February 2021

Monday

4 Rounds for time of:

20 DB power cleans
10 Burpees over the DB burpees

Rest 2mins

8 Rounds for time of:

10 DB power cleans
5 Burpees over the DB burpees

Tuesday

5 rounds
1 min on of:
Bear Crawl
Shuttle sprints
Box jumps/step ups
Hollow/ tuck hold
Rest 1 min

Wednesday

4 min AMRAP
16 FS ( 8each side)
32 DU

Rest 2 mins

4min AMRAP
16 Push Press ( 8each side)
32 DU

x 2 rounds

Thursday

4 rounds of
8 single leg deadlift each side
Super set
20 sec single leg glute bridge each side

4 rounds of
8 floor press (3 sec lower)
Super set
5-10 diamond press ups
super set
30second Bent over flyes

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

Friday

20 min AMRAP

10 Press Ups
20 air squats
30 walking lunges
40 sit ups

Saturday

30 sec mountain climbers before each round (steady pace)
27,24,21, 18,15,12,9,6,3
Goblet Squat
DB Snatch

Monday

5 rounds:

1 min on

Shuttle sprints
Press ups
Box jumps
Half burpees

Rest 1 min

Tuesday

5 rounds of:
3 minutes on
50 hops over DB
18 DB Snatch

Rest 1 minute

Wednesday

18 min AMRAP

8 renegade rows
10 Pike press ups
12 DB squat cleans (6 each side)

Thursday

5 rounds for time of:
6 Devils press
20 walking lunges
6 Devils press
20 walking lunges

15min time cap

Friday

4 rounds
8 deadlift each side ( 4 sec lower) each side
SS
30 sec glute bridges

4 rounds
8 floor press (3 sec lower)
Ss
30second Bent over flyes

6 rounds
10sec hollow hold into 10 crunches

Saturday

20min AMRAP
20 goblet squats
20 push press
20 thrusters