W11

Monday ( Had to work Monday so couldn’t make it to gym)

A1. Curtsy Lunge, 4 x 5/leg, rest 30 sec b/w legs **hold DB in goblet
Position

A2. Cossack Squats, 4 x 5/leg, rest 30 sec b/w legs **hold DB in goblet
Position

A3. Hip Extensions @ 4022, 4 x 12, rest 30 sec (hold weight if possible)

A4. DB Bicep Curls @ 5010 tempo, 4 x 12 reps, rest 90 sec **5 sec on the
way down to FULL extension

+

7 min @ 80%

Bike 10 Cals

20 Walking Lunges

12 V-Ups

Rest 3 min

7 min @ 80%

Run 200m

10 Burpees

Tuesday

10 min @ 70%

Run 400m

21 Russian KB Swings, 35#
2+1

Rest 5 min

10 min @ 70%

100 Jump Ropes

12 Burpees

3
3

Rest 5 min

10 min @ 70%

Row 350m

15 Wallball, 20#

3

Wednesday ( Did fight gone bad)

A1. Lateral Sled Drag w/ harness around waist, 4 x 30 sec each direction w/
90# on top, rest 60 sec

A2. Strict Ring Pull-Ups @ 30X1, 4 x 8, rest as needed **add weight if
possible **If elbows hurt, do single arm Bent Row w/ DB’s

B1. Single Leg Double DB Good Morning (same as RDL but now hold bar on back
instead of DB’s) w/ foot elevated @ 3010, 3 x 8-10/leg, rest 60 sec **focus
on pushing back food into wall and hips towards wall

B2. Banded Tricep Extensions @ 5010, 3 x 15 reps, rest 90 sec **press down
fast and then 5 sec on the way back up.

C1. DB Reverse Fly’s, 3 x 15 reps, rest as needed

C2. HS Hold, 3 x 45 sec, rest as needed

C3. Jefferson Curl w/ 5# @ 3030, 3 x 5 reps, rest as needed-
https://www.youtube.com/watch?v=bYRbXGbAq8A

Thursday

A. Ring Dip Support Hold, 3 x 20-30 sec support, rest as needed

20 sec
+

Row 500m @ 2:00/500m, rest 60 sec x 4 sets  **note change in rest interval

Rest 5 min

15 min EMOM

1st- 5 Burpee Box Jumps, 24”

2nd- 8 Toes to Bar + 8 Wallball, 20#

3rd- 30 sec Double Under Practice

Rest 4 min

Row 2000m @ 2:10/500m

End up doing it for time 7:52 (1st 1000 / 1:55 pace 2nd 1000/ 2:05 pace)

Friday

Run 10 min easy pace

Then

Run 4 x 3 min @ high effort, rest/walk 1:00 min *each 3 min should cover
same distance

Then

Run 5 min easy pace

Monday

A1. Curtsy Lunge, 4 x 6/leg, rest 30 sec b/w legs

A2. Cossack Squats, 4 x 6/leg, rest 30 sec b/w legs

A3. Hip Extensions @ 4022, 3 x 15, rest 30 sec (hold weight if possible)

25lbs
A4. DB Bicep Curls @ 5010 tempo, 3 x 12 reps, rest 90 sec **5 sec on the
way down to FULL extension

+

7 min @ 80%

Bike 10 Cals

10 Air Squat

10 V-Ups

3

Rest 3 min

7 min @ 80%

Run 200m ( 1 Run, 200m x2 )

10 Box Jump Overs, 24”

3
Tuesday

10 min @ 70%

Run 400m

10 DB Thrusters, 25#/H

Rest 5 min

10 min @ 70%

100 Jump Ropes

10 GH Sit Ups just back to parallel

10 PushUps @ 3010 tempo **3 sec down

Rest 5 min

10 min @ 70%

Row 350m

10 No Push-Up Burpees over the Rower

Wednesday

A1. Lateral Sled Drag w/ harness around waist, 4 x 30 sec each direction w/
90# on top, rest 60 sec

A2. Strict Ring Pull-Ups @ 30X1, 4 x 6-7, rest as needed **add weight if
possible **If elbows hurt, do single arm Bent Row w/ DB’s
7

B1. Single Leg Double DB Good Morning (same as RDL but now hold bar on back
instead of DB’s) w/ foot elevated @ 3010, 3 x 8-10/leg, rest 60 sec **focus
on pushing back food into wall and hips towards wall
10

B2. Banded Tricep Extensions @ 5010, 3 x 12 reps, rest 90 sec **press down
fast and then 5 sec on the way back up.
12

C1. DB Reverse Fly’s, 3 x 12 reps, rest as needed

12lbs

C2. HS Hold, 3 x 45 sec, rest as needed

C3. Jefferson Curl w/ 5# @ 3030, 3 x 5 reps, rest as needed-
https://www.youtube.com/watch?v=bYRbXGbAq8A

Thursday

Did class so I would be ready for 12 days of Christmas

A. Ring Dip Support Hold, 3 x 20-30 sec support, rest as needed

+

Row 500m @ 2:00/500m, rest 60 sec x 4 sets  **note change in rest interval

Rest 5 min

15 min EMOM

1st- 5 Burpee Box Jumps, 24”

2nd- 8 Toes to Bar + 8 Wallball, 20#

3rd- 30 sec Double Under Practice

Rest 4 min

Row 2000m @ 2:10/500m

Friday

12 Days of Christmas  (1hr 17min)


Run 10 min easy pace

Then

Run 4 x 3 min @ high effort, rest/walk 1:00 min *each 3 min should cover
same distance

Then
Run 5 min easy pace

W9

Monday

A1. Curtsy Lunge, 3 x 8/leg, rest 30 sec b/w legs

A2. Cossack Squats, 3 x 8/leg, rest 30 sec b/w legs

A2. Hip Extensions @ 4022, 3 x 15, rest 30 sec (hold weight if possible)

A2. Rope Climb Legless (legs don’t touch rope up or down, 3 x 1, rest 90 sec

+

7 min @ 80%

Bike 10 Cals

10 Air Squat

10 Push Ups
3+1

Rest 3 min

7 min @ 80%

Run 200m

15 Wallball, 20#

10 Russian KB Swings, 53#

2

Tuesday

10 min @ 70%

Run 400m

10 Burpee Box Jumps, 24”

2 ( right elbow discomfort on Burpees  )

Rest 5 min

10 min @ 70%

100 Jump Ropes

10 Toes to Bar **only count if your feet touch the bar

10 Double KB Deadlifts, 53#/H **KB’s touch ground right outside feet, keep
chest up tall

3+78

Rest 5 min

10 min @ 70%

Row 350m

10 Pull-Ups

10 Ring Push Ups

3 ( right elbow discomfort on Pull-Ups/ push ups)

Wednesday

A1. Lateral Sled Drag w/ harness around waist, 4 x 30 sec each direction w/
90# on top, rest 60 sec

A2. Strict Ring Pull-Ups @ 30X1, 4 x 6-7, rest as needed **add weight if
possible

B1. Single Leg Double DB Good Morning (same as RDL but now hold bar on back
instead of DB’s) w/ foot elevated @ 3010, 3 x 8-10/leg, rest 60 sec **focus
on pushing back food into wall and hips towards wall

B2. Strict HSPU’s, 3 x 5-7, rest 90 sec **head should touch abmat on the
floor

Couldn’t because of elbow discomfort going down

C1. L-sit Pull-Up, 3 x 3-5, rest as needed

5

C2. HS Hold, 3 x 45 sec, rest as needed

45 sec

C3. Jefferson Curl w/ 5# @ 3030, 3 x 5 reps, rest as needed-
https://www.youtube.com/watch?v=bYRbXGbAq8A

( Went to gym but its not in me to make Becca stay just for me to workout also elbow wouldn't have let me do ring Dip, Burpees, Toes to Bar)

Thursday

A. Ring Dip @ 33X3, 3 x 5 reps, rest as needed ****not change in tempo- 3
sec at bottom and at top of movement

+

Row 500m @ 2:00/500m, rest 60 sec x 4 sets  **note change in rest interval

Rest 5 min

15 min EMOM

1st- 5 Burpee Box Jumps, 24”

2nd- 8 Toes to Bar + 8 Wallball, 20#

3rd- 30 sec Double Under Practice

Rest 4 min

Row 2000m @ 2:10/500m

Friday

Run 10 min easy pace

Then

Run 4 x 3 min @ high effort, rest/walk 1:15 min *each 3 min should cover
same distance

Then
Run 5 min easy pace

W7
Monday
A1. Russian Step Ups w/ DB’s by Side, 3 x 12/leg, rest 30 sec b/w legs
A2. Hip Extensions @ 4022, 3 x 12, rest 30 sec (note how these are)
A2. Rope Climb Legless + Pull-Up, 3 x 1 RC + 5 Strict Pull-Ups, rest 90 sec
+
5 min to Row 750m in less than 3 min, remaining 5 minutes is your rest **note 750m time
2:55
@ 5 min, start the following
5 rounds for time:
5 Pull-Ups
10 Push Ups
15 Squats

7:40 min
Tuesday
Bike Sprint- 4 x 15 sec @ max effort, rest 1:45
+
3 rounds for time:
Run 200m
15 KB Swings, 53#
6:33
Rest 4 min
3 rounds for time:
Row 250m
7 Burpees over Rower

8:30
Rest 4 min
For time:
21-15-9 Wallballs
15-12-9 Toes to Bar

5:00 (toe to Bar were mostly ugly)

Wednesday
A1. Sled Drag Forward w/ harness around waist, 4 x 30 sec w/ 140# on top, rest 60 sec
A2. Strict Chest to Bar @ 30X1, 4 x 6-7, rest as needed **add weight if possible, chest must touch bar though

7
B1. Single Leg Double DB RDL w/ foot elevated @ 3010, 3 x 8-10/arm, rest 60 sec **focus on pushing back food into wall and hips towards wall

20 lbs

B2. Seated DB Z-Press, @ 20X2, 3 x 6-10 reps, rest 90 sec  **increase load if possible, if not, go up in reps  https://www.youtube.com/watch?v=BkHyaCDw00c

55lbs

C1. L-sit Hang from Rope at top of Pull-Up, 3 x 20-30 sec, rest as needed

20 sec

C2. HS Hold, 3 x 35 sec, rest as needed
C3. Jefferson Curl w/ 5# @ 3030, 3 x 5 reps, rest as needed- https://www.youtube.com/watch?v=bYRbXGbAq8A

Thursday
A. Ring Dip @ 30X1, 3 x 7 reps, rest as needed **add weight if possible

7 ( elbows hurt doing this today)
+
Row 500m @ 2:00/500m, rest 90 sec x 4 sets  **note change in rest interval
Rest 5 min
15 min EMOM
1st- 12 DB Thrusters, 30#/H
2nd- 5 Kipping Pull-Ups + 25 High Knee Jump Ropes
3rd- 5 Burpee Box Jumps, 24/20”
Rest 4 min
Row 2000m @ 2:12/500m

8:51

Friday
Run 10 min easy pace
Then
Run 4 x 3 min @ high effort, rest/walk 1:30 min *each 3 min should cover same distance
Then
Run 5 min easy pace

W7
Monday
A1. Russian Step Ups w/ DB’s by Side, 3 x 12/leg, rest 30 sec b/w legs
A2. Hip Extensions @ 4022, 3 x 12, rest 30 sec (note how these are)
A2. Rope Climb Legless + Pull-Up, 3 x 1 RC + 5 Strict Pull-Ups, rest 90 sec
+
5 min to Row 750m in less than 3 min, remaining 5 minutes is your rest **note 750m time
2:55
@ 5 min, start the following
5 rounds for time:
5 Pull-Ups
10 Push Ups
15 Squats

10:00 min
Tuesday

Did class workout

Bike Sprint- 4 x 15 sec @ max effort, rest 1:45
+
3 rounds for time:
Run 200m
15 KB Swings, 53#
Rest 4 min
3 rounds for time:
Row 250m
7 Burpees over Rower
Rest 4 min
For time:
21-15-9 Wallballs
15-12-9 Toes to Bar

Wednesday

Did not make it to gym

A1. Sled Drag Forward w/ harness around waist, 4 x 30 sec w/ 140# on top, rest 60 sec
A2. Strict Chest to Bar @ 30X1, 4 x 6-7, rest as needed **add weight if possible, chest must touch bar though
B1. Single Leg Double DB RDL w/ foot elevated @ 3010, 3 x 8-10/arm, rest 60 sec **focus on pushing back food into wall and hips towards wall
B2. Seated DB Z-Press, @ 20X2, 3 x 6-10 reps, rest 90 sec  **increase load if possible, if not, go up in reps  https://www.youtube.com/watch?v=BkHyaCDw00c
C1. L-sit Hang from Rope at top of Pull-Up, 3 x 20-30 sec, rest as needed
C2. HS Hold, 3 x 35 sec, rest as needed
C3. Jefferson Curl w/ 5# @ 3030, 3 x 5 reps, rest as needed- https://www.youtube.com/watch?v=bYRbXGbAq8A

Thursday
A. Ring Dip @ 30X1, 3 x 7 reps, rest as needed **add weight if possible
+
Row 500m @ 2:00/500m, rest 90 sec x 4 sets  **note change in rest interval
Rest 5 min
15 min EMOM
1st- 12 DB Thrusters, 30#/H
2nd- 5 Kipping Pull-Ups + 25 High Knee Jump Ropes
3rd- 5 Burpee Box Jumps, 24/20”
Rest 4 min
Row 2000m @ 2:12/500m

Friday

Did class workout

Run 10 min easy pace
Then
Run 4 x 3 min @ high effort, rest/walk 1:30 min *each 3 min should cover same distance
Then
Run 5 min easy pace

Saturday

Did class workout

W6
Monday
A1. Russian Step Ups w/ KB’s in Front Rack, 3 x 8/leg, rest 30 sec b/w legs
A2. Hip Extensions @ 4022, 3 x 10, rest 30 sec
A2. Rope Climb Legless + Pull-Up, 3 x 1 RC + 5 Strict Pull-Ups, rest 90 sec
+
5 min to Row 750m in less than 3 min, remaining 5 minutes is your rest **note 750m time
@ 5 min, start the following
30 Burpee Box Jumps, 24” for time:
4:23
Tuesday
For time:
Row 250m
15 KB Swings, 53#
25 Burpees
15 KB Swings, 53#
5:27
Row 250m
Rest 10 min
For time:
Run 200m
20 Burpees
Run 200m

Back get tight after Burpees walked run ( was at 3 min )
Wednesday
A1. Sled Drag Forward w/ harness around waist, 4 x 30 sec w/ 120# on top, rest 60 sec

#120
A2. Strict Chest to Bar @ 30X1, 4 x 4-6, rest as needed **add weight if possible, chest must touch bar though

6 no weight add
B1. Single Leg Double DB RDL w/ foot elevated @ 3010, 3 x 8-10/arm, rest 60 sec **https://www.youtube.com/watch?v=Y62WPbnWRhY (go to about 3:45 in video)

You already 10 out of 10 I did this wrong
B2. Seated DB Z-Press, @ 20X2, 3 x 6-8 reps, rest 90 sec  **increase load if possible, if not, go up in reps  https://www.youtube.com/watch?v=BkHyaCDw00c

55lbs
C1. L-sit Hang from Rope at top of Pull-Up, 3 x 20-30 sec, rest as needed

20 with rest
C2. HS Hold, 3 x 35 sec, rest as needed

Thursday
A. Ring Dip @ 30X1, 3 x 6 reps, rest as needed **add weight if possible
+
Row 500m @ 2:05/500m, rest 60 sec x 5 sets  **note change in rest interval
Rest 4 min
15 min EMOM
1st- 17 Wallball, 20#
2nd- 5 Kipping Pull-Ups + 5 Burpees
3rd- 10 Box Jumps, 24”

Rough

Rest 4 min
Row 2000m @ 2:12/500m

9:00 min

Friday
Run 10 min easy pace
Then
Run 4 x 3 min @ high effort, rest/walk 2 min *each 3 min should cover same distance
Then
Run 5 min easy pace

W5
Monday
A1. Russian Step Ups w/ KB’s in Front Rack, 4 x 8/leg, rest 30 sec b/w legs
A2. Rope Climb Legless, 4 x 1, rest 90 sec
+
4 min to Row 500m in less than 2 min, remaining 4 minutes is your rest **note 500m time
@ 4 min, start the following
3 rounds
15 Wallball, 30#
15 Pull-Ups **chin over bar every rep

Row 1:54, 8:30 for the 3 rounds

Tuesday
Class metcon
3 rounds for time:
Run 400m
21 KB Swings, 53#
12 Burpee Box Jumps, 24”

20  minutes. Back got really tight after 2nd run

Wednesday
A1. Sled Drag Forward w/ harness around waist, 4 x 30 sec w/ 110# on top, rest 60 sec

A2. Strict Chest to Bar @ 30X1, 4 x 4-5, rest as needed **add weight if possible, chest must touch bar though

5

B1. Single Leg Double DB RDL @ 3010, 3 x 8-10/arm, rest 60 sec **lighter if needed, keep back straight and get DB’s atleast below knee

25lbs
B2. Seated DB Z-Press, @ 20X2, 3 x 6-12 reps, rest 90 sec  **increase load if possible, if not, go up in reps

55lbs

C1. L-sit Hang from Rope at top of Pull-Up, 3 x 15-30 sec, rest as needed

15 Seconds
C2. HS Hold, 3 x 35 sec, rest as needed

Thursday
A. Ring Dip @ 30X1, 3 x 5 reps, rest as needed **add weight if possible

5 no weight add
+
Row 500m @ 2:04/500m, rest 90 sec x 5 sets
Rest 4 min
15 min EMOM
1st- 15 Wallball, 20#
2nd- 5 Kipping Pull-Ups + 10 Box  Jumps, 24”
3rd- 30 sec Jump Rope (practice some DU’s)
Rest 4 min
Row 2000m @ 2:12/500m

8:47

Friday
Run 10 min easy pace
Then
Run 4 x 2 min @ high effort, rest/walk 1 min *each 2 min should cover same distance
Then
Run 5 min easy pace

W4
Monday
A1. Russian Step Ups w/ KB’s in Front Rack, 4 x 10/leg, rest 30 sec b/w legs
A2. Rope Climb Legless, 4 x 1, rest 90 sec
+
4 min to Row 500m in less than 2 min, remaining 4 minutes is your rest **note 500m time
@ 4 min, start the following
3 rounds
10 Burpee Box jumps, 24”
20 Wallball, 20#

Total time 11:55 ( Row time 1:45)
Tuesday
10 min @ moderate effort
Run 200m
12 Russian Kb Swings, 70#
12 V-Ups

3 rounds
Rest 5 min
10 min @ moderate effort
Run 200m
10 Toes to Bar
5 Burpees

Rounds 2+1
Rest 5 min
10 min @ moderate effort
Run 200m
7 Pull-Ups
4 Ring Dips

3 rounds

Going to stinky feet this weekend to find new running shoes because my shin have been on fire last 3 weeks that I have done this. The runners of gym all believe it's the shoes.

Wednesday
A1. Sled Drag Forward w/ harness around waist, 4 x 30 sec w/ 90# on top, rest 60 sec
A2. Strict Chest to Bar @ 30X1, 4 x 5-6, rest as needed **note if you get Chest to make contact with bar

5 (Made contact )
B1. Single Leg Double DB RDL @ 3010, 3 x 8-10/arm, rest 60 sec **35#+ each hand

Some were ok most were real ugly
B2. Seated DB Z-Press, @ 20X2, 3 x 8-10 reps, rest 90 sec https://www.youtube.com/watch?v=BkHyaCDw00c

25lbs×10
C1. L-sit Hang from Rope at top of Pull-Up, 3 x 10-20 sec, rest as needed
C2. HS Hold, 3 x 35 sec, rest as needed

Thursday
Row 500m @ 2:04/500m, rest 90 sec x 5 sets
Rest 4 min
15 min EMOM
1st- 5 Burpee Box Jumps, 24”
2nd- 5 Kipping Pull-Ups + 5 Thrusters, 95#
3rd- 30 sec Jump Rope (practice some DU’s)
Rest 4 min
Row 2000m @ 2:15/500m  **8:45 is faster than 2:15/500m

8:57

Friday

Ended up just running today. ( WENT TO Stinky feet on way home from work  and want to try out new shoes) You can just program Monday – Thursday I do better at gym than the house.

A1. Renegade Row, 3 x 10/arm, rest as needed **Do R Arm, then push up, then L arm, then push up. So 10 row’s each arm will be 20 push ups.
+
4 min to run 400m **goal is sub 2 min to allow 2 min or more of rest **record time of 400m
@ 4 min mark, start 16 min AMRAP
60 sec High Knee Jump Rope
7 Clapping Push Ups
7 V-Ups
7 DB Thrusters, (whatever weight you have at home)
7 Burpees

W3
Monday
A1. Russian Step Ups w/ KB’s in Front Rack, 3 x 10/leg, rest 30 sec b/w legs

44lbs
A2. Rope Climb Legless, 3 x 1, rest 90 sec
+
4 min to Row 500m in less than 2 min, remaining 4 minutes is your rest **note 500m time
@ 4 min, start the following
21-15-9
Wallball, 20#
Box Jumps, 24”
KB Swings, 53#

Total time 16:22
Tuesday
10 min @ moderate effort
Run 200m
10 Goblet Squats, 53#
10 V-Ups

3 rounds but you would have  frowned at the goblet squats

Rest 5 min
10 min @ moderate effort
Run 200m
10 Pull-Ups
10 Ring Push Ups

4 rounds

Rest 5 min
10 min @ moderate effort
Run 200m
15 Burpees

2 rounds( Run and Burpees together really Mike)

Wednesday
A1. Barbell Single Leg Toe Taps @ 30X1, 3 x 8-10 each leg

10
A2. Strict Chest to Bar @ 30X1, 3 x 5-6, rest as needed **note if you get Chest to make contact with bar

5 some made contact with bar

B1. Single Leg Double DB RDL @ 3010, 3 x 8-10/arm, rest 60 sec **30#+ each hand

10
B2. Seated DB Z-Press, @ 20X2, 3 x 8-10 reps, rest 90 sec https://www.youtube.com/watch?v=BkHyaCDw00c

10 (25lbs)
C1. L-sit Hang from Rope at top of Pull-Up, 3 x 10-20 sec, rest as needed
13 seconds
C2. HS Hold, 3 x 35 sec, rest as needed


Thursday
Row 500m @ 2:04/500m, rest 90 sec x 5 sets
Rest 4 min
15 min EMOM
1st- 10 Thrusters, 95#
2nd- 5 Kipping Pull-Ups + 20 sec Jump Rope
3rd- 5 Burpee Box Jumps, 24”
Rest 4 min
Row 2000m @ 2:15/500m  **do your best to hold this pace

8:45 don’t hold 2:15
Friday (Had lower back pain today that felt like it was getting more aggravated as I continue working out so I stopped )

A1. Renegade Row, 3 x 10/arm, rest as needed **Do R Arm, then push up, then L arm, then push up. So 10 row’s each arm will be 20 push ups.
+
4 min to run 400m **goal is sub 2 min to allow 2 min or more of rest **record time of 400m
@ 4 min mark, start 16 min AMRAP
60 sec High Knee Jump Rope
7 Clapping Push Ups
7 V-Ups
7 DB Thrusters, (whatever weight you have at home)
7 Burpees

• W2
Monday
A1. Russian Step Ups w/ KB’s in Front Rack, 3 x 12/leg, rest 30 sec b/w legs
A2. Rope Climb Legless, 3 x 1, rest 90 sec
+
4 min to Row 500m in less than 2 min, remaining 4 minutes is your rest
@ 4 min, start the following
3 rounds for time
100’ Bear Crawl
15 Wallball, 20#
7 Kipping Pull-Ups
15 Russian KB Swings, 53#
7 Toes to Bar
19:11

Tuesday
10 min @ moderate effort
Run 200m
12 DB Thrusters, 30#/H
12 Box Jumps, 24”
Rest 5 min.

  2 rounds
10 min @ moderate effort
Run 200m
15 V-Ups
15 Burpees
Rest 5 min

2 round
10 min @ moderate effort
Run 200m
10 Ring Push Ups
15 Air Squats

3 rounds

When I find my cardio this time I not going to loss it

Wednesday
A1. Barbell Single Leg Toe Taps @ 30X1, 3 x 8-10 each leg **I’ll show you these
8 with bar

A2. Strict Chest to Bar @ 30X1, 3 x 5-6, rest as needed

6

B1. Single Leg Double DB RDL @ 3010, 3 x 8-10/arm, rest 60 sec **25#+ each hand
8
B2. Strict HSPU’s, @ 20X2, 3 x 4-5 reps, rest 90 sec **note whether you can get head to ground if I don’t see you

Couldn’t get half way down

C1. L-sit Hang from Rope at top of Pull-Up, 3 x 10-20 sec, rest as needed

10 seconds
C2. HS Hold, 3 x 30 sec, rest as needed
30 second
Thursday
Row 500m @ 2:05/500m, rest 90 sec x 5 sets **i
Rest 4 min
15 min EMOM
1st- 17 Wallball, 20#
2nd- 5 Kipping Pull-Ups + 5 Burpee Box Jumps, 24”
3rd- 30 sec Jump Rope- practice some double unders
Rest 4 min

Row 2000m @ 2:15/500m  **do your best to hold this pace( late getting to gym don’t make it too 2000m row)


Friday
A1. Renegade Row, 3 x 10/arm, rest as needed **Do R Arm, then push up, then L arm, then push up. So 10 row’s each arm will be 20 push ups.
+
4 min to run 400m **goal is sub 2 min to allow 2 min or more of rest
@ 4 min mark, start 16 min AMRAP
10 Burpees
10 V-Ups
Run 60 sec


Got off late Saturday and was not able to do . Will attempt to do after church Sunday.

W1

Wednesday

A1. Banded Single Leg Box Squats @ 30X1, 3 x 8-10 each leg **I’ll show you these

Watched video hopefully done right

A2. Strict Chest to Bar @ 30X1, 3 x 4-5, rest as needed

5

B1. Single Leg Double DB RDL @ 3010, 3 x 8-10/arm, rest 60 sec

15lbs class was using other DB’S

B2. Strict HSPU’s, @ 20X2, 3 x 4-5 reps, rest 90 sec **note whether you can get head to ground if I don’t see you

Head don't get to ground

C1. L-sit Hang from Rope at top of Pull-Up, 3 x 10-20 sec, rest as needed

15 Seconds with rest

C2. HS Hold, 3 x 30 sec, rest as needed

Last set wrist starting to hurt

Thursday

Row 500m @ 2:05/500m, rest 90 sec x 3-5 sets **if you can’t hold pace, stop but get minimum 3

5 sets

Rest 3 min

15 min EMOM

1st- 15 Wallball, 20#

30 sec each 

2nd- 5 Kipping Pull-Ups + 5 Toes to Bar + 5 Burpees

Only got to Burpee 2 time

3rd- 30 sec Jump Rope- practice some double unders

Rest 3 min

Row 2000m @ 2:10/500m

9:21

Friday

A1. L-sit Strict Pull-Up @ 20X2, 3 x 4-6 reps, rest 90 sec **2 sec chin over bar hold

6 reps

A2. Ring Dips @ 20X2, 3 x 4-6 reps, rest 90 sec **add weight if possible

6 reps no weight add

+

4 min to run 400m **goal is sub 2 min to allow 2 min or more of rest

2 min on 400m run

@ 4 min mark, start 16 min AMRAP

10 Box Jumps, 24”

10 Clapping Push Ups

20 Walking Lunges

10 V-Ups

3+30

W6
Monday
10 min easy bike warm up
+
A1. DB Weighted Lunges, 3 x 20 steps, rest 45 sec

30lbs
A2. Seated Arnold Press, 3 x 10 reps, rest 45 sec

35lbs
A3. Goblet Squats @ 20X1, 3 x 8 reps, rest 45 sec

70lbs
A4. Ring Push Ups @ 3030, 3 x 8-10 reps, rest 45 sec

10
***Notice the change, A1-A4 are all superset. Try to stay strict to the 45 sec rest
C1. Alt Single Leg V-Ups, 3 x 15/leg, rest 20 sec
C2. L-sit Hang, 3 x 20-30 sec, res 20 sec
C3. Side Plank, 3 x 30 sec/side, no rest b/w sides, rest 20 sec
+
2 min Bike @ high consistent effort, rest 1 min x 8


Tuesday
A1. Sumo Stance Deadlift @ 20X1, 3 x 8 reps, rest 30 sec

205lbs
A2. Chest Supported DB Row @ 20X1, 3 x 10 reps, rest 30 sec

45lbs
B1. Single Leg RDL @ 30X1, 3 x 10/leg, rest 30 sec b/w sides

62lbs
B2. Back Extensions @ 20X2, 3 x 12, rest 30 sec **add weight by holding plate across chest

25lbs
B3. Barbell Curls, 3 x 10 reps, rest 30 sec

85lbs
+
4 rounds
Row 500m @ sub 2:00/500m
30 sec FLR on Rings
60 sec rest


Wednesday
3 rounds straight through for time:
16 Alternating Lunge Jumps, hold 25# weight in each hand
16 Banded Push Ups (green band across back)
10 L-sit Pull Ups **make sure last rep is perfect, break if needed
Rest 60 sec b/w rounds
+
4 rounds @ easy pace
Bike 40 Cals @ consistent steady pace
50’ Bear Crawl
50’ Sled Push w/ 90# on top
Rest 2 min

Thursday
A1. Front Rack Reverse Lunge off 45# plate, 3 x 10/leg, rest 30 sec b/w legs **start @ 95# and build

105lbs
A2. Good Mornings @ 3030, 3 x 10 reps, rest 30 sec **Moderate-light weight, focus on getting as much ROM as possible

45lbs

A3. Goblet Squats @ 3030, 3 x 10 reps, rest 30 sec

70lbs
A4. Single Arm Farmer’s Carry, 3 x 100’/side, rest 30 sec b/w sides- 70-97# K

88lbs
+
Run 30 sec, rest/walk 30 sec x 10

Friday
A1. Single Arm Bent Row w/ 50# KB, 4 x AMRAP in 20 sec, rest 30 sec b/w arms

21,18,19,20
A2. Push Ups on DB’s for more ROM, 4 x AMRAP in 20 sec, rest 30 sec

15,15,16,14
A3. DB Bicep Curls, 4 x AMRAP in 20 sec, rest 30 sec

18,17,18,16
A4. Standing Overhead Tricep Extensions, 4 x 20 sec, rest 30 sec

21,20,18,20
+

50 DB Thrusters for time
**every time you break, run 200m

4:45 ( could tell I hadn’t done Thrusters in a while)
+
15 min brisk walk cool down

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Training

Sep 18, 2016, 10:17 PM

From Michael McElroy

Details

W5

Monday

10 min easy bike warm up

+

A1. DB Weighted Lunges, 4 x 24 steps, rest 45 sec

35lbs

A2. Seated Arnold Press, 4 x 15 reps, rest 45 sec

35lbs

A3. Goblet Squats @ 20X1, 4 x 10 reps, rest 45 sec

63lbs

A4. Ring Push Ups @ 3030, 4 x 10-15 reps, rest 45 sec

10

***Notice the change, A1-A4 are all superset. Try to stay strict to the 45 sec rest

C1. Alt Single Leg V-Ups, 3 x 15/leg, rest 20 sec

C2. L-sit Hang, 3 x 20 sec, res 20 sec

C3. Side Plank, 3 x 30 sec/side, no rest b/w sides, rest 20 sec

+

20 min easy bike cool down

Tuesday

A1. Sumo Stance Deadlift @ 20X1, 4 x 10 reps, rest 30 sec

200lbs

A2. Chest Supported DB Row @ 20X1, 4 x 12 reps, rest 30 sec

45lbs

B1. Single Leg RDL @ 30X1, 4 x 10/leg, rest 30 sec b/w sides

63lbs

B2. Back Extensions @ 20X2, 4 x 12, rest 30 sec **add weight by holding plate across chest

25lbs

B3. Barbell Curls, 4 x 10 reps, rest 30 sec

75lbs

+

15 min @ easy pace

Row 500m

12 Reverse V-Ups on Swiss Ball

10 Box Jumps, 30”

Wednesday

4 rounds straight through for time:

20 Alternating Lunge Jumps, hold 15# weight in each hand

14 Banded Push Ups (green band across back)

10 L-sit Pull Ups **make sure last rep is perect, break if needed

Rest 60 sec b/w rounds

17:45

+

3 rounds @ easy pace

Bike 20 Cals

50’ Bear Crawl

Row 350m

Run 400m

30 sec

Thursday 

A1. Front Rack Reverse Lunge off 45# plate, 5 x 10/leg, rest 30 sec b/w legs **start @ 95# and build

95lbs

A2. Good Mornings @ 3030, 5 x 10 reps, rest 30

sec **Moderate-light weight, focus on getting as much ROM as possible

45lbs bar

A3. Goblet Squats @ 3030, 5 x 10 reps, rest 30 sec

63lbs

A4. Single Arm Farmer’s Carry, 5 x 100’/side, rest 30 sec b/w sides- 70-97# KB

97lbs

+

15 min easy bike cool down

Friday( was not able to get this one in this week)

A1. Single Arm Bent Row w/ 50# KB, 4 x AMRAP in 40 sec, rest 30 sec b/w arms

A2. Push Ups on DB’s for more ROM, 4 x AMRAP in 40 sec, rest 30 sec

A3. DB Bicep Curls, 4 x AMRAP in 40 sec, rest 30 sec

A4. Standing Overhead Tricep Extensions, 4 x 40 sec, rest 30 sec

+

3 rounds for time:

10 DB Thrusters, heavy as possible

15 V-Ups

200m Run

+

15 min brisk walk cool down

W4
Monday
10 min easy bike warm up
+
A1. DB Weighted Lunges, 5 x 30 steps, rest 30 sec

30lbs

A2. DB Arnold Press @ 20X2, 5 x 15 reps, rest 30 sec

30lbs

B1. Goblet Squats @ 20X1, 4 x 12 reps, rest 30 sec

62lbs

B2. Ring Push Ups @ 3030, 4 x 10-15 reps, rest 30 sec
10
C1. Alt Single Leg V-Ups, 3 x 15/leg, rest 15 sec
C2. Hollow Hold, 3 x 30 sec, res 20 sec
C3. Side Plank, 3 x 30 sec/side, no rest b/w sides, rest 20 sec
+
Today was a rough workout day a lot of my rest were over 30 sec

20 min easy bike cool down


Tuesday
A1. Deadlift @ 20X1, 4 x 12 reps, rest 30 se

220lbs

A2. Chest Supported DB Row @ 20X1, 4 x 12 reps, rest 30 sec

30lbs

B1. Single Leg RDL @ 30X1, 4 x 12/leg, rest 30 sec b/w sides

62lbs
B2. Back Extensions @ 20X2, 4 x 15, rest 30 sec **add weight by holding plate across chest

20lbs

B3. Barbell Curls, 4 x 12 reps, rest 30 sec

75lbs

+
15 min @ easy pace
Row 500m
12 Reverse V-Ups on Swiss Ball
12 Russian KB Swings, 88#
24 Jump Ropes


Wednesday
4 rounds straight through for time:
24 Alternating Lunge Jumps, hold 10# weight in each hand
12 Banded Push Ups (green band across back)
10 L-sit Pull Ups
Rest 60 sec b/w rounds

16:33
+
3 rounds @ easy pace
Bike 20 Cals
5 Burpee Box Jumps, 20”
Row 350m
Run 400m
30 sec Table Rocks


Thursday
A1. Front Rack Russian Step Ups w/ 75#, 5 x 10/leg, rest 30 sec b/w legs
A2. Russian KB Swings, 5 x 20 reps, rest 30 sec

79lbs
A3. Goblet Squats @ 3030, 5 x 12 reps, rest 30 sec

62lbs
A4. Weighted Side Bends @ 2020, 5 x 15/side, rest 30 sec b/w sides

88lbs

+
15 min easy bike cool down


Friday
A1. Single Arm Bent Row w/ 50# KB, 4 x AMRAP in 35 sec, rest 30 sec b/w arms

27, 22,25,22

A2. Push Ups on DB’s for more ROM, 4 x AMRAP in 35 sec, rest 30 sec

20, 20, 16,16

A3. DB Bicep Curls, 4 x AMRAP in 35 sec, rest 30 sec

20,17,17,18
A4. Standing Overhead Tricep Extensions, 4 x 35 sec, rest 30 sec

28,27,27,30
+
3 rounds for time:
5 Man-Makers (drop down, push up on DB’s, Row each arm, jump up, clean to thruster= 1 rep)
15 V-Ups
5:22
+
15 min brisk walk cool down

W3
Monday
10 min easy bike warm up
+
A1. DB Weighted Lunges, 5 x 30 steps, rest 45 sec

30lbs

A2. DB Arnold Press @ 20X2, 5 x 15 reps, rest 45 sec

30lbs

B1. Goblet Squats @ 20X1, 4 x 12 reps, rest 45 sec

62lbs  ( until back got tight)
B2. Ring Push Ups @ 3030, 4 x 10-15 reps,
 rest 45 sec

11
C1. Alt Single Leg V-Ups, 3 x 15/leg, rest 20
sec
C2. Hollow Hold, 3 x 30 sec, rest 30 sec
C3. Side Plank, 3 x 30 sec/side, no rest b/w sides, rest 30 sec

79lbs
+
15 min easy bike cool down

Tuesday
A1. Deadlift @ 20X1, 4 x 12 reps, rest 45 sec

185lbs  ( stay there because back was tight)
A2. Chest Supported DB Row @ 20X1, 4 x 12 reps, rest 45 sec

30lbs
B1. Single Leg RDL @ 30X1, 4 x 10/leg, rest 30 sec b/w sides

62lbs
B2. Back Extensions @ 20X2, 4 x 15, rest 30 sec

B3. Barbell Curls, 4 x 15 reps, rest 30 sec
+
75lbs
15 min @ easy pace
Row 500m
12 Reverse V-Ups on Swiss Ball
15 Russian KB Swings, 70#

Wednesday
4 rounds straight through for time:
30 Alternating Lunge Jumps
15 Clapping Push Ups
10 Strict Pull Ups
15 V-Ups
Rest 60 sec b/w rounds

16:30 (my summer cold don't like this at all)
3 rounds @ easy pace
Bike 20 Cals
75 Jump Ropes
Row 500m
Run 400m
30 sec Table Hold

Thursday
A1. Front Rack Russian Step Ups w/ 65#, 5 x 12/leg, rest 30 sec b/w legs

Getting better at this one but not great

A2. Russian KB Swings, 5 x 18 reps, rest 45 sec

70lbs

A3. Goblet Squats @ 3030, 5 x 14 reps, rest 45 sec

62lbs

A4. Weighted Side Bends @ 2020, 5 x 15/side, rest 30 sec b/w sides

79lbs

12 min easy bike cool down

Friday
A1. Single Arm Bent Row w/ 50# KB, 4 x AMRAP in 30 sec, rest 30 sec b/w arms

17,17,14,13

A2. Push Ups on DB’s for more ROM, 4 x AMRAP in 30 sec, rest 30 sec

15,15,15,15
A3. DB Bicep Curls, 4 x AMRAP in 30 sec, rest 30 sec

14,13,14,13

A4. Standing Overhead Tricep Extensions, 4 x 30 sec, rest 45 sec

20,19,20,21

3 rounds for time:
10Burpees
15V-Ups
12 Squat Jumps as high as possible

8:00

W2

Monday

10 min easy bike warm up

+

A1. DB Weighted Lunges, 5 x 30 steps, rest 60 sec

25lbs

A2. DB Arnold Press @ 20X2, 5 x 15 reps, rest 60 sec

25lbs

B1. Goblet Squats @ 20X1, 4 x 12 reps, rest 60 sec

53lbs

B2. Ring Push Ups @ 3030, 4 x 10-15 reps, rest 60 sec
10

C1. Alt Single Leg V-Ups, 3 x 15/leg, rest 30 sec

C2. Hollow Hold, 3 x 25 sec, rest 30 sec

C3. Side Plank, 3 x 25 sec/side, no rest b/w sides, rest 30 sec

+

10 min easy bike cool down

Tuesday

A1. Deadlift @ 20X1, 4 x 12 reps, rest 60 sec

215lbs

A2. Chest Supported DB Row @ 20X1, 4 x 12 reps, rest 60 sec

30lbs

B1. Single Leg RDL @ 30X1, 3 x 12/leg, rest 30 sec b/w sides

62lbs

B2. Back Extensions @ 20X2, 3 x 15, rest 30 sec

B3. Barbell Curls, 3 x 15 reps, rest 45 sec

75lbs

+

15 min @ easy pace

Row 500m

12 Reverse V-Ups on Swiss Ball

15 Good Mornings w/ 15# bar- focus on bending more, goal is to get to 90 degrees

Wednesday

3 rounds straight through for time:

30 Alternating Lunge Jumps

15 Clapping Push Ups

10 Strict Pull Ups

12 V-Ups

Rest 60 sec b/w rounds
10:25

+

3 rounds @ easy pace

Bike 25 Cals

Row 500m

Run 400m

30 sec Table Hold

Thursday

A1. Front Rack Russian Step Ups w/ 65#, 4 x 12/leg, rest 30 sec b/w legs

Not good at all ended up doing with no weight

A2. Russian KB Swings, 4 x 15 reps, rest 60 sec
62lbs

A3. Goblet Squats @ 3030, 4 x 12 reps, rest 60 sec

62lbs

A4. Weighted Side Bends @ 2020, 4 x 15/side, rest 30 sec b/w sides

79lbs

+

10 min easy bike cool down

Friday

A1. Single Arm Bent Row w/ 50# KB, 4 x AMRAP in 25 sec, rest 30 sec b/w arms
16,15,16,15

A2. Push Ups on DB’s for more ROM, 4 x AMRAP in 25 sec, rest 30 sec
15, 15, 15,14

A3. DB Bicep Curls, 4 x AMRAP in 25 sec, rest 30 sec

16,17,15,16

A4. Standing Overhead Tricep Extensions, 4 x 25 sec, rest 45 sec
20,20,20,18

+

3 rounds for time:

10 Burpees

15 V-Ups

10 Squat Jumps as high as possible

8:00 (Not fun with a cold)