W6

Monday

A. Deadlift- up to 185 for 7 reps, reset on ground every rep **make sure you lower it slower than than it took to pick it up.

B. Zombie Squat @ 3030, 4 x 10 reps, rest 90-120 sec b/w sets **75-95# across
95lbs

C. Off-set Single Leg RDL @ 3010, 4 x 6/leg, rest 60 sec
53lbs

D. 3 Suitcase DL + Single Arm Farmer’s Carry, 4 x 100’ w/ 97#

+

For time:

3 rounds

50’ Double KB Front Rack Lunges, 35#/H

8 Toes to Bar

10 Box Jumps, 24” step down

8:45

Tuesday

A. Bench Press @ 20X1, build to 1RM **make sure you have a spotter
290lbs failed 300

B. Legless Rope Climb, 5 reps for time all the way to tape
7:40

C1. Ring Dips @ 30X1, 4 x 1, rest 60 sec **1RM
Weighted vested +1 chain

C2. Strict wtd Pull Ups @ 20X1, 4 x 1, rest 60 sec **1RM
Weighted vested+3 chains

+

1 rounds for time:

Row 1000m

30 Cal Bike

Run 800m
15:11

Thursday

A. Sled Drag- 4 x 30 sec, rest 90 sec **heavy as possible
A very slow 315lbs

B. Front Rack Step Ups, 4 x 5/leg, rest 60 sec b/w legs
35lbs

+

20 min @ consistent effort

Row 500m

30 Step ups

10 Ring Push Ups

2 TGU/arm, 35#

30 High Knee Jump Rope

15 V-Ups

2 rounds

Friday

20 min AMRAP

5 Pull Ups

10 Push Ups

15 Squats

10 rounds

Monday
A. Deadlift to knee cap- up to 185 for 5-6 reps, reset on ground every rep **make sure you lower it slower than than it took to pick it up.
B. Zombie Squat @ 3030, 4 x 10 reps, rest 90-120 sec b/w sets **put bar in rack and take it out of rack, try to add weight **record weight
75lbs
C. Off-set Single Leg RDL @ 3010, 4 x 6-8/leg, rest 60 sec
53lbs
D. Single Arm Farmer’s Carry, 4 x 100’ w/ 97#
+
For time:
3 rounds
50’ Double KB Front Rack Lunges, 35#/H
7 Toes to Bar
10 Burpees
8:09

Tuesday
A1. Incline Bench Press @ 20X1, 2, 2, 2, 1, 1, 1, rest 60 sec
A2. Legless Rope Climb, 6 x 1, rest 90 sec
B1. Ring Dips @ 30X1, 4 x 4, rest 60 sec **add weight
B2. Strict Pull Ups @ 20X1, 4 x 4, rest 60 sec **add weight
+
2 rounds for time:
Row 500m
15 Cal Bike
Run 400m
 15:26

Thursday
A. Sled Drag- 5 x 30 sec, rest 90 sec **heavy as possible
B. Front Rack Step Ups, 4 x 7/leg, rest 60 sec b/w legs
+
20 min @ consistent effort
Row 500m
20 Goblet Step ups, 35# KB( Had to drop weight because lower back started tighting up)
10 Ring Push Ups
1 TGU/arm, 35#
20 Mountain Climbers
15 V-Ups

Friday
16 rounds
20 sec Squat Jumps
10 sec rest
20 sec Push Ups
10 sec rest
20 sec Burpees
10 sec rest
20 sec Ab Bicycles
10 sec rest

Monday

A. Deadlift to knee cap- up to 185 for 4-5 reps, reset on ground every rep **make sure you lower it slower than than it took to pick it up.

B. Zombie Squat @ 3030, 4 x 10 reps, rest 90-120 sec b/w sets

C. Off-set Single Leg RDL @ 3010, 4 x 6-8/leg, rest 60 sec

D. Front Rack Yoke Carry, 4 x 50’, rest 2 min (4 x 55’s on top)

+

For time:

21-15-9

Cals on Bike

Wallball, 20#

KB Deadlifts, 53#

9:23

Tuesday

A1. Incline Bench Press @ 20X1, 3, 2, 1, 3, 2, 1, rest 60 sec

A2. Legless Rope Climb, 6 x 1, rest 90 sec

B1. Ring Dips @ 30X1, 4 x 4-5, rest 60 sec **add weight
Weighted vested 4 reps

B2. Strict Pull Ups @ 20X1, 4 x 4-6, rest 60 sec **add
weight
We

+

2 rounds for time:

Row 500m

21 Burpees

Run 400m

18:45

Thursday

A. Sled Drag- 5 x 45 sec, rest 90 sec **add weight to last week if possible 2×45, 1×25,1×15

B. Front Rack Step Ups, 4 x 8/leg, rest 60 sec b/w legs

+

20 min @ consistent effort

Run 400m

20 Goblet Walking Lunges, 35# KB

10 Ring Push Ups

1 TGU/arm, 35#

30 High Knee Jump Rope

50’ Bear Crawl

2+1

Friday

10 rounds for time:

25 Jump Rope

15 Air Squats

10 Push Ups

16:55

W3

Monday

A. Deadlift to knee cap- up to 185 for 3-4 reps, reset on ground every rep

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

C. Suitcase Deadlift, 2 x 15/side, rest 60 sec

D. Front Rack Yoke Carry, 4 x 50’, rest 2 min (4 x 55’s on top)

+

For time:

25 Cals Bike

25 KB Deadlifts, 53#

25 Cals ROWER

4:28

Tuesday

A1. Incline Bench Press @ 20X1, 5 x 2-3, rest 60 sec

A2. Legless Rope Climb, 5 x 1, rest 90 sec

B1. Ring Dips @ 30X1, 4 x 4-6, rest 60 sec **add weight

B2. Strict Pull Ups @ 20X1, 4 x 4-6, rest 60 sec **add weight

+

2 sets

Row 1000m

Run 400m

15:28

Thursday

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

B. Front Rack Step Ups, 4 x 10/leg, rest 60 sec b/w legs

+

20 min @ consistent effort

Run 400m

50’ Walking Lunges

15 Push Ups

20 V-Ups

50 Jump Ropes

Friday

4 rounds

100 Jump Ropes

50 Air Squats

25 Push Ups

19:23

W2

Monday

Murph

Did not do.

Tuesday

A. Deadlift to knee cap- up to 175 for 3-4 reps, reset on ground every rep

B. Off-set Single Leg RDL @ 3010, 4 x 8-10/leg, rest 60 sec
44lbs

C. Suitcase Deadlift, 2 x 15/side, rest 60 sec
44lbs

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

+

For time:

25 Cals Bike

25 Box Jumps

25 Cals Rower
8:58

Wednesday

A1. Incline Bench Press @ 20X1, 4 x 3-5, rest 60 sec
200lbs

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

B1. Ring Dips @ 30X1, 4 x 4-6, rest 60 sec **add weight

B2. Strict Pull Ups @ 20X1, 4 x 4-6, rest 60 sec **add weight
Weighted vested

No conditioning

Friday

A. Sled Drag- 5 x 60 sec, rest 90 sec **add weight to last week if possible
Add 3 x45
Did class workout after sled Drag .

B. Front Rack Step Ups, 4 x 10/leg, rest 60 sec b/w legs

+

20 min @ consistent effort

Run 400m

50’ Walking Lunges

15 Push Ups

20 V-Ups

50 Jump Ropes