MONDAY:
A)
3 Rounds
10 Heavy Arnold presses
15 Push ups
65 Double understand
B)
4 Rounds for time:
50 Sit ups
35 KB swings
20 Thrusters (barbell)
TUESDAY:
A)
3 Rounds:
15 Toes to bar
15 Leg raises
15 Deadlifts (115/75)
B)
12 Min AMRAP:
10 Double KB cleans
10 KB front squats
10 Burpees
WEDNESDAY:
A)
3 Rounds:
15-15-15
DB bent over rows
B)
For time:
2 S2OH (115/75)
2 In place forward lunge (115/75)
4 S2OH
4 In place forward lunge
6
6
8
8
Finish with,
50 Calories any machine
THURSDAY:
A)
3 Rounds:
10 Ab wheels
10 High box jumps
10 Strict pull ups
B)
6 Minutes max burpees
FRIDAY:
A)
4 sets:
Squat cleans 1.1.1
B)
For time:
30-20-10
Clean and jerks (75/55)
Box jumps