20 min easy bike warm up

+

A1. DB Weighted Lunges, 4 x 30 steps, rest 90 sec

25lbs

A2. DB Arnold Press @ 20X2, 4 x 15 reps, rest 90 sec

30lbs

B1. Goblet Squats @ 40X1, 4 x 12 reps, rest 90 sec

44lbs

B2. Ring Push Ups @ 3030, 4 x 10-15 reps, rest 90 sec

10

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

C2. Hollow Hold, 3 x 20 sec, rest 30 sec

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

Tuesday

A1. Deadlift @ 40X1, 4 x 12 reps, rest 90 sec

205lbs

A2. Chest Supported DB Row @ 20X2, 4 x 12 reps,

rest 90 sec

30lbs

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

53lbs

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

B3. Barbell Curls, 3 x 15 reps, rest 60 sec

65lbs

+

15 min @ easy pace

Row 500m

10 Reverse V-Ups on Swiss Ball

15 Unweighted Good Mornings w/ Hands behind head- focus on stretching hamstrings and keeping low back straight

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

9:00

+

20 min @ easy pace

Bike 30 Cals

Row 500m

Run 400m

100’ Bear Crawl

Got 1 round went way to slow on bike

Thursday ( Didn't make it this day )

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

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

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

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

+

10 min easy bike cool down

Friday

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

15, 15, 13, 12

A2. Push Ups on DB’s for more ROM, 4 x AMRAP in
20 sec, rest 45 sec

15, 12, 11, 12

A3. DB Bicep Curls, 4 x AMRAP in 20 sec, rest 45 sec

16, 16, 13, 12

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

+

3 rounds for time:

15 Burpees

15 V-Ups

7:54

W7

Monday

A. Deadlift- 20 rep TnG max, shoot for 185-205, again make sure you can control down through the 20 reps

205lbs

B. Front Rack Step Ups, build to 10RM each leg

Ugly 95lbs (You saw it)

C1. Wtd Ring Dip, 1RM

62lbs

C2. Wtd Pull Up, 1RM **chin fully over bar

97lbs

Tuesday

Row 10 sec MAX EFFORT, rest 2-3 min x 3

+

Row 2k for time: **try to hold 1:55/500m pace, no faster even at the beginning

7:51

Thursday

A. Front Squat @ 11X1, build to 1RM **as tolerable, don’t go past comfort

300lbs

B. CG Bench Press, build to 1RM

280lbs

+

10 rounds for time:

15 Wallball, 20#

5 Pull Ups

14:33

Friday

10 rounds for time:

Run 100m

10 Burpees

22:15

W6

Monday

A. Deadlift- up to 185 for 15 reps, reset on ground every rep **this should be unbroken, note if it’s not

15 unbroken

B. FRONT Squat @ 3030, 4 x 5 reps, rest 120 sec b/w sets **build as possible

185lbs,195lbs,200lbs, 210lbs

C. Death March @ 3010, 3 x 16/leg, rest 60 sec  **use DB’s **focus on keep back arched and pushing butt back as you go down

25lbs

+

15-12-9-6-3

KB Swings, 53#

Wallball, 30#

6:55

Tuesday

A. Standing Press @ 20X1, build to 1RM

190lbs (hit 195 but used a little legs so I didn't count it)

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

4

C1. Archer Ring Push Ups @ 3020, 4 x 4-6/side alternating, rest 60 sec

6

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

+

Row 2 min @ 2k PR pace, rest 1:15 min x 4

Thursday

A. Front Squat @ 15X1, 4, 4, 2, 2 reps, rest 2 min **keep core tight at bottom. **increase weight each set
185, 205, 215, 220

B. Front Rack Lunges, 3 x 16 steps, rest 2 min @ 115#  or more, all unbroken

120lbs unbroken all sets

C1. Ring Dips, 3 x max unbroken, rest 1 min **go to true failure with good form on first set

8, 6,6

C2. Strict Pull Ups, 3 x max unbroken  **go to true failure with good form on first set

9, 8,8

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

Friday

5 rounds for times:

Run 200m

5 Burpees

10 Push Ups

15 Squats

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

19:44.  

W5

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. **back tightness or pain?
No tightness

B. FRONT Squat @ 3030, 4 x 8 reps, rest 90-120 sec b/w sets **build as possible
195lbs

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

+

15-12-9-6-3

KB Swings, 53#

Burpees
7:55

Tuesday

A. Standing Press @ 20X1, 5, 5, 3, 3, 2, rest 60 sec
145lbs

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

C1. Archer Ring Push Ups @ 3020, 4 x 4-6/side alternating, rest 60 sec
5 ugly one

C2. L-sit Pull Ups @ 20X1, 4 x 5, rest 60 sec
5

+

Row 2 min @ 2k PR pace, rest 1:30 min x 4

Thursday

A. Front Squat @ 15X1, 5, 5, 3, 3 reps, rest 2 min **keep core tight at bottom.

200lbs

B. Front Rack Lunges, 3 x 20 steps, rest 2 min @ 115# all unbroken
Got 2 rounds unbroken, get to 15 on last set before bar slipped off hands

C1. Ring Dips, 4 x 3, rest 30 sec **Add weight if possible
Weighted veste

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

Friday

5 rounds for times:

Run 100m

5 Burpees AFAP

Run 100m

10 Push Ups

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

12:11