MONDAY
Wod of the Day
STRENGTH
Back Squat
5-4-3-2

WOD
30-20-10
Back Squat – Strict Pull Up
400 mt Run after the first set
300 mt Run after the second set
200 mt Run after the third set

Conditioning
STRENGTH
Total Body

METCON
Interval
– Burpees Box /Plate Jump
– KB Sumo Deadlift High Pull
– Row
2 Rounds
45″ work 15″ rest
35″ work 25″ rest
15″ work 15″ rest

Q1st
Day 1

TUESDAY
Wod of the Day
STRENGTH
Clean and Jerk
Find 3 Heavy Reps touch and go

WOD
3′ Amrap* x 4 rounds 1′ rest between rounds
*20″ on 20″ off 20″ on
Clean and Jerk (42,5/30 kg)
Double Unders

Conditioning
STRENGTH
Upper Body

METCON
Amrap
30 Wall Ball
20 DB Hang Clean
10 DB lunges

WEDNESDAY
Wod of the Day
Monster WOD
5 rounds for time
T-2
60/45 cal Bike
40 Burpees Box Jump Over
20 Bar Muscle Up

Conditioning
STRENGTH
Total Body

METCON
Terrorific Metcon
T-2
100/75 cal Row
200 Air Squat
100/74 cal Row
150 Push Press or Ring Row
100/75 cal Row
100 Burpees

Q1st
Day 2

THURSDAY
TBD

Q1st
Day 3

FRIDAY
Wod of the Day
STRENGTH
Snatch Grip Deadlift 3 x 4
Snatch Snatch Pull 3 x 3

WOD
4 rounds for time
9 Snatch (50/35 kg)
15 Box Jump
21 Wall Ball

Conditioning
STRENGTH
Core

METCON
500m Run
75 Goblet Squat
500m Run
50 American Swing