Monday
Flat Bench
6 x 8
Chin Ups
6 x 8
Every 2:30 Minutes
Weighted Dips
5 x 5
Alternating Curls
5 x 20
Every 2 Minutes
French Press
5 x 10
GHD Sit Ups
5 x 15
Every 2 Minutes
Workout of The Day
2 Push Presses 115/80
2 Toes to Bar
2 Box Jump Overs 24/20
4 Push Presses 115/80
4 Toes to Bar
4 Box Jump Overs 24/20
6 Push Presses 115/80
6 Toes to Bar
6 Box Jump Overs 24/20
…
Up by 2’s Until Finish
Tuesday
Hang Power Clean + Front Squat
6 x 2 + 4
Every 2 Minutes
Barbell Walking Lunges
3 x 30
Ski Erg for Calories
3 x 15
Every 2:30 Minutes
Slide Board
3 x 50
Russian Twists
3 x 50
Every 2:30 Minutes
Reverse Hyper Extensions
3 x 10
Heavy Side Bends
3 x 10/10
Every 2 Minutes
Workout of The Day
20 Minute AMRAP
25/18 Calorie Row
50 Double Unders
3 Rounds of “The Chief”
1 Round of “The Chief”:
3 Power Cleans (135/95)
6 Pushups
9 Air Squats
Wednesday
Machine Row
4 x 10
Triceps Extension
4 x 10
Every 2:30 Minutes
Rear Delt Fly
4 x 15
V Grip Pull Ups
4 x 10
Every 2:30 Minutes
T Bar Row
4 x 10
Wall Balls
4 x 15
Every 2:30 Minutes
Workout of The Day
3:00 Calorie Row
2:00 Calorie Bike
1:00 Ski Erg or Burpees
Rest 1:00
Thursday
Team Workout
Friday
Flat Bench Press DB
5 X 10
v Grip Pull Ups
5 x 10
Every 2:30 Minutes
Flat Bench BB
5 x 10
Single Arm Row
5 x 10/10
Every 2:30 Minutes
Workout of The Day
14 Minute AMRAP
7 Shoulder to Overhead 155,105
14 Chest to Bar Pull Ups or Ring Rows
21 Wall balls
Then Mobility
