W2

Monday

10 min easy bike warm up

+

A1. DB Weighted Lunges, 5 x 30 steps, rest 60 sec

25lbs

A2. DB Arnold Press @ 20X2, 5 x 15 reps, rest 60 sec

25lbs

B1. Goblet Squats @ 20X1, 4 x 12 reps, rest 60 sec

53lbs

B2. Ring Push Ups @ 3030, 4 x 10-15 reps, rest 60 sec
10

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

C2. Hollow Hold, 3 x 25 sec, rest 30 sec

C3. Side Plank, 3 x 25 sec/side, no rest b/w sides, rest 30 sec

+

10 min easy bike cool down

Tuesday

A1. Deadlift @ 20X1, 4 x 12 reps, rest 60 sec

215lbs

A2. Chest Supported DB Row @ 20X1, 4 x 12 reps, rest 60 sec

30lbs

B1. Single Leg RDL @ 30X1, 3 x 12/leg, rest 30 sec b/w sides

62lbs

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

B3. Barbell Curls, 3 x 15 reps, rest 45 sec

75lbs

+

15 min @ easy pace

Row 500m

12 Reverse V-Ups on Swiss Ball

15 Good Mornings w/ 15# bar- focus on bending more, goal is to get to 90 degrees

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
10:25

+

3 rounds @ easy pace

Bike 25 Cals

Row 500m

Run 400m

30 sec Table Hold

Thursday

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

Not good at all ended up doing with no weight

A2. Russian KB Swings, 4 x 15 reps, rest 60 sec
62lbs

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

62lbs

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

79lbs

+

10 min easy bike cool down

Friday

A1. Single Arm Bent Row w/ 50# KB, 4 x AMRAP in 25 sec, rest 30 sec b/w arms
16,15,16,15

A2. Push Ups on DB’s for more ROM, 4 x AMRAP in 25 sec, rest 30 sec
15, 15, 15,14

A3. DB Bicep Curls, 4 x AMRAP in 25 sec, rest 30 sec

16,17,15,16

A4. Standing Overhead Tricep Extensions, 4 x 25 sec, rest 45 sec
20,20,20,18

+

3 rounds for time:

10 Burpees

15 V-Ups

10 Squat Jumps as high as possible

8:00 (Not fun with a cold)