Monday
Strength
Front Squat
5 x 6
Toes to Rings
5 x 15-20
Every 2:30 Minutes
Back Squat
3 x 10
Strict Pull Ups
3 x Max Reps
Every 3 Minutes
Workout of The Day
5 Rounds
20 GHD Sit Ups
15 Burpees
10 Toes to Bar
Tuesday
Flat Bench Press
5 x 8
Heavy Side Bends
5 x 12/12
Every 2:30 Minutes
Weighted Dips
5 x 8
Rainbows
5 x 8/8
Every 3 Minutes
Workout of The Day
6 Minute AMRAP
12 Alternating Dumbell Snatches 70/40
12 Alternating Pistols OR 12 Jump Squats
Rest 1 Minute
1000 Meter Row
Rest 1 Minute
6 Minute AMRAP
12 Traditional Sit Ups
12 Chest tap Push Ups (Full Range)
Wednesday
Power Clean
7 x 2
Bench Dips or Triceps Extensions
7 x 10-15
Every 1:30 Minutes
Weighted Chin Ups
5 x 8
French Press
5 x 10
Every 3 Minutes
Pendlay Row
5 x 8
Barbell Rollout
5 x 12
Every 2:30 Minutes
Workout of The Day
7 Minute AMRAP
2 Rope Climbs
20 Hammer Curls 30/20
40 Double Unders
Thursday
Team Workout
60 Calories Airdyne, Ski Erg, Row
400 Meter Backwards Run
50 Box Jump Overs
400 Meter Medicine Ball Run
40 Burpee Pull Ups
400 Meter Skip
30 Total GHD Sit Ups Each
400 Meter Run
20 Total Burpees Each
then
Extensive Shoulder and Low Back Mobility
Friday
Deadlifts
5 x 7
Every 2 Minutes
Workout of The Day
Open Workout 14.3
8 Minute AMRAP
10 Deadlifts 135/95
15 Box Jumps 24/20
15 Deadlifts 185/135
15 Box Jumps
20 Deadlifts 225/155
15 Box Jumps
25 Deadlifts 275/185
15 Box Jumps
30 Deadlifts 315/205
15 Box Jumps
35 Deadlifts 365/225
15 Box Jumps
Monday
Bench Press
6 x 5
