W3

Monday

3 sets not timed:

10m Monster Walk ea direction- https://www.youtube.com/watch?v=jiD4eOaivqY

10 Sidelying Clamshell/side- https://www.youtube.com/watch?v=EG5_gXcfozw

10 Cook Hip Lifts/leg- https://www.youtube.com/watch?v=s4I9F9rIqwM

30 sec Tricep Smash- https://www.youtube.com/watch?v=qGpDgLRNjsA

+

A1. Back Squat @ 4021,  3 reps x 5, rest 60 sec (3-4 warm up sets) - 245# across all 5 sets

245 felt good

A2. DB Windmill @ 3030, 3/arm x 5, rest 60 sec- https://www.youtube.com/watch?v=aA0aQ-x_VA0

12lbs 

B1. Suitcase Deadlift, 10/arm x 4, rest 20 sec b/w arms

70lbs

B2. Ring Body Saw from Elbows, 10 reps x 4, rest 90 sec **https://www.youtube.com/watch?v=U-jYC1q8mWo

Tuesday

Repeat Effort

10 min @ 80%

Run 200m

7 Burpee Box Jumps, 24”

5 Toes to Bar

Run 200m

7 KB Swings, 53#

7 Wallball, 20#

Rest 5 min

X 3 sets

1+200+7 burpees box jumps+5 toe to bar+ 200 m run(all 3 times)

Wednesday **record weights and reps etc..

A1. Front Rack Yoke Carry- 50’ x 4, rest 60 sec

140lbs add

A2. Ring Face Pulls @ 3030, 10 reps x 4, rest 90 sec- https://www.youtube.com/watch?v=wNnRKqNxmRE

10

B1. Bear Hug Stone Squat (focus on keeping toes straight forward) 6-8 reps (try to go up to next stone) x 4, rest 60 sec

The one after 115 ( Get 4 1/2 good reps each time)

B2. Strict Toes to Bar, 10-12 x 4, rest 60 sec-

Ugly 10

C1. DB Walking Lunges, 30 steps (15/leg) x 3, rest 30 sec **continuous reps, light enough to where you don’t have to break but it does burn a lot

20lbs

C2. YTI Raise @ 2020, 5/letter x 3, rest 60 sec- https://www.youtube.com/watch?v=C-3SISz4jXg

12lbs

Thursday ( What not able to make it)

Repeat efforts

5 min @ 80%

Run 100m (out the garage door, back in the front door)

5 Burpees **match last week’s score

Rest 3 min

5 min @ 80%

Bike 300m

10 Push-Ups

Rest 3 min

5 min @ 80%

Run 100m

9 Toes to Bar

Rest 3 min

Repeat both

**goal is same or more second time around

Friday ( got it in)

Run 30 sec @ consistent aerobic effort (not sprint)

Brisk Walk 60 sec

X 6 rounds

Easy walk 4min ×3

W2
Monday
3 sets not timed:
10m Monster Walk ea direction- https://www.youtube.com/watch?v=jiD4eOaivqY
10 Sidelying Clamshell/side- https://www.youtube.com/watch?v=EG5_gXcfozw
10 Cook Hip Lifts/leg- https://www.youtube.com/watch?v=s4I9F9rIqwM
30 sec Tricep Smash- https://www.youtube.com/watch?v=qGpDgLRNjsA
+

A1. Back Squat @ 4021,  3 reps x 5, rest 60 sec (3-4 warm up sets)

235(2), 245(2), 255(1)

A2. DB Windmill @ 3030, 3/arm x 5, rest 60 sec- https://www.youtube.com/watch?v=aA0aQ-x_VA0

15lbs
B1. Single Arm Russian KB Swings, 15/arm x 4, rest 20 sec b/w arms

53lbs
B2. Ring Body Saw from Elbows, 10 reps x 4, rest 90 sec **https://www.youtube.com/watch?v=U-jYC1q8mWo

Tuesday (we have to have some conditioning in place with body comp being the goal)
Repeat Effort
10 min @ 80%
10 Wallball, 20#
5 Burpees
Run 400m
Rest 5 min
X 3 sets

2+15, 2,2

Wednesday **record weights and reps etc..
A1. Front Rack Yoke Carry- 50’ x 4, rest 60 sec  **try to get more of your palm on the bar and keep it there even if you have to go lighter- won’t be as much of a front rack like front squat
A2. Ring Face Pulls @ 3030, 10 reps x 4, rest 90 sec- https://www.youtube.com/watch?v=wNnRKqNxmRE
B1. Bear Hug Stone Squat (focus on keeping toes straight forward) 10 reps x 4, rest 60 sec

115lbs
B2. Strict Toes to Bar, 10-12 x 4, rest 60 sec-

10
C1. DB Reverse Lunge off 45# plate, 20 alt reps (10/leg) x 3, rest 30 sec **continuous reps, light enough to where you don’t have to break but it does burn a lot

20lbs
C2. YTI Raise @ 2020, 5/letter x 3, rest 60 sec- https://www.youtube.com/watch?v=C-3SISz4jXg

13lbs
Thursday
Repeat efforts
5 min @ 80%
Run 100m (out the garage door, back in the front door)
5 Burpees **match last week’s score

4,4
Rest 3 min
5 min @ 80%
Bike 300m
10 Squat Jumps high as possible

4,4
Rest 3 min
5 min @ 80%
Run 100m
8 Toes to Bar
Rest 3 min

3,2+8
Repeat both
**goal is same or more second time around

Friday (Get it in)
Run 30 sec @ consistent aerobic effort (not sprint)
Brisk Walk 60 sec
X 6 rounds
Easy walk 4 min
X 3 sets

W1
Monday
3 sets not timed:
10m Monster Walk ea direction- https://www.youtube.com/watch?v=jiD4eOaivqY
10 Sidelying Clamshell/side- https://www.youtube.com/watch?v=EG5_gXcfozw
10 Cook Hip Lifts/leg- https://www.youtube.com/watch?v=s4I9F9rIqwM
30 sec Tricep Smash- https://www.youtube.com/watch?v=qGpDgLRNjsA
+
A1. Barbell RDL (to just below knee cap) @ 2021,  3 reps x 5, rest 60 sec (3-4 warm up sets) **Heavier

265

A2. DB Windmill @ 3030, 3/arm x 5, rest 60 sec- https://www.youtube.com/watch?v=aA0aQ-x_VA0


12lbs

B1. Single Arm Russian KB Swings, 12/arm x 4, rest 20 sec b/w arms

53lbs

B2. Ring Body Saw from Elbows, 10 reps x 4, rest 90 sec

 **https://www.youtube.com/watch?v=U-jYC1q8mWo

Tuesday (Mike to not waste your time programing this we probably might want to come up with something am going to do with better effort I know am not going to do this with any effort to be beneficial)
Repeat Effort
10 min @ 80%
20 No Push Up Burpees- keep core tight
Run 600m
Rest 5 min
X 3 sets

Wednesday **record weights and reps etc..
A1. Front Rack Yoke Carry (full hand on bar)- 50’ x 4, rest 60 sec

Put 145 on yoke


A2. Ring Face Pulls @ 3030, 10 reps x 4, rest 90 sec- https://www.youtube.com/watch?v=wNnRKqNxmRE

B1. Bear Hug Stone Squat (focus on keeping toes straight forward) 10 reps x 4, rest 60 sec

115 ( this was way worst then I thought)

B2. Inchworm Push-Up, 10-12 x 4, rest 60 sec- https://www.youtube.com/watch?v=AmTEE53zojs

10

C1. DB Reverse Lunge off 45# plate, 24 alt reps (12/leg) x 3, rest 30 sec **continuous reps, light enough to where you don’t have to break but it does burn a lot

20lbs

C2. YTI Raise @ 2020, 5/letter x 3, rest 60 sec- https://www.youtube.com/watch?v=C-3SISz4jXg

15lbs
Thursday ( Did class with new member  21:06, 210 pace on row, 10 pullup)
Repeat efforts
5 min @ 80%
Run 100m (out the garage door, back in the front door)
5 Burpees **match last week’s score
Rest 3 min
5 min @ 80%
Bike 300m
10 Squat Jumps high as possible
Rest 3 min
5 min @ 80%
Run 100m
8 Toes to Bar
Rest 3 min
Repeat both
**goal is same or more second time around

Friday ( Get it in)
Run 30 sec @ consistent aerobic effort (not sprint)
Brisk Walk 60 sec
X 6 rounds
Easy walk 4 min
X 3 sets
**let me know if you get this in

W8
Monday
3 sets not timed:
10m Monster Walk ea direction- https://www.youtube.com/watch?v=jiD4eOaivqY
10 Sidelying Clamshell/side- https://www.youtube.com/watch?v=EG5_gXcfozw
10 Cook Hip Lifts/leg- https://www.youtube.com/watch?v=s4I9F9rIqwM
30 sec Tricep Smash- https://www.youtube.com/watch?v=qGpDgLRNjsA
+

A1. Barbell RDL (to just below knee cap) @ 2021,  3 reps x 5, rest 60 sec (3-4 warm up sets) **Heavier

250lbs

A2. Floor Press @ 31X1, 2-3 x 5, rest 60 sec

Not done because of elbows

B1. Seated Good Morning @ 4011, 10 reps x 4, rest 60 sec **make sure feet are in front of knees w/ shins slanted back.  Keep back arched https://www.youtube.com/watch?v=ZYGr_OmM-yw

65lbs

B2. Side Plank on Ring (ring as close to ground as possible), 20-30 sec/side x 4, rest 60 sec- https://youtu.be/THtTNkdtMgI

20 sec

B3. Seated Hamstring Curls, 20 reps x 4, rest 90 sec **Blue band

Tuesday ( Did hero WOD)
Repeat Effort
10 min @ 80%
20 No Push Up Burpees- keep core tight
Run 600m
Rest 5 min
X 3 sets

Wednesday **record weights and reps etc..
A. Front Squat @ 30X1, build to 1RM

320lbs
B. Pull-Up @ 20X1, build to 1RM

88lbs
C1. Swiss Ball Hamstring Curls @ 40X1, 8 reps x 4, rest 60 sec - https://www.youtube.com/watch?v=oAYtwM95-ug
C2. Ring Push-Ups @ 50X1 @, 10-12 x 4, rest 60 sec-

10
C3. Barbell Glute Bridge @ 10X3, 10 reps @ 185-205# x 4, rest 60 sec **note change in tempo https://www.youtube.com/watch?v=ylpfCk3i-0Y

195lbs
C4. Narrow Supinated Grip Pull-Ups @ 20X1, AMRAP Unbroken x 4, rest 90 sec- https://www.youtube.com/watch?v=K0KcnKEnsQQ

10,10,10,10

Thursday (Did class workout its hard for me to let someone did it by themselves  20:10)
Repeat efforts
5 min @ 80%
Run 100m (out the garage door, back in the front door)
5 Burpees **match last week’s score
Rest 3 min
5 min @ 80%
Bike 300m
10 Squat Jumps high as possible
Rest 3 min
5 min @ 80%
Run 100m
8 Toes to Bar
Rest 3 min
Repeat both
**goal is same or more second time around

 Friday **get it in!
A1. Wall Squat, 60 sec x 4, rest 30 sec **hold a weight 15-20#
A2. Single Leg Glute Bridge @ 10X2 tempo *hold 2 sec at top, 12/leg x 4, rest 30 sec
A3. Jumping Lunges for max height, 8/leg x 4, rest 120 sec-*hold some kind of weight, about 10#/H
+
Run 800m
30 sec Hollow Hold
Rest 1:00 min
X 5 sets

W7
Monday
3 sets not timed:
10m Monster Walk ea direction- https://www.youtube.com/watch?v=jiD4eOaivqY
10 Sidelying Clamshell/side- https://www.youtube.com/watch?v=EG5_gXcfozw
10 Cook Hip Lifts/leg- https://www.youtube.com/watch?v=s4I9F9rIqwM
30 sec Tricep Smash- https://www.youtube.com/watch?v=qGpDgLRNjsA
+
A1. Barbell RDL (to just below knee cap) @ 2021,  5 reps x 5, rest 60 sec (3-4 warm up sets) **movement quality looks great last couple weeks, keep it up.

115lbs

A2. Incline Bench @ 31X1, 2-3 x 5, rest 60 sec **put one end of bench on top of another bench for incline

205lbs

B1. Seated Good Morning @ 4011, 10 reps x 4, rest 60 sec **make sure feet are in front of knees w/ shins slanted back.  Keep back arched
 https://www.youtube.com/watch?v=ZYGr_OmM-yw

Just bar

B2. Side Plank on Ring (ring as close to ground as possible), 20-30 sec/side x 4, rest 60 sec- https://youtu.be/THtTNkdtMgI


20sec

B3. Seated Hamstring Curls, 25 reps x 4, rest 90 sec **Blue band

Finally did this right

Tuesday
Did class workout

Repeat Effort
10 min @ 80%
18 No Push Up Burpees- keep core tight
Run 600m
Rest 5 min
X 3 sets


Wednesday **record weights and reps etc..

Didn't make it
A1. Front Squat @ 40X1, 3 reps x 5, rest 60 sec  **2-3 warm up sets to find starting weight **no standing on plates
A2. Wide Grip Pull-Up @ 40X2, 3-4 x 5, rest 60 sec **focus on tempo on way down **add weight if possible
B1. Swiss Ball Hamstring Curls @ 40X1, 8 reps x 4, rest 60 sec - https://www.youtube.com/watch?v=oAYtwM95-ug
B2. Ring Push-Ups @ 50X1 @, 10-12 x 4, rest 60 sec-
B3. Barbell Glute Bridge @ 10X3, 10 reps @ 185-205# x 4, rest 60 sec **note change in tempo https://www.youtube.com/watch?v=ylpfCk3i-0Y
B4. Narrow Supinated Grip Pull-Ups @ 20X1, AMRAP Unbroken x 4, rest 90 sec- https://www.youtube.com/watch?v=K0KcnKEnsQQ

Thursday
Repeat efforts
5 min @ 80%
Run 100m (out the garage door, back in the front door)
4 Burpees
Rest 3 min
4,4
5 min @ 80%
Bike 300m
12 Jumping Lunges
Rest 3 min

4,4
5 min @ 80%
Run 100m
7 Toes to Bar
Rest 3 min
Repeat both

4,4

**goal is same or more second time around

Friday **get it in!
A1. Wall Squat, 60 sec x 4, rest 30 sec **hold a weight 15-20#
A2. Single Leg Glute Bridge @ 10X2 tempo *hold 2 sec at top, 12/leg x 4, rest 30 sec
A3. Jumping Lunges for max height, 8/leg x 4, rest 120 sec-*hold some kind of weight, about 10#/H
+
Run 800m
30 sec Hollow Hold
Rest 1:00 min
X 5 sets

Week 6

Monday
3 sets not timed:
10m Monster Walk ea direction- https://www.youtube.com/watch?v=jiD4eOaivqY
10 Sidelying Clamshell/side- https://www.youtube.com/watch?v=EG5_gXcfozw
10 Cook Hip Lifts/leg- https://www.youtube.com/watch?v=s4I9F9rIqwM
+
A1. Barbell RDL (to just below knee cap) @ 5051,  2 reps x 5, rest 60 sec (3-4 warm up sets) **focus on good tempo (5 sec down and 5 sec up and feeling it in hamstrings

110lbs

A2. Incline Bench @ 31X1, 3-5 x 5, rest 60 sec **put one end of bench on top of another bench for incline

185,195,205,210lbs
B1. GHD Hip Extension @ 20X2, 10 reps x 4, rest 60 sec **hold plate across chest if possible
B2. Side Plank on Ring (ring as close to ground as possible), 20-30 sec/side x 4, rest 60 sec- https://youtu.be/THtTNkdtMgI
B3. Seated Hamstring Curls, 30 reps x 4, rest 90 sec **Blue band

Tuesday
Repeat Effort
10 min @ 80%
15 No Push Up Burpees- keep core tight
Run 600m
Rest 5 min
X 3 sets

Wednesday **record weights and reps etc..
A1. Front Squat @ 40X1, 3 reps x 5, rest 60 sec  **2-3 warm up sets to find starting weight, heels on green 10# plates

235,245,250,250

A2. Wide Grip Pull-Up @ 40X2, 3-4 x 5, rest 60 sec **focus on tempo on way down **add weight if possible

4

B1. Swiss Ball Hamstring Curls @ 40X1, 8 reps x 4, rest 60 sec - https://www.youtube.com/watch?v=oAYtwM95-ug

8
B2. Clapping Push Ups @ 20X1 @, 10-12 (be explosive) x 4, rest 60 sec- https://www.youtube.com/watch?v=oF2dMVdvnik

10
B3. Barbell Glute Bridge @ 10X3, 10 reps @ 185-205# x 4, rest 60 sec **note change in tempo https://www.youtube.com/watch?v=ylpfCk3i-0Y

185

B4. Narrow Supinated Grip Pull-Ups @ 20X1, AMRAP Unbroken x 4, rest 90 sec- https://www.youtube.com/watch?v=K0KcnKEnsQQ

10,10,10,10

Thursday
Repeat efforts
5 min @ 80%
Run 100m (out the garage door, back in the front door)
5 Box Jumps, 24”

4,4
Rest 3 min
5 min @ 80%
Bike 350m
12 Air Squats

4,4
Rest 3 min
5 min @ 80%
Run 150m
7 Toes to Bar
Rest 3 min

3,3 ugly toes to bar

Repeat both
**goal is same or more second time around

Friday **get it in!
A1. Wall Squat, 60 sec x 4, rest 30 sec **hold a weight 15-20#
A2. Single Leg Glute Bridge @ 10X2 tempo *hold 2 sec at top, 12/leg x 4, rest 30 sec
A3. Jumping Lunges for max height, 8/leg x 4, rest 120 sec-*hold some kind of weight, about 10#/H
+
Run 800m
30 sec Hollow Hold
Rest 1:00 min
X 5 sets

W5
Monday
3 sets not timed:
10m Monster Walk ea direction- https://www.youtube.com/watch?v=jiD4eOaivqY
10 Sidelying Clamshell/side- https://www.youtube.com/watch?v=EG5_gXcfozw
10 Cook Hip Lifts/leg- https://www.youtube.com/watch?v=s4I9F9rIqwM
+
A1. Barbell RDL (to just below knee cap) @ 5051,  3 reps x 4, rest 60 sec (3-4 warm up sets) **focus on good tempo (5 sec down and 5 sec up and feeling it in hamstrings

95lbs
A2. Incline Bench @ 31X1, 5-6 x 4, rest 60 sec **put one end of bench on top of another bench for incline

165,185,195,205

B1. GHD Hip Extension @ 20X2, 15 reps x 4, rest 60 sec **hold plate across chest if possible

25lbs plate

B2. Side Plank on Ring (ring as close to ground as possible), 20-30 sec/side x 4, rest 60 sec- https://youtu.be/THtTNkdtMgI


Ugly 20 seconds

B3. Seated Hamstring Curls, 30 reps x 4, rest 90 sec **Blue band

Tuesday
Repeat Effort
10 min @ 80%
Bike 500m
Run 400m
Rest 5 min
X 3 sets

Wednesday **record weights and reps etc..
A1. Heels Elevated Front Squat @ 40X1, 4 reps x 5, rest 60 sec  **2-3 warm up sets to find starting weight, heels on green 10# plates

225,235,245,245
A2. Wide Grip Pull-Up @ 40X2, 4-6 x 5, rest 60 sec **focus on tempo on way down **add weight if possible

6

B1. Swiss Ball Hamstring Curls @ 40X1, 8 reps x 4, rest 60 sec - https://www.youtube.com/watch?v=oAYtwM95-ug


B2. Medball Push Ups @ 20X1 @, 10-12/arm alternating (be explosive) x 4, rest 60 sec- https://www.youtube.com/watch?v=oF2dMVdvnik

B3. Barbell Glute Bridge @ 10X3, 15 reps @ 165-185# x 4, rest 60 sec **note change in tempo https://www.youtube.com/watch?v=ylpfCk3i-0Y

185lbs

B4. Narrow Supinated Grip Pull-Ups @ 20X1, AMRAP Unbroken x 4, rest 90 sec- https://www.youtube.com/watch?v=K0KcnKEnsQQ

10,10,10,10

Thursday
Repeat efforts
5 min @ 80%
Run 100m (out the garage door, back in the front door)
7 Toes to Bar

3+100, 4

Rest 3 min
5 min @ 80%
Bike 350m
12 Alt Jump Lunges

3+250, 3+230
Rest 3 min

5 min @ 80%
Run 150m
7 Burpees
Rest 3 min

3+100, 4
Repeat both
**goal is same or more second time around

Friday **get it in!
A1. Wall Squat, 60 sec x 4, rest 30 sec **hold a weight 15-20#
A2. Single Leg Glute Bridge @ 10X2 tempo *hold 2 sec at top, 12/leg x 4, rest 30 sec
A3. Jumping Lunges for max height, 8/leg x 4, rest 120 sec-*hold some kind of weight, about 10#/H

+
Run 800m
30 sec Hollow Hold
Rest 1:30 min
X 5 sets