Monday
Dirty Birdie
Tuesday
Front Squat
5 x 6
GHD Sit Ups
5 x 12-15
Every 2:30 Minutes
Back Squat
3 x 10
Hollow Rocks
3 x 40
Every 3 Minutes
Workout of The Day
15 Minute AMRAP
30 Double Unders
15 Power Cleans 115/80
30 Double Unders
15 Toes to Bar
Rest 3 Minutes
50 Calories Air Bike
60-70 RPM
Wednesday
Workout of The Day
2 Rounds
5 Rounds of “AB Cindy”
50/35 Calorie Bike or Row
5 Rounds of “AB Cindy”
50/35 Calorie Row or Bike
1 Round of “AB Cindy” = 5 Pull Ups, 10 Push Ups, 15 Traditional Sit Ups
Rest 2 Minutes
10-15 Minutes Stairmaster
Thursday
50-40-30-20-10
Rowing for Calories
Air Bike for Calories
then
15 Minutes Stairmaster
Friday
Flat Bench Dumbell
5 x 10
Barbell Row
5 x 10
V Ups
5 x 10
Every 2:30 Minutes
Flat Bench Barbell
5 x 8
Single Arm Row
5 x 10/10
GHD Sit Ups
5 x 10
EVery 2:30 Minutes
Dips
5 x 10
Pull Ups
5 x 10
Barbell Roll Outs
5 x 10
Every 2:30 Minutes
Workout of The Day
25 Hang Power Cleans 135/95
50 Box Jumps
25 Hang Squat Cleans
