Monday
Warm Up
Texas Push Ups
10-8-6-4-2
Chin Ups
10-8-6-4-2
5 Minute Time Cap
Workout of The Day
3 Rounds
400 meter Run
21 Kettlebell Swings 1.5/1/0
15 Knees-to-Elbow
9 Ring Dips
Incline Dumbell Press
5 x 10
Ball Slam with Rotation
5 x 10/10
Every 2:30 Minutes
Push Press
5 x 5
Heavy Side Bends
5 x 10/10
Every 2 Minutes
Seated Dumbell Press
5 x 10
Russian Twist
5 x 20
Every 2:30 Minutes
Tuesday
Slideboard
3 x 50
I go, You go
7 Minute time Cap
Front Squat
5 x 5
Ab Bicycles
5 x 20
Every 2 Minutes
Deadlift
3 x 8
IT Band Mobility
3 x L/R
Every 3 Minutes
Front Rack Box Step Ups
3 x 20
I go, you go
7 Minute Time Cap
Team WOD
50-40-30-20-10
Partner Wall Balls
Burpees to 6″ Target
Wednesday
Machine Row
5 x 10
GHD Sit Ups
5 x 15-25
Every 2 Minutes
Strict Pull Ups
4 x Max Reps (no kipping)
Bench Dips
4 x 15-20
Every 2:30 Minutes
Single Arm Row
3 x 10-15
French Press
3 x 15
Every 3 Minutes
Workout of The Day
5 Rounds
1:00 Calorie Bike
1:00 Kettlebell Swings
1:00 Double Unders
1:00 Rest
Thursday
Handstand to Forward Roll to Reverse Roll
6 x 1+1+1
I go, You go
For Time
50 Walking Lunges
20 Pull-Ups
25 Box Jumps (20 in)
20 Double-Unders
20 Ring Dips
20 Knees-to-Elbows
30 Kettlebell Swings (2/1.5 pood)
30 GHD Sit-Ups
20 Dumbbell Hang Squat Cleans (35/25 lb)
25 Back Extensions
30 Wall Ball Shots (20/14 lb)
3 Rope Climbs (15ft)
Friday
Heavy Flat Bench Press
6 x 10
Strict Toes to Bar
6 x 10
Every 2 Minutes
Weighted Dips
6 x 10
GHD Sit Ups
6 x 10
Every 2:30 Minutes
Workout of The Day
20 Minute AMRAP
Mary or Cindy
Cindy
5 Pull Ups
10 Push Ups
15 Squats
Mary
5 Handstand Push Ups
10 Pistols
15 Pull Ups
