Monday
Overhead Squat
6 x 6
V Grip Pull Ups
6 x 10-12
Every 2:30 Minutes
Front Squat
4 x 8
GHD Sit Ups
4 x 20-25
Every 3 Minutes
Workout of The Day
21-15-9
Box Jumps
Thrusters 95/65
Bar Facing Burpees
then Mobility
Tuesday
Clean and Jerk
9 x 1
Every Minute on The Minute
Heavy Bench Press
8 x 8
V Ups
8 x 10-12
Every 2 Minutes
Workout of The Day
5 Rounds
2 Rope Climbs
8 Handstand Push Ups
16 GHD Sit Ups
then
2000 Meter Row
Wednesday
Minute 1: 7 Back Squats
Minute 2: 15 French Press
Minute 3: 15 Hammer Curl
Workout of The Day
“White”
5 Rounds for Time
3 Rope Climbs
10 Toes to Bar
21 Overhead Walking Lunges 45/25
400 Meter Run
Thursday
Machine Row
5 x 10
GHD Sit Ups
5 x 20
EVery 2 Minutes
Single Arm Row
5 x 10/10
Captains Chair
5 x 10
EVery 2:30 Minutes
Pendlay Row
5 x 10
Hollow Rocks
5 x 20
Every 2:30 Minutes
Workout of The Day
1000 Meter Row
then
8 Rounds
10 Deadlifts 155/105
8 Lateral Burpees
then
1000 Meter Row
Friday
Workout of The Day
20 Burpees to a 6″ Target
30 Wall Balls
400 Meter Run
20 Toes to Bar
800 Meter Run
60 Alternating Dumbell Snatch
800 Meter Run
20 Toes to Bar
400 Meter Run
30 Wall Balls
20 Burpees to 6″ Target
