Monday
Dips
5 x 10-15
GHD Sit Ups
5 x 15
Every 2 Minutes
Bench Press
5 x 8
Russian Twists
5 x 30
Every 2:30 Minutes
Seated Shoulder Press
3 x 10
Rainbows
3 x 10
Every 2:30 Minutes
Workout of The Day
18 Minute AMRAP
30 Double Unders
10 Dumbbell Power Cleans
30 Double Unders
10 Dumbbell Hang Squat Cleans
30 Double Unders
10 Dumbbell Push Presses
30 Double Unders
10 Dumbbell Reverse Lunges
30 Double Unders
10 Dumbbell Thrusters
Dumbbells: 50’s/35’s
Tuesday
Back Squats
7 x 5
Side Plank Pulses
7 x 12/12
Every 2:30 Minutes
Walking Lunges
3 x 30
Barbell Rollouts
3 x 10
Every 3 Minutes
Workout of The Day
21 Front Squats 135/95
5 Rope Climbs
15 Front Squats
4 Rope Climbs
9 Front Squats
3 Rope Climbs
Wednesday
Seated Cable Row
4 x 10
Burpees
4 x 10
Every 2 Minutes
High Row
4 x 10
French Press
4 x 10
Every 2:30 Minutes
Single Arm Row
5 x 10/10
Tricep Extension
5 x 10
Every 2:30 Minutes
5 Minute AMRAP
Buy-In: 400 Meter Run
Followed By…
21 Pull-ups or Ring Rows
21/15 Calorie Bike or Rower
Rest 2 Minutes
5 Minute AMRAP
Buy-In: 400 Meter Run
Followed By…
15 Toes to Bar
15/10 Calorie Bike or Rower
Rest 2 Minutes
5 Minute AMRAP
Buy-In: 400 Meter Run
Followed By…
9 Pull-ups or Ring Rows
9/6 Calorie Bike
Thursday
Deadlifts
4 x 10
Burpee Box Jumps
4 x 10
Every 2:30 Minutes
3 Rounds
20 Deadlifts 135/95
200 Meter Run
20 Wallballs 20/14
200 Meter Run
3 Minute Rest
15-20 Minutes Stairmaster
Then Mobility
Friday
Incline Dumbell Press
6 x 10
GHD Sit Ups
6 x 15
Every 2:30 Minutes
Flat Bench Press
6 x 8
Side Bends
6 x 12/12
EVery 2:30 Minutes
Workout of The Day
7 Minute AMRAP
Burpees
5 Pull Ups on The Minute
Rest 2 Minutes
800 Meter Run
50 Kettlebell Swings 2.0/1.25
800 Meter Run
