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…)