MONDAY

STRENGTH
Every 90 x 6 sets
1 Hang Clean
1 Full Clean

METCON
For Time – T2
3 rounds
1300 mt Row
35 Sandbag Clean

—

TUESDAY

STRENGTH
Every 2 min x 6
3 Jerk ( 2 Power + 1 Split)*
*start with light weight, focus on technique

METCON
For Time
21-15-09
Deadlifts 70/50 kg
12-09-06
Push Jerks 70/50 kg

—

WEDNESDAY

METCON
15 min Emom
Min 1: 15/12 x Cal Bike
Min 2: 8/12 Weighted Step Overs
Min 3: 20 DU + 1/3 Wall Walk

rest 5 min

15 min Amrap
Min 1: Cal Bike
Min 2: Box Jump
Min 3: Single Arm Devil Pressa, alt 22.5/15 kg

—

THURSDAY

STRENGTH
4 sets
6 Back Squats
6/6 Lunges
10 mt Broad Jump

METCON
For Time
27-21-15-9
Burpees
Toes to Bars

—

FRIDAY

STRENGTH
5 sets
10 mt HSW
40 sec Weighted Hollow
40-60 Double Unders Unbroken
*90 sec rest

METCON
For Time
20-18-16-14-12-10
KB Swings
10-8-6-4-2
Strict Handstand Push Ups
*12 min cap time

—

SATURDAY

METCON
In teams of 2
3 x 10 min Stations

Station A
10 DB Snatches
10 Burpee Box Overs the DB

Station B
10 DB Push Press x side
10 Box Jump Over

Station C
10 DB Front Squat
10 Cals Erg

---

GPP

MONDAY

STRENGTH
4 sets
6-8 Dumbbell Bench Press AHAP
5/10 Med Ball Pike Up
+
3 sets
15 Banded Triceps Extension
20 Russian Slam

METCON
8 min Amrap
12 Cals
10 Sit Up
8 Hands off Push Ups

rest 2 min
8 min Amrap
12 Med Ball Thruster
10 Box Jump
8 Down Up into reverse Lunges

—

TUESDAY

SKILL
D-Ball Clean Technique

METCON
Amrap 24 min – T2
2 min On 1 min Off alternating
Min 1-2: Row for cals
Min 3: rest
Min 4-5: Amrap D-Ball Clean
Min 6: rest

—

WEDNESDAY

STRENGTH
Back Complex Every 3 min x 4-5
8/10 Dual Kb/Db Deadlift, 30×1
8/10 Bent Over Db/Kb Row, 20×0
10 Suitcase Reverse Lunges 5/5

METCON
5 Rounds For Time
35 Double Unders / SU + 2 attempts every 10
15 Air Squat
10 alt Dumbbell Snatch

—

THURSDAY

STRENGTH
Emom 16 min
30 sec Single Kb Wall Sit L
30 sec Single Kb Wall Sit R
8-12 Staggered Push Ups, 20×1
40 sec Hollow Body Hold
+
3 sets
20 Frog Pump
20 Weighted Crunch

METCON
Amrap 15 min
35 On 25 Off
Push Press
Sprinter Mountain Climbers
Cals o Air Squat o Single Unders

—

FRIDAY

STRENGTH
4 set
3/6 Weighted – Strict – Negative Pull Ups
10/15 side bend x side
10/15 Toes touches

METCON
For Time – T2
Row 50 cals

16 Rounds, 1 Round each
12 American Swing
6 Burpees
1 round a testa

Row 50 cal
*25 min cap time