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