Monday Dirty Birdie Tuesday Front Squat 5 x 6 GHD Sit Ups 5 x 12-15 Every 2:30 Minutes Back Squat 3 x 10 Hollow Rocks 3 x 40 Every 3 Minutes Workout of The Day 15 Minute AMRAP 30 Double ... Read More

Monday Front Squat or Overhead Squat 7 x 5 Barbell Rollouts 7 x 10 Every 2:30 Minutes Power Cleans 5 x 2 Ascending Every Minute on The Minute Workout of The Day 5 Rounds on the 4:00 5 Power Cleans ... Read More

Monday Warm Up 5 Rounds 8 Push Ups 10 GHD Sit Ups 8 Calories Air Bike Mobility 5 Minutes Overhead Squats 6 x 5 Strict Toes to Bar 6 x 10-12 Every 2:30 Minutes Workout of The Day 20 Minute ... Read More

Monday Standing Curl and Press 5 x 10 GHD Sit Ups 5 x 15 Every 2 Minutes Flat Bench Press 5 x 8 Strict Pull Ups 5 x Max Reps Every 3 Minutes Weighted Dips 3 x 8 Trap Bar ... Read More

Monday Chin Ups 5 x 10 GHD Sit Ups 5 x 12 Every 2 Minutes Pendlay Row 5 x 10 Supine Leg Lifts 5 x 12 Every 2:30 Minutes Single Arm Row 5 x 10 Barbell Rollout 5 x 12 ... Read More

Monday Dips 5 x 10-15 GHD Sit Ups 5 x 15 Every 2 Minutes Bench Press 5 x 8 Russian Twists 5 x 30 Every 2:30 Minutes Seated Shoulder Press 3 x 10 Rainbows 3 x 10 Every 2:30 Minutes ... Read More

Monday Warm Up 200 Meter Jog 15/10 Calorie Bike 10 Burpees 50 Double Unders 10 Burpees 15/10 Calorie Bike 200 Meter Jog 15 Minutes Mobility “Pyramid Helen” Run 1200 meters 63 Kettlebell swings 1.5/1 36 Pull-ups Run 800 meters 42 ... Read More

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 ... Read More

Monday Power Snatch + Overhead Squats 5 x 3 + 6 GHD SIt Ups 3 x 15-20 Every 2:30 Minutes Workout of The Day 5 Minute AMRAP 15-12-9 Power Snatches 75/55 Chest to Bar Pull Ups rest 2 minutes 5 ... Read More

Front or Overhead Squats 6 x 7 Wall Walks 6 x 2 EVery 2:30 Minutes Power Cleans 8 x 1 Ascending Every Minute on The Minute Reverse Lunges (Alternating) 3 x 20 GHD Sit Ups 3 x 20 Every 2:30 ... Read More