MONDAY:
A)
For time:
20-15-10
Calorie row
Burpee
B)
Back Squat:
Establish a 1RM
*Rest 5 minutes the,
Max reps at 85% of 1RM
TUESDAY:
A)
7 Minute AMRAP:
15 Toes to bar
30 Sit ups
45 Med ball twists
B)
For time:
50 Wall balls
25 Hang power cleans (135/95)
200 Doubel unders
25 Hang power cleans
50 Wall balls
WEDNESDAY:
A)
3 Rounds:
5 Minutes on, 2 minutes off
500m row
then climb the ladder in remaining time
Push up
Air squat
2/2 4/4/ 6/6 8/8 etc..
THURSDAY:
A)
4 Rounds for time:
20 Weighted walking lunges
10 Handstand push ups
B)
8 Rounds of TABATA
*Any machine
FRIDAY:
A)
Push press:
3-3-3-3-3
B)
500m row
5 Front squats (185/135)
400m row
4 Front squats
300m row
3 Front squats
200m row
2 Front squats
100m row
1 Front squat