Barbell Row 5 x 10 Hollow Rocks 5 x 20 Every 3 Minutes T Bar Row 5 x 10 V Ups 5 x 12 Every 3 Minutes 20 Minute AMRAP 5 Pull-ups 10 Push-ups 15 Air Squats 20 Calorie Row

Strength Overhead Squat 6 x 5 Sidebends 6 x 15 Every 3 Minutes Workout of The Day 10 Power Snatches 15 Box Jumps 30/24 20 Toes to Bar Rest 2 Minutes 2000 Meter Row

Tue Wednesday Strength Deadlift 6-5-4-3-2-1 with 30 Russian Twists after each set Every 3 Minutes Workout of The Day 5 Rounds 10 Burpee Toes to Bar 15 Box Jumps 24/20 20 Push Ups Thursday Workout of The Day 6 Rounds ... Read More

Tuesday Strength Back Squat 6 x 5 French Press 6 x 10 Every 3 Minutes DB Reverse Lunges 4 x 15/15 DB Sidebends 4 x 15/15 Every 3 Minutes Workout of The Day 3 Rounds 10 Thrusters 135/95 20 Pull ... Read More

Strength Bench Press 6 x 8 GHD Sit Ups 6 x 25 Every 3 Minutes Seated Dumbell Press 4 x 10 Toes to Rings 4 x 15 Every 3 Minutes Workout of The Day On the minute x 8: 12/10 ... Read More

Friday Strength Single Arm Row 6 x 10 Every 2 Minutes T Bar Row 3 x 10 Every 2:30 Minutes Pendlay Row 3 x 10 Handstand Walk 3 x 30' Every 3 Minutes 3 Rounds 10 Handstand Push Ups 20 ... Read More

Back Squat 7 x 7 Rope Climb 7 x 2 Every 3 Minutes Workout of The Day 4 Rounds 10 Deadlift 265/165 20 Wall Balls 20/14 30 Double Unders Rest 1 Minute 1200 Meter Cool Down Run

Strength Overhead Squat 6 x 5 GHD Sit Ups 6 x 25 Every 3 Minutes Workout of The Day 10-9-8-7-6-5-4-3-2-1 Strict Pull Ups Dumbell Snatch 70/45 Rest 1 Minute 1000 Meter Row 1000 Meter Run

Power/Strength 8 x 2 Hang Clean + 2 Front Squat + 1 Push Jerk Every 2:30 Minutes Workout of The Day 8 Rounds 5 Front Squats 10 Ring or Parallette Push Ups Rest 1 Minute 2 Rounds 500 Meter Row ... Read More

Strength Incline Dumbell Press 5 x 10 Single Arm Row 5 x 10 L/R Every 3 Minutes Flat Bench Press 5 x 10 Pendlay Row 5 x 10 Every 3 Minutes Workout of The Day 10-9-8-7-6-5-4-3-2-1 Pull Ups Shoulder to ... Read More