Monday
TABATA x 8
:20 Hold / :10 Rest – alternate between:
Squat Hold
Double DB Overhead Hold
—
For Time:
1 Mile Run
60 Single DB Hang Clean & Jerks
40 Single Dumbbell Thrusters
*Switch every 5 Reps
Tuesday
3 Rounds for Quality:
10 Wall Slides
10/10 Bird Dog
10 90/90 Hip Stretch
—
On the 7:00 x 3 Rounds:
200 Meter Run
9 Double DB Burpee Deadlifts
200 Meter Run
7 Double DB Burpee Power Cleans
200 Meter Run
5 Double DB Burpee Clean & Jerks
Wednesday
Not For Time
21-18-15-12-9:
Weighted Sit-ups
After Each Set: 2 Turkish Get-Ups (1/arm)
—
AMRAP 13:
200m Run
9 Push-ups
12 Double DB Front Squats
Thursday
4 Sets for Quality
:30 Single Leg Glute Bridge Hold (Left)
:30 Single Leg Glute Bridge Hold (Right)
10 Heavy Double KB Deadlifts
—
AMRAP 20:
20 Broad Jumps
Max Unbroken Set of Double DB Bent over rows
20 Single DB Reverse Lunges
Max Hollow Hold
Friday
3 Sets:
10 Goblet Squats
20 Alt. DB Arnold Press
30 Mountain Climbers
—
AMRAP 15:
30 Double Unders
200m Run
10 Single DB Thrusters
30 Double Unders
200m Run
20 Single DB Thrusters
30 Double Unders
200m Run
30 Single DB Thrusters
[Add 10 DB Thrusters Per Round]
[Switch arms every 5 reps]
Saturday
2 Rounds For Time:
400m Run, 40 DB Power Snatch
400m Run, 1 min Plank Hold
400m Run, 40 Burpees
Sunday
3 Sets
10 DB Bent Over Rows (Left Arm)
100’ Single DB Farmers Carry (Left Arm)
10 DB Bent Over Rows (Right Arm)
100’ Single DB Farmers Carry (Right Arm)
—
On the 3:00 x 5 Rounds:
20 Double DB Floor Press
5 Wall Walks
