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