Monday
Power Clean + Front Squat
7 x 2 + 4
Every 2 Minutes
Barbell Walking Lunges
3 x 20
Strict Chin Ups
3 x 10
Every 2:30 Minutes
Elevated Reverse Lunges
3 x 10/10
Wall Walks
3 x 3
Every 2:30 Minutes
Workout of The Day
3 Rounds
20 Wall Balls
15 Burpees
10 Strict Pull Ups
then
3 Rounds
25 Squats
20 GHD Sit Ups
15 Legit Push Ups
Tuesday
1 Mile Air Bike
AMRAP 4:
27 Power Swings 1.5/1.0
27 Burpees Over Bar
27/21 Calorie Row
Rest 2 Minutes
21 Power Swings 1.5/1.0
21 Burpees Over Bar
21/15 Calorie Row
Rest 2 Minutes
15 Power Swings 1,5/1.0
15 Burpees Over Bar
15/12 Calorie Row
then
1 Mile Run
Mobility
Wednesday
Single Arm Row
5 x 10/10
Box Jumps
5 x 10 24/20
EVery 2:30 Minutes
Pendlay Row
5 x 10
Barbell Rollout
5 x 10
Every 2:30 Minutes
Machine Row
3 x 10
Hollow Rocks
3 x 40
Every 2:30 Minutes
Workout of The Day
3 Rounds
12 Burpee Pull Ups
18 Calories Ski Erg
24 Calories Air Bike
400 Meter Run
Thursday
Friday
Back Squat
6 x 8
Flat Bench DB
6 x 8
Every 2:30 Minutes
Walking Lunges DB
3 x 30
Weighted Dips
3 x 8
Every 2:30 Minutes
Leg Press
3 x 15
Tricep Extensions
3 x 20
Every 2 Minutes
Workout of The Day
3 Rounds
15 Medicine Ball Cleans
15 Wall Balls
15 Burpees
400 Meter Run
