Monday:
Skill:
Turkish Get-Up
10 Minutes to work up in weight
Followed by:
AMRAP 25
500M Row
5 Double KB DL 55/36
50 Single Unders
5 DBL KB DL 55/36
40 Walking Lunges
5 DBL KB DL 55/36
30 V-ups
5 DBL KB DL 55/36
20 Hand Release Pushups
5 DBL KB DL 55/36
10 DB Renegade Rows
Tuesday:
Strength:
Death by Kettlebell Swing
Followed by:
4 Sets
6 Rounds
10 Calorie Assault Bike
10 Wall Balls
10 Up-Downs
Wednesday:
Strength:
Push Press
EMOM 8
6 DB Push Press @ Moderate Weight
Followed by:
3 Sets
15-12-9
Plate Ground to Overhead
Burpees
Rest 1:00 between sets
Thursday:
Followed by:
2 Rounds
2:00 Stations
Station 1:
Max Calorie Row
Station 2:
1 Up/down
1 Jumping Squat
Station 3:
Max Calorie Row
Station 4:
4 Situps
4 Hollow Rocks
Rest 2:00
Friday:
Strength:
Back Squat
Every 2:00 for 12:00
5 Back Squats
Followed by:
5 Sets
10 DB Goblet Squats
10 DB Snatch
10 Calorie Assault Bike
Rest 1:00
Saturday:
AMRAP 30
20 Calorie Row
20 Lunges
20 Box Step ups
100 Single Unders
20 Sit ups
20 Calorie Assault Bike
20 Push ups