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