Monday
Pull Over
3 x 1-3
Every Minute on The Minute while warming up Back Squats
Back Squat
5 x 5
Handstand to Forward Roll
5 x 3
Every 2 Minutes Minutes
Front Squat
3 x 8
Cartwheels
3 x 5
Every 3 Minutes
Bar or Ring Muscle Up
3 x 1-3
Every Minute on The Minute
Workout of The Day
“Cool Runnings”
For Time:
400 Meter Run
21 Front Squats 115/80
21 Burpee Box Jumps 24/20
400 Meter Run
15 Front Squats 115/80
15 Burpee Box Jumps 24/20
400 Meter Run
9 Front Squats 115/80
9 Burpee Box Jumps 24/20
400 Meter Run
Tuesday
Flat Bench Press DB
5 X 10
Strict Pull Ups
5 x Max Reps
Every 2 Minutes
Flat Bench Press BB
5 X 8
Machine Row
5 x 10
Every 2:30 Minutes
Weighted Dips
3 x 10
GHD Sit Ups
3 x 20-30
Every 3 Minutes
12 Minute AMRAP
1-2-3-4-5-6 and so on
Push Press 95/65
Bar Facing Burpees
Wednesday
Max Reps Unbroken Wall Balls Test
Power Cleans
6 x 3
Ring Muscle Ups
6 x 1-2
Every 2 Minutes
Workout of The Day
14.4
14 Minute AMRAP
60 Calorie Row
50 Toes-to-bars
40 Wall Ball Shots (20# / 14#)
30 Cleans (135# / 95#)
20 Muscle-ups
Thursday
Workout of The Day
“Tabata This”
Row
Air Squats
Pull-ups
Push-ups
Sit-ups
Rest one minute after each Tabata cycle. Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is calories.
Friday
Deadlifts
5 x 8
Handstand Push Ups
5 x 8
Every 3 Minutes
Workout of The Day
“Dead Center”
50-40-30-20-10 Traditional Sit Ups
25-20-15-10-5 Deadlifts 155/105
20/15 Calorie Bike after each round
Weekend Workouts
20 Minute AMRAP
3 Kettlebell Swings (53/35)
3 Hand-Release Pushups
3 Calorie Row
…
Add (3) Repetitions Each Round
and or
Workout of The Day
3 Rounds:
50 Double Unders
12 Power Cleans 155/105
500 Meter Row
