W.O.D.

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

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