Friday

Strength

Snatch grip push press 6-6-6-6

High box jump 3-3-3-3

Metcon

For time

100 toes to bar

Complete 15 push-ups every time you break

Thursday

Strength

Split Jerk 3-3-2-2-1-1

Deadlift 3-3-3

Metcon

3 rounds for time

12 cal bike

9  Thrusters 60-40kg

6 bar muscle-ups

Wednesday

Strength

power clean 2-2-2-2-2

Box squat 8-8-8-8

Conditioning

1km row

21/15/9 reps

Thrusters 40-30kg

Pull-ups

1km Row

 

Tuesday

Conditioning

3x 1km row (rest 3min between rounds)

 

Strength

3 Rounds

15 deadlift (Heavy)

15 push press (heavy)

Monday

For time

Run 400m

50 pull ups

run 400m

50 push ups

run 400m

50 situps

run 400m

50 air squats

 

Friday

Strength

A) Overhead squat 6-6-6-6

B) 10min emom

2 squat snatch

C) Snatch hight pulls 3×3 (110%)

Conditioning

For time

75 cal assault bike

75 GHD situps

Wednesday

Strength

Power Clean 10×2 (heavy) rest as needed

BTN strict press 3×8

Conditioning

30sec work / 30sec rest (for a total of 6 rounds)

Sled push

Assault bike

Toes to bar

Monday

Strength

Kettlebell push press 6-6-6-6

Kettlebell lunge (front rack) 12-12-12 (6 each leg)

Conditioning

5x 400m run

5x 200m run

 

Thursday

Strength

Front squat (clean from ground) 6-6-6-6

Weighted chest to bar pull-up 4-4-4-4

Weighted ring dips 4-4-4-4

Metcon

For time

1000m row

50 Thrusters 20-15kg

30 Pull-ups

Wednesday

Strength

Back squat 3-3-3-3-3

BTN press 6-6-6

Metcon

5 rounds

60m sled push

3 power cleans 80-60kg

1min rest