W.O.D.

Saturday

Metcon

Every 2 minutes for 20 min (10 rounds)

10 Cal Assault Bike

20m Sled push 100kg

Metcon

21-15-9 reps for time

Bench press (body weight)

Chest to bar pull-ups


Tuesday

Track

3 rounds

run 1.2km

rest 60 sec

Run 400m

rest 4 min.

Metcon

3 rounds for time

15 Burpee box jumps

15 Deadlifts 110-75kg

15 Strict handstand push-ups

Monday

Strength

Bench press 3-3-2-2-1-1

Deadlift 6-6-6-6

Metcon

3 rounds for time

500m row

10 Kettlebell swings 32/24kg

30 cal assault bike

10 kettlebell swings 32/24kg

400m run

2 min rest

Saturday

Metcon

20min EMOM

3 power clean

3 front squat

3 shoulder to overhead

Moderate weight.

Tuesday

Strength

Power clean 3-3-2-2-1-1

Front squat 5×3 (Pause at the bottom for 5 sec on 3rd rep)

Push press 5×3

Metcon

6 rounds for total time

15 cal assault bike

rest 1 minute

300m row

rest 1 minute

Saturday

Strength

5 rounds for reps

Bench press max reps (bw)

pull-ups max reps

rest 3 minutes

Conditioning

For time

2km run or row

Thursday

Metcon

5 rounds for time

10 Thrusters 60-40kg

400m run

Strength

20rm deadlift

max pull-ups


Monday

Strength

Front squat 5-4-3-2-1

Weighted ring dips 4×6

Metcon

5 rounds for time

20 cal assault bike

20 cal row

20 chest to bar pull-ups

Thursday

Strength

Power snatch 5×3

bench press 3×10

Metcon

10min amrap

35 double unders

15 overhead squat 40kg

5 handstand pushups

Metcon

10min assault bike (moderate pace, focus on nasal breathing)


Monday

Metcon

5 rounds for time

800m run

30 kettlebell swings 32/24kg

30 pull-ups