MONDAY

Workout of the day

STRENGTH
Road to the Open

WOD
Workout 18.2
1-2-3-4-5-6-7-8-9-10 reps for time of:
Dumbell Squats
Bar-facing Burpees
Men use 50-lb. Dumbells
Workout 18.2a
1-rep-max Clean
Time cap: 12 minutes to complete
18.2 AND 18.2a

Strength & Conditioning

STRENGTH
Total Body
15′ volume accumulation
Alternating with a partner
10 KB Floor Presses alternating
10 Lower Body KB Complex
30 Weighted Flutter Kicks

METCON
Amrap 13′
200 mt Run
40 American Swings
30 Push Ups
20 Goblet Squats

TUESDAY

Workout of the day

WOD
Row 1600 mt
Synchro Helen
Row 1600 mt

Strength & Conditioning

STRENGTH
Emom 11′
8 Bench supported Barbell Rows
20″ Hollow Rock
20″ Hollow Hold
20″ Tuck Sit Up
rest

METCON
Amrap 10′
35″ work 25″ rest
Bike
Burpees to plate
rest 3′
Amrap 5′
15 Plate g2o
10 Plate Sit Ups
5 Plate Push Ups

WEDNESDAY

Workout of the day

STRENGTH
Road to the Open

WOD
For time:
200-ft. Dumbell Overhead Lunges
50 Dumbell Box Step-ups
50 Strict Handstand Push-ups
200-ft. Handstand Walk

50-lb. Dumbell, 24-in. Box
Time cap: 10 minutes

Strength & Conditioning

STRENGTH
Total body
4 rounds
6 Landime Deadlifts, 30×1
4 Broad Jumps increasing effort

METCON
For time
30-20-30
Sit Ups
Box Jumps
cals Row

THURSDAY

Workout of the day

WOD
T.B.A.

Strength & Conditioning

STRENGTH
Emom 12/15′
9 DB/KB Thrusters
6 Strict Chest to bars
30 Mountain Climbers

METCON
3 rounds
Run 500 mt
15 Jumping Pull Ups
21 Air Squats

FRIDAY

Workout of the day

STRENGTH
Grip / Core
12′ of continuous work
10 Dumbell Deadlifts
50 mt Farmer Carry
10 Strict Toes to Bar / Leg Raiser

WOD
50 Power Snatches
Emom 6 Wall Ball shots

Strength & Conditioning

STRENGTH
4 rounds not for time
Accessory and sexy session
10/12 Seated French Presses
10 Single Leg Glute Hip Thrusts (each)
10/15 Plate Sit Ups

METCON
In 5′
Row 1000 mt
In 5′
60 Burpees over the pvc
In 5′
Run 500 mt with Medball