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 10
Every 2 Minutes
Workout of The Day
1000m Row
21-15-9
Overhead Squats 115/75
Box Jump Overs
1000m Row
Tuesday
Back Squats
5 x 8
Side Bends
5 x 12/12
Every 2:30 Minutes
Reverse Lunge with Foot Elevated
4 x 10/10
Russian Twist
4 x 40
Every 2:30 Minutes
Single Leg RDL (DUMBBELL)
4 X 10/10
Barbell Rollout
4 x 10
Every 2:30 Minutes
Workout of The Day
15 Minute AMRAP
50/35 Calorie Bike
40 Sit ups
30 Chest to Bar Pull-ups
20 Alt. DB Snatches 70/50
Wednesday
Dips
5 x 10
Rear Delt Fly
5 x 15
Every 2 Minutes
Flat Bench Press (dumbbell)
5 x 10
GHD Sit Ups
5 x 12
Every 2:30 Minutes
Workout of The Day
“Jack”
20 Minute AMRAP
10 Push press 115/85
10 KB Swings, 1.5/1.0
10 Box jumps 24/20
Rest 1 Minute
2 Miles Air Bike
Thursday
Hang Power Clean + Power Clean
7 x 1 + 1
Every 2 Minutes
6 Rounds, On the 3 Minute
20/14 Calorie Row
40 Double Unders
5-5-4-4-3-3 Hang Power Cleans
Climb in weight on the hang power clean. Score is slowest round.
Rest 1 Minute
Stairmaster
15-20 Minutes
Fat Burner Program
then Mobility
Friday
Overhead or Front Squat
5 x 5
Handstand Walk
5 x 18′
Every 2:30 Minutes
Deadlift
3 x 8
Paralette Push Ups
3 x 15-20
Every 3 Minutes
Workout of The Day
3 Rounds
10 Burpee Pull Ups
20 Box Jump Overs 24/20
30 Wallballs 20/14
Rest 2 Minutes
15 Minutes Stairmaster
