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
