4 Rounds
10 T Bar Row
8 Burpees
10 GHD Sit Ups

4 Rounds
10 V Grip Pull Ups
8 Box JUmps
10 French Press

4 Rounds
10 Pendlay Row
8 Wall Balls
10 Triceps Extensions

Workout of The Day
3 Rounds
400 Meter Run
21 Kettlebell Swings
12 Pull Ups

7 x 2 Hang Power Cleans + 2 Hang Cleans
+ 4 Front Squats
7 x 8 GHD Sit Ups
Every 2:30 Minutes

Walking Lunges
3 x 20
Russian Twists
3 x 20
Triceps Extensions
3 x 15
Every 2:30 Minutes

Leg Press
3 x 20
Butterfly Sit Ups
3 x 15
French Press
3 x 10
Every 2:30 Minutes

Monday

Incline Bench Press db
4 x 10
Machine Row
4 x 10
GHD Sit Ups
4 x 10
Every 2:30 Minutes

Flat Bench db
4 x 10
Machine Row
4 x 10
Slam Ball Complex
4 x 5/5/5
Every 2:30 Minutes

Machine Press
4 x 10
Single Arm Row
4 x 10/10
Russian Twist
4 x 30
Every 3 Minutes

Workout of The Day
3 Rounds
300 Meter Row
400 Meter Run
500 Meter Ski Erg

Tuesday

Front Squat
4 x 8
Hollow Rocks
4 x 30
Side Plank Pulses
4 x 10/10
Every 3:00

Back Squat
4 x 8
Side Bends
4 x 10/10
Hammer Curls
4 x 10
Every 3 Minutes

Romanian Deadlift
4 x 10
Leg Curl
4 x 10
Butterfly Sit Ups
4 x 10
Every 2:30 Minutes

Workout of The Day
3 Rounds
300 Meter Ski Erg
30 Walking Lunges 15/10#
15 Push Ups

Monday

Incline Bench Press db
5 x 10
Machine Row
5 x 10
GHD Sit Ups
5 x 12
Every 2:30 Minutes

Shoulder Press Machine
5 x 10
Pendlay Row
5 x 10
Captains Chair
5 x 10
Every 3 Minutes

Workout of The Day
1-2-3-4-5-6-7-8-9-10
Pull Ups
Burpees
Box Jumps

then
1200 Meter Jog Cool Down

Tuesday

3 Rounds
600 Meter Run
50 Slideboards
40 Calorie Row
30 Calorie Air Bike
20 Calorie Ski Erg

then Mobility

Wedesday

Front Squat
4 x 8
Handstand Hold
4 x :40
GHD Sit Ups
4 x 10
Every 3 Minutes

Back Squat
4 x 8
Strict PUll Ups
4 x 5
Every 2:30 Minutes

Romanian Deadlifts
4 x 8
Ladder Drills (zig zag, bunny hops, single leg)
4 x 4
Every 2:30 Minutes

Workout of The Day
1000 Meter Row
50 Air Squats
500 Meter Row
25 Air Squats

Thursday

1000 Meter Row
800 Meter Run
1/2 Mile Air Bike
800 Meter Run
1000 Meter Row

Friday

5 Rounds NFT
5 Chin Ups
10 Paralette Push Ups
15 Air Squats to Med Ball

5 Rounds
10 Hammer Curls
10 French Press
Captains Chair
Every 2:30 Minutes

5 Rounds
10/10 Concentration Curl
10 Triceps Extensions
10 GHD Sit Ups
Every 2:30 Minutes

25 Minutes Stairmaster
Fatburner Level 10

Monday

Front Squats
7 x 7
Dynamic Plank
7 x 7/7
Handstand Hold
7 x :30 Seconds
Every 3 Minutes

Walking Lunges
3 x 20
GHD SIt Ups
3 x 12-15
Burpees
3 x 10
Every 3 Minutes

Leg Press
3 x 20
Tradtional Sit Ups
3 x 30
Pull Overs
3 x 30
Every 3 Minutes

Workout of The Day
3 Rounds
30 Kettlebell Swings
20 Wall Balls
10 Burpee Pull Ups

Tuesday

Workout of The Day
400 Meter Run
5 Wall Walks
400 Meter Run
5 Pull Ups
400 Meter Run
10 Box Jumps
400 Meter Run
10 Box Jump Overs
500 Meter Row
50 Double Unders
500 Meter Row
100 Jumping Jacks
500 Meter Row
150 Jump Rope Singles

Then 20 Minutes Stairmaster Level 10

Wednesday

Incline Dumbell
5 x 10
GHD Sit Ups
5 x 10
Pull Overs
5 x 2
Every 3 Minutes

Flat Bench Barbell
5 x 10
Candlestick Roll
5 x 2
Bicycles for Abs
5 x 30 4 Count
Every 3 Minutes

Workout of The Day
1-2-3-4-5-6-7-8-9-10
Dips
PUll Ups
Box Jump Overs

Thursday

Cardio

Friday

3 Rounds
400 Meter Run
12 Ring Rows
21 Kettlebell Swings

3 Rounds
12 Push Ups
21 Squat Jumps
500 Meter Row

then

25 Stairmaster

Monday

Flat Bench Press
5 x 10
Machine Row
5 x 10
GHD SIt Ups
5 x 10
Every 3 Minutes

Dips
4 x 10
Single Arm Row
4 x 10/10
Capt. Chair
4 x 10
Every 3 Minutes

Machine Press
5 x 10
V Grip Pull Ups
5 x 10
Ball Slam Complex
5 x 5/5/5
Every 3 Minutes

Workout of The Day

4 Rounds
5 Jumping Pull Ups
10 Burpees
15 Kettlebell Swings
300 Meter Ski Erg

Tuesday

40 Minutes Stairmaster Fatburner Level 12
20 Minutes Mobility

Wednesday

Deadlift
7 x 7
Triceps Push Ups
7 x 8
Toes to Rings
7 x 9
Every 3 Minutes

Workout of The Day
40-30-20-10
Calorie Air Bike
Calorie Rower
Calorie Ski Erg
Traditional Sit Ups

then 15 Minutes Stairmaster Level 10

Thursday

3 Rounds
600 Meter Run
20 Kettlebell Swings
30 Jumprope Crossovers
40 Russian Twists

3 Rounds
200 Meter 20# Medicine Ball Run
20 Burpees
40 Double Unders
20 Wall Balls

15 Minutes Stairmaster Level 10 Fatburner

Friday

Machine Row
4 x 8
Side Bends
4 x 10/10
Handstand Hold
4 x :30 Seconds

Single Arm Row
4 x 8
Knees to Elbows
4 x 8
Toes to Bar
4 x 8
Every 2:30 Minutes

Machine Row
4 x 10
Slam Ball Complex
4 x 7/7/7
Traditional Sit Ups
4 x 25
Every 3 Minutes

Workout of The Day

400 Meter $$$
1-2-3-4-5-6-7-8-9-10
Pendlay Row
Bar Facing Burpees
400 Meter $$$

Monday

50 Cardio

Tuesday

Incline DB Press
5 x 10
Machine Row
5 x 10
GHD Sit Ups
5 x 10
Every 3:00

Flat Bench Press
5 x 8
Strict Pull Ups
5 x 8
Weighted Toes to Bar
5 x 8
Every 3 Minutes

Workout of The Day
4 Rounds
10 Dips
12 Ring Rows
10 Box Jumps
12 Air Squats to Medicine Ball
200 Meter Run

Wednesday

Front Squat
5 x 8
Side Bends
5 x 10/10
Triceps Extensions
5 x 10
Every 3 Minutes

Walking Lunges
4 x 20
Russian Twists
4 x 30
French Press
4 x 10
Every 3 Minutes

Workout of The Day

3 Rounds
10 Medicine Ball Cleans
10 Burpees
10 Box JUmps
400 Meter Run

Thursday

3 Rounds
15 Wall Balls
30 Traditional Sit Ups
400 Meter Run

3 Rounds
50 Russian Twists
25 Kettlebell Swings
1/2 Mile Air Bike

Then 20 Minutes Stairmaster

Friday

1000 Meter Row
800 Meter Run
1/2 Mile Air Bike
800 Meter Run
1000 Meter Row

Then

30 Minutes Stairmaster

Saturday

800 Meter Run
500 Meter Ski Erg
1000 Meter Row
500 Meter Ski Erg
800 Meter Run

3 Rounds
10 Ring Rows
15 Wall Balls
10 GHD Sit Ups
400 Meter Run

3 Rounds
500 Meter Row
400 Meter Run
1/2 Mile Air Mike

3 Rounds
500 Meter Ski Erg
40 Russian Twists
30 Traditional Sit Ups
20 Bird Dogs

50-40-30-20-10
Calories Air Bike
Calories Rower
Calorie Ski Erg
200 Meter Run After Every Round

50-40-30-20-10
Jump Rope Singles
Russian Twist
Butterfly Sit Ups
400 Meter Run After Every Round

Monday

Back Squat
8 x 8
Strict Pull Ups
8 x 5
Paralette Push Ups
8 x 8
Every 3 Minutes

Reverse Lunges from Bumper
4 x 10/10
GHD Sit Ups
4 x 15
Triceps Extensions
4 x 15
Every 3 Minutes

Workout of The Day
40-30-20-10
Walking lunges 10-25#
Russian Twists
Traditional Sit Ups
200 Meter Run after every round

Tuesday

Single Arm Row
5 x 10/10
Air SQuats
5 x 12
Buttefly Sit Ups
5 x 12
Every 2:30

Machine Row
5 x 10
Ball Slam Complex
5 x 5/5/5
Walking Stretch
5 x 1
Every 3 Minutes

Alt. Machine Row
5 x 10
Foam Roller
5 x 1
Every 3 Minutes

Workout of The Day
800 Meter Run
500 Meter Ski Erg
800 Meter Run

Wednesday

3 Rounds
1/2 Mile Air Bike
500 Meter Row
400 Meter Run

then
25 Minutes Stairmaster Level 12o

Thursday

Flat Bench Press
5 x 10
Hammer Curl
5 x 10
SIDE Bends
5 x 10/10
Every 3 Minutes

Dips
3 x 10
ez Curl
3 x 10
Knees to Elbows
3 x 10
Every 3 Minutes

Machine Press
4 x 10
GHD SIt Ups
4 x 10
Concentration Curl
4 x 10/10
Every 3 Minutes

Workout of the Day
9 Minute AMRAP
10 Knees to Elbows
10 Med Ball Cleans
10 Burpees

Fat Burning Friday
2 Rounds
30 Kettlebell Swings
30 Wall Balls
100 Jump Rope Singles
400 Meter Run
50 Jumping Jacks
500 Meter Row
50 Russian Twists
500 Meter Ski Erg
1/2 Mile Air Bike

then
20 Minutes Stairmaster Fatburner Level 12

Monday

150 Jump Rope Singles
500 Meter Row
25 Wall Balls
12 Ring Rows
12 Burpees
400 Meter Run
25 Kettlebell Swings
12 Ring Rows
12 Burpees
500 Meter Ski Erg
25 Sit Ups
12 Ring Rows
12 Burpees
150 Jump Rope Singles

then
15 Minutes Stairs
and Coffee

Tuesday

Machine Press
4 x 10
Leg Press
4 x 10
GHD Sit Ups
4 x 10
Every 3 Minutes

Flat Bench Press DB
4 X 10
Walking Lunges
4 x 20
Knees to Elbows
4 x 10
Every 3 Minutes

Machine Press
3 x 15
Hip Abduction
3 x 15
Toes to Rings
3 x 15
Every 3 Minutes

Workout of The Day
400 Meter Run After Every Round
30-20-10
Squats
Sit Ups
Side Plank Pulses per Side

Wednesday

400 Meter Run
30 Kettlebell Swings
400 Meter Run
30 Box Jumps
400 Meter Run
30 Wall Balls
500 Meter Row
25 GHD Sit Ups
500 Meter Row
25 Russian Twists
500 Meter Row
25 Sit Ups
500 Meter Ski Erg
20 Push Ups
500 Meter Ski Erg
20 Squat Jumps
500 Meter Ski Erg
20 Walking Lunges

Thursday

10 Minutes Stairmaster
10 Minutes Foam Roller Mobility

Workout of The Day
1000 Meter Row
800 Meter Run
500 Meter Row
400 Meter Run
500 Meter Ski Erg
200 Meter Run
250 Meter Ski Erg

10 Minutes Mobility
Then Coffee

Friday

Triceps PUsh Ups
4 x 10
Ring Rows
4 x 12
GHD Sit Ups
4 x 15
Every 3 Minutes

French Press
4 x 10
Machine Row
4 x 10
Traditional Sit Ups
4 x 20
Every 3 Minutes

Triceps Extensions
4 x 10
Single Arm Row
4 x 10/10
Side Bends
4 x 12/12
Every 3 Minutes

Stairmaster
20 Minutes Fatburner Level 12

Monday

Murphish

1200 Meter Run

10 Rounds
5 Ring Rows
7 Push Ups
9 Squats

1200 Meter Run

Tuesday

3 Rounds
1/2 Mile Air Bike
400 Meter Run
500 Meter Run
600 Meter Ski Erg

then

15 Minutes Stairmaster Fat Burner Level 12

Wednesday

Legs

Thursday
.3 Mile Air Bike
500 Meter Row
400 Meter Run
500 Meter Ski Erg
400 Meter Run
500 Meter Row
.3 Mile Air Bike

Mobility
Coffee

Friday

Machine Press
4 x 10
Machine Row
4 x 10
Traditional Sit Ups
4 x 15
Every 2:30 Minutes

Flat Bench Press
4 x 10
Single Arm Row
4 x 10/10
Russian Twist
4 x 20
Every 3 Minutes

Dips
4 x 10
Machine Row
4 x 10
Squats
4 x 30
Every 3 Minutes

Stairmaster
25 Minutes fat burner Level 10