Basefitness

Monday

Every 2mins x 10

40 Double unders
10 press ups
20 air squats

Tuesday

100 reps for time
1 Devils press + push press + thruster

Wednesday

4 Rounds
Max floor press each side
12 bent over rows each side
Max tempo narrow press ups

Tabata hollow hold

4 Rounds
8 lateral box step ups
20 cossack squats

Tabata back extensions

Thursday

20 min AMRAP
10 power cleans each side
20 sit ups
10 push press each side
20 Burpees

Friday

4min AMRAP
4 goblet reverse lunges
2 DB/KB swings each side
add 2 reps each time
try hold onto DB/KB whole time

rest 2 mins

4min AMRAP
2 DB snatch each side
2 DB Front squat each side
add 2 reps each time
try hold onto DB/KB whole time
rest 2 mins

x 2

Saturday

Open 21.2

Monday

1 min on / 1 off

x 10 rounds
10 ski in and outs
5 hang DB CnJ each side
Max burpees remaining time

Tuesday

5 Rounds
10 split squat lunges each side
10 strict press each side

5 Rounds
20 walking lunges
10 single arm swings each side

For time
20 weighted sit ups
40 sit ups

Wednesday

For time:

50 in and outs
50 air squats
50 in and outs
Directly into:
30 DB Snatches, 15 Burpee Box Jump Overs
20 DB Snatches, 10 Burpee Box Jump Overs
10 DB Snatches, 5 Burpee Box Jump Overs

Thursday

20 min AMRAP
3 Turkish Get ups each side
10 plank rotations each side
16 cossack squats

3 rounds gymnastic swimming

Friday

2 min on 1 min off

x 7 rounds
40 Double unders
8 DB power cleans each side
remaining time max double hand thrusters

Saturday

Open Workout 🙂

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