Monday
A) 20EMOM
1) 15 Back Extension
2) 10 See Saw Row
3) 30 sec Prone Sky diver hold
4) 10 laying straight arm KB Pull Over
B) 5E3MOM
20 Burpees
9/9 DB Hang Clean & Press
Tuesday
A) 5E4MOM
10 Squats (both weights)
5/5 OH Split Squat
5/5 Pistol Squat
B) 12 AMRAP
6 DB Man Makers
20 DB Lunges
50 DU
Wednesday
A) E4MOM x 4
30-45sec Hollow Hold
20 seated leg lifts
20 Coffin sit ups
If time, V-sits Up to 2:30
B) 5RFT
40 Sit Ups
30 KB Swings
20 Press Ups
10 Burpees
1 min Rest
Thursday
A) 20 EMOM
1) 5/5 Z-press
2) 30sec OH Hold
3 & 4) 20 Shoulder Taps
10 KB Upright Row
B) 14 AMRAP
20/20 DB Hang Clean
15/15 DB Press
10/10 DB Thrusters
*E2MOM
30 Sit Ups
Friday
A) 7 Rnds 20s on/10s rest
1) SL Deadlifts (left)
2) KB Swings
3) SL Deadlifts (right)
4) SL Glute Bridge hold (left)
5) SL Glute bridge right B) 20 AMRAP 4 x 3 min Work/2 mins Rest
KB Complex
5 SA Deadlifts
4 KB Cleans
3 SA KB Swing
2 Hang Snatch
1 Strict Press
(1 Rnd = left & right side) Saturday
A) Partner WOD
Chipper
100 Snatches (10’s)
200 DB Lunges (20s)
100 DU (25s)
200 Hang Clean & Jerks (20s)
100 DB Thrusters (10s)
100 DU (25s)
100 Press Ups (5s)
200 Air Squats (20s)
100 DU (25s)
