Back Squats
6 x 8
Dumbell Bicep Curls
6 x 20
Every 2:30
Reverse Lunges
4 x 20
GHD Sit Ups
4 x 20-25
Every 2:30 Minutes
16 Minute AMRAP
30 Double Unders
15 Wallballs 20/14
30 Double Unders
15 Kettlebell Swings 1.5/1.0
Tuesday
Flat Bench Dumbell
4 x 10
Rope Climbs
4 x 3
Every 2-2:30 Minutes
Flat Bench Barbell
4 x 8-10
Pull Overs
4 x 2
Every 2:30 Minutes
Dips
4 x Max Reps
Strict Toes to Bar
4 x 10
Every 2 Minutes
Workout of The Day
1500 Meter Row
100 Double Unders
50 Calorie Bike
100 Double Unders
1500 Meter Row
Wednesday
Machine Row
3 x 10
Bench Dips
3 x 15
Every 2 Minutes
T Bar Row
3 x 10
French Press
3 x 15
Every 2 Minutes
Single Arm Row
4 x 10/10
Tricep Extensions
4 x 15
Every 2:30 Minutes
Workout of The Day
20 Minute AMRAP
5 Strict Pull-ups
10 Push-ups
15 Calorie Row
Thursday
400 Meter Jog
40 Calories Ski Erg
1000 Meter Row
40 Calories Air Bike
12 Minutes Mobility
In 90 seconds:
AMRAP Burpee Pull Ups
Rest 30 seconds
In 90 seconds:
50 Double Unders
AMRAP Strict Toes to Bar or straight leg raises with back support where able
Rest 30 seconds
In 90 seconds:
50 Double Unders
AMRAP Calories on Rower
Rest 30 seconds
In 90 seconds:
50 Double Unders
AMRAP Wall Balls
In 90 seconds:
50 Double Unders
AMRAP Kettlebell Swings 1,5/1.0
Rest 30 seconds
In 90 seconds:
50 Double Unders
AMRAP Calories on Air Bike
Rest 30 seconds
400 Meter Jog
40 Calories Ski Erg
1000 Meter Row
40 Calories Air Bike
Friday
Overhead Squat
6 x 6
Side Bends
6 x 10/10
Every 2:30 Minutes
Front Squat
4 x 5
Russian Twists
4 x 20
Every 2:30 Minutes
Workout of The Day
For Time:
10 Power Cleans 135/95
50 Air Squats
10 Front Squats 135/95
50 Air Squats
10 Push Jerks 135/95
50 Air Squats
10 Clusters or Thrusters 135/95
