Wokoutspl

i
t

Monday=hi
i
t+cr
ossf
it

Tuesday=upperbody

Wednesday=l
owerbody

Thur
sday=Hi
i
t+cr
ossf
it

Fr
iday=l
owerbody

Sat
urday=upperbody

Hi
i
t(sessi
on)+cr
ossf
it

1.Kett
lebel
lswi
ng(30)+Bat
tl
ingr
opes(45sec.)+Sl
edgehammerswi
ng(20persi
de)=15
min.Nonstop

2.Ti
ref
li
p(5f
li
ps)+speedRunni
ng(10r
ounds)+boxj
umps(20)=15mi
n.Nonst
op

3.Wei
ght
edl
egl
i
ft+cabl
ecr
unch4×12-15

4.Cabl
erev
ersecr
unches+decl
i
newei
ght
edsi
tups(body
wei
ghtaf
terf
ail
ure)4×12-15

5.Db.St
andi
ngt
wist+si
depl
ank(30sec.P.
s)3×30

6.Abwheel
rol
l
out+wei
ght
eddecl
i
necr
unches3×15

Upperbody(addi
ti
onal
car
diodur
ingr
estper
iod)

1.Cl
ean&pr
ess4×20+hi
ghkness(100)

2.Rackpul
l
s5×20+handwal
k&up(20)

3.Ly
ingchestpr
essmachi
ne4×20+Bur
peewi
thpushups(20)

4.Bb.Bi
cepcur
ls+Tr
iceppushdown3×15+j
umpi
ngj
acks(20)

5.Pr
eachercur
ls+t
ri
cepbenchdi
ps3×15+cr
ossel
bowt
oknee(100)

Lowerbody(r
est30sec.B/
weachset)

1.DeepSquat
s+hal
fsquat+j
umpsquat
s3×15-25
2.Legpr
ess+l
egext
ensi
on+spi
lsquat3×15-25

3.Dy
nami
clunges+st
ati
clunges+j
umoi
ngl
unges3×12-15persi
de

4.Db.Deadl
i
ft+seat
edl
egcur
ls+boxj
ump3×15-25

5.St
andi
ngcal
frai
se+seat
edcal
frai
se4×20-25

6.Cal
frai
seonl
egpr
ess3×20-25

7.Si
ngl
elegSeat
edcal
frai
seonl
egcur
ls3×max
.

Hi
i
t+cr
ossf
it

1.Kett
lebel
lpi
rat
eshi
p(30)+ki
cksonboxi
ngbag(20p.
s)+t
ir
ejumps(100)15mi
n.Non
stop

2.Deadl
i
ftwi
thj
umpov
er4×20.+I
nver
tedr
ow(20)15mi
n.Nonst
op

3.Wei
ght
edl
egl
i
ft+cabl
ecr
unch4×12-15

4.Cabl
erev
ersecr
unches+decl
i
newei
ght
edsi
tups(body
wei
ghtaf
terf
ail
ure)4×12-15

5.Db.St
andi
ngt
wist+si
depl
ank(30sec.P.
s)3×30

6.Abwheel
rol
l
out+wei
ght
eddecl
i
necr
unches3×15

Lowerbody

Sameasbef
ore

Upperbody(addi
ti
onal
car
diodur
ingr
estper
iod)

1.Deadl
i
ft+pul
lups+Hy
per
ext
ensi
on4×15-25+speedr
un(3r
ounds)

2.Db.Benchpr
ess+pecdecf
ly+pushups4×15-25+boxi
ngbagpunches(100)

3.Seat
eddb.Shoul
derpr
ess+upr
ightr
ows+pi
kepushups3×15-20+mount
aincl
i
mber
s
(100)

4.Ezbarcur
ls+t
ri
cepr
opepushdown3×15+al
ter
nat
igr
oundt
ouch(30)

5.Hammerdb.Cur
ls+t
ri
cepsov
ergeadext
ensi
on3×15+si
deshuf
fl
e(4r
ounds)