Monday
3 Rounds
10 Right leg Bulgarian Split Squats
20 Sit-ups
10 Left Leg Bulgarian Split Squats
20 Weighted Glute Bridges
—
3 Rounds for Time:
8 2 for 1 Burpees (2 push-ups for
each burpee)
20 Single DB Hang Clean and Jerks
21 Goblet Squats
Tuesday
3 Sets:
30 Seated Leg Lift Over DB
30 Banded Good Mornings
*Rest as Needed Between Sets
—
5 Rounds For Time:
400 Meter Run
20 Double Dumbbell Deadlifts
40 Double Unders
Wednesday
3 sets
10/10 Single DB Bulgarian Split Squats
20 V-ups
:30 Max Squat Jumps
—
5 Rounds x AMRAP 3:
30 Single DB Reverse Lunges (15/15)
15 Lateral Burpees Over Dumbbell
Max Single DB Hang Power Snatches
*Rest 1 Minute Between Rounds
Thursday
SHOULDER MOBILITY!
—
EMOM 20 mins:
min 1- Shuttle Runs
min 2- 20 Sit Ups
min 3- 40 Shoulder taps
min 4- Shuttle Runs
min 5- 20 Air Squats
Friday
Equipment Free Open WOD 21.1
Saturday
3 Sets:
9 DB Bench Press
15 DB Bent Over Rows
Max Seated DB Strict Press
—
5 x AMRAP 3mins:
200m Run
10 Broad Jump + Backwards Bear Crawl
Max DB Goblet Thrusters
*Rest 3 mins between Rounds
Sunday
5 Rounds Time:
9 Single Dumbbell Z-Press
15 Double Dumbbell Floor Press
21 Weighted AbMat Sit-ups
27 Leg Lifts Over Dumbbell