Basefitness

Monday

6 rounds for time
10 Bar facing Burpees
10 Toes to dumbell or v-sits
10 DB clean and jerk

Tuesday

5 rounds for time
20 dumbbell sumo deadlift high pulls
20 dumbbell Squats
20 dumbbell overhead lunges
20 sit ups – feet anchored by dumbbell

Wednesday

60 reps for time:
with db/kb
Alternating hands
Devils Press + renegade row + cluster = 1 rep

Thursday

28 minute emom

1. 60 double unders
2. 5 jump squats + 5 In and outs
3. 10 reverse burpees
4. rest

Friday

20 min AMRAP
30m bear crawl
30 DB step ups
20 single leg v- sits
30 DB swings

Monday

Monday

For 20 minutes (8 rounds)
Tabata
1 hang squat clean (alternating db or kb tater)
2 Moutain climber
3 v – sit
4 – thruster (both hand on bell)
5 – In outs or shuttle sprints

Tuesday

15 min AMRAP

60 Doube unders
12 DB Deadlifts each side
9 HPC each side
6 STOH each side

Wednesday

20min EMOM
1 – tempo press ups
2 – temp squats
3 – tempo split lunge each side
4 – plank hold
5 – Rest

Thursday

100 buprees for time
EMOM 14 jump lunges

Friday

4 rounds of:

3 mins on 1 min off

6 DB Squats R
6 DB squats L
4 Thrusters R
4 Thrusters L
2 Devils Press R
2 Devils press L

Saturday

For time:
150 Bunny hops
80 Air Squats
60 DB Hang Snatch
40 Pistols
60 DB hang clean and Jerk
80 Air squats
150 bunny hops