WOD

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