Monday
3 Sets:
10 Cossack Squats
10 Goblet Squats
10/10 Single Leg Glute Bridges
—
For Time:
27-21-15-9 Reps
Russian Swings
Single Arm Bent Over Rows (each)
Single DB Thrusters
Tuesday
For Time:
50 Burpees
—
AMRAP 13min:
400m Run
9 Double DB Deadlifts
12 Alt. DB Snatches
18 Single DB Step-ups
Wednesday
3 Sets:
10/10 Kneeling DB Curl and Press
20 Bent Over Fly’s
:30 Max Shoulder Taps
—
3 x AMRAP 3 mins:
3 Double DB Power Clean
3 Double DB Front Squats
3 Double DB Push Jerks
*rest 3 mins between AMRAPS
Thursday
3 sets:
15 Double DB Romanian Deadlifts
20 Weighted Sit-ups
:30 Double DB Front Rack Hold
—
10 Rounds For Time [30 Minute Cap]:
10 DB Renegade Rows (50’s/35’s)
20 DB Reverse Lunges
30 Jump Rope
Friday
Every 2:00 x 4
3/3 Turkish Get-ups
—
AMRAP 9:
3 American Swings
3 V-ups
6 American Swings
6 V-ups
9 American Swings
9 V-ups
…
Add 3 Reps Per Round
Saturday
3 Sets:
15 DB Pull-overs
15 Hollow Rocks
—
“Mamba &Gigi”
AMRAP 18min:
10 Bench Dips
8 Double DB Hang Power Cleans
24 DB Jump Overs
13 Burpees
Sunday
EMOM x 40 (5 Rounds):
Minutes 1-2: Shuttle Run
Minute 3: DB Strict Press
Minute 4: DB Reverse Lunges
Minute 5-6: Shuttle Run
Minute 7: Side Plank (Right)
Minute 8: Side Plank (Left)