Monday
Warm Up
5 Rounds
8 Push Ups
10 GHD Sit Ups
8 Calories Air Bike
Mobility 5 Minutes
Overhead Squats
6 x 5
Strict Toes to Bar
6 x 10-12
Every 2:30 Minutes
Workout of The Day
20 Minute AMRAP
5 Round Buy-In:
200 Meter Run
10 Overhead Squats (95/65)
In Time Remaining:
Max Rounds “Cindy”
1 Round of Cindy: 5 Pull-ups, 10 Push-ups, 15 Air Squats
Then Mobility
Tuesday
Hang Cleans + Front Squat
7 x 3 + 3
Cartwheels + Pull Over
7 x 3 + 3
every 3 minutes
15-12-9-6-3
Hang Power Cleans (135,95)
Shoulder to Overhead
GHD Sit Ups
Wednesday
Machine Row
5 x 10
Tricep Extensions
5 x 10
Every 2 Minutes
Pendlay Row
5 x 10
French Press
5 x 10
Every 2 Minutes
Single Arm Row
5 x 10/10
GHD Sit Ups
5 x 15
Every 3 Minutes
Workout of The Day
3 Rounds
1 Minute Max Calories on the Rower
:30s Max Push-ups
:30s Rest
1 Minute Max Calories on the Rower
:30s Max Strict Pull-ups
:30s Rest
Thursday
80/65 Calorie Row or Ski
70 Sit-ups
60 Kettlebell Swings (1.5,1)
50 Box Jumps
40/30 Calorie Bike
30 Toes to Bar
20 Burpees
Friday
Back Squat
7 x 3
EZ Curl
7 x 10
Every 2-3 Minutes
Deadlift
3 x 3
Push Up
3 x 20-25
Every 3 Minutes
Alternating Reverse Lunges
3 x 20
Hammer Curl
3 x 15
Every 2:30 Minute
20 Minute AMRAP
5 Front Squats 155/105
8 Bar Facing Burpees
200m Medicine Ball Run
Monday
10 Minute AMRAP
7 Power Snatches 75/55
7 Thrusters
49 Double Unders
