Monday
Incline Bench Press
5 x 8
Split Jerk
7 x 1
Flat Bench Press
6 x 6
12.3
Tuesday
Back Squat
6 x 5
Every 2 Minutes
Reverse Lunges
4 x 10/10
Toes to Rings
4 x 15
Every 2:30 Minutes
Split Squats Bench
4 x 10/10
Kneeling Ball Slams
4 x 10/10
Every 2:30 Minutes
5 Rounds
10 Deadlifts 275/175
15 Wall Balls
10 Lateral Burpees
Wednesday
Single Arm Row
5 x 10
Butterfly Sit Ups
5 x 15
Barbell Row
5 x 10
Burpees
5 x 8
Every 2 Minutes
Strict Pull Ups
5 x 10
Ass to Grass Squats
5 x 20
Every 3 Minutes
Workout of The Day
3 to 5 rounds
500 Meter Row
400 Meter Run
Thursday
Run 5k/3.1 Miles for Time
Then Extensive Mobility
Friday
Power/Strength
Power Clean + Front Squat
5 x 1 + 3
Strict Handstand Push Ups
5 x 2
Every 2:00 Minutes
Workout of The Day
Holleyman
30 Rounds for Time or 20 Rounds Scaled
5 Wall Balls 20/14
3 Handstand Push Ups
1 Power Clean 225/155
Monday
Flat Bench Press
7 x 7
Single Arm Row
7 x 8/8
GHD Sit Ups
7 x 15-20
Every 3:30 Minutes
Seated Shoulder Press
6 x 10
Weighted Pull Ups
6 x 10
Traditional Sit Ups
6 x 20
Every 3 Minutes
Workout of The Day
7 Minute Burpee AMRAP
Tuesday
Back Squat
7 x 7
Paralette Push Ups
7 x 8-10
Every 2:30 Minutes
Romanian Deadlift
5 x 10
Barbell Rollout
5 x 12
Every 2:00 Minutes
Walking Lunges Barbell
3 x 20
Ring Rows
3 x 15
Every 2:30 Minutes
3 Rounds
25 Kettlebell Swings 2.0/1.5
25 Sit Ups
400 Meter Run
Rest 1 Minute
50 Calories Airdyne for Time
Friday
Zeus
