Monday Dips 5 x 10 Machine Row 5 x 10 Russian Twists 5 x 30 Every 3:00 Minutes Flat Bench Press DB 5 x 10 Single Arm Row 5 x 10/10 GHD Sit Ups 5 x 15 Every 3 Minutes ... Read More

Monday Incline Bench Press DB 5 x 10 Barbell Row 5 x 10 GHD Sit Ups 5 x 10 Every 2:30 Minutes Flat Bench Press 6 x 6 Single Arm Row 6 x 10/10 Wall Balls 6 x 10 Every ... Read More

Monday Back Squat 5 x 7 GHD Sit Ups 5 x 15 Every 2:30 Minutes Walking Lunges DB 3 x 30 Handstand Push Ups or Dips 3 x 10 Every 3 Minutes Workout of The Day 3 Rounds 21 Deadlifts ... Read More

Monday Back Squat 6 x 3 Every 2 Minutes Power Clean 6 x 1 Every 1:30 Minutes On the 3:00 x 6 Rounds: 5 Front Squats (from the ground, up the weight every round) 25 Double Unders 15/12 Calorie Bike ... Read More

Monday Flat Bench 6 x 8 Chin Ups 6 x 8 Every 2:30 Minutes Weighted Dips 5 x 5 Alternating Curls 5 x 20 Every 2 Minutes French Press 5 x 10 GHD Sit Ups 5 x 15 Every 2 ... Read More

Monday For Time: 20 Calorie Row 19 Pull Ups or Ring Rows 20 Calorie Row 19 Burpees 20 Calorie Row 19 Wall Balls 20 Calorie Row 19 Step-ups or Box Jumps 20 Calorie Row 19 Kettlebell Swings 2.0/1.5 then 20 ... Read More

Monday 12 Days of Christmas Workout Tuesday Rest Wednesday Thursday Workout of The Day 30 Box Jumps 24/20 30 Jumping Pull-Ups 30 Kettlebell Swings 1.5/1.0 30 Lunges 30 Knees-to-Elbows 30 Push Press 45/35 30 Back Extensions 30 Wall Balls 20/14 ... Read More

Monday Close Grip Bench Press 6 x 10 Hammer Curl 6 x 10 GHD Sit Ups 6 x 10 Every 2:30 Minutes Seated Shoulder Press 4 x 10 Barbell Curl 4 x 10 Knees to Elbows 4 x 10 Every ... Read More

Monday Chin Ups 5 x Max Reps GHD Sit Ups 5 x 15 Every 2:30 Minutes Single Arm Row 5 x 10/10 Russian Twists 5 x 30 Every 2:30 Minutes Machine Row 4 x 10 Toes to Bar 4 x ... Read More

Monday Front or Overhead Squat 7 x 5 GHD Sit Ups 7 x 10-15 Every 2:30 - 3 Minutes Split Stance Squats (leg on bench) 5 x 10/10 Hollow Rocks 5 x 30 Every 2:30 Minutes Workout of The Day ... Read More