WOD

Monday

EMOM for 10 (alternating)
8 DB Jerk or Push Press
10 Wall Ball

Followed by:
5 rounds for reps.
1 min DB front rack reverse lunge steps
1 min DB mountain climbers
1 min Renegade Rows
1 min row for cal
1 min Rest

Finisher
3-5 Rounds
10 DB Front Raises
10 DB Curls
20 Sit-ups

Tuesday

5 Rounds
10 russian KB Swings
10 KB Goblet Squats

Followed by:
In 9 minutes:
10 single arm DB hang power snatch
15 single arm DB front squat
20 single arm DB clean and jerk
20 burpees
Assault Bike for Calories with remainder of time
Rest 2:00
Repeat 1 more time

Finisher
3-4 Rounds
18 Russian Twists (8 ea side total)
14 DB Side Raises
10 DB Bulgarian Split Squats (5L/5R)

Wednesday

EMOM for 10 (alternating)
10 Single Leg DB Deadlifts (5L/5R)
Max L-Sit

Followed by:
25 min AMRAP
12 DB squat cleans (med)
12 DB front squats (same)
12 DB push press (same)
12 V-up
100 single unders
1 minute rest

Finisher
2-4 Rounds
15 Banded Lat Pulldowns
15 Banded Good Mornings

Thursday

In 12 minutes:
1000m row or 1.5 mile airdyne
1 min rest
With remaining time, Rnds of:
20s per side, side plank
8 per side archer ring rows
8 per side single leg glute bridge

REST 2 MIN

In 12 minutes:
1000m row or 1.5 mile airdyne
1 min rest
With remaining time, Rnds of:
30s plank
8 ring rows
8 glute bridge

Finisher
2-3 Rounds
15 Banded Tricep Press Downs
15 Banded Hamstring Curls
15 Air Squats

Friday

30 min AMRAP
25 burpees
400m medicine ball run
25 jumping pull-ups
400m MB run
25 seated DB strict press (med) *
400m MB run
25 ring rows *
400m MB run
25 Burpees
(start next round with 400m run)

Finisher
3-4 Rounds Tabata
20 sec On/10 sec Rest
Single Leg Plank Left
Single Leg Plank Right
Hollow Hold
Assault Bike

Saturday

EMOM for 10 (alternating)
12 DB Renegade Rows (6L/6R)
12 DB Reverse Lunges (6L/6R)

Followed by
In 7 minutes:
DB farmers carry (20′ increments)
perform 5 DB thrusters each time you pick up the dbs
(at the beginning, after a rest, etc.)

In 7 min, run 800m

In 7 minutes:
Bear Crawl (20′ increments)
perform 5 DB deadlifts

Finisher
3-5 Rounds
12 GHD Sit-ups
12 Slam Ball over Shoulder Toss (6L/6R

Sunday

5 Rounds
10 DB Box Step ups to Press
(5L/5R)
15 Plate Jumping Jacks

Followed by
24 min AMRAP
For time with buy in:
30 DB floor press (med)
Then AMRAP:
10 toe to med ball *
10 DB shoulder press (med)
15 Box jump (med height)
20 american KB swing (med)

Finisher
2-4 Rounds
10 Med Ball Clean to Wall Ball
10 Burpee to Med Ball