February 2021

Monday

8 Min AMRAP
3 DB Snatch
3 Box Jumps
6 DB sntach
6 Box Jumps
….add 3 reps each time

rest 2 mins

8 min AMRAP
2 DB facing burpees
2 OH lunges (each side)
4 DB facing burpees
4 OH lunges (each side)
add 2 reps each time

Tuesday

5 rounds 3 min on 1 min off:
30 Double Unders
10 Goblet Squats
10 Press ups

Wednesday

3 Sets:
10 Bent Over Rows
20 Weighted Glute Bridges
10 Lawnmower Rows
20 Back Extensions
Rest 2:00 between sets.

3 Sets
20 front loaded GMs
20 cossack squats
rest 2 mins between sets

Tabata hollow hold

Thursday

25 min AMRAP
20 hang DB snatch
30 mountain climbers
20 thrusters
60 sec plank hold

Friday

5 Rounds for time of:
30 sec deadlift right
30 sec deadlift left
30 sec hang power clean right arm
30 sec hang power clean left arm
30 sec Push press right
30 sec Push press left
rest 90 seconds

Saturday

Buy In
30 Devils press + thruster

20 rounds
3 press ups
6 jumping lunges
9 sit ups

Buy Out
30 Devils press + thruster

Monday

14min AMRAP
40 Double unders
20 DB snatch
10 Burpees

Tuesday

4 Rounds for Time
20 Press Ups
20 DB CnJ (10 each side)

Rest 2 mins

8 Rounds for time
20 In and Outs
10 DB CnJ (5 each side)

Wednesday

10 – 1
Dumbbell Deadlifts
Dumbbell Front Squats
Dumbbell Push Jerks
10 Box Jumps after each round

Thursday

20 min AMRAP
10 Turkish get ups
15 Air squats
20 walking lunges
25 sit ups

3 rounds gymnastic swimming

Friday

4 rounds
8 single leg step ups each side
SS
20 sec single leg glute bridge each side

4 rounds
8 Bent over rows (3 sec lower)
Ss
5-10 wide press ups (2 sec lower 2 sec up)
ss
30second Back extensions

4 rounds
10sec hollow hold into 10 crunches into 10 sit ups

Saturday

For time
20 Devils press
20 Clusters
40 Devils press
40 Clusters
60 Devils press
60 Clusters