January 2021

Monday

8 min AMRAP
30 Air Aquats
15 Press ups or 10 Pike press ups

Rest 2 minutes

8 min AMRAP
30 DB snatch
15 sit ups

Rest 2 min

8 min AMRAP
20 Thruster
20 In and outs

Tuesday

A)
4 rounds of:
DB Single Arm Press 12 – 15 Each Arm
DB Single arm Row 12 – 15 Each arm
Rest 20 seconds between movements

B)
Single arm overhead Press 10 – 15 reps
DB bent over Row 25 reps

C)
21s Bicep and tricep
21s shoulder circuit

Wednesday

24 min AMRAP
16 Hang Clean and Jerks
12 DB Lunges
16 DB step ups

Every 3 minutes complete 6 Devils press

Thursday

“Andi
For time:”
“

100 hang power snatches
“
100 push presses
100 sumo deadlift high pulls
100 front squats

Friday

21 min EMOM 30 sec on – 30 sec off

1) Burpees
2) Box jumps
3) Shuttle sprints

Saturday

4 rounds of 1 min on / 1 min off
5 Deadlifts / 5 Power Cleans / 5 Thrusters Right and Left
Max Burpees over DB in remainging time.

Straight in to

4 rounds 2 min on / 2 min off
10 DL / 10 Power Cleans / 10 Thrusters Right and Left
Max Burpees over DB in remainging time.

Weekly Workouts

Monday

6 rounds of :
2 min on / 2 min off
30 Air squats
50 double unders
Max burpees remaning time

Tuesday

For time:

80 Hang DB Snatch
60 Box Jumps
40 weighted Sit Ups
Straight into
80 Hang DB CnJ
60 DB step overs
40 sit ups

Wednesday

32min EMOM
1 – 5 sec up – 5 sec down goblet squat (45 secs)
2 – 2 sec pause top and bottom press ups (30 secs)
3 – 30 sec static split leg lunge each side
4 – 30 sec hollow/tuck hold

Thursday

10 min AMRAP
30 walking DB lunges
30 push press (15 e/s)
30 DB muscle cleans (15 e/s)
Rest 2 mins

6min AMRAP
16 walking DB lunges
16 push press (8 e/s)
16 DB muscle cleans (8 e/s)

Friday

Every 2 mins x 10
20 sec side bear crawl
10 jump squats/goblet squats
10 DB Snatch

Saturday

1min on / off
Complete
40 Devils press
50 DB Clusters
40 Devils press
50 DB thrusters