MONDAY

STRENGTH
Strict/Butterfly Pull Ups Progression
+
Every 12 min to build 1 Heavy rep of
1 Power Snatch + 1 Squat Snatch

METCON
FOR TIME
21-15-9-6
Squat Snatch (50/35)
9-7-5-3
Bar Muscle Up
Time cap: 12 min

Elite: Burpee Bar Muscle Up
Rx: C2B

TUESDAY

STRENGTH
3 – 3 – 2 – 2 – 2 – 1 – 1…
3-Position Power Clean

METCON
14 min Amrap T-2
10 Hang Power Clean (100/70)
20 Deadlifts (100/70)
30/25 Cals Bike

—

WEDNESDAY

METCON
10 minute AMRAP
1-2-3… etc
Wall Walks
10-20-30.. etc
Double Unders

10 minute AMRAP
5-10-15…etc
American Swing 32/24
Calorie Row

10 minute AMRAP
1-2-3… etc
Shuttle Run
5-10-15…etc
Dumbbell Push Press

rest 3 min between,

—

THURSDAY

STRENGTH
4 sets, rest 90 sec
10 Seated Arnold Press
5/10 Strict T2B o K2E
15 Tall Kneeling Slam Ball

METCON
2 Rounds For Time:
15 Dumbbell Step Over (22.5/15)
20 No Push Ups Renegade Row
1000m Run o Erg

time cap 14 min

—

FRIDAY

STRENGTH
SHSPU Re-Test

METCON
(scored in 3 parts)
AMRAP 3′
30 Wall Ball (9/6)
20 T2B
20 HSPU
30 Pull up
20 Burpees over the Bar
30 Clean & Jerk (50/35)

rest 1′

AMRAP 6′
same as above

rest 2′

FOR TIME* (cap: 12′)
same as above

—

SATURDAY

STRENGTH
10/10 RNT Split Squat
8-10 Cuban Press
10/10 Half Kneeling Windmill

METCON
AMRAP 20
10 D-Ball Clean
20 Sit Up
30 Box Jump
40 Down & Up
50 DU

---

GPP

—

MONDAY

STRENGTH
4 sets, rest 90 sec
8-10 Dual Kb o Goblet Squat, 30×1
30 sec Side Plank each
+
3/4 sets, rest 60 sec
10-15 Standing French Press
10-15 Side Bend x side

METCON
Every 3 x 4 alternating, 12 min total
A. 20/15 Down Up + 20/15 Sit Up
B. 20/15 cals + 15 Db Push Press

TUESDAY

STRENGTH
4 sets, rest 90 sec
5-8 Db Single Arm Bent Over Row/side
5-8 Single Arm DB Reverse Lunges
+
3 x Max Curl

METCON
Amrap 18 min
18 Dumbbell Step Up
14 Single Arm Hang Clean and Jerk 7/7
9 Broad Jump over the Plate

WEDNESDAY

STRENGTH
4-5 sets, rest minimum 90 sec
8 Incline Dumbbell Bench Press
20 Shoulder Tap
+
3-4 sets, rest 90 sec
10/15 Heel Elevated Narrow Squat
15/20 Weighted Crunch Toes Touch

METCON
For Time
0-8 min
Amrap
9 American Swing
12 Sit Up
30 Double Under

2 min rest

8-16 min
Amrap
9 Goblet Squat
12 Push Ups
15 Cal Row/Bike

—

THURSDAY

STRENGTH
4 sets, rest 90 sec
Max Strict Australian Pull Ups (min. 5)
10 Dumbbell RDL, 30×1 tempo
+
3 sets, rest 90 sec
10 Cross Leg Glute Bridge x side
20/30 sec Side Plank x side

METCON
16 min Amrap
4 D-Ball Clean
8 V-Ups
12 Sprinter Mountain Climbers
*150 mt erg every 4 min

FRIDAY

STRENGTH
4 sets, rest 90 sec
12 Seated Dumbbell Lateral Raise
Max Banded Pull Apart
+
4 sets, rest 90 sec
12 Goblet Cossack Squat
1 Min Wall Sit / Glute Bridge Hold, alternating

METCON
For Time
50 cals
75 Reverse Lunges
100 Slam Ball
75 Reverse Lunges
50 cals
*cap time 18 min