Monday
A1. BSQ: 5 x 5,5,3,2,1 (You choose the weights but as reps go down weights go up), R :45
265,285,305,325,355 going up on a Monday

A2. GH Medball Torture Twist: 5 x 6/side, R :45 (15#)

Let's get them abs to popping

A3. Bike :25 @  60-70 Rpm's

Getting better at this

A4.  Single Leg Glute Bridge w/ Reach Over Opposite Shoulder: 5 x 8/side, R 1:00 (will show you this at the gym)




Cool Down Stretch

Tuesday
A1. Bench: 4 x 4, R :20 ( 245)

Did it with 240 by mistake but it went up and down

A2. One Arm DB Pulls: 4 x 4/arm(100# db), R 1:00
Was not 75lb but I got it done

B1. DB Incline Bench: 3 x 8, R :45 (75# db again this week)

Glad it was 8 and not 12

B2. Pull Ups: 3 x 7, R :45
+
21-15-9
KB Swings, 53#
Sit Ups
Box Jump Overs, 24"

So happy you pointed out that the box jump were not burpee box jump overs

Wednesday
A1. Ring Rows: 4 x 20, R :30 (let's try this again. Adjust your feet to where unbroken is attainable)
Did not get them done unbroken
A2. DB Thrusters: 4 x 10 (35#/hand), R :30

Like the 15 lbs Thrusters more lol

A3. Banded Russian KB Swings: 4 x 6, R 1:00 (Green Band + 53# KB)
+
10 min AMRAP
Run 200m (don't get hit by mail truck)
10 Burpees
50' Walking Lunges
Got 25 lunges on 2 round

10 min AMRAP
Rest 5 min
Bike 1 min
7 Kipping Pull Ups
10 Push Ups

4 Rounds

Thursday
A. 75 Wall Balls, 20# ; Every time you break or ball hits ground you have to run 200m
+
50 before I had to stop and run 200 than 25

10-20-30-20-10
Anchored Sit Ups (feet under heavy db)
Russian Step Ups (reps per leg), 24" box & 25# db's/hand (step up and knee drive)

Anything with Russian in it means it's going to hurt. Nothing with Russian or deadlifts will be in workout I put together. lol