Monday:
Skill:
5 Rounds
30 sec on/30 sec Rest *
Wall Ball
Followed by:
5 rounds
40s of work, 20s of rest
Single Unders or Double Unders
Reverse lunge steps
DB hang power snatch
Mountain climbers
Goblet squat
Finisher:
3-5 rounds
15 glute bridges with band around the knees
10 push-ups
Tuesday:
Skill:
EMOM 10
8 Med Ball Clean
20 Jumping Jacks
Followed by:
In 20 minutes
2000m row – record as bench mark
2 min rest
Then max reps with the remaining time:
3, 6, 9…
DB thruster
Burpee over bar
Renegade Row
FInisher:
4-5 Rounds
10 Med Ball Knees to Chest
(plank position w/ feet on ball)
10 Med Ball Push-up
Wednesday:
Skill:
3/4 reps per side
Turkish Get Up
Followed by:
4 rounds for Reps
1 min 1-leg box squats *
1 min american KB swing (heavy)
1 min box jump (high)
1 min jumping chest to bar pull up*
2 min row for Cal
1 min rest
Finisher:
3 Rounds
1 min Side Plank
15 DB Floor Press
15 Loaded Hip Extensions
Thursday:
Skill:
EMOM 10 Rounds
8 DB Hang Squat Clean
8 Push-up
Followed by:
AMRAP 10
12 DB push press (med)
8 DB front squats (same)
10′ lateral shuffle, 5 round
trips, touch line w/ 1 hand
Rest 2 min
AMRAP 10
100m sprint
12 jumping lunge
12 DB renegade row (med)
Finisher:
3-5 rounds
12 DB Curls
12 Single Leg Glute Bridges (6 ea side)
12 Alternating V-up
Friday:
kill:
4 Rounds
Max Ring L-Hang *
30 sec Jump Ropes
Followed by:
Every 4:00 for 20:00 Minutes
400m run
21 hanging knee raises *
12 box dips *
Finisher:
3-4 Rounds
15 Wall Ball
10 Weighted V-ups
Saturday:
Skill:
EMOM 10 Rounds
10 DB Front Squat
10 Single Arm Bent Over DB Row
Followed by:
600m row
Rest 1 min, THEN:
AMRAP in 10 min
10 ring rows *
10 push ups
15 air squats
Rest 1 min, THEN:
600m row
Finisher:
3 Rounds
15 Russian KB Swings
15 DB Curls
15 Single DB Tricep Curl