WOD

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