Monday
EMOM 10
10 WallBalls
10 Half Kneeling Single Arm DB Press (5L/5R)
Followed by
22 min AMRAP
12 Burpees
12 Russian KB swing
250m row or 200m run
Finisher
2-4 Rounds
10 Box Dips
10 KB Goblet Squats
10 V-ups
Tuesday
4 Rounds
6 DB Hang Squat Clean
6 DB Push Jerks
Followed by
4 Rounds
6 min Cycles
400m run
15 Renegade Row
50 air squats
15 Renegade Row
Finisher
3-5 Rounds
10 DB Side Raises
10 DB Bent Over Rows
20 Hollow Rocks
Wednesday
EMOM 10
10 Plank Shoulder Taps
5-10 Push-ups
Followed by
In 20 min:
2000m row
THEN, AMRAP for the remainder of the time:
10 ring rows
10 KB swings
10 burpees
Finisher
3-4 Rounds
60s Plank
12 DB Curls
12 Blugarian Split Squats (6L/6R)
Thursday
5 Rounds
10 DB Reverse Lunges
20 Jumping Jacks
Followed by
20 min AMRAP
10 DB push press -2 dbs- (med)
12 hanging knee raises *
50′ walking lunge (or 16 reverse lunges in place)
15 russian KB swing (med)
*At min 3:00, 6:00, 9:00, 12:00, 15:00, and 18:00,
stop and perform 8 DB bent over rows
Finsher
2-3 Rounds
15 Plate Sit-ups
15 Loaded Glute Bridges
10-15 Plate Push-ups
Friday
EMOM for 8 (alternating)
10 Med Ball Cleans
20 Mountain Climbers
Followed by
AMRAP 22
15 DB hang power cleans
15 cal row
15 burpees step over rower
1 min Rest
Saturday
Team of 2
80-60-40
KettleBell Swings
Abmat Situps
*Run 400M together after each round of Situps
Sunday
EMOM for 10 (alternating)
10 Wall Balls
20 Plate Jumps
Followed by
5 Rounds – 45s On/15s Rest
DB thrusters
Bear crawl (20′ lengths)
Single unders
Rest 2:00
After 15 minutes:
800m run or 1000m row