W7
Monday
A1. Russian Step Ups w/ DB’s by Side, 3 x 12/leg, rest 30 sec b/w legs
A2. Hip Extensions @ 4022, 3 x 12, rest 30 sec (note how these are)
A2. Rope Climb Legless + Pull-Up, 3 x 1 RC + 5 Strict Pull-Ups, rest 90 sec
+
5 min to Row 750m in less than 3 min, remaining 5 minutes is your rest **note 750m time
2:55
@ 5 min, start the following
5 rounds for time:
5 Pull-Ups
10 Push Ups
15 Squats

10:00 min
Tuesday

Did class workout

Bike Sprint- 4 x 15 sec @ max effort, rest 1:45
+
3 rounds for time:
Run 200m
15 KB Swings, 53#
Rest 4 min
3 rounds for time:
Row 250m
7 Burpees over Rower
Rest 4 min
For time:
21-15-9 Wallballs
15-12-9 Toes to Bar

Wednesday

Did not make it to gym

A1. Sled Drag Forward w/ harness around waist, 4 x 30 sec w/ 140# on top, rest 60 sec
A2. Strict Chest to Bar @ 30X1, 4 x 6-7, rest as needed **add weight if possible, chest must touch bar though
B1. Single Leg Double DB RDL w/ foot elevated @ 3010, 3 x 8-10/arm, rest 60 sec **focus on pushing back food into wall and hips towards wall
B2. Seated DB Z-Press, @ 20X2, 3 x 6-10 reps, rest 90 sec  **increase load if possible, if not, go up in reps  https://www.youtube.com/watch?v=BkHyaCDw00c
C1. L-sit Hang from Rope at top of Pull-Up, 3 x 20-30 sec, rest as needed
C2. HS Hold, 3 x 35 sec, rest as needed
C3. Jefferson Curl w/ 5# @ 3030, 3 x 5 reps, rest as needed- https://www.youtube.com/watch?v=bYRbXGbAq8A

Thursday
A. Ring Dip @ 30X1, 3 x 7 reps, rest as needed **add weight if possible
+
Row 500m @ 2:00/500m, rest 90 sec x 4 sets  **note change in rest interval
Rest 5 min
15 min EMOM
1st- 12 DB Thrusters, 30#/H
2nd- 5 Kipping Pull-Ups + 25 High Knee Jump Ropes
3rd- 5 Burpee Box Jumps, 24/20”
Rest 4 min
Row 2000m @ 2:12/500m

Friday

Did class workout

Run 10 min easy pace
Then
Run 4 x 3 min @ high effort, rest/walk 1:30 min *each 3 min should cover same distance
Then
Run 5 min easy pace

Saturday

Did class workout

W6
Monday
A1. Russian Step Ups w/ KB’s in Front Rack, 3 x 8/leg, rest 30 sec b/w legs
A2. Hip Extensions @ 4022, 3 x 10, rest 30 sec
A2. Rope Climb Legless + Pull-Up, 3 x 1 RC + 5 Strict Pull-Ups, rest 90 sec
+
5 min to Row 750m in less than 3 min, remaining 5 minutes is your rest **note 750m time
@ 5 min, start the following
30 Burpee Box Jumps, 24” for time:
4:23
Tuesday
For time:
Row 250m
15 KB Swings, 53#
25 Burpees
15 KB Swings, 53#
5:27
Row 250m
Rest 10 min
For time:
Run 200m
20 Burpees
Run 200m

Back get tight after Burpees walked run ( was at 3 min )
Wednesday
A1. Sled Drag Forward w/ harness around waist, 4 x 30 sec w/ 120# on top, rest 60 sec

#120
A2. Strict Chest to Bar @ 30X1, 4 x 4-6, rest as needed **add weight if possible, chest must touch bar though

6 no weight add
B1. Single Leg Double DB RDL w/ foot elevated @ 3010, 3 x 8-10/arm, rest 60 sec **https://www.youtube.com/watch?v=Y62WPbnWRhY (go to about 3:45 in video)

You already 10 out of 10 I did this wrong
B2. Seated DB Z-Press, @ 20X2, 3 x 6-8 reps, rest 90 sec  **increase load if possible, if not, go up in reps  https://www.youtube.com/watch?v=BkHyaCDw00c

55lbs
C1. L-sit Hang from Rope at top of Pull-Up, 3 x 20-30 sec, rest as needed

20 with rest
C2. HS Hold, 3 x 35 sec, rest as needed

Thursday
A. Ring Dip @ 30X1, 3 x 6 reps, rest as needed **add weight if possible
+
Row 500m @ 2:05/500m, rest 60 sec x 5 sets  **note change in rest interval
Rest 4 min
15 min EMOM
1st- 17 Wallball, 20#
2nd- 5 Kipping Pull-Ups + 5 Burpees
3rd- 10 Box Jumps, 24”

Rough

Rest 4 min
Row 2000m @ 2:12/500m

9:00 min

Friday
Run 10 min easy pace
Then
Run 4 x 3 min @ high effort, rest/walk 2 min *each 3 min should cover same distance
Then
Run 5 min easy pace

W5
Monday
A1. Russian Step Ups w/ KB’s in Front Rack, 4 x 8/leg, rest 30 sec b/w legs
A2. Rope Climb Legless, 4 x 1, rest 90 sec
+
4 min to Row 500m in less than 2 min, remaining 4 minutes is your rest **note 500m time
@ 4 min, start the following
3 rounds
15 Wallball, 30#
15 Pull-Ups **chin over bar every rep

Row 1:54, 8:30 for the 3 rounds

Tuesday
Class metcon
3 rounds for time:
Run 400m
21 KB Swings, 53#
12 Burpee Box Jumps, 24”

20  minutes. Back got really tight after 2nd run

Wednesday
A1. Sled Drag Forward w/ harness around waist, 4 x 30 sec w/ 110# on top, rest 60 sec

A2. Strict Chest to Bar @ 30X1, 4 x 4-5, rest as needed **add weight if possible, chest must touch bar though

5

B1. Single Leg Double DB RDL @ 3010, 3 x 8-10/arm, rest 60 sec **lighter if needed, keep back straight and get DB’s atleast below knee

25lbs
B2. Seated DB Z-Press, @ 20X2, 3 x 6-12 reps, rest 90 sec  **increase load if possible, if not, go up in reps

55lbs

C1. L-sit Hang from Rope at top of Pull-Up, 3 x 15-30 sec, rest as needed

15 Seconds
C2. HS Hold, 3 x 35 sec, rest as needed

Thursday
A. Ring Dip @ 30X1, 3 x 5 reps, rest as needed **add weight if possible

5 no weight add
+
Row 500m @ 2:04/500m, rest 90 sec x 5 sets
Rest 4 min
15 min EMOM
1st- 15 Wallball, 20#
2nd- 5 Kipping Pull-Ups + 10 Box  Jumps, 24”
3rd- 30 sec Jump Rope (practice some DU’s)
Rest 4 min
Row 2000m @ 2:12/500m

8:47

Friday
Run 10 min easy pace
Then
Run 4 x 2 min @ high effort, rest/walk 1 min *each 2 min should cover same distance
Then
Run 5 min easy pace

W4
Monday
A1. Russian Step Ups w/ KB’s in Front Rack, 4 x 10/leg, rest 30 sec b/w legs
A2. Rope Climb Legless, 4 x 1, rest 90 sec
+
4 min to Row 500m in less than 2 min, remaining 4 minutes is your rest **note 500m time
@ 4 min, start the following
3 rounds
10 Burpee Box jumps, 24”
20 Wallball, 20#

Total time 11:55 ( Row time 1:45)
Tuesday
10 min @ moderate effort
Run 200m
12 Russian Kb Swings, 70#
12 V-Ups

3 rounds
Rest 5 min
10 min @ moderate effort
Run 200m
10 Toes to Bar
5 Burpees

Rounds 2+1
Rest 5 min
10 min @ moderate effort
Run 200m
7 Pull-Ups
4 Ring Dips

3 rounds

Going to stinky feet this weekend to find new running shoes because my shin have been on fire last 3 weeks that I have done this. The runners of gym all believe it's the shoes.

Wednesday
A1. Sled Drag Forward w/ harness around waist, 4 x 30 sec w/ 90# on top, rest 60 sec
A2. Strict Chest to Bar @ 30X1, 4 x 5-6, rest as needed **note if you get Chest to make contact with bar

5 (Made contact )
B1. Single Leg Double DB RDL @ 3010, 3 x 8-10/arm, rest 60 sec **35#+ each hand

Some were ok most were real ugly
B2. Seated DB Z-Press, @ 20X2, 3 x 8-10 reps, rest 90 sec https://www.youtube.com/watch?v=BkHyaCDw00c

25lbs×10
C1. L-sit Hang from Rope at top of Pull-Up, 3 x 10-20 sec, rest as needed
C2. HS Hold, 3 x 35 sec, rest as needed

Thursday
Row 500m @ 2:04/500m, rest 90 sec x 5 sets
Rest 4 min
15 min EMOM
1st- 5 Burpee Box Jumps, 24”
2nd- 5 Kipping Pull-Ups + 5 Thrusters, 95#
3rd- 30 sec Jump Rope (practice some DU’s)
Rest 4 min
Row 2000m @ 2:15/500m  **8:45 is faster than 2:15/500m

8:57

Friday

Ended up just running today. ( WENT TO Stinky feet on way home from work  and want to try out new shoes) You can just program Monday – Thursday I do better at gym than the house.

A1. Renegade Row, 3 x 10/arm, rest as needed **Do R Arm, then push up, then L arm, then push up. So 10 row’s each arm will be 20 push ups.
+
4 min to run 400m **goal is sub 2 min to allow 2 min or more of rest **record time of 400m
@ 4 min mark, start 16 min AMRAP
60 sec High Knee Jump Rope
7 Clapping Push Ups
7 V-Ups
7 DB Thrusters, (whatever weight you have at home)
7 Burpees