W6
Monday
10 min easy bike warm up
+
A1. DB Weighted Lunges, 3 x 20 steps, rest 45 sec

30lbs
A2. Seated Arnold Press, 3 x 10 reps, rest 45 sec

35lbs
A3. Goblet Squats @ 20X1, 3 x 8 reps, rest 45 sec

70lbs
A4. Ring Push Ups @ 3030, 3 x 8-10 reps, rest 45 sec

10
***Notice the change, A1-A4 are all superset. Try to stay strict to the 45 sec rest
C1. Alt Single Leg V-Ups, 3 x 15/leg, rest 20 sec
C2. L-sit Hang, 3 x 20-30 sec, res 20 sec
C3. Side Plank, 3 x 30 sec/side, no rest b/w sides, rest 20 sec
+
2 min Bike @ high consistent effort, rest 1 min x 8


Tuesday
A1. Sumo Stance Deadlift @ 20X1, 3 x 8 reps, rest 30 sec

205lbs
A2. Chest Supported DB Row @ 20X1, 3 x 10 reps, rest 30 sec

45lbs
B1. Single Leg RDL @ 30X1, 3 x 10/leg, rest 30 sec b/w sides

62lbs
B2. Back Extensions @ 20X2, 3 x 12, rest 30 sec **add weight by holding plate across chest

25lbs
B3. Barbell Curls, 3 x 10 reps, rest 30 sec

85lbs
+
4 rounds
Row 500m @ sub 2:00/500m
30 sec FLR on Rings
60 sec rest


Wednesday
3 rounds straight through for time:
16 Alternating Lunge Jumps, hold 25# weight in each hand
16 Banded Push Ups (green band across back)
10 L-sit Pull Ups **make sure last rep is perfect, break if needed
Rest 60 sec b/w rounds
+
4 rounds @ easy pace
Bike 40 Cals @ consistent steady pace
50’ Bear Crawl
50’ Sled Push w/ 90# on top
Rest 2 min

Thursday
A1. Front Rack Reverse Lunge off 45# plate, 3 x 10/leg, rest 30 sec b/w legs **start @ 95# and build

105lbs
A2. Good Mornings @ 3030, 3 x 10 reps, rest 30 sec **Moderate-light weight, focus on getting as much ROM as possible

45lbs

A3. Goblet Squats @ 3030, 3 x 10 reps, rest 30 sec

70lbs
A4. Single Arm Farmer’s Carry, 3 x 100’/side, rest 30 sec b/w sides- 70-97# K

88lbs
+
Run 30 sec, rest/walk 30 sec x 10

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

21,18,19,20
A2. Push Ups on DB’s for more ROM, 4 x AMRAP in 20 sec, rest 30 sec

15,15,16,14
A3. DB Bicep Curls, 4 x AMRAP in 20 sec, rest 30 sec

18,17,18,16
A4. Standing Overhead Tricep Extensions, 4 x 20 sec, rest 30 sec

21,20,18,20
+

50 DB Thrusters for time
**every time you break, run 200m

4:45 ( could tell I hadn’t done Thrusters in a while)
+
15 min brisk walk cool down