Monday
Back Squat
5 x 7
GHD Sit Ups
5 x 15
Every 2:30 Minutes
Walking Lunges DB
3 x 30
Handstand Push Ups or Dips
3 x 10
Every 3 Minutes
Workout of The Day
3 Rounds
21 Deadlifts 135/95
15 Lateral Barbell Burpees
9 Shoulder to Overhead
Then
1000 Meter Row
Tuesday
Machine Row
4 x 10
Box Jumps
4 x 10 24/30
Every 2 Minutes
V Grip Pull Ups
3 x 10
Backwards Bear Crawl
3 x 50′
Every 2:30 Minutes
Single Arm Row
4 x 10/10
Rainbows
4 x 10
Every 3 Minutes
Workout of The Day
5 Rounds on The 5:00 Minute Mark
5 Dumbbell Hang Clean and Jerk (Left Arm)
5 Dumbbell Hang Clean and Jerk (Right Arm)
10 Alternating Dumbbell Power Snatches (50/35)
10 Chest to Bar Pull-ups
20/14 Calorie Bike
Wednesday
Incline Bench Press
5 x 10
Pull Overs
5 x 3
Every 2 Minutes
Flat Bench Press
5 x 8
Rope Climbs
5 x 3
Every 2:30 Minutes
Workout of The Day
10-9-8-7-6-5-4-3-2-1
Toes to Bar
Dips
Box Jump Overs
Rest 2 Minutes
500 Meter Row
1 Mile Air Bike
500 Meter Ski Erg
Thursday
1000 Meter Row
2:00 Pace
10 Minutes Mobility
Workout of The Day
100 Mountain Climbers
90 Squats
80 Russian Kettlebell Swings 1.5/1.0
70 Traditional Sit Ups
60 Burpees
50 Box Jumps
40 GHD Sit Ups
30 Jumping Pull Ups
20 Squat Jumps
10 Baby Starbursts
15 Minutes Stairmaster
Friday
Warm Up
3 Rounds
12 Wall Balls
12 Medicine Ball Cleans
12 GHD Sit Ups
10 Minutes Mobility
Hang Clean + Front Squat
7 x 3 + 3
Wall Walks
7 x 2
Every 2:30 Minutes
3 Rounds
12 Deadlifts 275/185
21 GHD Sit Ups
500 Meter Ski Erg
Then Mobility
