Monday
Bench Press
7 x 6
GHD Sit Ups
7 x 12
Pull Overs
7 x 1
Every 2:30 Minutes
Incline DB Press
4 x 10
Chin Ups
4 x 10
Hollow Rocks
4 x 25
Every 2:30 Minutes
Workout of The Day
Every Minute on The Minute x25
Minute 1: 12/9 Calorie Bike
Minute 2: 15 Kettlebell Swings 1.5/1.0
Minute 3: 15/12 Calorie Row
Minute 4: 30 Reverse Lunges
Minute 5: Rest
*Score is total stations completed as written within the minute. A perfect score is 20.*
Tuesday
Back Squat
7 x 6
Alt. Hammer Curl
7 x 20
Toes to Bar
7 x 10
Every 2:30 Minutes
Front Squat
3 x 10
Hollow Rocks
3 x 30
Barbell Curl
3 x 10
Every 3 Minutes
Walking BB Lunge
3 x 20
Triceps Extension
3 x 15
Every 2:30 Minutes
Workout of The Day
Wednesday
Workout of The Day
400 Meter Run
100 Jump Rope
400 Meter Run
90 Squats
400 Meter Run
80 Leg Lifts
400 Meter Run
70 Kettlebell Swings
400 Meter Run
60 Butterfly Sit Ups
400 Meter Run
50 Russian Twists
400 Meter Run
40 Hand Release Push Ups
400 Meter Run
30 Burpees
400 Meter Run
20 Toes to Bar
400 Meter Run
10 Ring Rows
400 Meter Run
Thursday
Machine Row
3 x 10
Russian Twist
3 x 40
Every 2 Minutes
Pull Ups
3 x 10
Rainbows
3 x 10
Every 2:30 Minutes
Pendlay Row
4 x 10
Barbell Rollouts
4 x 10
Every 2:30 Minutes
Single Arm Row
4 x 10/10
Sidebends
4 x 10/10
Every 2:30 Minutes
Workout of The Day
3 Rounds
20 Wall Balls
15 Butterfly Sit Ups
10 Burpee Pull Ups
400 Meter Run
Friday
KB Press
5 x 10/10
GHD Sit Ups
5 x 12
Every 2:30 Minutes
Single Arm Swing
5 x 12/12
V Ups
5 x 12
EVery 2:30 Minutes
Workout of The Day
40-30-20-10
Calories Air Bike
Calories Rower
Ski Erg
400 Meter Run After Every Round
