WOD

Monday:

EMOM for 10 (alternating)
10 Russian KB Swings
10 Goblet Squats

Followed by:
24 min AMRAP
12 DB shoulder press (med)
10 DB front squats (med)
16 sit ups *
100m run

Finisher
2-3 Rounds
15 DB Front Raises
12 DB Reverse Lunges (6L/6R)
15 Plate Sit-ups

Tuesday:

EMOM for 10 (alternating)
7 DB Push Jerk
10 DB Split Squats

Followed by:
For time:
14 DB thrusters (heavy)
70 single unders *
12 DB thrusters
60 single unders
10 DB thrusters
50 single unders
8 DB thrusters
40 single unders
6 DB thrusters
30 single unders

Rest 3 min
THEN: 1 mile run

Wednesday:

5 Rounds
8 Box Dips
15 Jumping Jacks

Followed by:
20 min AMRAP
1-2-3-4-5…
Renegade Row
bumper plate burpee
10 calorie row

Finisher:
2-3 Rounds
15 Sit-ups
15 Hip Extensions
15 Plate Squats

Thursday:

EMOM for 8 (alternating)
7 DB Hang Squat Clean
7 Strict DB Press

Followed by:
25 min AMRAP
10 american KB swings (heavy)
10 box jumps (med)
10 ring push-ups *
5-40′ shuttle runs (20′ down and 20′ back)

Finisher:
2-4 Rounds
8 Strict V-ups
12 DB Renegade Row
16 DB Box Step ups

Friday:

EMOM for 10 (alternating)
10 Single Arm DB Push Jerks (5L/5R)
10 Single Leg 1-DB Deadlift (5L/5R)

Followed by:
8 min AMRAP
40′ broad jump (20′ out, 20′ back)
40′ bear crawl
16 jumping pull-up *
1 min Rest
AMRAP in 5 minutes
25 single unders
6 burpees
1 min Rest
AMRAP in 8 minutes
12 box jumps overs
6 plank to pike
12 DB bent over rows

Finisher
2-4 Rounds
15 DB Floor Press
15 DB Floor Wipers
15 Air Squat

Saturday:

5 Rounds
1 min DB deadlifts
1 min wall balls
1 min single arm DB power snatches
1 min walking lunges
1 min med ball pass sit ups
1 min Rest

Finisher:
3-4 Rounds – Tabata
20 sec on, 10 sec rest
Left Single Leg Plank
Right Single Leg Plank
Left Side Plank
Right Side Plank

Sunday:

3 Rounds
8 One Leg Box Squats *
8 DB Push-ups

Followed by:
6 Rounds, on a 5 min Cycle:
10 rope lay downs *
10 DB front squats
10 DB push presses
400m run

Finisher:
3-5 Rounds
10 V-ups
10 Mountain Climbers
10 Single Leg KB Deadlift (5L/5R)