Monday’s Workout
10 Rounds For Time
440m Bike
1 Legless Rope Climb
Tuesday’s Workout
Part 1
5-5-3-3-1-1-1
Thruster
Part 2
4 Rounds For Time
200m Run
5-7-9-11
Burpee
Thruster
Wednesday’s Workout
Part 1
3-3-2-2-1-1-1
Power Clean + Push Jerk
Part 2
4 Rounds Each For Time
Every 4 Minutes
15/10 Calorie Bike
250m Row
10 GHD Sit Ups
10 KB Ground to Overhead
Rest
Thursday’s Workout
“Mary”
AMRAP 20
5 Handstand Push Ups
10 Pistol Squats
15 Pull Ups
Friday’s Workout
Bodybuilding Day
Part 1
3 Sets
10 Tempo Bench
10 Tempo DB Rows
40 Banded Curls
2 Minute Rest
Part 2
3 Sets
10 Tempo Back Squats
10 Tempo DB Press
40 Banded Tricep Extensions
2 Minute Rest
Saturday’s Workout
2 Rounds
100/75 Calorie Bike
40 Power Snatch