each workout will start with a warm up, additional core work and finish with a cool down and stretch
MON:Filthy Fourty ( 1 round of the following for time)
- 40 Box jump, 24 inch box
- 40 Jumping pull-ups
- 40 Kettlebell swings, 1 pood
- Walking Lunge, 40 steps
- 40 Knees to elbows
- 40 Push press, 45 pounds
- 40 Back extensions
- 40 Wall ball shots, 20 pound ball
- 40 Burpees
- 40 Double unders (or atleast 40 attempts)
TUE
“Lee”
Five rounds for time of:
Run 3 min
Deadlift, 5 rep
Squat clean, 3 reps
pound Push jerk, 5 reps
HSPU, 5 reps
Rope climb, 3 reps
WED
Skill practice: Pistol Squat 2 x 6
Bike : 5 min/ 4 min/ 3 min/ 2 min / 1 min ( in between each bike interval do the following plyo lunges 10 x 12 x 14x 16x 18
Note: glutes are going to hurt going up stairs on Thursday and Friday 
THURSDAY ( Amrap part A and B for 10 min each)
PART A
- Flat Bench Press x 5
- Row x 10
- Dip x 5
PART B
- T2B X 10
- Back Squat 80% 1 RM X 5
- Step overs X 12
FRI:
“Helenish”
20 min AMRAP: (1 min break between each round)
Walk 2 min with plate overhead ( 45# /25#)
Bent Row with plate x 8 each side
Push ups x 12
Air Squat x 15
12 Pull-ups