Monday:
Skill:
EMOM 10 (alternating)
10 Med Ball Clean
8 Box Dip
Followed by:
In 9 Minutes
20 Calorie Row
Then, AMRAP
6 DB shoulder press
16 russian KB swing
Rest 3 min
In 9 Minutes
20 Calorie Bike
Then, AMRAP
6 DB floor press
16 american KB swing
Finisher:
3-4 Rounds
1 min Side Plank
12 Single Arm Ring Row (6L/6R) *
15 Loaded Glute Bridges
Tuesday:
Skill:
6 rounds for time of:
400m Run
25 Burpees
Followed by:
3 Rounds
10 DB Bent Over Row
15 Air Squats
15 Sit-ups
Wednesday:
Skill:
EMOM 10 (alternating)
6 Single Leg Box Squat (3L/3R)
8 Single Arm DB Bent Over Row (4L/4R)
Followed by:
The Golden Boy SPARK
Every 4:00 for 24:00 Minutes
Row 150M
10 DB front squats
16 DB hang power snatch
50 single unders
Finisher:
2-4 Rounds
12 Hanging Knee Raises or Strict Toes to Bar
12 Single Leg Glute Bridges (6L/6R)
12 Push-ups
Thursday:
Skill:
5 Rounds
10 Reverse Lunges
10 Mountain Climbers
1 min REST
Followed by:
AMRAP 20
Partner 1: rows 500m
Partner 2 performs max rounds:
4 Renegade rows
10 box jumps
Finisher:
3-5 Rounds
10 DB Bulgarian Split Squats
10 DB Floor Press
10 V-ups
Friday:
Skill:
EMOM for 6 (alternating)
6 DB Hang Squat Clean
8 Ring Push-ups
Followed by:
5 rounds:
40 sec on, 20 sec Rest
– wall balls
– DB renegade rows *
– medball cleans
– DB push-up
– medball sit-ups
Finisher:
3-5 Rounds
30 sec on/30 sec off
Left Side Plank
Right Side Plank
Glute Bridge Hold
Hollow Rock
Saturday:
1200m row
THEN: 5 rounds for time
10 american KB swing
40′ OH DB walking lunge (med)
100m bumper plate farmer carry (med)
30 sec rest
Finisher:
2-4 Rounds
15 Weighted Good Morning
15 AbMat Sit-up