Monday
Power Clean + Front Squat
7 x 2 + 7
GHD Sit Ups
7 x 10
Every 2 Minutes
Alternating Reverse Lunge BB
3 X 20
Toes to Rings
3 x 15
Every 2:30 Minutes
Leg Press
3 x 15
Paralette Push Ups
3 x 15
Every 2:30 Minutes
Workout of The Day
3 Rounds
25 Kettlebell Swings
50 Double Unders
25 Sit Ups
400 Meter Run
Tuesday
7 Rounds
Minute 1: 10 Flat Bench Press DB
Minute 2: 10 Machine Row
Minute 3: 10 V Ups
Dips
3 x Max Reps
Single Arm Row
3 x 10/10
Every 3 Minutes
Workout of The Day
Tabata:
Ring Rows
Bike Calories
Push-ups
Bike Calories
Hollow Rocks
Tabata: 8 Rounds of 20 Seconds On, 10 Seconds Off
Wednesday
3 Rounds
800 Meter Run
500 Meter Row
500 Meter Ski Erg
1/2 Mile Air Bike
then
15 Minutes Stairs
Thursday
Deadlift
6 x 5
Side Plank Pulses
6 x 12/12
Every 2:30 Minutes
Workout of The Day
5 Minute AMRAP
Buy-In: 50/35 Calorie Bike
Max Rounds of “The Chief” 155/105
Rest 2 Minutes
5 Minute AMRAP
Buy-In: 35/25 Calorie Bike
Max Rounds of “The Chief”
Rest 2 Minutes
5 Minute AMRAP
Buy-In: 20/15 Calorie Bike
Max Rounds of “The Chief”
1 Round of “The Chief”
3 Power Cleans
6 Push-ups
9 Air Squats
then
15 Minutes Stairmaster
Friday
Workout of The Day
40 Calorie Air Bike
50/35 Calorie Row
40 Burpees
45 Slam Ball Complex 5/5/5
40 Burpees
50/35 Calorie Row
40 Calorie Air Bike
