Monday
Partner Workout
5x
AMRAP 6
60s Rest between AMRAPs
You Go I Go
1.
8 Strict Sit Ups
6 Hang Clusters
2.
12 Jumping Lunges
12 STOH
3.
10 Goblet Squats
5 Plank Traverses
4.
50 Mountain Climbers
8 Thrusters
5.
8 Down Ups
14 Hollow Rocks
Tuesday
Strength
4x
5 Goblet Squats
7 Air Squats
9 Jumping Squats
60s Plank
Workout
21-18-15
Hang Clean & Jerk
Burpees Over Weight
Single Leg V Sits
Wednesday
AMRAP 30
10 Each Arm Power Cleans
10 Press Ups
10 Each Arm STOH
10 Each Leg Goblet Reverse Lunges
Thursday
Strength
EMOM 15
1. 15 Hand Release Press Ups
2. 20 Bicep Curls
3. 15 Strict/ Push Presses
Workout
5 Rounds
10 Deadlifts EA
10 Press Ups
Accumulate 5 min Wall Sit
5 Rounds
10 STOH
10 Sit Ups
Friday
Strength
Core
18-15-12-9
Reverse Crunches
Deadbugs
Tuck Ups
30s Hollow Hold
Workout
60-45-30-15
Kettlebell Swings/ Dumbbell hang snatch/ Plate hang snatch
Sit Ups
Kettlebell/ Dumbbell/ Plate Deadlifts
Air Squats
Saturday
Partner Workout
AMRAP 28
YGIG
Work up the ladder
3-6-9-12-15-18...
Thrusters
Hollow Rocks
Sunday
Endurance
75 Press Ups
50 Hang Clusters
25 Burpees
3k Run