Monday
Split Jerk
14 x 1
Every Minute on The Minute
Weighted Dips
5 x 10
GHD Sit Ups
5 x 20
Every 3 Minutes
Workout of The Day
1-2-3-4-5-6-7-8-9-10
Handstand Push Ups
Strict Pull Ups
Tuesday
Back Squat
5 x 5
Every 2 Minutes
Front Squat
4 x 7
Every 2:30 Minutes
Romanian Deadlift
3 x 15
Every 2 Minutes
Workout of The Day
3 Rounds
50 Double Unders
40 Traditional Sit Ups
30 Wall Balls 20/14
20 Push Ups
Wednesday
Hang Power Clean (mid-thigh+above the knee) + Push Jerk
8 x 2 + 2
Every 2 Minutes
Workout of The Day
“Sisson”
20 Minute AMRAP
15′ Rope Climb 1 Ascent
5 Burpees
200 Meter Run
Thursday
Barbell Row
6 x 8
Hollow Rocks
6 x 15-20
Every 2:30 Minutes
Pendlay Row
6 x 8
Barbell Rollouts
6 x 10
Every 2:30 Minutes
Workout of The Day
“Marco”
3 Rounds for Time
21 Pull Ups
15 Handstand Push Ups
9 Thrusters 135/95
Friday
Overhead Squat
6 x 6
Every 2:30 Minutes
Deadlift
5-4-3-2-1
2 Minutes between sets
Workout of The Day
“Marston”
20 Minute AMRAP
1 Deadlift 405/285 315/225
10 Toes to Bar
15 Bar Facing Burpees
