Newsletter

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

Monday

8 min AMRAP
30 Air Aquats
15 Press ups or 10 Pike press ups

Rest 2 minutes

8 min AMRAP
30 DB snatch
15 sit ups

Rest 2 min

8 min AMRAP
20 Thruster
20 In and outs

Tuesday

A)
4 rounds of:
DB Single Arm Press 12 – 15 Each Arm
DB Single arm Row 12 – 15 Each arm
Rest 20 seconds between movements

B)
Single arm overhead Press 10 – 15 reps
DB bent over Row 25 reps

C)
21s Bicep and tricep
21s shoulder circuit

Wednesday

24 min AMRAP
16 Hang Clean and Jerks
12 DB Lunges
16 DB step ups

Every 3 minutes complete 6 Devils press

Thursday

“Andi
For time:”
“

100 hang power snatches
“
100 push presses
100 sumo deadlift high pulls
100 front squats

Friday

21 min EMOM 30 sec on – 30 sec off

1) Burpees
2) Box jumps
3) Shuttle sprints

Saturday

4 rounds of 1 min on / 1 min off
5 Deadlifts / 5 Power Cleans / 5 Thrusters Right and Left
Max Burpees over DB in remainging time.

Straight in to

4 rounds 2 min on / 2 min off
10 DL / 10 Power Cleans / 10 Thrusters Right and Left
Max Burpees over DB in remainging time.

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

Monday

8 rounds for time, of:

10 pike press ups
20 deadlifts (10 each side.)
30 sit-ups

Tuesday

100 DB burpee clusters
emom 20 double unders/ pocket taps

Wednesday

3 sets of:
20 Alternating DB lunges
10 Single arm strict press (each side

3 sets
2 10 second lower gobelt squat + 10 sec hold at bottom
10-20 single arm db floor press each side

5 sets
15 sec hollow/tuck hold
10 sit ups

Thursday

Complete as many rounds as possible in 20 minutes of:

20-cal. row/ 60 second side shuffle
15 dips
5 dumbbell half Turkish get-ups R/L

Friday

Complete as many rounds as possible in 15 minutes of:

20 push-ups
25 squats
20 push press
25 squats

Saturday

Partner WOD
YGIG for 20 minutes
1 min on / 1 min off
10 DB snatch
8 Box jumps
remaining time max Burpees over the DB