Monday
2 intervals of 1 mile with 2 minutes of rest between each.
then
Strength Circuit
25s on, 15s rest
Hanging Knee Raise with Twist
GHD Situp
DB Lateral Raise + Front Raise
Weighted Roman Chair Back Extension
Friday
3 Sets
8 Tempo RDL’s, 3s down, 3s up
8 Weighted Barbell Glute Bridge
Every Minute for 20 Minutes
Minute 1: Cal Bike
Minute 2: Bench Press (55lb)
Minute 3: Back Squat (65lb)
Minute 4: Rest
Monday
2 intervals of 1 mile with approximately 4 minutes of rest between each.
then
100’s (abs)
Wednesday
4 sets
10 Tempo Back Squats
4 Strict Pullups
For Time
21-15-9
Deadlifts
Pike Pushups
3 Rounds not for time
15 GHD Situps
15 Back Extensions
Thursday
Strength Circuit
4-5 Sets - go heavy and work hard on these!
12-14 reps
Lat Pulldown
Bent Over DB Row or Chest Supported Row
Weighted Roman Chair
DB Bench Press
8 min AMRAP
250m Row
20 Ball Slams
Rest 2 minutes
8 min AMRAP
250m Row
20 Alternating DB Snatches
Friday
3 Sets
8 RDL’s
8 Glute Bridges
18 min AMRAP
12 Cal Bike
10 Thrusters
12 Cal Bike
8 Thrusters
12 Cal Bike
6 Thrusters
12 Cal Bike
4 Thrusters
12 Cal Bike
Max Thrusters in remaining time