Monday
A) 16EMOM 1) 5Es Z Press (1 weight) 2) 30s KB Side Plank 3) 5Es Elevated Straight Leg Hip Lift w/ SA KB Floor Press 4) 30s KB Side Plank
B) 3E2MOM
20 KB Deadbugs 6 Plyo Press Ups
C) 20AMRAP - 3:30m ON / 1:30m OFF 5Es Down Up + Clean and Jerk 10 pike Press Ups 30 DU Tuesday
A) 3E4MOM 10 DB+KB Squats 5Es Bent Over Row (3s pause @ top of each rep) 10 Weighted Glute Bridge (2s pause @ top of each rep)
B) 40s ON/20s OFF x 4 Rnds Goblet Lunges Seesaw Row
Bodyweight Cossack Squats
C) 14AMRAP
5 Pistols
10 Renegade Row (without press up)
15 Jumping Lunges
20 KB Pull Through
*E2MOM 30s Wall Hold
Wednesday
A) 20s ON/10s OFF x 5 Rnds OH Hold KB Pulse Sit Ups Diamond Press Ups Hollow Hold
B) 5 mins max DU
C) 20EMOM
1) 30s HS Hold
2) 10/10 Push Press
3) 20 KB Swings
4) 8 HSPU / Pike Press Ups
Thursday
A) 6E2.5MOM SL DL - 6 reps Es 1-3) 1-3-1-0 4-6) 3-0-1-0 B) 4E2MOM 10 Weighted Good mornings 10 Bicep Curl C) 3 RFT 15 Burpees 30 Deadlifts 45 Mountain Climbers Friday A) 6E3MOM 6 DB Power Clean
6 DB Hang Clean
6 DB Squat Clean (3s pause in catch)
*Swapping arms each round
B) 40s ON/20s OFF x 3Rnds
Rotational Horn Muscle Clean
Plank matrix
KB Deadbug
C) 10AMRAP
2-4-6-8...
KB Hang Cleans
Burpee over KB
KB Swings
Saturday
A) 10AMRAP - 30s ON / 30s OFF
6 Pistols
6 Devils Press (1DB)
B) 24AMRAP - 1m ON / 1m OFF
10 Thrusters (1DB)
20 Press Ups
30 DU
