Single Arm Row
6 x 10
GHD Sit Ups
6 x 15-25
Every 3 Minutes

Pendlay Row
6 x 10
Barbell Roll Out
6 x 10
Every 3 Minutes

Workout of The Day
3 Rounds
30 Wall Balls
15 Handstand Push Ups or Pull Ups
30 Calorie Row

Squat Clean
9 x 3
Burpee Toes to Bar
9 x 3-6
Every 2:30 Minutes

Workout of The Day

1000 Meter Row
100 Double Unders
80 Squats
60 Sit Ups
40 Push Ups
60 Sit Ups
80 Squats
100 Double Unders
1000 Meter Row

Strength
6 Rounds
Minute 1: 8 Close Grip Bench Press
Minute 2: 10 V Grip Pull Ups
Minute 3: 20 Hollow Rocks

Weighted Dips
5 x 10
Barbell Row
5 x 10
Every 2:30 Minutes

Workout of The Day
5 Rounds
10 Pull Ups
20 Burpees
10 Box Jump Overs

Back Squat
9 x 7
Every 2:30

Clean and Jerk
6 x 2
1:30

3 Rounds
30 Lunges
20 Kettlebell Swings
30 Double Unders
20 Traditional Sit Ups

Strength
Overhead Squat
4 x 5
GHD Sit Ups
4 x 30
Every 2:30 Minutes

Overhead Squat
4 x 5
Side Bends
4 x 15/15
Every 2:30 Minutes

Workout of The Day

800 Meter Row

then
10 Rounds
5 Pull Ups
10 Push Ups
15 Squats

then
800 Meter Row

Tuesday

Power
Clean and Jerk
9 x 2
Every 1:30 Minutes

Front Squats
6 x 5
Kneeling Ball Slams
6 x 20
Every 2:30 Minutes

Romanian Deadlifts
5 x 10
Traditional Sit Ups
5 x 20
Every 2:00 Minutes

Workout of The Day
4 Rounds
1000 Meter Row
400 Meter Run

Pendlay Row
6 x 8
Barbell Roll Out
6 x 10
Every 2:30 Minutes

Barbell Row
5 x 8
Handstand Walk
5 x 18-24′
Every 2:30 Minutes

Rear Delt Fly
4 x 15-20
Russian Twist
4 x 30
Every 2:30 Minutes

Workout of The Day
3 Rounds
30 Wall Balls 20/14
20 Dumbbell Alternating Snatches 70/45
10 Burpee Pull Ups

Strength
Overhead Squats
6 x 3
Strict Pull Ups
6 x 10
Every 2:30 Minutes

Back Squats
5 x 10
GHD Sit Ups
5 x 20
Every 2:30 Minutes

Workout of The Day
7 Minute AMRAP
7 OHS
7 HSPU
7 T2B

Back Squat
6 x 8
Handstand Walk
6 x 15-18′
Every 3 Minutes

Split Squats
4 x 10
Straddle Ups/Pike Ups
4 x 7/7

20 Minute AMRAP
6 Deadlifts 225/155
7 Burpee Pull Ups
10 Kettlebell Swings 2.0/1.5
Run 200 meters

Strength

T Bar Row
5 x 10
GHD Sit Ups
5 x 15
Every 2 Minutes

Single Arm Row
5 x 10
Kneeling Slam Balls
5 x 10/10
Every 2:30 Minutes

Pendlay Row
5 x 10
Pike Ups
5 x 10
Every 2:30 Minutes

Workout of The Day
5 Rounds
10 Pull Ups
20 Kettlebell Swings
30 Double Unders