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