Monday

Partner Workout

AMRAP 30
You Go I Go
5 Plank Traverses
20 Deadlifts (10 each arm)
10 Sit Ups
20 Power Cleans (10 each arm)

Every 6 minutes - 10 Syncro Down Ups

Tuesday

Strength

5 Rounds
20s Bent Over Row Hold
15 Bent Over Rows
10 Bicep Curls

Workout

5 Rounds
8 Thrusters (can be 4 each arm)
16 Mountain Climbers (each side)
8 (Goblet) Reverse Lunges
16 BW Russian Twists (each side)

Rest 60s

Remove 4 mins of rest for score

Wednesday

Endurance

AMRAP 28
6-9-12-15-18-21-24....
Hang Power Cleans (KB/DB half each side)
Press Ups
Air Squats
No Press Up Burpees

Thursday

Partner Workout
AMRAP 32
5 Deadlifts
7 Hang Squat Cleans
9 Push Press
11 Burpees

Complete full rounds
Swap arms every round if using a DB or KB

Friday

Strength
4 Rounds
5 Each Arm Tempo Push Press (3s from top to bottom)
60s High Plank Hold
15 Side Plank Raises

Workout

EMOM 24
1. 20 Jumping Lunges
2. 20 Single Leg V Sits
3. 8 Clusters (Clean + Thruster)
4. 40s Plank

Saturday

Tea./Family Workout
AMRAP 20
Clubs - Press Ups
Spades - Air/ Weighted Squats
Hearts - Strict Sit Ups
Diamonds - Air/ Weighted Lunges
Joker - 10 Down Ups

Score = Total Completed Cards

Sunday

Just Move

3x
2:30 Mins On
1 Min Off

1. 6 Push Press + 10 Hollow Rocks

2. 6 Front Squats + 6 Hand Release Press Ups

3. 12 Deadlifts + 6 Down Ups