Monday
Shoulder to Overhead
5 x 6
GHD Sit Ups
5 x 15
Every 2:30 Minutes
Incline Dumbell Press
5 x 10
Chin Ups
5 x 10
Every 2:30 Minutes
60 Push Ups
5 Minute Time Cap
7 Minute AMRAP
7 Thrusters 95/65
7 Pull Ups
7 Calories Air Bike
Rest 3 Minutes
1 Mile Run or 3k Row
Tuesday
Hang Squat Cleans + Front Squats
6 x 2 + 2
Every 2:30 Minutes
Slideboards
5 x 40
Side Bends
5 x 15/15
8 Minute Time Cap
“Under the Lights”
8 Minute AMRAP
3 Hang Squat Clean 95/65
3 Toes to Bar
6 Hang Squat Clean 95/65
6 Toes to Bar
9 Hang Squat Clean 95/65
9 Toes to Bar
…
Up by (3) reps each round
Wednesday
Machine Row
4 x 10
Barbell Roll Out
4 x 10
Every 2 Minutes
Pendlay Row
5 x 10
Russian Twist
5 x 20
Every 2:30 Minutes
AMRAP 5:
Buy-In: 600 Meter Run
12 Deadlifts (185/135)
12 Lateral Barbell Burpees
rest 3 minutes
AMRAP 5:
Buy-In: 400 Meter Run
9 Deadlifts (225/155)
9 Lateral Barbell Burpees
rest 3 minutes
AMRAP 5:
Buy-In: 200 Meter Run
6 Deadlifts (275/185)
6 Lateral Barbell Burpees
Thursday
10 Rounds
12 Push Ups
12 Sit Ups
12 Ring Rows
Rest 5 Minutes ( Mobility )
3 Rounds
1000 Meter Row
800 Meter Run
then
MOBILITY
Friday
Overhead Squats
