Monday
Tuesday
Back Squat
7 x 7
GHD Sit Ups
7 x 15-20
EZ Curl
7 x 10
Every 3 Minutes
Split Stance Squats
5 x 10/10
Hammer Curls
5 x 10
Toes to Rings
5 x 10
Every 2:30 Minutes
Workout of The Day
3 Minute AMRAP
12/9 Calorie Bike
9 Power Cleans 115/80
Rest 3 Minutes
3 Minute AMRAP
12/9 Calorie Bike
7 Power Cleans 135/95
Rest 3 Minutes
3 Minute AMRAP
12/9 Calorie Bike
5 Power Cleans 155/105
Wednesday
Incline DB Press
6 x 10
V Ups
6 x 12
Every 2 Minutes
Flat Bench Press
6 x 8
Hollow Rocks
6 x 20
Every 2:30 Minutes
Dips
3 x Max Reps
Traditional Sit Ups
3 x 30
Every 3 Minutes
Workout of The Day
4 Rounds (16 minutes)
Minute 1: 15 Burpees
Minute 2: 15 Kettlebell Swings 1.5/1.0
Minute 3: Max Calorie Row
Minute 4: Rest
Thursday
V Grip Pull Ups
3 x 10
Push Ups
3 x 15
Every 2:30 Minutes
Machine Row
3 x 10
Bench Dips
3 x 15
Every 2 Minutes
Machine Row
3 x 10
French Press
3 x 15
Every 2:30 Minutes
Workout of The Day
70/50 Calorie Row
50 Tradtional Sit-ups
30 Medicine Ball Cleans 30/20
50 Traditional Sit-ups
70/50 Calorie Row
Friday
Front Squat
4 x 5
Ball Slams with Rotation
4 x 5/5
Every 2:30 Minutes
Front Squat
4 x 5
Side Bends
4 x 15/15
Every 3 Minutes
12 Minute AMRAP
3 Thrusters 75/55
3 Toes to Bar
3 Calorie Bike
6 Thrusters 75/55
6 Toes to Bar
6 Calorie Bike
9 Thrusters 75/55
9 Toes to Bar
9 Calorie Bike
up by 3’s til finish
2 Minutes Rest
2000 Meter Row
then Mobility
