Monday
Overhead Squat
6 x 5
Hollow Rocks
6 x 30
Every 2:30 Minutes
Back Squat
4 x 8
Strict Toes to Bar
4 x 12
Every 2:30 Minutes
Workout of The Day
Tread Water
10 Rounds of Cindy
150 Double Unders
2000 Meter Row
Tuesday
Incline Bench Press
5 x 10
Concentration Curl
5 x 10/10
Every 2:30 Minutes
Flat Bench Press
5 x 10
Med Ball Cleans
5 x 10
Every 2:30 Minutes
Workout of The Day
Elizabeth
21-15-9
Squat Cleans 135/95
Ring Dips
Then Shoulder and Hip Mobility
Wednesday
Pendlay Row
5 x 8
Barbell Roll Out
5 x 10
Every 2 Minutes
Barbell Row
5 x 8
GHD Sit Ups
5 x 20
Every 2 Minutes
Single Arm Row
5 x 10/10
Every 2 Minutes
Workout of The Day
Helen
3 Rounds
400 Meter Run
21 Kettlebell Swings
12 Pull Ups
Thursday
Warm Up
5 Rounds 15 Minute Cap 6:15
20/15 Calorie Row
10 Thrusters 115/85
Foam Roller Mobility 30 Minutes
1 Mile Run
Friday
Snatch Deadlift
5 x 3
Every 1:30 Minutes
Hang Power Snatch
7 x 2
Every 1:30 Minutes
Water Power
15 Minute AMRAP
60 Double Unders
30/21 Calorie Row
10 Power Snatches
Saturday or Sunday
AMRAP 5:
Buy In: 100 Double Unders
12 Front Squats (95/65)
4 Burpee Box Jump Overs (24/20)
rest 4 Minutes
AMRAP 5:
Buy In: 100 Double Unders
8 Front Squats (115/80)
4 Burpee Box Jump Overs (24/20)
rest 4 Minutes
AMRAP 5:
Buy In: 100 Double Unders
4 Front Squats (135/95)
4 Burpee Box Jump Overs (24/20)
or
Teams of 3
AMRAP 25:
300/200 Calorie Bike
120 Chest to Bar Pull-ups
60 Clean and Jerks (115/80)
50 Clean and Jerks (135/95)
40 Clean and Jerks (155/105)
30 Clean and Jerks (185/135)
20 Clean and Jerks (205/145)
