W.O.D.

Monday

Metcon

20min amrap

5 power cleans

10 toes to bar

15 pushups

Friday

Strength

Hang squat clean 5×3

push press 5×3

front squat 5×3

7 min amrap

legless rope climbs

Wednesday

Conditioning

7x 20cal efforts on assault bike (2min between sets)

Strength

20rm deadlift

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)