Monday
Front or Overhead Squat
7 x 5
GHD Sit Ups
7 x 10-15
Every 2:30 – 3 Minutes
Split Stance Squats (leg on bench)
5 x 10/10
Hollow Rocks
5 x 30
Every 2:30 Minutes
Workout of The Day
60 Double Unders
30 Dumbbell Snatches 50/35
60 Double Unders
30/21 Calorie Row
60 Double Unders
30 Toes to Bar
60 Double Unders
30/21 Calorie Row
60 Double Unders
30 Dumbbell Snatches 50/35
Tuesday
Flat Bench Press
5 x 8
V Ups
5 x 10-12
Every 2:30 Minutes
Weighted Dips
5 x 8
Hollow Rocks
5 x 20-30
Every 3 Minutes
5 Rounds (In a 4 Minute Window):
400 Meter Run
1 Round of “Cindy”
Max Squat Cleans (135/95)
1 Minute Rest Between Rounds
Wednesday
Overhead Squats
6 x 5
Barbell Roll outs
6 x 10
Every 3 Minutes
AMRAP 3
21 Front Squats 95/65
21 Bar Facing Burpees
Max Cal Row
Rest 2
AMRAP 3
18 Front Squats
18 Bar Facing Burpees
Max Cal Row
Rest 2
AMRAP 3
15 Front Squats
15 Bar Facing Burpees
Max Cal Row
Rest 2
AMRAP 3
12 Front Squats
12 Bar Facing Burpees
Max Cal Row
Thursday
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 50’s/35’s
21/15 Calorie Bike
Score is slowest round
Friday
Workout of The Day
Teams of 2
Team Barbara
20 Minute AMRAP
20 Pull-ups
30 Push-ups
40 AbMat Sit-ups
50 Air Squats
Rest 2 Minutes
5000 Meter Row
Switch every 250 Meters
Then Mobility
