Monday
Incline Bench Press
5 x 10
Russian Twist
5 x 30
Every 2 Minutes
Shoulder Press/Push Press
5 x 3-5/3-5 (8 Total)
Romanian Deadlift w/Dumbells
5 x 15
Every 2:30 Minutes
The Hangover
3 Rounds
15 Hang Power Cleans 135/95
15 Lateral Burpees
Rest 1 Minute
10 Minutes Stairmaster
Level 9-12
Tuesday
Back Squat
5 x 5
Opposite Knee to Elbow
5 x 10
EVery 2 – 2:30 Minutes
Front Squat
3 x 8
French Press
3 x 15
Every 2:30 Minutes
Workout of The Day
3 Rounds
50 Air Squats
35 Pushups
20/15 Calorie Row
Rest 1 Minute
10 Minute Stairmaster
Level 9-12
Wednesday
Deadlift
7 x 2
EVery 2 Minutes
Workout of The Day
Marston
20 Minute AMRAP
1 Deadlift 315/205
10 Toes to Bar
15 Bar Facing Burpees
Rest 1 Minute
10 Minutes Stairmaster
Level 9-12
Thursday
V Grip Pull Ups
5 x Max Reps
Hollow Rocks
5 x 30
Every 2:30 Minutes
Ring Rows (Feet Elevated)
5 x 10
Rainbows
5 x 10
Every 2 Minutes
5 Rounds:
1:00 Row for Calories
1:00 Wall Balls
1:00 200 Meter Run
1:00 Rest
Add reps for Calorie Row and Wall Balls per round
Friday
Flat Bench Press
6 x 10
GHD Sit Ups
6 x 20-25
Every 2:30 Minutes
Team Workout (2)
25 Minute AMRAP
3 Kettlebell Swings 53/35, 3 Box Jump Overs 24’/20, 3 Wallballs 25/16
6 Kettlebell Swings, 6 Box Jump Overs, 6 Wallballs
9 Kettlebell Swings, 9 Box Jump Overs, 9 Wallballs
Partners alternate full rounds. Partner 1 will do 3-3-3, then Partner 2 will do 3-3-3 and so on.
Monday
10 Power Snatches (115/80)
