Monday
Hang Power Snatch or Overhead Squat
5 x 3
Every 90 Seconds
Workout of The Day
3 Rounds:
AMRAP 3: Calorie Bike, Calorie Rowing, or Calorie Ski Erg
AMRAP 2: Overhead Squat 95/65
AMRAP 1: Pull-ups
Rest 2 Minutes, Mobility Calves
Tuesday
T Bar Row
4 x 8
French Press
4 x 10
Every 2 Minutes
Single Arm Row
3 x 10
Dips
3 x 10
Every 2 Minutes
Barbell Row
4 x 8
Tricep Extensions
4 x 10
Every 2 Minutes
Pendlay Row
3 x 10
Bench Dips
3 x 15
EVery 2 Minutes
Machine Row
4 x 10
GHD Sit Ups
4 x 15
Every 2 Minutes
Workout of The Day
AMRAP 10:
30 Wall Balls
100 Double Unders
50 Lateral Barbell Burpees
Wednesday
Front Squat
6 x 8
Every 2:30 Minutes
“Buckle Up”
AMRAP 5
200’ Walking Lunge (Bodyweight)
50 Sit-ups
Max Calorie Row
rest 5 minutes, foam Roller upper body
AMRAP 5
100’ Dumbbell Walking Lunge (50’s/35’s)
50 Sit-ups
Max Calorie Row
rest 5 minutes, ghd mobility sequence
AMRAP 5
200’ Walking Lunge (Bodyweight)
50 Sit-ups
Max Calorie Row
10 Minutes Mobility
Thursday
Workout of The Day
50 Air Squats
1 Mile Run
50 Push Ups
1 Mile Run
50 Australian Pull Ups
1 Mile Run
50 Double Unders
20 Minutes Minutes Mobility
Friday
Flat Bench Press
6 x 8
Every 2:30 Minutes
Incline Bench Press
5 x 10
Every 2 Minutes
Weighted Dips
4 x 12
EVery 2 Minutes
“Eighteen Wheeler”
AMRAP 18:
18/12 Calorie Bike
15 Wallballs (20/14)
12 Dumbbell Snatches (50/35)
9 Toes to Bar
