Monday
3 sets
20 Death March
20 Plank Weight Drags
20 Frog Glute Bridges
—
For Time:
21 Double DB Clean and Jerks
100 Double Unders
15 Double DB Clean and Jerks
100 Double Unders
9 Double DB Clean and Jerks
100 Double Unders
Tuesday
Emom 12 mins
min 1: 5 Tempo Back Squats (5.1.1.1)
min 2: 10/10 Single Arm DB Push Jerk
—
AMRAP 12:
3 Single DB Reverse Lunges (Each Side)
3 Single Dumbbell Weighted Sit-ups
3 Single DB Bent Over Rows (Each Side)
6 Single DB Reverse Lunges (Each Side)
6 Single Dumbbell Weighted Sit-ups
6 Single DB Bent Over Rows (Each Side)
…
Add 3 Reps Each Round
Wednesday
3 Rounds x AMRAP 4:
24 Dumbbell Facing Burpees
24 Alternating Dumbbell Snatches
24 Single DB Thrusters
(Switch every 6 Reps)
*Rest 4 Minutes Between Rounds
Thursday
AMRAP 20:
20 Shuttle Runs [10 Meters]
40 AbMat Sit-ups
20 Push-ups
Friday
EMOM 12 mins
min 1: 9 Right Arm Windmills
min 2: 9 Left Arm Windmills
min 3: 7 Glute Bridge Walk Outs
min 4: 5 Burpees
—
10 Rounds For Time:
12 Double Dumbbell Deadlifts
9 Double DB Hang Power Cleans
6 Double Dumbbell Push Jerks
Saturday
3 Sets
10 Wall Slides
20 DB Russian Twists
Max DB Strict Press
—
5 Rounds For Time:
30 Single Dumbbell Goblet Squats
30 Single DB Floor Press (15 Each Side)
30 DB Reverse Lunges (15 Each Side)
Sunday
On the 4:00 x 7 Rounds:
400 Meter Run
20 DB Hang Power Snatches
10 Double Dumbbell Burpees