W.O.D.

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

Friday

Strength

Box squat 10 x 2 (heavy)

Bench press 4 x 6

Metcon

12min amrap

21 cal assault bike

15m handstand walk

9 pull-ups (strict)

Thursday

Metcon

20min emom (for total calories)

odd min: 15sec sprint assault bike

Even min: 30sec sprint row

Strength

20rm Deadlift

accumulate 2min l-sit hold

Tuesday

Strength

a) squat clean. Build to a heavy single

B) push press. Build to a heavy single

Metcon

3 rounds for time

500m row

40 wall balls

30 chest to bar pull-ups

Monday

Conditioning

10 x 300m row Rest 90sec between sets.

Metcon

for time

15-12-9-12-15 reps

dumbell snatch

burpee box jump overs

Tuesday

Strength

Front squat 5-5-5-5-5

strict press 5-5-5-5-5

Metcon

Emom 14 minutes

10 cal assault

20m sled push