Monday
1)
7 x 2 L/R Dumbell Snatch
7 x 7 Overhead Squat
2)
Push Press
9 x 4
Every Minute on The Minute
Bench Press
6 x 10
Sit Ups
6 x 12
Every 3 Minutes
3)
7 Minute AMRAP
Burpees to a 6” Target
4)
3 Mile Jog
Tuesday
1)
3 x 10 High Row
3 x 10 Seated Cable Row
2)
Back Squat
5 x 10
Lat Pull Down
5 x 10
Every 3 Minutes
Reverse Lunges
2 x 20 (10 Left, 10 Right)
Australian Pull Ups
2 x 15
Every 4 Minutes
3)
150 Jump Ropes
30 Air Squats
150 Jump Ropes
30 Air Squats
150 Double Unders
4)
5 rounds
Rowing intervals, use total distance or calories as score
10 seconds on :10 seconds off
20:10
10:10
30:10
15:10
25:60
Wednesday
1)
4 x 8 Seated Dumbell Press
4 x 8 Incline Bench Press
2)
Close Grip Bench Press
6 x 8
Strict Toes to Bar
6 x 8
Every 3:30
3)
12 Minute AMRAP
3 Wall Walks
6 Hand Release Push Ups
9 Burpees
12 Calories Rowing
4)
Supplemental Endurance
Intervals
Cover max distance during each interval
Row 3 minutes
Rest 1 minute
Row 3 minutes
Rest 3 minute
Row 3 minutes
Rest 1 minute
Row 3 minutes
Rest 3 minute
Row 3 minutes
Thursday
1) 45 Minutes Stairmaster or 5 Miles Jogging
Friday
1)
5 x 10 Leg Press
5 x 20 Walking Lunges
2) 30 Minutes Stairmaster or 3 Miles Jogging
