Monday
Overhead or Front Squats
5 x 7
GHD Sit Ups
5 x 12-15
Every 3 Minutes
3 Minute AMRAP
21/15 Calorie Row
21 Lateral Burpees
Max Overhead or Front Squats 75/55
rest 3 minutes
3 Minute AMRAP
18/13 Calorie Row
18 Lateral Burpees
Max Overhead Squats or Front Squats 95/65
rest 3 minutes
3 Minute AMRAP
15/11 Calorie Row
15 Lateral Burpees
Max Overhead Squats or Front Squats 115/80
rest 3 minutes
AMRAP 3:
12/9 Calorie Row
12 Lateral Burpees
Max Overhead Squats or Front Squats 135/95
Rest 5 Minutes
100 Calories Air Bike
50 Calories Ski Erg
Then Mobility
Tuesday
Ring Pull Ups
4 x 8
Russian Twists
4 x 30
Every 2:30 Minutes
Single Arm Row
4 x 8/8
Barbell Rollout
4 x 10
Every 2:30 Minutes
Pendlay Row
4 x 8
Bicyles
4 x 16-4 Counts
Every 3 Minutes
3 Rounds
22 Box Jump Overs
22 Kettlebell Swings
22 Sit Ups
400 Meter Medicine Ball Run
Wednesday
Bench Press
6 x 10
Hollow Rocks
6 x 20
Every 2:30 Minutes
Shoulder to Overhead
5 x 8
Trap Bar Deadlift
5 x 8
Every 3 Minutes
Weighted Dips
4 x 10
Walking Lunges
4 x 30
Every 3 Minutes
Workout of The Day
Not for Time (Quality Movements)
5 Rounds
3 Wall Walks
6 Opposite Knee to Elbow
9 Big Box or Tire Jumps
Thursday
Warm Up
4 Rounds
10 Deep Squats
8 Paralette Push Ups
6 Chin Ups
4 Burpee Pull Ups
4 Rounds
10 Hammer Curls
12 Bench Dips
10 Knees to Elbows
9 Minute Cap
4 Rounds
10 Barbell Curl
15 GHD Sit Ups
10 Close Grip Bench Press
4 Rounds
10/10 Concentration Curls
12 Tricep Extensions
10 Toes to Bars
Workout of The Day
500 Meter Row
800 Meter Run
1000 Meter Row
1 Mile Colusa Run
Then Mobility
Friday
Back Squat or Front Squat
6 x 7
Side Bends
6 x 12/12
Every 2:30 Minutes
Romanian Deadlifts
4 x 10
Russian Twist
4 x 30
EVery 2:30 Minutes
Leg Curl
2 x 12
Ball Slams
2 x 8
EVery 2:30 Minutes
Workout of The Day
3 Rounds
20 Wall Balls
15 Toes to Bar
10 Burpee Pull Ups
600 Meter Run
