Monday
1-10 reps of:
Dumbbell Squats (50lbs/35lbs)
Dumbbell Deadlifts
Dumbbell Jerks
-use 2 dumbbells-
5 x 1 min Weighted Plank Holds
Tuesday
AMRAP in 12 mins of:
1 Power Snatch (135lbs/95lbs)
1 Hang Power Snatch
1 Overhead Squat
2 Bar Muscleups
Wednesday
100 Calorie Row
50 Pullups
50 Airsquats
100 Calorie Assault Bike
Thursday
EMOM for 30 mins:
7 Thrusters (95lbs/65lbs)
10 Box Jumps [24inch/20inch]
6 Deadlifts (225lbs/155lbs)
Friday
For time:
5 Rounds of:
1 Power Clean & Jerk
12 Toes to Bar
immediately followed by
5 Rounds of:
1 Power Clean & Jerk
12 Burpees
immediately followed by
5 Rounds of:
1 Power Clean & Jerk
35 Double Unders
Saturday
9am Members Only
Sunday
9am Members Only