WOD

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