Monday
Part A
Core Intervals
3 Rounds, 30 seconds + 15 seconds rest
Hanging Knee Raises
Plank with Knee Tuck
Situps
GHD Back Extensions
Part B
30 min AMRAP
1000m Row
30 Box Jumps
20 DB Thrusters 20#
10 Renegade Row with Pushup
Wednesday
Warm-up - 3x
15 KB Swings
15 Ball Slams
15 Goblet Squats
10cal bike
Strength Circuit 1 - 4 rounds
10-12 Seated Arnold Press
10-12 Lat Pulldowns
10-12 Chest Supported Row
10-12 Weighted Roman Chair
Strength Circuit 2 - 4 rounds
10-12 Leg Extension
10-12/leg Bulgarian Split Squats
10-12/leg Weighted Lunge
10-12 Weighted Glute Bridge
Finisher: 10 minutes of cardio. Can be on the bike, rower, or walking/running
Thursday
Part A
5-6 Sets
2 Hang Power Cleans
Work up to a moderately heavy weight in your first 3 sets, then do the last 2-3 sets at the heavy weight
Part B
4 Rounds (20min workout)
1 min Ball Slam
1 min Double Unders
1 min Russian Step Ups
1 min Alt DB Snatch
1 min rest
Friday
Part A
4 Sets
10 Back Squats - go as heavy as possible. Work up to your working weight and then start your 4 sets there.
Rest as needed between sets
Part B
4 Rounds
20 Reverse Crunches
40 Double Unders
20 Back Squats 95/65
Saturday
Teams of 2 - break up the reps however you want as a team. Must complete one movement then move onto the next.
1 mile run together or 2000m row rowed at the same time (both complete the full amount) (can be broken up so one person rows and one person runs on the same team)
50 Burpees
60 Box Jumps
70 Goblet Squats
80 Situps
90 KB Swings
100 DB Push Press