Monday
Incline Bench Press
6 x 10
Ring Pull Ups
6 x 10
GHD Sit Ups
6 x 10
Every 2:30 Minutes
Seated Dumbell Press
6 x 10
Machine Row 3 sets of each machine
6 x 10
Supine Leg Lifts
6 x 10
Every 2:30 Minutes
Workout of The Day
25 Burpee Pull Ups
3 Minute Cap
Rest 1 Minute
Half Jack
10 Minute AMRAP
10 Push Presses 115/85
10 Kettlebell Swings 1.5/1.0
10 Box Jumps 24/20
Rest 1 Minute
25 Burpee Pull Ups
3 Minute Time Cap
Tuesday
Front Squat
6 x 6
Rope Climbs
6 x 3
Every 2 Minutes
Alternating Reverse Lunges
3 x 20
4 Point L Hangs
3 x 15
Every 2:30 Minutes
Walking Lunges
3 x 20
Straddle Ups
3 x 15
Every 2:30 Minutes
Workout of The Day
500 Meter Row
50 Russian Twists $$$$
then
7 Rounds
3 Power Cleans 135/95
6 Push Ups
9 Squats
then
50 Russian Twists
500 Meter Row $$$$
Wednesday
Barbell Bicep Curl
4 x 10
Side Plank Pulses
4 x 15/15
French Dips
4 x 10/10
Hammer Curls
4 x 10
French Press
4 x 15
Opposite Knee to Elbow
4 x 10
Slam Ball with Rotation
4 x 5/5
Slam Balls
4 x 10
Bicycles (4 Count)
4 x 15
Workout of The Day
5 Rounds
12 Ring Rows
12 Bar Facing Burpees
12 Calories Air Bike
200 Meter Run
Thursday
4 Rounds Not for Time
3 Pull Overs
3 Rope Climbs
3 Turkish Get Ups 3/3
4 Rounds
3 Wall Walks
3 Big Tire Jumps
3 L Hang Pull Ups
4 Rounds
3 Handstand to Forward Roll
3 Burpee to Toes to Bar
3 Skin the Cat
Workout of The Day
1000 Meter Run
50 Calories Row
50 Calories Air Bike
50 Calories Ski Erg
1000 Meter Run
Friday
Deadlifts
