Monday
Back Squat
5 x 5
Pull Overs
5 x 2
Every 2:30 Minutes
Front Squat
3 x 8
Handstand Walk
3 x 24′
Every 3 Minnutes
Split Stance Squat
3 x 10/10
GHD Sit Ups
3 x 20-25
Every 2 Minutes
Workout of The Day
12 Minute AMRAP
10 Toes to Bar
30 Double Unders
10 Kettlebell Power Swings 2.0/1.25
Tuesday
Dips
6 x 10
Machine Row
6 x 10
Traditional Sit Ups
6 x 25
Every 3 Minutes
Workout of The Day
18 Minute AMRAP
200 Meter Run
16/12 Calorie Row
12 Legit Push Ups
8 Strict Pull Ups
Then Mobility
Wednesday
Warm Up
30 Kettlebell Swings
500 Meter Row
800 Meter Jog
30 Kettlebell Swings
10 Minutes Mobility
Not for Time
5 Rounds
20 Alternating Bicep Curls
50 Slideboard
5 Rounds
Inchworm Length of The Gym
10-15 Hammer Curls
Workout of The Day
Team Workout
30 Partner Wall Balls
40 Lateral Burpees
50 Deadlifts 135/95
60 Double Unders
50 Box Jump Overs
40 Lateral Burpees
30 Wall Balls
them
2500 Meter Row
Partners Alternate Every 250 Meters
Then Run 1200 Meters Together
Then Mobility
Thursday
Warm Up
60 Double Unders
400 Meter Run
400 Meter Backwards Run
60 Double Unders
10 Minutes Calves Mobility
5 Rounds
10/10 Kettlebell Snatches
15 GHD Sit Ups
10 Burpee Pull Ups
then
1000 Meter Row
600 Meter Run
1000 Meter Row
600 Meter Run
1000 Meter Run
then Mobility
Friday
Front Squat
5 x 8
Handstand Walk
5 x 18′
Every 2:30 Minutes
5 Minute AMRAP
15-12-9
Kettlebell Swing 2.0/1.5
Front Squat 135/95
Calorie Row
Rest 3 Minutes
5 Minute AMRAP
15-12-9
Kettlebell Swing 2.0/1.5
Front Squat 115/85
Calorie Row
Rest 3 Minutes
4 Rounds
400 Meter Run
8 Pull Ups
8 Dips
40 Double Unders
then Mobility
