Monday
Dirty Thirty
then
1 Mile Run
Tuesday
Flat Bench Dumbbell
5 x 10
Machine Row
5 x 10
Every 2 Minutes
Flat Bench Barbell
5 x 8
Single Arm Row
5 x 10/10
Every 2:30 Minutes
Weighted Dips
5 x 8
Pendlay Row
5 x 10
GHD Sit Ups
5 x 15-20
Every 3 Minutes
French Press
3 x 15
Strict Pull Ups
3 x Max Reps
Every 3 Minutes
Workout of The Day
4 Rounds
10 Ring Rows
10 Push Ups
10 Toes to Bar
200 Meter Run
Wednesday
Workout of The Day
Teams of 3
For Time: (30 Minute Time Cap)
90/60 Calorie Bike, 75 Kettlebell Swings, 75 Double Unders
90/60 Calorie Bike, 60 Kettlebell Swings, 60 Double Unders
90/60 Calorie Bike, 45 Kettlebell Swings, 45 Double Unders
90/60 Calorie Bike, 30 Kettlebell Swings, 30 Double Unders
90/60 Calorie Bike, 15 Kettlebell Swings, 15 Double Unders
then
15 Minutes Stairmaster or
2 Rounds 500 Meter Row, 600 Meter Run
Thursday
Back Squat
6 x 5
Rope Climb
6 x 3
Every 2:30 Minutes
Front Squat
3 x 8
Hollow Rocks
3 x 40
Every 3 Minutes
Workout of The Day
5 Rounds of “Cindy”
30 Front Squats 135/95
1,000 Meter Row
Friday
Workout of The Day
40 Sit Ups
10 Burpees
30 30′ Bear Craw;
10 Burpees
20 Kbs
10 Burpees
30′ Bear Crawl
10 Burpees
20 kbs
10 Burpees
30′ Bear Crawl
10 Burpees
40 Sit Ups
2 Minute Rest
2000 Meter Row or 15 Minutes Stairmaster
then Mobility
