Monday

For Time:
21-15-12-9-6
DB Goblet Squat
Down Up
15-12-9-6
DB Thruster on both arms
DB Goblet Lunge on both legs
12-9-6
DB Cluster on both arms
Strict HSPU

Tuesday

5 Rounds
12 Strict Press
20 HR Press Ups
12 Bent Over Row
20 Bench Dip
12 Bicep Curl
20 Second Hollow Hold

Notes:
If you have one dumbbell/kb, split the reps on the Strict Press, Bent Over Row and Bicep Curl.

Barbell, use that for Strict Press, Bent Over Row and Bicep Curl.

Wednesday

For Time:
3 Rounds
50 Air Squats
25 DB Hang Snatch Right Arm
50 Tuck Jumps
25 DB Hang Snatch Left Arm

Thursday

For Time:
Double Unders
50-45-40-35-30-25-20-15-10-5
After each set – 10 Burpees + 10 Sit Ups

Notes:
Double Unders
Single Skip – Double the reps
Star Jumps – Half the reps

Friday

For Time:
5 Rounds
14 DB Hang Squat Clean (7 Each Arm)
14 HR Press Ups
12 DB Hang Squat Clean (6 Each Arm)
12 Bench Dips
10 DB Hang Squat Clean (5 Each Arm)
10 Strict HSPU or DB Strict Press

Saturday

Social workout open to everyone, members and non members alike! Book on via team up, invite the friends and family.

Sunday

AMRAP 24
2,4,6,8,10,12,14……….
Down Up
Single Arm DB C&J Right Arm
Air Squats
Single Arm DB C&J Left Arm

30 Double Unders after each round!
2,2,2,2 – 30 4,4,4,4 – 30………

Notes:
Double Unders
Single Skip – Double the reps
Star Jumps – Half the reps

Barbell Classes

Wednesday

E3MOM 5×5 Clean 

EMOM 10
5 Hang Cluster

Friday

E3MOM 5×5 Snatch Balance

E3MOM 5×5 Hang Snatch