WOD

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