Monday
Back Squat
4 x 5
Bench Dips
4 x 15
EVery 2 Minutes
Back Squat
4 x 5
French Press
4 x 15
Every 2:30 Minutes
Romanian Deadlift
3 x 12
Legit Push Ups
3 x 15
Every 2 Minutes
13 Minute AMRAP
50 Dumbbell Snatches 50/35
40 Burpees
30 Toes to Bar or GHD Sit Ups
20 Handstand Push-ups or Hand Release Push Ups
Tuesday
WODS only
3 Rounds
3 Minute Calorie Row
2 Minute Calorie Bike or Calorie Ski Erg
1 Minute Traditional Sit Ups
Rest 2 Minutes Between Rounds
Rest 2 Minutes then
60 Double Unders
50 Russian Twists 10/8
40 Butterfly Sit up
30 Russian Kettlebell Swingsswings
20 2 Push Up Burpees
10 Burpee Pull Ups
Rest 2 Minutes then
1200 Meter Cool Down
Wednesday
6 Rounds
Minute 1: 10 Incline Press
Minute 2: 10 Machine Row
Minute 3: 15 GHD Sit Ups
5 Rounds
Minute 1: 10 Flat Bench Pres
Minute 2: 10 V Grip Pull Ups
Minute 3: 10/10 Side Bends
Workout of The Day
For Time:
3 Rounds:
5 Strict Handstand Pushups
5 Strict Pull-Ups
10 Dumbbell Strict Presses
10 Dumbbell Bent Over Rows (Each Arm)
100/70 Calorie Air Bike or Rower
3 Rounds:
5 Strict Handstand Pushups
5 Strict Pull-Ups
10 Dumbbell Strict Presses
10 Dumbbell Bent Over Rows (Each Arm)
Thursday
1 Mile Run
2000 Meter Row
1 Mile Run
then
15 Minutes Stairmaster
and 15 Minutes Mobility
Friday
