Monday
EMOM x 10:
Minute 1 – 6 Double Dumbbell Front Squats
Minute 2 – Max Bench Dips in :30s
—
AMRAP 15:
100 Double Unders
75 Air Squats
400m Run
Tuesday
3 Sets:
10 Bulgarian Split squat (each)
10 Single Leg Dumbbell RDL (each)
12 Bodyweight Cossack squats (each)
—
AMRAP 5:
3 Rounds:
15 Double Dumbbell Bent Over Rows
10 Single Dumbbell Hang Clean and Jerks (50/35)
Time Remaining: Max 10m Shuttle Runs
Rest 5 Minutes
AMRAP 5:
2 Rounds:
12 Double Dumbbell Burpees Deadlifts
10 Double Power Clean and Jerks (50/35)
Time Remaining: Max 10m Shuttle Runs
Rest 5 Minutes
AMRAP 5:
1 Round:
9 Double Dumbbell Devils Press
10 Double Dumbbell Power Clean and Jerks (50/35)
Time Remaining: Max 10m Shuttle Runs
Wednesday
3 Sets:
20 Abmat Sit ups
30 Flutter Kicks (each side)
40 sec plank hold
*Post WOD*
—
For Time:
50 Single Arm Dumbbell Thrusters
800 Meter Run
50 Alternating Dumbbell Power Snatches
800 Meter Run
50 Alternating Dumbbell Power Snatches
800 Meter Run
50 Single Arm Dumbbell Thrusters
Thursday
3 Rounds For Quality:
20 Top Down Alternating Dumbbell Bench Press
Max Deficit Push-ups
—
AMRAP 12:
2 Burpees over an Object
2 Wall Walks
2 Burpees over an Object
2 Wall Walks
*Add 2 Burpee Box Jumps each round*
Friday
4 Sets For Quality:
16 Alt. V-Up
12 Suitcase Deadlifts (Each Side)
16 Banded Good Mornings
—
For Time:
27 Double Dumbbell Deadlifts, 27 Toe Raises, 400m Run
21 Double Dumbbell Deadlifts, 21 Toe Raises 400m Run
15 Double Dumbbell Deadlifts, 15 Toe Raises, 400m Run
9 Double Dumbbell Deadlifts, 9 Toe Raises, 400m Run
Saturday
AMRAP 10:
1 Mile Run
Max Double Dumbbell Clean and Jerks
*Rest 3 Minutes*
AMRAP 7:
800 Meter Run
Max Double Dumbbell Power Snatches
*Rest 3 Minutes*
AMRAP 4:
400 Meter Run
Max Double Dumbbell Thrusters
Sunday
4 Sets For Quality:
100m Farmer Carry
20 Ring Rows
—
5 Rounds For Time:
400m Run
30 Step Back Lunges
30 V-Ups
