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