W4

Monday

A. Deadlift- up to 185 for 12 reps, reset on ground every rep **make sure you lower it slower than than it took to pick it up.

Was dealingwith back tightness today got 8

B. Zombie Squat @ 3030, 4 x 10 reps, rest 90-120 sec b/w sets **125-135# across

Got a few at 135 but because of tightness I went down to 125.

C. Death March @ 3010, 3 x 20/leg, rest 60 sec  **use barbell **focus on keep back arched and pushing butt back as you go down

20lbs not sure if I did right

+

15-12-9-6-3

Wallballs, 20#

Burpees

8:41

Tuesday

A. Standing Press @ 20X1, 5 x 3, rest 60 sec

150lbs

B. Uneven Ring Pull Ups, 5 x 3-4 each direction, rest 90 sec **set rings about 4-6” difference in height
4

C1. Ring Push Ups w/ weight added @ 3020, 4 x 12-15,
rest 60 sec

12x 55kg

C2. L-sit Pull Ups @ 20X1, 4 x 4, rest 60 sec

4

+

Row 2 min @ 2k PR pace, rest 1:45 min x 4

2:06

Thursday

A. Front Squat @ 15X1, 4 x 3 reps, rest 2 min **keep core tight at bottom.

200lbs

B. Front Rack Lunges, 4 x 20 steps, rest 2 min **must be unbroken

Got 20 on last try with 115 average 12 on first 3

C1. Ring Dips, 4 x 4, rest 30 sec **Add weight if possible

4 with weight Vest

C2. Chest to Bar Pull Ups, 4 x 5-7, rest 30 sec **try to pull as low down chest as possible, actually make contact

7

C3. Reverse V-Ups on Swiss Ball controlled, 4 x 8-10, rest 30 sec

10

Friday

5 rounds for times:

Run 200m

5 Burpees w/ Max Height jump at top

10 Push Ups

Rest 1 min b/w sets **push the pace b/w of rest

W3

Monday

A. Deadlift- up to 185 for 10 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 **125# across

C. Off-set Single Leg RDL @ 3010, 4 x 5/leg, rest 60 sec  **use barbell **focus on keep back arched and pushing butt back as you go down
125lbs

+

8 min AMRAP

8 Burpees

8 Wallball, 20#

8 Pull Ups

3 rounds that hurt.

Tuesday

A. Seated Press @ 20X1, 5 x 4, rest 60 sec

B. Uneven Ring Pull Ups, 5 x 3-4 each direction, rest 90 sec **set rings about 4-6” difference in height

4

C1. Ring Push Ups w/ weight added @ 3020, 4 x 10-15, rest 60 sec

45lbs x 10

C2. L-sit Pull Ups @ 20X1, 4 x 4-6, rest 60 sec
6

+

Row 2 min @ 2k PR pace, rest 2 min x 4

155 to 208 pace

Thursday

A. Front Squat @ 15X1, 4 x 4 reps, rest 2 min

195

B. Front Rack Lunges, 4 x 20 steps, rest 2 min **start w/ 105# and try to build **must be unbroken

Was not able to do unbroken got 13 to 15 steps each set.

C1. Ring Dips, 4 x 5, rest 30 sec **Add weight if possible

5 with weight vest

C2. Chest to Bar Pull Ups, 4 x 5-7, rest 30 sec **try to pull
as low down chest as possible, actually make contact

6

C3. Reverse V-Ups on Swiss Ball controlled, 4 x 8-10, rest 30 sec

10

Friday

10 rounds for time:

Run 100m

5 Burpee Box Jumps onto something

10 V-Ups

Rest 1 min b/w sets **push the pace b/w of rest

24:45

W2

Monday

A. DB Deadlift w/ heaviest possible (DB in each hand) @ 5010, 4 x 10 reps, rest as needed **5 sec eccentric

50lbs

B. DB Goblet Squat @ 5050, 4 x 10 reps, rest 90-120 sec b/w sets **5 sec down and up

40lbs

C. Off-set Single Leg RDL @ 3010, 4 x 5/leg, rest 60 sec  **DB’s in eachhand

45lbs

+

For time:

3 round

2:30 min on Ellyptical or treadmill

10 Burpees

10:25

Tuesday

A. Seated Arnold Press @ 20X1, 5 x 8-10, rest 60 sec

45lbs

B. Push Ups, 100 reps for time:

8:40

+

20-30 min Jog

Thursday

A. Front Rack Lunges, 5 x 30 steps, rest 2 min **holding DB in goblet Position

40lbs

B. V-Ups- 75 reps for time:**focus on quality over speed

3:45

C. Front Plank- 2 min accumulated

Friday

Slept in this day

10 rounds for time:

10 Squat Jumps

10 Push Ups

10 Sit Ups

Rest 1 min b/w sets **push the pace b/w of rest

Me to crossfit2717Sent

Monday
A. Deadlift- up to 185 for 8 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 **115# across

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

95lbs
+
For time:
3 round
Bike 30 Cals **don’t go all out on first set
20 Russian KB Swings, 53#
10 Burpees

22:06 (Bike killed me)

Tuesday
A. Seated Press @ 20X1, 5 x 5, rest 60 sec
B. Pegboard, 5 x 1 ascent, rest 90 sec
C1. Ring Push Ups w/ weight added @ 3020, 4 x 10-15, rest 60 sec
C2. L-sit Pull Ups @ 20X1, 4 x 4-6, rest 60 sec
+
Row 3 x 10 sec MAX EFFORT, rest 2-3 min **record peak pace/500m achieved

132
+
Row 2000m for time: 8:14

Thursday
A. Front Squat @ 15X1, 4 x 5 reps, rest 2 min

95x5, 115x5,145×5,185x5

B. Front Rack Lunges, 4 x 24 steps, rest 2 min **start w/ 95# and try to build **must be unbroken

Was not able to do unbroken got to about 10 lunges each time

C1. Ring Dips, 4 x 5, rest 30 sec **Add weight if possible

5  no weight add

C2. Chest to Bar Pull Ups, 4 x 5-7, rest 30 sec

Ugly 7

**try to pull as low down chest as possible, actually make contact
C3. Reverse V-Ups on Swiss Ball controlled, 4 x 8-10, rest 30 sec

8
Friday
10 rounds for time:
Run 100m
10 burpees (22:44) I thought you liked me until I had to do this
Rest 1 min b/w sets **push the pace b/w of rest