WOD

Monday:

Skill:

6 Rounds
6 DB Squat Clean
30 sec Plank

Followed by:

AMRAP 10
9 DB Deadlifts
6 DB Hang Power Cleans
3 DB Front Squats
200m run

4 Minute Calorie Row

1AMRAP 10
9 DB Deadlifts
6 DB Hang Power cleans
3 DB Front Squats
200m run

Finisher:

3-4 Rounds
10 Ring Rows
12 Hollow Rocks
14 Reverse Lunges

Tuesday:

Skill:

EMOM 10
8 Box Jump
10 Renegade Row (5L/5R)

Followed by:

AMRAP 9
12 Jumping Pull-ups
6L/6R Single arm DB Jerk
12 Alt. Reverse Lunges with DB Overhead
At minute 0:00, 3:00, & 6:00 stop & perform 40 singles
At minute 9, Rest 3 minutes & Repeat Cycle

Finisher:

2-4 Rounds
15 Single Arm DB Bench Press
12 Single Leg Deadlifts
12 Alternating V-ups

Wednesday:

Skill:

AMRAP 20
18 Box Jumps
30 Abmat Sit ups
12 Ring Rows

FInisher:

3 Rounds
10 DB Strict Press
10 DB Split Squat
1 min Plank

Thursday:

Skill:

5 Rounds
8 Goblet Squats
6-8 Push-ups

Followed by:

AMRAP 22
400m Run
400m Row
12 DB hang power clean
12 lateral burpee over DBs

Finisher:

2-3 Rounds
15 single arm bent over rows per arm
15 wall balls
20-30 sec hanging L-sit

Friday:

Skill:

5 Rounds
30 sec Hollow Holds

Followed by:

AMRAP 25
5 jumping chest to bar + 5 hanging knee raise *
5-10-15-20… DB ground to overhead
40′-80′-120’… DB farmer carry

Saturday:

In 14:00
30 Supermans
800m Assault Bike
Max rounds with the remaining time:
10 ring rows
10 push-ups
15 KB goblet squats

Rest 2 min

In 14:00
30 KB sumo deadlift high pulls
800m Row
Max rounds with the remaining time:
10 DB Renegade Rows
10 DB Floor Press
15 DB Front Squats