W.O.D.

Thursday

Strength

Deadlift 10-10-10-10

KB push press 6-6-6-6

Metcon

5 rounds for time

40m sled push + pull (challenging weight)

40m farmer carry 2x 32 kettlebells

10 box jumps

Monday

Strength

20min every minute (Challenging weight)

3 power clean

3 front squat

3 shoulder to overhead

Conditioning

For time

500m row (all out)

 

Friday

Conditioning

For time

2km row

Strength

20rm Bench press

Gun show

50 db curls

50 tricep extension (band)

50 close grip pushups

Thursday

Metcon

Every 2 minutes for 20 minutes (10 rounds)

3 power cleans (heavy)

40m sled push (heavy)

Strength

weighted pull-ups 3-3-3-3-3

accumulate 2min L-sit hold

Power output test

30 sec max cals assault bike

Tuesday

Strength

Deadlift 10-10-10-10

Push press 4-4-4-4

Metcon

20min emom

odd min 20cal row

even minute 5 burped box jump overs + 10 pull-ups

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