Monday
3 Giant Sets:
1 Minute Plank
50 Banded Pull-Aparts
25 Banded Tricep Push Downs
—
4 Rounds for Time:
10 Dumbbell Facing Burpees
20 Alternating Dumbbell Snatches
400 Meter Run
Tuesday
3 Sets
7 Right Side Turkish Sit ups
7 Right Arm Seated Press
7 Left Side Turkish Sit ups
7 Left Arm Seated Press
—
AMRAP 14:
21 AbMat Sit-ups
15 Shuttle Runs [10 Meters]
9 Double Dumbbell Thrusters
Wednesday
Every 3:00 x 4
30 Jumping Lunges
30 Shoulder Taps
—
AMRAP 7:
3 Double Dumbbell Power Cleans
30 Double Unders
6 Double Dumbbell Power Cleans
30 Double Unders
9 Double Dumbbell Power Cleans
30 Double Unders
…
Add 3 DB Power Cleans Per Round
Thursday
Hip/Knee/Ankle LEG MOBILITY
—
EMOM 20mins:
min 1- 1 Round DB of Cindy
min 2-
DB Cindy=
5 Double DB Bent Over Rows
10 Push Ups
15 Air Squats
Friday
Equipment Free Open WOD 21.2
Saturday
DB Squats
10-8-6-4-2
—
6 Rounds
200m Run
10 Alt. DB Snatches
8 Alt. DB Reverse Lunges
6 Single Arm DB Devils Press
*rest 1:00 Between Rounds
Sunday
4 Rounds for Quality:
1 Minute Hollow Hold
200m Double DB Farmers Carry (50’s/35’s)
1 Minute Side Plank (Each Side)