Monday
Tuesday
Overhead Squat
6 x 8
Strict Pull Ups
6 x Max Reps
Every 2:30 Minutes
Back Squat
6 x 8
Wall Walks
6 x 3
Every 3 Minutes
Workout of The Day
21-15-9
GHD Sit Ups
Box Jumps
500 Meter Row after each round
then Mobility
Wednesday
Workout of The Day
3 Rounds
400 meter Run
21 Kettlebell Swings (1.5/1 pood)
15 Knees-to-Elbow
9 Ring Dips or Paralette Push Ups
then
2000 Meter Row
1 Mile Run
2000 Meter Row
then Mobility
Thursday
Workout of The Day
1 Round of Whitten
2 Rounds of White
1 Round of Whitten
1 Round
22 Kettlebell Swings (2/1.5 pood)
22 Box Jumps (24/20 in)
400 meter Run
22 Burpees
22 Wall Ball Shots (10/9 ft, 20/14 lb)
2 Rounds
3 Rope Climbs (15 ft)
10 Toes-to-Bars
21 Overhead Walking Lunges (45/35 lb plate)
400 meter Run
1 Round
22 Kettlebell Swings (2/1.5 pood)
22 Box Jumps (24/20 in)
400 meter Run
22 Burpees
22 Wall Ball Shots (10/9 ft, 20/14 lb)
Friday
Machine Row
4 x 10
Bench Dips
4 x 15
Every 2 Minutes
V Grip Pull Ups
3 x 10
Dips
3 x Max Reps
Every 2:30 Minutes
Pendlay Row
4 x 10
French Press
4 x 10-15
Every 2:30 Minutes
Workout of The Day
10-9-8-7-6-5-4-3-2-1
Toes to Bar
Lateral Burpees
GHD Sit Ups
