Monday
Around The World
7 Rounds
1 Minute at each station 7x
49 Minutes Total
Row for Calories
Burpees to 6″ Target
Russian Twist
Ski Erg
Russian Kettlebell Swings 1.5/1.0
Jump Rope Singles
200 Meter Run
Tuesday
Back Squats
6 x 6
Ring Rows
6 x 10
Paralette Push Ups
6 x 10
Every 3 Minutes
Split Squats
4 x 10/10
Burpee Pull Ups
4 x 10
Every 2:30 Minutes
Romanian Deadlifts
3 x 10
Straddle Ups
3 x 10
Every 2 Minutes
Workout of The Day
15 Minute AMRAP
5 Pull Ups
10 Bar Facing Burpees
15 Deadlifts 225/155
Wednesday
Workout of The Day
2 Rounds
70 Double Unders
60 Calorie Row
50 Slideboards
40 Kettlebell Swings
30 Calorie Air Bike
20 Calorie Ski Erg
10 Burpee Pull Ups
Then Mobility
Thursday
Not for Time
10-9-8-7-6-5-4-3-2-1
Dips
Pull Ups
GHD Sit Ups
10 Minutes Mobility
30 Minutes Stairmaster
Friday
Overhead Squats
4 x 8
Toes to Bar
4 x 10
Toes to Rings
4 x 12
Every 3 Minutes
Warm Up Squat Cleans/Thrusters then
Workout of The Day
21 – 15 – 9
Front Squats 95/65
Row Calories (Women: 15-10-5)
15 – 12 – 9
Toes to Bar
Hang Squat Cleans 95/65
12 – 9 – 6
Lateral Barbell Burpees
Thrusters 95/65
