Tuesday
Strength
Front Squats
6 x 5
Strict Toes to Bar
6 x 10
Every 2:30 Minutes
Workout of The Day
“Mr Joshua”
5 Rounds for Time (please consider a 3 round intermediate version)
400 Meter Run
30 GHD Sit Ups
15 Deadlifts 250/175#
Wednesday
Short Warm Up Before
Workout of The Day
$$ 1000 Meter Row $$
Then
3 Rounds
10 Handstand Push Ups (Kipping Tony)
15 Box Jump Overs
10 Burpee Pull Ups
Then
$$ 1000 Meter Row $$
Hard Roller for 10 Minutes
1 Mile Colusa Run and Half Mile (2 laps)
Hard Roller for 10 Minutes
Thursday
Strength
Flat Bench Press
7 x 7
Side Bends
7 x 15
Every 3 Minutes
Dips
3 x Max Reps
Barbell Rollout
3 x 10
Every 3 Minutes
Workout of The Day
4 Rounds
10 Knees to Elbows
15 Pull Ups
20 Wall Balls
200 Meter Run
Friday
Strength
Back Squat
6 x 3
Weighted Pull Ups
6 x 8
Every 3:00 Minutes
Deadlifts
4 x 6
GHD Sit Ups
4 x 20
Every 3 Minutes
Workout of The Day
3 Rounds
15 Burpees to 6″ Target
60 Unbroken Double Unders
30 Sit Ups
400 Meter Run
