Monday
Incline Bench Press Dumbell
5 x 10
GHD Sit Ups
5 x 20-25
Every 2:30 Minutes
Flat Bench Press
5 x 8
Sledgehammer to Tire
5 x 10/10
Every 3 Minutes
Workout of The Day
“Nate”
20 Minute AMRAP
2 Muscle Ups or 4 Strict Pull Ups
4 Handstand Push Ups
8 Kettlebell Swings 2.0/1.5
Tuesday
Back Squat
6 x 6
Partner Med Ball Toss
6 x 10/10
Every 2:30 Minutes
Romanian Deadlift
3 x 10
Russian Twist
3 x 10/10
Every 2:30 Minutes
Workout of The Day
15 Minute AMRAP
10 Front Squat 155/195
12 Ring Rows w/ feet elevated
10 Box Jumps 24/20
12 Toes to Bar
Rest 1 Minute
2 Rounds
400 Meter Run
300 Meter Row
Wednesday
1 Hang Power Clean + 1 Power Clean
10 x 1 + 1
Every 1:30 Minutes
Power Cindy
20 Minute AMRAP
1 Power Clean 185/125
5 Pull Ups
10 Push Ups
15 Squats
Rest 2 Minutes
2 Rounds
40 Calories Air Dyne
400 Meter Run
Thursday
Workout of The Day
For Time
Fat Amy
50 Air Squats
10 Burpees
40 Sit-Ups
10 Burpees
30 Lunges (alternating legs)
10 Burpees
20 Kettlebell Swings (1.5/1 pood)
10 Burpees
10 meter Bear Crawl
10 Burpees
20 Kettlebell Swings (1.5/1 pood)
10 Burpees
30 Lunges (alternating legs)
10 Burpees
40 Sit-Ups
10 Burpees
50 Air Squats
Rest 2 Minutes
1200 Meter Row
800 Meter Run
Friday
Strength
Deadlift
6 x 2
L Hang Pull Ups
6 x 3
Wall Walks
6 x 2
Every 3 Minutes
Workout of The Day
Zimmerman
25 Minute AMRAP
11 Chest to Bar Pull Ups
2 Deadlifts 315/220
10 Handstand Push Ups
10 Minutes Mobility
