Monday
Incline Dumbell Press
5 x 10
Barbell Curl
5 x 12
Every 2 Minutes
Flat Bench Press
6 x 8
Hammer Curl
6 x 12
Every 2:30 Minutes
3 Rounds of 1 Minute at Each Station:
Wall Balls 20/14
Kettlebell Swings 1.5/1.0
Box Jumps 20″
Push Press 75/55
Calorie Row
Rest
Tuesday
Back Squat
5 x 5
French Press
5 x 15
Every 2 Minutes
Split Stance Squat with Bench
3 x 10/10 with Dumbbells
Bench Dips
3 x 15
3 Rounds:
10 Front Squats 185/135
20 Chest to Bar Pull-Ups or Ring Rows
50 Double Unders
Wednesday
Teams of 3, For Time (30 Minute Cap)
3 Rounds:
30 Toes to Bar
30 Bar Facing Burpees
30 Box Jumps 30/24
200/140 Calorie Bike
2 Rounds:
30 Toes to Bar
30 Bar Facing Burpees
30 Box Jumps 30/24
200/140 Calorie Bike
1 Round:
30 Toes to Bar
30 Bar Facing Burpees
30 Box Jumps 30/24
Thursday
Single Arm Row
6 x 10/10
GHD Sit Ups
6 x 15-20
Every 3 Minutes
”John Deere”
For Time:
21-15-9
Row Calories
Bike Calories
200 Meter Farmers Carry (53/35)
21-15-9
Row Calories
Bike Calories
200 Meter Farmers Carry (53/35)
21-15-9
Row Calories
Bike Calories
Friday
Seated Dumbell Press
6 x 10
Standing Barbell Curl
6 x 10-12
V Ups
6 x 12-15
Every 2:30 Minutes
Strict Press
6 x 10
Seated Hammer Curl
6 x 10-12
Hollow Rocks
6 x 20
Every 3 Minutes
Workout of The Day
3 Rounds
25 Push Ups
25 Sit Ups
25 Wall Balls
400 Meter Run
Then Mobility
