Monday

Durante Core
5 rounds
10 Hollow Rocks
10 V-sits
10 Tuck ups
10s Hollow Hold
1 min rest
Aim to do unbroken complex each round

Workout

AMRAP 15
2:30 On
30s Off
(5 Reps each side)
10 Deadlift
10 Hang Squat Clean
10 STOH

Tuesday

Strength
4x
8 Split Squats Each leg
8 Jumping Squats
45s Wall Sit

Workout

AMRAP 15
20 Jumping Lunges
10 Press Ups
20 Jumping Squats
10 Sit Ups
40 Speed Steps
10 Burpees

Wednesday

Endurance

AMRAP 26
12 Hang Clean & Jerks
9 Hollow Rocks
6 Hand Release Press Ups

Thursday

Partner Workout

AMRAP 24
3 Burpees
6 Jumping Lunges
9 KB Swings/ Db & Plate Hang Snatches

Every 6 rounds, 25 Press Ups each, work one at a time.

Complete full rounds before swapping

Friday

Strength
For quality...
42-30-18:
Weighted side bends
Shoulder taps in straight arm plank
Single leg v-sits
Side steps in straight arm plank

Workout

Kinda Kalsu
100 Clusters

DB/ KB Cluster = Hang squat clean thruster
Plate Cluster = Squat clean thrusters

EMOM
odd - 10 Mountain Climbers
even - 5 Sit Ups

Saturday

Partner Workout

EMOM 36
P1 1. 10 Power Cleans + Max STOH
P2 2. 10 Power Cleans + Max STOH
P1 3. 6 Weighted Surrenders + Max Hollow Rocks
P2 4. 6 Weighted Surrenders + Max Hollow Rocks
P1 5. 8 Burpees + Max Goblet Squats
P2 6. 8 Burpees + Max Goblet Squats

Work 1 min
Rest 1 min

Score = Total reps of STOH + Hollow Rocks + Goblet Squats

Sunday

Running Workout

"Out and back!"
Run away from your home for 10 minutes
(REST 1 MIN)
Run back
*Record the distance covered*
*Avoid tracking before run... surprise yourself!*