W2

Monday

A. Deadlift to knee cap- up to 165 for 3-4 reps, reset on ground every rep

165lbs

B. Off-set Single Leg RDL @ 3010, 4 x 8-10/leg, rest 60 
sec

35lbs

C. Suitcase Deadlift, 3 x 10/side, rest 60 sec

35lbs

D. Front Rack Yoke Carry, 4 x 50’, rest 2 min (4 x 45’s on top)

+

For time:

25 Cals Bike

25 burpees

25 Cals Bike

6:30

Tuesday

A1. Incline Bench Press @ 20X1, 4 x 4-6, rest 60 sec

200lbs

A2. Legless Rope Climb, 4 x 1, rest 90 sec

B1. Ring Dips @ 30X1, 3 x 6-8, rest 60 sec

7

B2. Strict Pull Ups @ 20X1, 3 x 6-8, rest 60 sec
8

+

Class metcon
9:30

Thursday

A. Sled Drag- 5 x 60 sec, rest 90 sec **add weight to last week if possible

2x55, 1x25.

B. Front Rack Step Ups, 4 x 12/leg, rest 60 sec b/w legs

35lbs for 3 rounds dropped to 26 last round

+

20 min @ consistent effort

Run 400m

2 Turkish Get Ups/arm, 35#

20 steps Walking Lunges

50’ Bear Crawl

18 Back Extensions

2 round (my cardiovascular system dose not the run)

Friday

10 rounds

25 Jump rope

10 Burpees

15:30

Monday
A. Deadlift to knee cap- tech work
B. Off-set Single Leg RDL @ 3010, 3 x 8-10/leg, rest 60 sec
C. Suitcase Deadlift, 3 x 10/side, rest 60 sec
35lbs
D. Single Arm Farmer’s Carry, build to 150’ max each hand
+
For time:
50 Cals Bike
25 burpees
5:23

Tuesday
A1. Incline Bench Press @ 20X1, 4 x 6-8, rest 60 sec
A2. Legless Rope Climb, 4 x 1, rest 90 sec
B1. Ring Dips @ 30X1, 3 x 6-8, rest 60 sec
6
B2. Strict Pull Ups @ 20X1, 3 x 6-8, rest 60 sec
8
+
Did class Metcon (10:23)
3 rounds for time
350m Row
15 Russian kettlebell swings 63lbs
15 V-Up
90 sec rest between sets


Thursday
A. Sled Drag- 5 x 60 sec, rest 90 sec **add weight to last week if possible
135lbs
B. Front Rack Step Ups, 4 x 10/leg, rest 60 sec b/w legs
35lbs
+
20 min @ consistent effort
Run 400m
2 Turkish Get Ups/arm, 35#
20 steps Walking Lunges
30 sec FLR on Rings
15 Back Extensions
2+22

Friday
5 rounds for time: (24:00)
100 Jump Ropes
25 Push Ups
35 Squats

W4

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, 5 x 5, rest 30 sec
45lbs

A2. Strict Pull-Ups @ 20X2, 5 x 4-6, rest 90 sec **add weight if possilbe
With weight vest

+

3 sets

Bike 25 Cals

10 Clapping Push Ups

10 Kipping Pull Ups

10 Air Squats

Rest 90 sec b/w sets

15:24

Tuesday

Crossover Symmetry Activation Protocol

+

A. 15# bar Single Leg Good Mornings @ 2020, 2 x 10/side, rest as needed

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

C. Bird Dog @ 11X3, 3 x 5/leg, rest as needed

+

Sled Walk w/ Harness around waist, 5 x 60 sec, rest 90 sec **add weight to last week

65lbs add to sled

+

Lateral Sled Walk, 3 x 60 sec each direction, rest 60 sec b/w sides **add weight

65lbs add to sled

+

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 BENCH: 4 x 8/arm, rest 45 sec

65lbs

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

C. LYING Barbell Tricep Extensions, 4 x 15 reps, rest 30 sec 45lbs

+

For time:

50 Alternating Step Ups, 25#/H
5:17

+

3 x 10 sec Bike Sprint, rest 90 sec

Friday: Bodyweight

Cindy w/ Class (10+15)

W3

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 8, rest 30 sec
35lbs

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

2x6 without weight / 2x6 with vest

+

3 sets

Bike 25 Cals

10 Clapping Push Ups

10 Kipping Pull Ups

Rest 90 sec b/w sets

14:45

Tuesday

Crossover Symmetry Activation Protocol

+

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

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

C. Bird Dog @ 11X3, 3 x 5/leg, rest as needed

+

Sled Walk w/ Harness around waist, 5 x 60 sec, rest 90 sec
55lbs

+

Lateral Sled Walk, 3 x 60 sec each direction, rest 60 sec b/w sides
55lbs

+

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

2 x45 /2×65

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

C. LYING Barbell Tricep Extensions, 4 x 15 reps, rest 30 sec 55lbs

+

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

70 Alternating Step Ups

30 Alternating Double KB Front Rack step Ups, 26# KB’s

+
8:56

3 x 10 sec Bike Sprint, rest 90 sec

Friday: Bodyweight

For time:

100 Push Ups

3 min Front Plank accumulated

100m Walking Lunges

14:26 (push ups are bad when you have not really been doing them)