Monday
3 Rounds
8 Tempo Goblet Squats (3.1.1.1)
16/16 Side Plank Hip Taps
8 Reverse Burpees
—
For time:
50-40-30-20-10 Reps
Jumping Lunges
Sit-ups
Tuesday
Double Under Coaching
*light landing
—
For Time:
100 Double Unders
50 Single DB Hang Clean and Jerks
80 Double Unders
40 Single DB Hang Clean and Jerks
60 Double Unders
30 Single DB Hang Clean and Jerks
40 Double Unders
20 Single DB Hang Clean and Jerks
20 Double Unders
10 Single DB Hang Clean and Jerks
After Each Round:
100 Meter Single DB Farmers Carry
(around 40 steps)
*switch DB C&J every 5 reps
Wednesday
Accumulate:
50 Seated DB Strict Press
*every break complete
10 V-ups
—
3 Rounds x AMRAP 4:
21 Shuttle Runs (10 Meters)
21 Alt. DB Power Snatches
21 Dumbbell-Facing Burpees
*Rest 4 Minutes Between
Thursday
“At Home Murph”
For Time:
1 Mile Run
100 Push-ups
200 Sit-ups
300 Air Squats
1 Mile Run
Friday
3 Rounds
10/10 Bent Over Rows
10/10 DB Suitcase Split Squats
:30 Sec Glute Bridge Hold
—
5 Rounds For Time:
20 Double Dumbbell Deadlifts
20 Double DB 1-Arm Push Press
40 Sit-ups
Saturday
For Time:
10-9-8-7-6-5-4-3-2-1 Reps
Double DB Squat Cleans
Before Each Round:
200 Meter Run
Sunday
Double Under Coaching
*relaxed face and grip
—
AMRAP 20min
70 Double Unders
50 Single DB Russian Swings
30 Single DB Reverse Lunges