WOD

Monday:

Strength:

EMOM 10
5 Tempo DB Front Squats
(2111)
2 second count down, 1 second at bottom, 1 second up, 1 second at top.

Followed by:

4 sets
15/12 Calorie Row
12 DB Front Squat
8 DB Suitcase Lunge
Rest 1:00

Tuesday:

Strength:

Deadlift
3-3-3-3-3

Followed by:

AMRAP 12
3-6-9-12-15, etc.
DB Push Press
Burpees

Wednesday:

Skill:

EMOM 9

Min 1 – :20 Single Leg Glute Bridge Hold (L/R)
Min 2 – 5/5 Single Leg KB Romanian Deadlift
Min 3 – 25′ Single Arm KB Overhead Carry (L/R)

Followed by:

2 Rounds
1:30 Stations
Station 1 – 1:00 Hard Bike / :30 Slow Pedal on Bike
:30 Rest
Station 2 – 1:00 Hard Row / :30 Slow Row
:30 Rest
Station 3 – 1:00 Hard Bike / :30 Slow Pedal on Bike
:30 Rest
Station 4 – 1:00 Hard Row / :30 Slow Row
:30 Rest

Thursday:

Strength:

Bench Press
3 Sets
8 DB Bench Press
(Tempo 3111)

Followed by:

6 rounds
1 min on / 1 min off
15/10 cal row
Max DB Push Press
*all in same minute

Friday:

Strength:

Five sets of:
Strict Shoulder Press x 8 reps
Rest 45 seconds
Side Plank Hold x 45 seconds each side
Rest 45 seconds

Followed by:

EMOM 15 (5 sets):
Minute 1 – 6 Strict Supinated-Grip Ring Rows
Minute 2 – 9 L-Seated DB Presses
Minute 3 – 12 Calorie Assault Bike

Saturday:

For time:
50 Kettlebell Swings
40 Walking Lunges with Farmer’s Carry
30 Burpees
20 Dumbbell or Kettlebell Thrusters
10 Weighted Strict Pull-Ups
20 Dumbbell or Kettlebell Thrusters
30 Burpees
40 Walking Lunges with Farmer’s Carry
50 Kettlebell Swings