Monday
3 Sets:
1 min Wall Sit
10/10 Single DB RDL
30 Russian Twists
—
For Time:
20 Double Dumbbell Front Squats
20 Burpees Over the Dumbbell
20 Double Dumbbell Push Presses
20 Burpees Over the Dumbbell
20 Double Dumbbell Thrusters
Tuesday
3 Sets:
20/20 Clam Shells
20 Weighted AbMat Sit-ups
20 AbMat Sit-ups
Rest 2 Minutes Between Rounds
—
For Time:
21-15-9
10m Shuttle Runs
Burpees
200m Dumbbell Farmers Carry
21-15-9
10m Shuttle Runs
Burpees
200m Dumbbell Farmers Carry
21-15-9
10m Shuttle Runs
Burpees
Wednesday
3 Sets:
Max Reps DB Strict Press
10 Double DB Bent Over Rows
20 Single Leg Glute Bridges (10 Each Side)
—
On the 4:00 x 6 Rounds:
12 DB Pull-Overs
21 Single DB Russian Swings
400 Meter Run
Thursday
For Time:
42-30-18
Pistols
21-15-9
Strict Dip Off an Object
21-15-9
Dumbbell Weighted Sit-up
Friday
3 Sets:
:20s for Max Hollow Rocks
10 Single Dumbbell Overhead Squats (5/arm)
:20s for Max Hollow Rocks
*Rest 1min between rounds
—
For Time:
9-8-7:
Double DB Snatch
Double DB Front Squat
30 10m Shuttle Runs
6-5-4:
Double DB Snatch
Double DB Front Squat
30 10m Shuttle Runs
3-2-1:
Double DB Snatch
Double DB Front Squat
Saturday
EMOM 12 min
min 1- 75 Jump Rope
min 2- 20 Alt. DB Hammer Curl
min 3- 30 Walking Lunges
min 4- Rest
WOD
For Time:
30 Single DB Hang Clean and Jerks
800 Meter Run
30 V-ups
800 Meter Run
30 V-ups
800 Meter Run
30 Single DB Hang Clean and Jerks
*Switch weight every 5 reps on C&J
Sunday
AMRAP 14:
12 Double Dumbbell Front Rack Lunge (53/35)
12 Burpees
12 Double Dumbbell Bent Over Rows
