Program Notes:

This weeks program includes a bodyweight/dumbbell option AND an alternative workout option if you are lucky enough to have a barbell. We haven’t prescribed weights at all as access to load varies so much from person to person, so listen in on the livestream for the desired stimulus for the workout from the coach.

Monday

AMRAP 26
1 minute work / 1 minute rest
For Time:
30 DB Squat Snatch
100 DU
30 OH Lunge
20 DB Squat Snatch
75 DU
20 OH Lunge
10 DB Squat Snatch
50 DU
10 OH Lunge

Tuesday

EMOM 36
1 – 45 Seconds ME DB Strict Press R-Arm
2 – 45 Seconds ME DB Strict Press L-Arm
3 – 45 Seconds Sit Ups
4 – 45 Seconds ME DB Row R-Arm
5 – 45 Seconds ME DB Row L-Arm
6 – 45 Seconds Hollow Hold
7 – 45 Seconds ME DB Hammer Curl R-Arm
8 – 45 Seconds ME DB Hammer Curl R-Arm
9 – 45 Seconds V-Ups

Barbell
EMOM 36
1 – 45 Seconds ME Strict Press
2 – 45 Seconds Sit Ups
3 – 45 Seconds Bent Over Row
4 – 45 Seconds Hollow Hold
5 – 45 Seconds Hang Power Clean
6 – 45 Seconds V-Ups

Wednesday
Gymnastics

5 x 1 minute work / 2 minute rest 
30sec ME Strict HSPU or Pike Press
30sec ME Kipping HSPU or DB Push Press

4 x 3 minute work / 1 minute rest
10 DB Squat Clean Right
10 Tricep Dips
10 DB Squat Clean Left
10 Russian Press Ups

Barbell
4 x 3minute work / 1 minute rest
10 Squat Clean
10 Tricep Dips
10 Squat Clean
10 Russian Press Ups

Thursday

E2MOM x 5
15 Squats (add load if possible)
5 with a 3010 tempo
5 with a 3210 tempo
5 with a pulse

For Time:
100 Thrusters
100 Burpee Over Object
100 Jumping Switch Lunge
100 Mountain Climbers

Barbell
100 Thrusters
100 Burpee Over Bar
100 Jumping Switch Lunge (BW)
100 Mountain Climbers

Friday

3 Rounds:
5 Single Leg RDL’s on each leg
10 Glute Bridges
10 Cossac Squats (5 each leg)
1 min rest

Tabata x 5
1 – Bulgarian Split Squat (right)
2 – Double Unders
3 – Russian Swing
4 – Tuck Jumps
5 – Bulgarian Split Squat (Left)
6 – Rest 20 seconds
(2 minutes per round)

Saturday

IGYG Card Game with Chris & James

Sunday

Dumbbell
‘Kalsu’
For Time:
100 Single Arm DB Thrusters
Starting with and EMOM 5 Burpees

Barbell
‘Kalsu’
For Time:
100 Thrusters
Starting with and EMOM 5 Burpees