Monday
3 Rounds
10 Right Leg Bulgarian Split Squats
20 Plank Weight Drags
10 Left Leg Bulgarian Split Squats
40 Flutter Kicks
—
3 Round Buy-in
min 1: Jumping jacks
min 2: Mountain climbers
min 3: Shuttle runs
Followed by 4 Rounds:
11 Bent over rows
46 Russian swings
85 Toe Taps to a DB (per foot)
Tuesday
3 Rounds
10 Wall Sit Arm Slides
10/10 Alt. Arnolds Press
10 DB Pull-overs
—
8 Rounds For Time:
8 Double Dumbbell Push Jerks
8 Lateral Burpees Over Dumbbells
Wednesday
AMRAP 5:
15 Shuttle Runs (10 Meters)
12 Alternating Dumbbell Plank Rows
9 Double Dumbbell Front Squats
Rest 5 Minutes
AMRAP 5:
12 Shuttle Runs (10 Meters)
9 Alternating Dumbbell Plank Rows
6 Double Dumbbell Front Squats
Rest 5 Minutes
AMRAP 5:
9 Shuttle Runs (10 Meters)
6 Alternating Dumbbell Plank Rows
3 Double Dumbbell Front Squats
Thursday
2 Rounds
1:00 Split Stance hold Right Leg
20 Deadbugs
1:00 Split Stance hold left Leg
20 Banded Pull-a-parts
—
For Time:
20-18-16-14-12-10-8-6-4-2
DB Deadlifts
2-4-6-8-10-12-14-16-18-20
Push Ups
*after each round:
10 DB Step Ups
Friday
On the 2:00 x 6
6 Tempo Squats (5.1.1.1)
6/6 Weight Romanian Deadlifts
6 Jumping Squats
—
AMRAP 16:
30 Dumbbell-Facing Burpees
30 Alt. Single DB Hang Squat Cleans
30 Lateral Hops Over Dumbbell
30 Goblet Squats
30 AbMat Sit-ups
30 Single Dumbbell Thrusters
Saturday
3 Sets
9 DB Hamstring Curls
100 Meter Double DB Front Rack Carry
15 Weighted Glute Bridges
—
On the 2:00 x 10 Rounds:
30 Double Unders
5 Double Dumbbell Power Snatches
Max 10 Meter Shuttle Runs
(No Rest Between Rounds)
Sunday
For Time:
200 AbMat Sit-ups
1 Mile Run
50 Double Dumbbell Bench Press
*Partition However You’d Like