W2

Monday

Warm Up: Stretch Hips and Front Rack Position for 5 min

10 min Aerobic Warm Up (Run,Bike,Row, Jump Rope)

+

A1. Seated DB Arnold Press @ 30X2, 4 x 10, rest 30 sec
45lbs

A2. Strict Pull-Ups @ 20X2, 4 x 6-8, rest 90 sec **add 
weight if possilbe
Still with out weight

+

2 sets

Bike 20 Cals

10 Burpees

Bike 20 Cals

10 Air Squats

Rest 90 sec b/w sets

12:54  (went to fast on 1st cal 20 never recovered)

Tuesday

Crossover Symmetry Activation Protocol

+

A. Unweighted Single Leg Good Mornings @ 2020, 3 x 10/side, rest as needed

B. Jefferson Curl unweighted @ 3030, 2 x 5, rest as needed

+

Sled Walk w/ Harness around waist, 4 x 60 sec, rest 90 sec
With 45lbs plate

+

Lateral Sled Walk, 3 x 60 sec each direction, rest 60 sec b/w sides 45 lbs plate

+

Seated Banded Abduction, 3 x 10 w/ 1 sec pause at end range, rest as needed

+

Bike 5 min easy pace

Thursday

A1. Single Arm DB Bench Press on Swiss Ball: 4 x 8/arm, rest 45 sec
55lbs 

A2. Supinated Grip Inverted Row @ 20X2, 4 x 8-10, rest 45
sec
Got 8 each time 

C. LYING Barbell Tricep Extensions, 4 x 15 reps, rest 30 sec
Light bar with 15 add

+

For time **as long as back feels ok to add weight, if not, do 100 alt step ups for time:

50 Alternating Step Ups

30 Alternating step Ups, 20#/H

10 Alt Step Ups, 35#/H

19:23 (only did 5 step up with 35)
+

3 x 10 sec Bike Sprint, rest 90 sec

Friday: Bodyweight ( got to about 20 back started feeling fun stopped)

For time:

100 Burpees

Rehab

W1

Monday

Warm Up: Stretch Hips and Front Rack Position for 5 min

10 min Aerobic Warm Up (Run,Bike,Row, Jump Rope)

+

A1. Seated DB Arnold Press @ 30X3, 4 x 10, rest 30 sec
30lbs

A2. Strict Pull-Ups @ 20X2, 4 x 6-8, rest 90 sec **add weight if possilbe
Hit 6 each time no weight added this week

+

2 sets

Bike 20 Cals

10 Alt Step Ups unweighted

Bike 20 Cals

10 Push Ups

Rest 90 sec b/w sets

12:26

Tuesday

Crossover Symmetry Activation Protocol

+

A. Unweighted Single Leg Good Mornings @ 2020, 3 x 10/side, rest as needed

B. Jefferson Curl unweighted @ 3030, 2 x 5, rest as needed

+

Sled Walk w/ Harness around waist, 5 x 60 sec, rest 90 sec

+

Bike 10 min easy pace

Wednesday  

Physical Therapy day

A1. Single Arm DB Bench Press on Swiss Ball: 4 x 10/arm, rest 45 sec

A2. Supinated Grip Inverted Row @ 20X2, 4 x 8-10, rest 45 sec

C. LYING Barbell Tricep Extensions, 4 x 15 reps, rest 30 sec

+

15 min Cyclical Work

Bike 15 Cals

100’ Bear Crawl

30 sec Table Hold

100’ Reverse Bear Crawl

Thursday

Warm Up: Pistol Practice (stand on box and heel to ground) 3 x 6/leg

+

A. Russian Step Ups- 50-40-30-20-10/leg for time **50 L leg, 50 R leg, 40 L leg, 40 R leg, etc…

Done on Friday got to set of 30 (19:00) move to bike Sprints because time was getting short

+

Bike Sprint 10 sec MAX EFFORT, rest 2 min x 6

+

10 min Bike easy recovery

FRIDAY (if done Saturday will send time)

For time:

50 Push Ups

150 Air Squats

Monday

Warm Up: Stretch Hips and Front Rack Position for 5 min

10 min Aerobic Warm Up (Run,Bike,Row, Jump Rope)

+

B. DB Walking Lunges, 4 x 14 steps, rest 90 sec **55#/H

C. Incline Bench Press: 3/min x 9 min @ 175#, keep fast

+

2 sets

Row 500m @ 2:02/500m

5 Burpee Box Jumps, 24”

Row 500m @ 2:02/500m

10 Wallball, 20#

Rest 90 sec b/w sets

13:35

Tuesday (Did not make it to gym )

Crossover Symmetry Activation Protocol

+

A1. Behind the Neck Strict Press: 4 x 5, rest 30 sec **narrower grip, just outside shoulders

A2. Diamond Push Ups, 4 x AMRAP in 20 sec, rest 90 sec

B1. Archer Ring Row: 4 x 12 reps alternating, R :45

B2. GH Torture Twist: 4 x 10/side, R :45

B3. GH Raises: 4 x 6-8, R 1:30

+

For time:

3 rounds

Bike 25 Cals @ 25mph

25 Air Squats

Wednesday

Warm Up: Practice Kipping motion on Bar-

A. DB Reverse Lunges, 3 x 7/leg, rest 30 sec b/w legs

B1. Single Arm DB Bench Press: 4 x 10/arm, R :45
(75lbs )

B2. DB Hammer Curl: 4 x 12, R :30 (30lbs )

C1. Overhead Barbell Tricep Extensions, 4 x 12 reps, rest 30 sec (55 lbs)

C2. Single Arm Farmer’s Carry: 4 x 45 sec/side, R :45
(88lbs )

+

15 min Cyclical Work

500m Row moderate pace

100 Single Unders

200m Run or 60 sec bike if raining (rain came later in day smh)

15 sec L-Sit Hang from Bar

Thursday

Warm Up: Pistol Practice (stand on box and heel to ground) 3 x 6/leg (ugly )

+

Row 2000m @ 2:05/500m (8:35 did after EMOM didn't think anyone was coming to 630 class)

Rest 5 min

24 min EMOM

1st- 10 Wallball, 30#

2nd- 10 V-Ups

3rd- 15 Back Extensions

4th- 35 sec Bike

Friday: Bodyweight

10 rounds for time:

Run 100m

10 Burpees

14:28 ( done in park so my 100 meters might being off a little )