WOD

Monday:

AMRAP 30
500m row
3 Rounds of:
8 single KB front squats
16 american KB swings
32 single unders

Followed by:
3-5 rounds
12 DB curls
12 DB step ups
30s per side side plank

Tuesday:

EMOM 8
8 DB Push Press
10 DB Split Squat

Followed by:
AMRAP 26
200m Run
Then
3 rounds for time
16 DB deadlifts
12 DB hang power cleans
8 DB jerks
Then
200m Row

Finisher:
2-4 Rounds
16 DB Suitcase Lunges
14 DB Renegade Rows
12 DB Push-ups

Wednesday:

Skill:
5 Rounds
5 Plank to Pike (feet on a box)
10 Jumping Squats

Followed by:
4 Rounds, on a 6 min Cycle:
14 single DB hang power snatch (med) *
7 DB thrusters (same, 2 DBs)
14 hanging knee raises
20′ out & back shuttle, 6 trips, 60 single unders, 20′ out & back shuttle, 6 trips
Rest remainder of Cycle

Thursday:

Skill:
EMOM 10
7 DB Deadlift
10 Single Arm DB Bent Over Row (5L/5R)

Followed by:
AMRAP 20
12 single arm DB front squat
80′ OH DB carry
12 DB deadlifts
12 Cal Assault Bike
1 min Rest

Finisher:
3-5 Rounds Tabata
20 sec on/10 sec rest
Left Side Plank
Hollow Hold
Right Side Plank
Glute Bridge

Friday:

Skill:
6 Rounds, 1:00 min/station:
Calorie Row
Burpee
Double Under
Rest 1 min

Finisher:
2-4 Rounds
5 ‘Ring Outs’ (think of an ‘ab wheel’ on the rings)
10 Bicep Curls
15 Banded Good Mornings

Saturday:

Skill:
5 Rounds
6 DB Strict Press
10 DB Reverse Lunge

Followed by:
AMRAP 25
12 ring row
16 wall ball
24 single arm KB swings
200m run

Finisher:
3-5 Rounds
10 Hanging Knee Raises/Toes to Bar
20 Air Squats

Sunday:

Skill:
EMOM 8
7 DB Power Clean
10 Single Arm Ring Row (5L/5R

Followed by:
21-18-15-12-9-6-3 for time.
DB shoulder press
DB hang power clean
box jump
40′ bear crawl (20′ out & back)