WOD

Monday:

EMOM for 10 (alternating)
8 DB Push Jerk or Push Press
10 DB Split Squat (5L/5R)

Followed by:
5 Rounds, in a 4 min Cycle
50m Walking Lunge
50 Abmat Sit-ups
Rest remainder of Cycle

Finisher:
2-3 Rounds
10 DB Push-ups
15 Weighted Glute Bridges
20 Plate Sit-ups

Tuesday:

EMOM for 8 (alternating)
10 2-DB Single Leg Deadlifts (5L/5R)
20 Plate Jumping Jacks

Followed by:
AMRAP 24
12 single arm DB hang power snatch
12 1 leg box squats
12 ring push ups
100 single unders

Finisher:
3-4 Rounds
10 Box, Bar, or Ring Dips
10 DB Deadlifts
10 Tuck-ups

Wednesday:

EMOM for 10 (alternating)
8 Med Ball Cleans to Wall Balls
12 Single Arm DB Press (6L/6R)

Followed by:
In 10 minutes
500m row
Rest 2 min
400m row
Rest 2 min
300m row

THEN at the 10 min mark, straight into:
500m run
Rest 2 min
400m run
Rest 2 min
300m run

Finisher:
2-3 Rounds
10 Hanging Knee Raises or Toes to Bar
15 Wall Ball
20 Banded Lat Pulldowns

Thursday:

5 Rounds
12 DB Renegade Rows
12 Mountain Climbers

Followed by;
AMRAP 20
6 Renegade Rows
12 push-ups
12 russian KB swings
.5 Mile Assalut Bike

Finisher:
3-4 Rounds
12 Banded Face Pulls
12 Banded Good Mornings
12 Reverse Lunge to Box Step-up (6L/6R)

Friday:

EMOM for 10 (alternating)
10 DB Floor Press
10 DB Reverse Lunge (5L/5R)

Followed by:
10 min AMRAP
8 DB push press
40′ walking lunges
16 american KB swings

2 min Rest

10 min AMRAP
8 DB push jerks
20 jumping lunges
16 Wall Ball

Finisher:
3-4 Rounds
10 DB Bent Over Rows
10 Sprawls
15 Air Squats

Saturday:

Fight Gone Bad
5 Rounds, 1 min per station:
wall-ball
KB sumo deadlift high pull
box Jump
DB push-press
cal row
1 min Rest

Finisher:
3-4 Rounds Tabata
20 sec On/10 sec Rest
Single Leg Plank – Left
Single Leg Plank – Right
Reverse Lunge

Sunday:

5 Rounds
Max L-Hang
5 DB Hang Muscle Clean
5 DB Front Squat

Followed by:
AMReps in 9 min
6 DB hang power clean (med)
6 burpees
2-4-6-8…
20′ round trip shuttle run -no line touch-
(6 hpc, 6 burpees, 2 round trips, 6 hpc, 6 burpees, 4 round trips, 6 hpc, 6 burpees, 6 round trips, etc.)

Rest 3 min
THEN IN REVERSE!:
Repeat the total reps completed in the 1st 9 min (but backwards.
Ex: If ended w/ 6,6,12, start w/ 12,6,6, then 10,6,6, etc…)