Monday
Overhead Squats
5 x 8
GHD Sit Ups
5 x 10
Every 2:30 Minutes
Front Squats
3 x 10
Hollow Rocks
3 x 50
Every 3 Minutes
Workout of The Day
15-12-9:
Power Snatch 95/65
Box Jump Overs 24/20
Directly Into…
15-12-9:
Overhead Squats 95/65
Lateral Barbell Burpees
Tuesday
Machine Row
5 x 10
Ab Bicycles
5 x 20 4 Count
Every 2:30 Minutes
Barbell Row
5 x 10
Ab Dolly
5 x 1
Every 2:30 Minutes
Workout of The Day
3 Rounds
10 Pull Ups
15 Wall Balls
20 Kettlebell Swings
400 Meter Run
then
2 Rounds
500 Meter Row
1 Mile Air Bike
Wednesday
Flat Bench DB
5 X 10
Barbell Curl
5 x 10
V Ups
5 x 10
Every 3 Minutes
Flat Bench
5 x 10
Alt. Hammer Curl
5 x 20
Toes to Rings
5 x 10
Every 3 Minutes
Workout of The Day
15 Minute AMRAP
10 Dips
10 Lateral Burpees
10 Toes to Bar
200 Meter Run
Thursday
1000m row
40 wall balls
30 Traditional Sit Ups
1 Mile Colusa Run
30 Burpees to 6″ Target
1 Mile Air Bike
30 Traditional Sit Ups
40 Walking Lunges
1000m row
Friday
.5 Mile Air Bike
500 Meter Ski Erg
800m run
15 GHD Sit Ups
30 Kettlebell Power Swings 1.5/1.0
45 Box Jumps
30 Russian Kettlebell Swings 1.5/1.0
15 GHD Sit Ups
800m run
500 Meter Ski Erg
.5 Mile Air Bike
then Mobility
