W11

Monday ( Had to work Monday so couldn’t make it to gym)

A1. Curtsy Lunge, 4 x 5/leg, rest 30 sec b/w legs **hold DB in goblet
Position

A2. Cossack Squats, 4 x 5/leg, rest 30 sec b/w legs **hold DB in goblet
Position

A3. Hip Extensions @ 4022, 4 x 12, rest 30 sec (hold weight if possible)

A4. DB Bicep Curls @ 5010 tempo, 4 x 12 reps, rest 90 sec **5 sec on the
way down to FULL extension

+

7 min @ 80%

Bike 10 Cals

20 Walking Lunges

12 V-Ups

Rest 3 min

7 min @ 80%

Run 200m

10 Burpees

Tuesday

10 min @ 70%

Run 400m

21 Russian KB Swings, 35#
2+1

Rest 5 min

10 min @ 70%

100 Jump Ropes

12 Burpees

3
3

Rest 5 min

10 min @ 70%

Row 350m

15 Wallball, 20#

3

Wednesday ( Did fight gone bad)

A1. Lateral Sled Drag w/ harness around waist, 4 x 30 sec each direction w/
90# on top, rest 60 sec

A2. Strict Ring Pull-Ups @ 30X1, 4 x 8, rest as needed **add weight if
possible **If elbows hurt, do single arm Bent Row w/ DB’s

B1. Single Leg Double DB Good Morning (same as RDL but now hold bar on back
instead of DB’s) w/ foot elevated @ 3010, 3 x 8-10/leg, rest 60 sec **focus
on pushing back food into wall and hips towards wall

B2. Banded Tricep Extensions @ 5010, 3 x 15 reps, rest 90 sec **press down
fast and then 5 sec on the way back up.

C1. DB Reverse Fly’s, 3 x 15 reps, rest as needed

C2. HS Hold, 3 x 45 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 Support Hold, 3 x 20-30 sec support, rest as needed

20 sec
+

Row 500m @ 2:00/500m, rest 60 sec x 4 sets  **note change in rest interval

Rest 5 min

15 min EMOM

1st- 5 Burpee Box Jumps, 24”

2nd- 8 Toes to Bar + 8 Wallball, 20#

3rd- 30 sec Double Under Practice

Rest 4 min

Row 2000m @ 2:10/500m

End up doing it for time 7:52 (1st 1000 / 1:55 pace 2nd 1000/ 2:05 pace)

Friday

Run 10 min easy pace

Then

Run 4 x 3 min @ high effort, rest/walk 1:00 min *each 3 min should cover
same distance

Then

Run 5 min easy pace

Monday

A1. Curtsy Lunge, 4 x 6/leg, rest 30 sec b/w legs

A2. Cossack Squats, 4 x 6/leg, rest 30 sec b/w legs

A3. Hip Extensions @ 4022, 3 x 15, rest 30 sec (hold weight if possible)

25lbs
A4. DB Bicep Curls @ 5010 tempo, 3 x 12 reps, rest 90 sec **5 sec on the
way down to FULL extension

+

7 min @ 80%

Bike 10 Cals

10 Air Squat

10 V-Ups

3

Rest 3 min

7 min @ 80%

Run 200m ( 1 Run, 200m x2 )

10 Box Jump Overs, 24”

3
Tuesday

10 min @ 70%

Run 400m

10 DB Thrusters, 25#/H

Rest 5 min

10 min @ 70%

100 Jump Ropes

10 GH Sit Ups just back to parallel

10 PushUps @ 3010 tempo **3 sec down

Rest 5 min

10 min @ 70%

Row 350m

10 No Push-Up Burpees over the Rower

Wednesday

A1. Lateral Sled Drag w/ harness around waist, 4 x 30 sec each direction w/
90# on top, rest 60 sec

A2. Strict Ring Pull-Ups @ 30X1, 4 x 6-7, rest as needed **add weight if
possible **If elbows hurt, do single arm Bent Row w/ DB’s
7

B1. Single Leg Double DB Good Morning (same as RDL but now hold bar on back
instead of DB’s) w/ foot elevated @ 3010, 3 x 8-10/leg, rest 60 sec **focus
on pushing back food into wall and hips towards wall
10

B2. Banded Tricep Extensions @ 5010, 3 x 12 reps, rest 90 sec **press down
fast and then 5 sec on the way back up.
12

C1. DB Reverse Fly’s, 3 x 12 reps, rest as needed

12lbs

C2. HS Hold, 3 x 45 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

Did class so I would be ready for 12 days of Christmas

A. Ring Dip Support Hold, 3 x 20-30 sec support, rest as needed

+

Row 500m @ 2:00/500m, rest 60 sec x 4 sets  **note change in rest interval

Rest 5 min

15 min EMOM

1st- 5 Burpee Box Jumps, 24”

2nd- 8 Toes to Bar + 8 Wallball, 20#

3rd- 30 sec Double Under Practice

Rest 4 min

Row 2000m @ 2:10/500m

Friday

12 Days of Christmas  (1hr 17min)


Run 10 min easy pace

Then

Run 4 x 3 min @ high effort, rest/walk 1:00 min *each 3 min should cover
same distance

Then
Run 5 min easy pace

W9

Monday

A1. Curtsy Lunge, 3 x 8/leg, rest 30 sec b/w legs

A2. Cossack Squats, 3 x 8/leg, rest 30 sec b/w legs

A2. Hip Extensions @ 4022, 3 x 15, rest 30 sec (hold weight if possible)

A2. Rope Climb Legless (legs don’t touch rope up or down, 3 x 1, rest 90 sec

+

7 min @ 80%

Bike 10 Cals

10 Air Squat

10 Push Ups
3+1

Rest 3 min

7 min @ 80%

Run 200m

15 Wallball, 20#

10 Russian KB Swings, 53#

2

Tuesday

10 min @ 70%

Run 400m

10 Burpee Box Jumps, 24”

2 ( right elbow discomfort on Burpees  )

Rest 5 min

10 min @ 70%

100 Jump Ropes

10 Toes to Bar **only count if your feet touch the bar

10 Double KB Deadlifts, 53#/H **KB’s touch ground right outside feet, keep
chest up tall

3+78

Rest 5 min

10 min @ 70%

Row 350m

10 Pull-Ups

10 Ring Push Ups

3 ( right elbow discomfort on Pull-Ups/ push ups)

Wednesday

A1. Lateral Sled Drag w/ harness around waist, 4 x 30 sec each direction w/
90# on top, rest 60 sec

A2. Strict Ring Pull-Ups @ 30X1, 4 x 6-7, rest as needed **add weight if
possible

B1. Single Leg Double DB Good Morning (same as RDL but now hold bar on back
instead of DB’s) w/ foot elevated @ 3010, 3 x 8-10/leg, rest 60 sec **focus
on pushing back food into wall and hips towards wall

B2. Strict HSPU’s, 3 x 5-7, rest 90 sec **head should touch abmat on the
floor

Couldn’t because of elbow discomfort going down

C1. L-sit Pull-Up, 3 x 3-5, rest as needed

5

C2. HS Hold, 3 x 45 sec, rest as needed

45 sec

C3. Jefferson Curl w/ 5# @ 3030, 3 x 5 reps, rest as needed-
https://www.youtube.com/watch?v=bYRbXGbAq8A

( Went to gym but its not in me to make Becca stay just for me to workout also elbow wouldn't have let me do ring Dip, Burpees, Toes to Bar)

Thursday

A. Ring Dip @ 33X3, 3 x 5 reps, rest as needed ****not change in tempo- 3
sec at bottom and at top of movement

+

Row 500m @ 2:00/500m, rest 60 sec x 4 sets  **note change in rest interval

Rest 5 min

15 min EMOM

1st- 5 Burpee Box Jumps, 24”

2nd- 8 Toes to Bar + 8 Wallball, 20#

3rd- 30 sec Double Under Practice

Rest 4 min

Row 2000m @ 2:10/500m

Friday

Run 10 min easy pace

Then

Run 4 x 3 min @ high effort, rest/walk 1:15 min *each 3 min should cover
same distance

Then
Run 5 min easy pace

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

7:40 min
Tuesday
Bike Sprint- 4 x 15 sec @ max effort, rest 1:45
+
3 rounds for time:
Run 200m
15 KB Swings, 53#
6:33
Rest 4 min
3 rounds for time:
Row 250m
7 Burpees over Rower

8:30
Rest 4 min
For time:
21-15-9 Wallballs
15-12-9 Toes to Bar

5:00 (toe to Bar were mostly ugly)

Wednesday
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

7
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

20 lbs

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

55lbs

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

20 sec

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

7 ( elbows hurt doing this today)
+
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

8:51

Friday
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