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