Monday
Chin Ups
5 x 10
GHD Sit Ups
5 x 12
Every 2 Minutes
Pendlay Row
5 x 10
Supine Leg Lifts
5 x 12
Every 2:30 Minutes
Single Arm Row
5 x 10
Barbell Rollout
5 x 12
Every 2:30 Minutes
Workout of The Day
5 Rounds
15 Wall Balls
20/15 Calories Row
Tuesday
Front or Overhead Squat
7 x 7
Side Bends
7 x 10/10
Every 2:30 Minutes
Romanian Deadlifts
3 x 12
Ball Slams
3 x 6
Every 2:30 Minutes
Workout of The Day
21 Hang Power Cleans 135/95
21 Lateral Barbell Burpees
100 Double Unders
15 Hang Power Cleans 135/95
15 Lateral Barbell Burpees
75 Double Unders
9 Hang Power Cleans 135/95
9 Lateral Barbell Burpees
50 Double Unders
Wednesday
Flat Bench Dumbells
5 x 10
V Grip Pull Ups
5 x 10
Every 2 Minutes
Flat Bench Barbell
5 x 8
Hammer Curl
5 x 10
Every 2:30 Minutes
Dips
5 x Max Reps
Barbell Curl
5 x Max Reps (35-65#)
Every 3 Minutes
10 Minute AMRAP
Row for Calories
On the 1:00 – 2 Dumbbell Power Snatches
On the 2:00 – 4 Dumbbell Power Snatches
On the 3:00 – 6 Dumbbell Power Snatches
On the 4:00 – 8 Dumbbell Power Snatches
On the 5:00 – 10 Dumbbell Power Snatches
On the 6:00 – 8 Dumbbell Power Snatches
On the 7:00 – 6 Dumbbell Power Snatches
On the 8:00 – 4 Dumbbell Power Snatches
On the 9:00 – 2 Dumbbell Power Snatches
Dumbbell 50/35
Thursday
Back Squat
6 x 8
Ball Slam with Rotation
6 x 4/4
Every 3 Minutes
Workout of The Day
10 Rounds
3 Wall Walks
6 Deadlifts 225/155
12 Ring Rows
21 Double Unders
Rest 1 Minute
1200 Meter Jog
