Monday
Overhead Squat
7 x 7
GHD Sit Ups
7 x 12
Every 2:30 Minutes
Front Squat
3 x 10
Hollow Rocks
3 x 50
Every 3 Minutes
Workout of The Day
20 Minute AMRAP
25 Single Arm Dumbbell Push Press 40/25#
25 Double Unders
25 Wallballs 20/14#
25 Double Unders
Tuesday
V Grip Pull Ups
5 x Max Reps
Bench Dips with Hip Stretch
5 x 8/8
Every 2 Minutes
Pendlay Row
4 x 10
French Press
4 x 10
Every 2:30 Minutes
Barbell Row
4 x 10
Tricep Extension
4 x 10
Every 2:30 Minutes
Workout of The Day
5 Rounds
On the 4 Minute Mark
9 Burpee Box Jumps (24/20
15 Dumbbell Front Squats 40/25
21/15 Calorie Bike
Wednesday
5 Minute AMRAP
Buy-In: 50/35 Calorie Row
Immediately Into…
12 Deadlifts 185/135
8 Box Jump Overs 24/20
Rest 3 Minutes
5 Minute AMRAP
Buy-In: 35/25 Calorie Row
Immediately Into…
10 Deadlifts 205/145
8 Box Jump Overs 24/20
Rest 3 Minutes
5 Minute AMRAP
Buy-In: 20/15 Calorie Row
Immediately Into…
8 Deadlifts 225/155
8 Box Jump Overs 24/20
then 1 Mile Colusa Run
Mobility
Thursday
1 Mile Run
1000 Meter Row
1 Mile Air Bike
1000 Meter Ski Erg
1 Mile Air Bike
1000 Meter Row
1 Mile Run
Friday
Flat Bench Press
7 x 7
Pull Over
7 x 2
GHD Sit Ups
7 x 10
Every 3 Minutes
Incline DB
3 X 10
Rope Climb
3 x 3
Russian Twist
3 x 40
Every 3 Minutes
Dips
3 x 10
Bicep Curl
3 x 21
Tsunami
3 x 10
Every 3 Minutes
