Monday
Cardio
Tuesday
Overhead Squat
7 x 7
GHD Sit Ups
7 x 15-20
Every 3:00 Minutes
Workout of The Day
18 Minute AMRAP
30 Thrusters 95/65 or 30 Wall Balls 20/14
30 Box Jumps 24/20
30/21 Calorie Row
30 Toes to Bar
then
1200 Meter Jog Cool Down
and Mobility
Wednesday
Machine Row
5 x 10
Hollow Rocks
5 x 25-30
Every 2 Minutes
Weighted Pull Ups
4 x 8
Windmill
4 x 8/8
Every 3 Minutes
T Bar Row (V Grip Handle)
5 x 10
Traditional Sit Ups
5 x 25
Every 2:30 Minutes
Workout of The Day
Handstand Push Ups or Burpees
10-9-8-7-6-5-4-3-2-1
10 Ring Rows
25 Double Unders Unbroken after every Round of HSPU
Thursday
Max Rep Dips
rest 2 Minutes
Incline Bench Press db
6 x 10
Side Bends
6 x 12/12
Every 2 Minutes
Flat Bench Press
6 x 10
Barbell Roll Out
6 x 10
Every 2:30 Minutes
Max Rep Dips
Workout of The Day
18 Minute AMRAP
21/15 Calorie Row
18 Hand Release Push Ups
15 Traditional Sit-ups
12 Box Jump Overs
Friday
Front Squats
5 x 5
Rope Climbs
5 x 3
Every 2:30 Minutes
Back Squats
3 x 8
Max Reps Strict Pull Ups
3 x Max Reps
Every 3 Minutes
Split Stance Squats w/ Bench
3 x 15/15
Push Ups
3 x 20-25
Every 2 Minutes
Workout of The Day
21-15-9
Deadlifts 275/205
Box Jumps 30/24
