Monday
Deadlift
5 x 7
GHD Sit Ups
5 x 12
Every 2:30 Minutes
Workout of The Day
5 Rounds
5 Power Cleans 135/95
10 Lateral Burpees
Rest 3 Minutes
5 Rounds
10 Push Ups
10 Deadlifts 135/95
Then Mobility
Tuesday
Workout of The Day
1 Round of Kelly
2 Rounds of Helen
1 Round of Kelly
2 Rounds of Helen
Kelly: 400 Meter Run, 30 Box Jumps (24/20), 30 Wallballs (20/14)
Helen: 400 Meter Run, 21 Kettlebell Swings (53/35), 12 Pull-ups
then Mobility
Wednesday
3 Rounds:
50 Double Unders
40 Air Squats
30 Dumbell Snatches 60/35
Rest 3 Minutes then
4 Rounds for Time
20 Kettlebell Power Swings 1.5/1.0
15 Butterfly Sit Ups
20 Fr Rack KB Walking Lunges .75/20#
15 Traditional Sit Ups
20 KB Snatch each side 10/10
Rest 2 Minutes
1000 Meter Row
then Mobility
