fbpx

MONDAY
A1) Back Squat, 6-6-6-6-6 (in 5 total sets, build to a heavy set of 6)
A2) 3-4 SETS (with same pair of DB, moderate intensity)
8 DB Pause Squats
8 DB Bent Over Rows
Shuttle Run
– 15 min CAP
B) “TABATA” 8 ROUNDS EACH (:20 ON/ :10 OFF)
TABATA 1 – Double Unders / Jump Rope
TABATA 2 – H2H Swing / RKBS
TABATA 3 – Single KB / DB Push Press (switch sides each Round)
– Rest as needed between Tabatas
C) Accessory Work: Strict Pull Ups / Ring Rows & Half Kneeling Windmill

TUESDAY
A1) Push Press, 6-6-6-6-6 (in 5 total sets, build to a heavy set of 6)
A2) EMOM 10, alternating
8 DB Hang Power Cleans + 8 DB Push Presses
0:30 Ring Plank or Ab Wheel Plank
– 15 min CAP
B) AMRAP 1:15 x 5 SETS
15 Single Arm Alt. Hang DB Snatches
Max Alt. V-Ups with remaining time
-Rest :45 b/t Sets-
C) 1 ROUND
100/80 Cals
50/40 Burpees
50/40 Wall Balls

WEDNESDAY
A) EMOM 15, alternating
0:20 Wall Facing HS Hold / Modified Wall Facing HS Hold (body at 45 degrees)
15 Unbroken Wall Balls
15 Parallette Push Ups / Push Ups
B) Surprise Workout

THURSDAY
A1) Deadlift, 6-6-6-6-6 (in 5 total sets, build to a heavy set of 6)
A2) 3-4 SETS
10 Double KB Deadlifts + Max Push Ups on KB (no rest between exercises)
16 Alternating Step Ups (suitcase or goblet)
– 15 min CAP
B) 10 ROUNDS
8 Front Squats, 95/63# / Double DB/KB Squat
6 Toes to Bar / Hanging Leg Raise
4 Burpee Box Jumps, 30/24 / Burpee Step Up

FRIDAY
Surprise Workout

SATURDAY
Surprise Workout

SUNDAY
Sunday Funday