Monday
10 rounds
Min on/off
Alternate between
10 thrusters (5L/5R) max burpee remaining time
16 Alt DB snatch max burpee remaining time
Tuesday
Strength
12 min AMRAP
10 Shoulder press Each side
30 Tricep Dips
30 Bent over rows
30 Bicep curls (15 each side)
rest
12 min AMRAP
12 Lunges each side
12 Cossack squats
12 Good mornings
Wednesday
16 min AMRAP
40 Double-Unders
20 Dumbbell Hang CJ
40 Double-Unders
30 side in and outs
Thursday
Every 5 mins for 5 rounds :
2-4 turkish get ups each side
10 plank marches
20 russian twists
30 walking lunges
Friday
For time:
50 DB step ups
15 Rounds
5 rows each side
10 press ups
15 air squats
50 DB step ups
Saturday
For Time
5 rounds of:
Every 4 minutes:
10 Shuttle sprints (we have scales for this)
20 Burpees
20 Box jumps
Sunday
Outdoor WODs please bring a Dumbbell!!!