Monday, 6/15/20:
A. 4 Sets – For Quality
10 Curtsy Lunges (5/side)
:30s Goblet Wall Sit
rest 1m b/t sets
B. 30 sec Intervals:
Goblet Squats
Squat Thrusts (explosive w/ jump)
Russian KB Swings
Rest
x 4 sets
+
Core:
3 sets:
50 Russian Twists (weighted)
15 Side Plank Hip Lifts/side
Rest 1:00

Tuesday, 6/16/20:
5 Rounds:
Hang Clean & Press x 10 (5/side, strict, if possible)
Pushups x 20 Reps
Hop Over DB (or toe taps?) x 30 Reps
Plank Taps x 30 Reps
+
Core:
Tabata (alternating):
Crossbody V-Ups
Leg Lift Holds (6″ off ground)
*6 intervals of each*

Wednesday, 6/17/20:
:45s on / :15s off x 20 minutes
Reverse Burpees
Mountain Climbers
SA DB Thrusters (Alternate every 5)
Iso Towel Deadlift
+
Core:
3 sets:
50 Bicycle Crunches
Rest :30s

Thursday, 6/18/20:
A. Core:
50 V-ups
1:30 Hollow Hold
50 V-ups
B. EMOM 12
Min 1: 40 sec Arnold Presses (20 sec/side)
Min 2: 40 sec Goblet Reverse Lunges

Friday, 6/19/20:
A1. Chainsaw Row x 8-10 reps/side
rest :30s
A2. Single Arm Glute Bridge Floor Press x 8-10/side
rest :30s x 3 sets
B. 4 Sets – For Quality
12 Alt KB/DB Snatch
:30s Quad Plank Hold
15 Bench Dips
12 Bird-Dogs

Saturday, 6/20/20:
4 Rounds:
100 DU’s or Jump Rope
20 squat cleans
25 Burpees

Sunday, 6/21/20:
AMRAP 4:
20 Push Presses (10/side)
40 Mountain Climbers
10 Side Plank Hip Lifts/side
Rest 1 min x 4 sets
+
Core:
Coach’s Choice

**Please note: workouts subject to change without notice.**