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.
