Monday
Strength
Overhead Squat
6 x 5
GHD Sit Ups
6 x 20
Every 3 Minutes
Workout of The Day
13.2
10 Minute AMRAP
5 Shoulder to Overhead
10 Deadlift
15 Box Jumps
Rest 2 Minutes
3 Rounds
500 Meter Row
400 Meter Run
Tuesday
Weighted Pull Ups
6 x 8
Traditional Sit Ups
6 x 25
Every 3 Minutes
Pendlay Row
5 x 8
Handstand Walk
5 x 12-24 Feet
Every 3 Minutes
Workout of The Day
21-15-9-15-21
Kettlebell Swings 2.0/1.25
after every set of KBS
8 Pull Ups
200 Meter Run
Wednesday
Split Jerk or Push Jerk
8 x 2
Every 1:30
Hang Power Clean + Front Squat + 1 Bar Muscle Up or 2 Belly Button to the Bar
7 x 1 + 3 + 1
Every 2 Minutes
Workout of The Day
5 Rounds
1 Bar Muscle Up or 2 Reps of Belly Button to Bar
5 Wall Walks
5 Power Cleans 185/125 155/105
200 Meter Run
Thursday
For Time or Not for Time : )
Workout of The Day
50-40-30-20-10 Calories
Air Dyne
Concept 2 Ski Erg
Concept 2 Rower
400 Meter Run after every round
Then Mobility
Friday
Back Squat
7 x 8
Every 2:30 Minutes
Reverse BarBell Lunges
4 x 12/12
Every 2 Minutes
Forward Walking Lunges
4 x 24 Alternating
Every 2:30 Minutes
Leg Extensions
4 x 10-12 Reps
