Monday
Power Snatch + Overhead Squat
7 x 1 + 3
Strict Muscle Up
7 x 1
V Grip Pull Ups
7 x Max Reps
Every 3:00 Minutes
Workout of The Day
Ogar
14 Minute AMRAP
3 Power Snatch 135/95
1 Muscle Up or 5 Chest to Bar Pull Ups
12 Wall Balls 20/14
Tuesday
Clean + Front Squat
7 x 1 + 4
GHD Sit Ups
7 x 15-20
Rope Climbs
7 x 1
Every 3:00 Minutes
Workout of The Day
Tommy V
21 Thrusters 115/75
12 Rope Climbs
15 Thrusters
9 Rope Climbs
9 Thrusters
6 Rope Climbs
Wednesday
Single Arm Row
6 x 10
Hollow Rocks
6 x 20
Every 2:30 Minutes
Workout of The Day
Megan Sandwich
21-15-9
Burpees
Kettlebell Swings 1.5/1.0
Double Unders
2000 Meter Run
21-15-9
Burpees
Kettlebell Swings 1.5/1.0
Double Unders
Thursday
Incline Dumbbell Bench Press
6 x 10
Strict Toes to Bar + Kipping Toes to Bar
6 x 7 + 7
Every 2:30 Minutes
Flat Bench Press
6 x 8
Toes to Rings
6 x 12
Every 2:30 Minutes
Workout of The Day
Double Baseline
2 Rounds
500 Meter Row
40 Squats
30 Sit Ups
20 Push Ups
10 Pull Ups
Friday
Back Squats
8 x 8
Every 3:30 Minutes
Workout of The Day
The Chief
Max Rounds in 3 Minutes Repeat for 5 Cycles
Rest 1 Minute Between Cycles
3 Power Cleans 135/95
6 Push Ups
9 Squats
