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