Monday

Strength
EMOM 18
1. 20 Bicep Curls
2. 40s Side Plank
3. 20 Press Ups
4. 40s Side Plank
5. 20 Push Press (10ea)
6. 40s Plank

Workout

EMOM 14
Odd - 7 Burpees
Even - 14 Sit Ups

In the remaining time...Max Thrusters

Tuesday

Partner Workout

8x
2mins On
2mins Off

3 Down Ups
6 Plank Traverses
8 Strict Sit Ups
10 Deadlifts (Ea)

Partner keeps their own score and continues where they finished previous 2 minutes. At the end, add rounds and reps together.

Wednesday

Strength
3x
30s On
30s Off

Front Rack Squats
Static Lunges RL
Calf Raises
Static Lunges LL

All exercises are weighted

Workout

For Reps

4x
1 minute per station
15s Rest

Air Squats
Push Press
Hollow Rocks
Power Cleans

Thursday

Strength

3x
12 Floor Presses each arm
8 Strict Press
Max Press Ups

90s Rest

Workout

50-40-30-20-10
Hang Clean & Jerks
Sit Ups

Friday

Strength

4x
15-20 Bent Over Rows
30s Gun Hold
60s Plank

Workout

AMRAP 16
8 Curtis Ps (Power Clean + Lunge each leg + Push Press)
16 Burpees

Saturday

Teams of 4

AMRAP 40
You Go I Go
20 Russian Swings/ Hang Cleans
18 Jumping Squats
16 Single Leg V Sits
14 Down Ups

Sunday

Zoom Class: Squat Therapy

Workout
0-9 mins
12 Snatches from hang
8 Burpees

1 min rest

10-29 mins
8 Goblet Squats
8 Sit Ups
8 Push Press
8 Sit Ups
8 Thrusters
8 Sit Ups

2 mins rest

31-40 mins
8 Snatches from hang
12 Burpees