Monday:
Strength:
EMOM 8
Odd – 6 DB Front Squat
Even – 6 Renegade Row
Followed by:
5 Rounds
Fight Gone Bad Style
1 minute each for max reps
Burpee
Ring row
Alternating Lunge
Calorie Row
Rest
Finisher:
3-4 Rounds
15 AbMat Sit-ups
15 Superman Extensions
Tuesday:
Skill:
5 Rounds
10 Single-Leg Box Squats
30 sec Plank
Followed by:
AMRAP 20
16 Single Arm DB Front Squat*
16 V-Ups*
20-40-60-80…
single unders *
1 min rest
Finisher:
3-5 Rounds
12 DB Reverse Lunges
12 DB Shoulder Press
Wednesday:
Strength:
EMOM 10
10 Goblet Squat
10 Single Arm Ring Row (5L/5R)
Followed by:
AMRAP in 6 min
6 DB thruster
12 russian KB swing (heavy)
-Then-
Complete 800m run in 8 min
rest the remainder of the time *
-Then-
AMRAP in 6 min
6 Wall Ball
12 DB renegade row
Finisher:
3 Rounds
15 Push-ups
15 Loaded Glute Bridges
15 Plate Sit-ups
Thursday:
Skill:
EMOM 8
7 Med Ball Cleans
14 Mountain Climbers
Followed by:
AMRAP 22
12 DB Power Clean
40′ Front Racked KB Lunge
40′ Bear Crawl
20 Wall Ball
1 Min Rest
Finisher:
4-5 Rounds
10 DB Curls
10 Banded Good Mornings
10 Alternating V-ups
Friday:
Strength/Skill:
EMOM 8
6 Ring Push-ups
8 Single Leg Deadlift w/ 2 DBs
Followed by:
Every 6:00 for 24:00 Minutes
100m Sled Drag
200m Run
250m Row
Followed by:
AlternatingTabata
20 Sec On/10 Sec Rest
Left Side Plank
Hollow Hold
Glute Bridge Hold
Right Side Plank
Saturday:
Skill:
5 Rounds
Max Hanging L-Sit
10 Jumping Squats
Followed by:
Team of 2
AMRAP 25
20 Alt DB Snatches
20 Jumping Chest to Bar
20 DB Front Squats
400m run together