Day 1

Warm Up

3 Rounds
10 Blackburns
10 Thoracic Bridge
10 Jumping Jack

MetCon

For Time
10-20-30-40-50-60-70
Air Squats
70-60-50-40-30-20-10
DU

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Day 2

Warm Up

2 Rounds
30″ Skip
30″ Lunges
30″ Mountain Climber
30″ Dow Dog to toe touch

Midline

Tabata Glute Bridge
Tabata Sit Ups

MetCon

For Max Rounds/Reps
5-10-15-20…ecc
Goblet Squats
Push ups
10′ Time Cap

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Day 3

Warm up

6′ AMRAP
10 T’s (Bent Over)
10 Spider Lunge Push T-Frame
10 90 To 90

MetCon
6 Rounds For Time
15 Dips
12 Chair Step Up
9 Table Pull Ups

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Rest

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Day 5

Warm Up

2 Rounds
5 Wolkout
10 Squat + Thoracic Rotation
15 Zercker Good Morning

Strength

4 Set Of
12+12 Single Leg Glute Bridge
12+12 Weighted Cossack Squat
12 1-1/4 Single Arm DB Rack Squat
Rest 2′

Intevall

Every 2′ For 14′
8 Deadlifts
6 Over the Object Burpees
4 Pistols/8 Chair Pistols

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Day 6

Warm Up

10’EMOM
Odd 10 PVC Pass
Even 10 Blackburns

Strength

10′ EMOM
Strict Pull Ups
(40% of Max Strict Pull Ups)

MetCon

5 Rounds For Time
16 Back Hypers
14 Elevated Push Ups
12 Jumping Squats

Day 1

Warm up:

3 Rounds
10 Hip Thrust
10 Bird Dog
10 Jumping Jack

Intervall

10 x 45″ON 15″OFF
Air Squat
Lunges

One exercise per intervall.
Alternate Every Minute.

MetCon

Annie
For Time
50-40-30-20-10
DU/2xSU/2xLateral Line Hop
Sit Ups

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Day 2

Warm up:

2 Rounds
30″Skip
30″Cossack Squat
30″ Shoulder Tap
30″Lateral Line Hop
30″Air Squat

Midline

5 Rounds
10 Hollow Rock
10 V-Ups
10 Crunches
10″ Hollow Hold
2′ Rest

MetCon

20′ EMOM
1: 15/12 Burpees
2: 15 KB Swings/Glute Bridge
3: 15 Thrusters KB/DB/Jackpack
4: Rest

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Day 3

Warm Up:

3 Rounds
10 Push Ups
10 Lunges
10 Swimmer Kicks

MetCon

12′ AMRAP
10 A. DB Snatch /*Ground To Overhead
12 Step Ups (chair)
14 Pull Ups/ *Bent Over Row
*Use DB/KB/Water Box

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Day 4 Rest

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Day 5

Warm up

2 Rounds
5 Wolkout
10 Squat + Thoracic Rotation
20 Mountain Climbers

3 Set
10 JackPack Lunges (each Side)
10 Prisoner Single Leg Good morning (each Side)
10 DB Elevated Split Squat (each side)
rest 2′

MetCon

20′ AMRAP

0′-10′
10 Broad Jumps
10 Hand Release Push Ups
10 Alternating Pistols Squat / Box Pistols

10′-20′
10 Broad Jumps
20 Hand Release Push Ups
20 Alternating Jumping Lunges /Lunges

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Day 6

Warm up

10′ EMOM
Odd: PVC Pass
Even: 5 Air Squat + 5 Push Ups

7′ EMOM
Strict Pull Ups
(35-40% Of Max Strict Pull Ups)
Scale: TRX/Table Pull Up

MetCon

For Time
100 Burpees no Jump
Every Minute Perform 10 DU/SU/Jumping Jack

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