Friday
011521
•••
3×10 DBL DB Hang Power Cleans
3×10 Close Grip Push-up
•••
16 Minute AMRAP
10 Power Cleans
200m Row or 450m Bike
Friday
011521
•••
3×10 DBL DB Hang Power Cleans
3×10 Close Grip Push-up
•••
16 Minute AMRAP
10 Power Cleans
200m Row or 450m Bike
Thursday
011421
•••
Sumo Deadlift
KB Bulgarian Split Squat
•••
15 Min AMRAP
40 Double Unders
30 Air Squats
20 KB Hang Power Snatch
10 Burpee Box Jumps
Wednesday
011321
•••
21 Min, no score:
20 Plank Ups
:30 Farmer Hold
10 Front Squats, AHAP
:30 Squat Hold
Tuesday
011221
•••
3×10 Snatch Grip Deadlift
3×10 DBL DB Shoulder Press
•••
5 Min AMRAP
1-2-3-4-5-6-7…..
DB Push Press
*5 Burpees after each set
-2 Min Rest-
5 Min AMRAP
1-2-3-4-5-6-7….
DB Power Cleans
*10 Grasshoppers
-2 Min Rest-
5 Min AMRAP
2-4-6-8-10….
Renegade Rows
*20 Double Unders after each set.
Monday
011121
•••
3×10 Front Rack Reverse Lunge
3×10 Chainsaw Row
•
7 Min AMRAP
5/5 (10 total) DB Front Rack Reverse Lunges
7 Box Jumps
9 DB Burpee Deadlifts
-Rest 3 Min-
7 Min AMRAP
10 Burpees
14 Med Ball Sit-ups
18 Air Squats
Friday
010821
•••
Snatch Grip Deadlifts
Side Plank Rotations
•••
7 Min AMRAP
8 DB Push Jerk
14 AbMat Sit-ups
•
3 Min Rest
•
7 Min AMRAP
8 Push-up
14 DB Deadlift
Thursday
010721
•••
Pullup Complex: 4×10
•••
4 Rounds, New Round Every 5 Min
:45 DBL DB Box Step Up 50s/35s
:15 Rest
:45 Front Rack Hold, AHAP
:15 Rest
:45 Double Unders
2:15 Rest
Wednesday
010621
•••
15 Min AMRAP
5 Clean
10 Burpee Over Bar
:45 Plank
Tuesday
010521
•••
3×8 Negative Deadlifts
3×10 Kneeling DB Shoulder Press
•••
27-21-15-9
SDHP
Pike Push-up
Russian Twist
Monday
010421
•••
Back Rack Split Squat
3×10
•
Chainsaw Row
3×10
•••
5min AMRAP
2-4-6-8-10-12…keep adding 2 reps per round Renegade Rows 50/35lbs
*5 Goblet Squats between each set
•
rest 2mins
•
5min AMRAP
2-4-6-8-10-12…keep adding 2 reps per round Weighted AbMat Situp
*5 Burpees between each set
•
rest 2mins
•
5min AMRAP
2-4-6-8-10-12…keep adding 2 reps per round Single DB Thrusters 50/35lbs
*30 Double Unders between each set