MONDAY

Workout of the day

STRENGTH
Every 3′ x 4
8 Back Squats
*climb up to 8RM

WOD
In 8′
21–18–15–12
cals Row*
Toes to bar
In 8′
12–15–18–21
Burpees
Box Jumps

Conditioning

STRENGTH
Lower Body

METCON
Amrap 10′
Down Ups, ladder of 3
15 Wall Ball shots after each set / Air Squats
Amrap 7′
7 cals Bike or Ski
7 American Swings
7 Sit Ups

Beginners:
Amrap 10′
Down Ups, ladder of 3
15 Air Squats after each set
Amrap 7′
7 cals Bike easy pace
7 KB Deadlifts
7 Sit Ups

TUESDAY

Workout of the day

STRENGTH
3×3 segmented Power Snatches, 1” pause above the knees
3×3 Power Snatches touch and go

WOD
For time
35-25-15
Power Snatches
Wall Ball shots

Conditioning

STRENGTH
Upper Body

METCON
Panic breathing
For time (with a partner)
500-400-300-200-100 mt Row (x2)
partner Kettlebell Rack Holds (24/16 kg)
5 Burpees penalty for every kettlebell drop

WEDNESDAY

Workout of the day

WOD
2 rounds for time
100 cals Row (switch every 25)
50 Handstand Push-Ups (total)
30 synchro Down Ups

Conditioning

STRENGTH
Total Body

METCON
5 rounds for time
6 single arm Clean and Jerks each
12 Box Jumps

THURSDAY

Workout of the day

STRENGTH
every 3′ amrap Bench Presses @bodyweight x 4
scale down to ¾ bodyweight or ½ bodyweight
8 reps minimum

WOD
For time
10–1
Double Kettlebell Cleans
Chests to Bar
35 Double Unders after each round

Conditioning

STRENGTH
Lower Body

METCON
Double Tabata – 8′ work –
alternating exercises
– Mountain Climber
– Air Squat
rest 2′
Double Tabata – 8′ work –
– Russian Swings
– Burpees

FRIDAY

Workout of the day

STRENGTH
9′ emom
1′ Handstand Holds
1′ 10/15 Hollow Rocks + Hollows Holds
rest

WOD
Wod roulette

Conditioning

STRENGTH
Core

METCON
Wod roulette