Monday
A) 20EMOM
1) 30 sec weighted Squat Hold
2) 14 Weighted Lunges
3) 3 CMJ
4) 10 weighted Squats
5) Rest
B) 5 Rnds for reps
1 min work/30secs rest
A) 10 DB Snatch
10 DB Squats
max Air Squats
B) 10 Db Hang Cleans
10 DB STOH
max Burpees
Tuesday
A) 5E2.5MOM
8 Strict Press/Push press with 2 Sec negative
*(both weights if possible, otherwise one side then the other) *On the 8th rep, lower the weights as slow as possible
B) i) 6 mins
100 Plank Rotations
ii) 6 mins
100 Weighted Deadbugs
C) 14 AMRAP
30 KB Swings
10 Pike Push Ups
40 DU
Wednesday
A) 4E3MOM
40 secs glute bridge march
10 Deadlifts with 2 sec pause at knee
B) Chipper
150 Press Ups
125 Sit Ups
100 Deadlifts
75 DB Snatch
50 DB Squats
25 Devils Press
Thursday
A) 5E3MOM
4 KB Squat Cleans Es
10 Narrow stance Goblet Squats
B) 4 Rnds TABATTA for reps 40sec work/20 sec rest
1) KB Swings
2) Burpees
3) Thrusters
4) DU
5) Lunges
Friday
A)i) 10EMOM
1) 3-6 HSPU
2) 8 DB Push Press Es
ii) 10EMOM
1) 16 KB Pull Throughs
2) 14 Seesaw Rows
B) 10-1
Hang Clean And Jerk Es
Deadlifts (both weights)
*30 DU Between Rounds
Saturday
A) 4E3MOM
14 Press Ups over DB
8 skull Crushers
6 plyo press Ups
B) YGIG
WOD 1
12 AMRAP
10 Burpees
6 KB Hang Squat Clean
10 DB Hang Snatch
3 mins Rest
WOD 2
12 AMRAP
10 Press Ups
10 Goblet Squats
30 DU
