Monday
Power Snatch + Overhead Squats
5 x 3 + 6
GHD SIt Ups
3 x 15-20
Every 2:30 Minutes
Workout of The Day
5 Minute AMRAP
15-12-9
Power Snatches 75/55
Chest to Bar Pull Ups
rest 2 minutes
5 Minute AMRAP
15-12-9
Thrusters 75/55
Toes to Bar
Rest 3 Minutes
2k Row
800 Meter jog
Tuesday
Back Squats
6 x 8
EZ Curl
6 x 10
Every 2:30 Minutes
Split Stance Squats on Bench
4 x 10/10
Hammer Curl
4 x 10
Every 2:30 Minutes
Romanian Deadlifts
3 x 10
Concentration Curls
3 x 10/10
Every 2:30 Minutes
Workout of The Day
3 Rounds
45 Sit Ups
30/21 Calorie Row
15 Hang Power Cleans 115/85
Wednesday
Bench Press
6 x 8
Heavy Side Bends
6 x 10/10
Every 2:30 Minutes
Weighted Dips
5 x 10
Supine Leg Lifts
5 x 15
Every 2:30 Minutes
Lateral Raises
4 x 15
French Press
4 x 15
Ring Rows
4 x 15
Every 2:30 Minutes
Workout of The Day
4 Rounds
25 GHD Sit Ups
50 Double Unders
400 Meter Run
Thursday
V Grip Pull Ups
6 x Max Reps
V Ups
6 x 15
Every 2:30
Single Arm Row
6 x 10/10
Hollow Rocks
6 x 25
Every 2:30
5 Rounds Not for Time
3 Rope Climbs
12 Box Jump Overs
3 Wall Walks Maintain Pike Position (No Sagging Hips)
then
1200 Meter Row
1200 Meter Run
Friday
Front Squats
6 x 8
Shoulder Mobility
Every 2:30 Minutes
Deadlifts
5 x 6
Ball Slams with Rotation
5 x 6/6
EVery 2:30 Minutes
Workout of The Day
3 Rounds
18 Traditional Sit Ups
12 Bar Facing Burpees
18 Wall Balls 20/14
12 Calories Air Bike or 400 Meter Run
