W.O.D.

Monday

Metcon

5 rounds

100 double unders

400m run

100 double unders

rest 3 minutes between rounds

Strength/skill

4 rounds

20m overhead lunge walk 2x20kg db”s

20m handstand walk


Friday

Strength

Power Snatch 3-3-3-3-3

Snatch grip push press 5-5-5

Metcon

For time

10 rope climbs

15 cal assault bike

30 goblet squat 24-16kg kb

45 Push-ups

60 GHD sit-ups

45 Push ups

30 Goblet squats

15 Cal assault bike

10 Rope climbs

Monday

Strength

Deadlift (deficit) 6-6-6-6

Btn strict press 4-4-4-4

Metcon

for time

50-40-30-20-10 reps

Row (calories)

Wall balls

Thursday

Strength

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

Overhead lunge 8-8-8-8 (barbell, 4 each leg)

Metcon

For time:

21 Thrusters 40/30kg

500m row

15 Thrusters

500m row

9 Thrusters

500m row

Tuesday

Strength

a) Snatch complex (6 rounds)

2 hang power snatch

2 hang squat snatch

2 overhead squat

b) Back squat 3-3-3-3-3

Metcon

10 rounds 1:1 work /rest

10 cal assault bike

40m sled push

Wednesday

Strength

20rm Bench press

5rm Deadlift

Conditioning

a) 500m row For time.

b) 30sec assault bike for max calories.


Monday

Conditioning

Row 2km (main focus= nasal breathing) Attempt to complete 2km row breathing through the nose.

Strength

5 rounds

5 power clean (heavy)

5 bench press (heavy)

 

Saturday

Partner Metcon

5 rounds

400m run or 400m row

20 Kettlebell swings

20 box jumps

Partner A completes the 400m run while partner B completes the kettlebells and box jumps. Each pair will complete the full 5 rounds.

Friday

Strength

Overhead lunge (with banded weight) 10-10-10-10 (5 each leg)

3x max chest to bar pull-ups

Metcon

Every 2 minutes for 14min (7 rounds)

10 front squat 50-35kg

10 burpees

10 toes to bar

Monday

Engine builder

With a continuous counting clock. for total distance.

20min assault bike

20min row

20min run