MONDAY

Workout of the day

WOD
800 mt medball Run
rest 3′
5 rounds:
amrap Strict Pull Ups
10 single arm Hang Clean – 5 each
10 Dumbell Steps Over the Box
rest 3′
3 rounds:
25 Wall Ball shots
20 Burpees

Cap time: 28′
Score:
– Strict Pull Ups
– Total time

Strength & Conditioning

STRENGTH
Total body

METCON
Amrap 15′
12 cal Row
10 Dumbell Cleans
10 Burpees to plate / Slam Ball

TUESDAY

Workout of the day

WOD
Team of 2
15′ to find 3 RM of Sumo Deadlift
Directly into:
15′ Amrap
5 Sumo Deadlifts High Pull
10 Toes to bar
20 Double Unders
I go you go style

Score:
– Total weight
– Reps

Strength & Conditioning

STRENGTH
Core and lower body

METCON
5 rounds for time
21 Air Squats
15 American Swings
9 Leg Raiser or V-Ups

WEDNESDAY

Workout of the day

WEIGHTLIFTING
Build 2 heavy Squat Cleans from blocks
12′ cap time

WOD
Emom 15′ or to death
3 Power Cleans
6 Push Ups
9 Air Squats

0 – 4 @60/40
4 – 8 @70/50
8 – 12 @80/60
12 – 15 amrap

Strength & Conditioning

STRENGTH
Total body

METCON
5 rounds
1′ Row
1′ Sit Ups
1′ Box Jumps Over
1′ Weighted Plank

THURSDAY

Workout of the day

WOD
Surprise!

Strength & Conditioning

STRENGTH
Lower body

METCON
7′ amrap
5 Strict Pull-Ups
10 Jumping Lunges
25 D.U. / 50 Single Unders
2′ rest
7′ amrap
15 Wall Ball shots
25 D.U. / 50 S.U.

FRIDAY

Workout of the day

STRENGTH
Emom 12′
1.-4. 3 Thrusters
5.-8. 2 Thrusters
9.-12. 1 Thruster

WOD
For time
5 rounds
15 American Swing
10 Thrusters

Strength & Conditioning

STRENGTH
Total body

METCON
3 rounds
200 mt Run
10 DB Push Press each side
200 mt Run
10 DB Step on Box