Tuesday
Test Max Reps Bodyweight Chin Ups Full Range of Motion with Chin over the bar and elbows fully extended at the bottom postion with .
8-6-4-2 Warm Up Every Minute on The Minute then 2-3 Minute Rest Until Max Reps Dips test
Strength
Weighted Pull Ups
7 x 5
Kneeling Ball Slams
7 x 10 Each Side
Workout of The Day
“Nicole”
20 Minute AMRAP
400 Meter Run
Max Reps Pull Ups (When you can’t get the chin over the bar or you let go then go on to your next round)
*Note your number of Pull Ups each round and total reps for the whole workout
Wednesday
Strength
Power Snatch
10 x 1
Every Minute on The Minute
Back Squat
6 x 6
Every 2:30 Minutes
Workout of The Day
“Kelly”
5 Rounds is Rx you may opt for 3 Rounds
400 Meter Run
30 Box Jumps 24/20 I strongly recommend stepping down after jumps
30 Wall Balls 20/14
Thursday
Strength
Incline Dumbbell Bench Press
6 x 8
GHD Sit Ups
6 x 15-25
Every 3 Minutes
Warm Up your Deadlifts During the next supersets
Flat Bench Press
6 x 8
Sidebends
6 x 16 Each Side
Every 3 Minutes
Workout of The Day
10 Rounds
3 Strict Handstand Push Ups
6 Deadlifts 275/205
9 Toes to Bar
Friday
Teams of Two or Three at Comparable Strength
Single Arm Row
5 x 8
Traditional Sit Ups
5 x 20
Every 2:30 Minutes
Lat Pull Down
5 x 8
Russian Twists
5 x 20
Every 2:30 Minutes
High Row
5 x 8
Captains Chair Legs Bent or Straight
5 x 15
Every 2:30 Minutes
Workout of The Day
2000 Meter Row
1 Mile Run
