W3

Monday

3 sets not timed:

10m Monster Walk ea direction- https://www.youtube.com/watch?v=jiD4eOaivqY

10 Sidelying Clamshell/side- https://www.youtube.com/watch?v=EG5_gXcfozw

10 Cook Hip Lifts/leg- https://www.youtube.com/watch?v=s4I9F9rIqwM

30 sec Tricep Smash- https://www.youtube.com/watch?v=qGpDgLRNjsA

+

A1. Back Squat @ 4021,  3 reps x 5, rest 60 sec (3-4 warm up sets) - 245# across all 5 sets

245 felt good

A2. DB Windmill @ 3030, 3/arm x 5, rest 60 sec- https://www.youtube.com/watch?v=aA0aQ-x_VA0

12lbs 

B1. Suitcase Deadlift, 10/arm x 4, rest 20 sec b/w arms

70lbs

B2. Ring Body Saw from Elbows, 10 reps x 4, rest 90 sec **https://www.youtube.com/watch?v=U-jYC1q8mWo

Tuesday

Repeat Effort

10 min @ 80%

Run 200m

7 Burpee Box Jumps, 24”

5 Toes to Bar

Run 200m

7 KB Swings, 53#

7 Wallball, 20#

Rest 5 min

X 3 sets

1+200+7 burpees box jumps+5 toe to bar+ 200 m run(all 3 times)

Wednesday **record weights and reps etc..

A1. Front Rack Yoke Carry- 50’ x 4, rest 60 sec

140lbs add

A2. Ring Face Pulls @ 3030, 10 reps x 4, rest 90 sec- https://www.youtube.com/watch?v=wNnRKqNxmRE

10

B1. Bear Hug Stone Squat (focus on keeping toes straight forward) 6-8 reps (try to go up to next stone) x 4, rest 60 sec

The one after 115 ( Get 4 1/2 good reps each time)

B2. Strict Toes to Bar, 10-12 x 4, rest 60 sec-

Ugly 10

C1. DB Walking Lunges, 30 steps (15/leg) x 3, rest 30 sec **continuous reps, light enough to where you don’t have to break but it does burn a lot

20lbs

C2. YTI Raise @ 2020, 5/letter x 3, rest 60 sec- https://www.youtube.com/watch?v=C-3SISz4jXg

12lbs

Thursday ( What not able to make it)

Repeat efforts

5 min @ 80%

Run 100m (out the garage door, back in the front door)

5 Burpees **match last week’s score

Rest 3 min

5 min @ 80%

Bike 300m

10 Push-Ups

Rest 3 min

5 min @ 80%

Run 100m

9 Toes to Bar

Rest 3 min

Repeat both

**goal is same or more second time around

Friday ( got it in)

Run 30 sec @ consistent aerobic effort (not sprint)

Brisk Walk 60 sec

X 6 rounds

Easy walk 4min ×3

W2
Monday
3 sets not timed:
10m Monster Walk ea direction- https://www.youtube.com/watch?v=jiD4eOaivqY
10 Sidelying Clamshell/side- https://www.youtube.com/watch?v=EG5_gXcfozw
10 Cook Hip Lifts/leg- https://www.youtube.com/watch?v=s4I9F9rIqwM
30 sec Tricep Smash- https://www.youtube.com/watch?v=qGpDgLRNjsA
+

A1. Back Squat @ 4021,  3 reps x 5, rest 60 sec (3-4 warm up sets)

235(2), 245(2), 255(1)

A2. DB Windmill @ 3030, 3/arm x 5, rest 60 sec- https://www.youtube.com/watch?v=aA0aQ-x_VA0

15lbs
B1. Single Arm Russian KB Swings, 15/arm x 4, rest 20 sec b/w arms

53lbs
B2. Ring Body Saw from Elbows, 10 reps x 4, rest 90 sec **https://www.youtube.com/watch?v=U-jYC1q8mWo

Tuesday (we have to have some conditioning in place with body comp being the goal)
Repeat Effort
10 min @ 80%
10 Wallball, 20#
5 Burpees
Run 400m
Rest 5 min
X 3 sets

2+15, 2,2

Wednesday **record weights and reps etc..
A1. Front Rack Yoke Carry- 50’ x 4, rest 60 sec  **try to get more of your palm on the bar and keep it there even if you have to go lighter- won’t be as much of a front rack like front squat
A2. Ring Face Pulls @ 3030, 10 reps x 4, rest 90 sec- https://www.youtube.com/watch?v=wNnRKqNxmRE
B1. Bear Hug Stone Squat (focus on keeping toes straight forward) 10 reps x 4, rest 60 sec

115lbs
B2. Strict Toes to Bar, 10-12 x 4, rest 60 sec-

10
C1. DB Reverse Lunge off 45# plate, 20 alt reps (10/leg) x 3, rest 30 sec **continuous reps, light enough to where you don’t have to break but it does burn a lot

20lbs
C2. YTI Raise @ 2020, 5/letter x 3, rest 60 sec- https://www.youtube.com/watch?v=C-3SISz4jXg

13lbs
Thursday
Repeat efforts
5 min @ 80%
Run 100m (out the garage door, back in the front door)
5 Burpees **match last week’s score

4,4
Rest 3 min
5 min @ 80%
Bike 300m
10 Squat Jumps high as possible

4,4
Rest 3 min
5 min @ 80%
Run 100m
8 Toes to Bar
Rest 3 min

3,2+8
Repeat both
**goal is same or more second time around

Friday (Get it in)
Run 30 sec @ consistent aerobic effort (not sprint)
Brisk Walk 60 sec
X 6 rounds
Easy walk 4 min
X 3 sets

W1
Monday
3 sets not timed:
10m Monster Walk ea direction- https://www.youtube.com/watch?v=jiD4eOaivqY
10 Sidelying Clamshell/side- https://www.youtube.com/watch?v=EG5_gXcfozw
10 Cook Hip Lifts/leg- https://www.youtube.com/watch?v=s4I9F9rIqwM
30 sec Tricep Smash- https://www.youtube.com/watch?v=qGpDgLRNjsA
+
A1. Barbell RDL (to just below knee cap) @ 2021,  3 reps x 5, rest 60 sec (3-4 warm up sets) **Heavier

265

A2. DB Windmill @ 3030, 3/arm x 5, rest 60 sec- https://www.youtube.com/watch?v=aA0aQ-x_VA0


12lbs

B1. Single Arm Russian KB Swings, 12/arm x 4, rest 20 sec b/w arms

53lbs

B2. Ring Body Saw from Elbows, 10 reps x 4, rest 90 sec

 **https://www.youtube.com/watch?v=U-jYC1q8mWo

Tuesday (Mike to not waste your time programing this we probably might want to come up with something am going to do with better effort I know am not going to do this with any effort to be beneficial)
Repeat Effort
10 min @ 80%
20 No Push Up Burpees- keep core tight
Run 600m
Rest 5 min
X 3 sets

Wednesday **record weights and reps etc..
A1. Front Rack Yoke Carry (full hand on bar)- 50’ x 4, rest 60 sec

Put 145 on yoke


A2. Ring Face Pulls @ 3030, 10 reps x 4, rest 90 sec- https://www.youtube.com/watch?v=wNnRKqNxmRE

B1. Bear Hug Stone Squat (focus on keeping toes straight forward) 10 reps x 4, rest 60 sec

115 ( this was way worst then I thought)

B2. Inchworm Push-Up, 10-12 x 4, rest 60 sec- https://www.youtube.com/watch?v=AmTEE53zojs

10

C1. DB Reverse Lunge off 45# plate, 24 alt reps (12/leg) x 3, rest 30 sec **continuous reps, light enough to where you don’t have to break but it does burn a lot

20lbs

C2. YTI Raise @ 2020, 5/letter x 3, rest 60 sec- https://www.youtube.com/watch?v=C-3SISz4jXg

15lbs
Thursday ( Did class with new member  21:06, 210 pace on row, 10 pullup)
Repeat efforts
5 min @ 80%
Run 100m (out the garage door, back in the front door)
5 Burpees **match last week’s score
Rest 3 min
5 min @ 80%
Bike 300m
10 Squat Jumps high as possible
Rest 3 min
5 min @ 80%
Run 100m
8 Toes to Bar
Rest 3 min
Repeat both
**goal is same or more second time around

Friday ( Get it in)
Run 30 sec @ consistent aerobic effort (not sprint)
Brisk Walk 60 sec
X 6 rounds
Easy walk 4 min
X 3 sets
**let me know if you get this in

W8
Monday
3 sets not timed:
10m Monster Walk ea direction- https://www.youtube.com/watch?v=jiD4eOaivqY
10 Sidelying Clamshell/side- https://www.youtube.com/watch?v=EG5_gXcfozw
10 Cook Hip Lifts/leg- https://www.youtube.com/watch?v=s4I9F9rIqwM
30 sec Tricep Smash- https://www.youtube.com/watch?v=qGpDgLRNjsA
+

A1. Barbell RDL (to just below knee cap) @ 2021,  3 reps x 5, rest 60 sec (3-4 warm up sets) **Heavier

250lbs

A2. Floor Press @ 31X1, 2-3 x 5, rest 60 sec

Not done because of elbows

B1. Seated Good Morning @ 4011, 10 reps x 4, rest 60 sec **make sure feet are in front of knees w/ shins slanted back.  Keep back arched https://www.youtube.com/watch?v=ZYGr_OmM-yw

65lbs

B2. Side Plank on Ring (ring as close to ground as possible), 20-30 sec/side x 4, rest 60 sec- https://youtu.be/THtTNkdtMgI

20 sec

B3. Seated Hamstring Curls, 20 reps x 4, rest 90 sec **Blue band

Tuesday ( Did hero WOD)
Repeat Effort
10 min @ 80%
20 No Push Up Burpees- keep core tight
Run 600m
Rest 5 min
X 3 sets

Wednesday **record weights and reps etc..
A. Front Squat @ 30X1, build to 1RM

320lbs
B. Pull-Up @ 20X1, build to 1RM

88lbs
C1. Swiss Ball Hamstring Curls @ 40X1, 8 reps x 4, rest 60 sec - https://www.youtube.com/watch?v=oAYtwM95-ug
C2. Ring Push-Ups @ 50X1 @, 10-12 x 4, rest 60 sec-

10
C3. Barbell Glute Bridge @ 10X3, 10 reps @ 185-205# x 4, rest 60 sec **note change in tempo https://www.youtube.com/watch?v=ylpfCk3i-0Y

195lbs
C4. Narrow Supinated Grip Pull-Ups @ 20X1, AMRAP Unbroken x 4, rest 90 sec- https://www.youtube.com/watch?v=K0KcnKEnsQQ

10,10,10,10

Thursday (Did class workout its hard for me to let someone did it by themselves  20:10)
Repeat efforts
5 min @ 80%
Run 100m (out the garage door, back in the front door)
5 Burpees **match last week’s score
Rest 3 min
5 min @ 80%
Bike 300m
10 Squat Jumps high as possible
Rest 3 min
5 min @ 80%
Run 100m
8 Toes to Bar
Rest 3 min
Repeat both
**goal is same or more second time around

 Friday **get it in!
A1. Wall Squat, 60 sec x 4, rest 30 sec **hold a weight 15-20#
A2. Single Leg Glute Bridge @ 10X2 tempo *hold 2 sec at top, 12/leg x 4, rest 30 sec
A3. Jumping Lunges for max height, 8/leg x 4, rest 120 sec-*hold some kind of weight, about 10#/H
+
Run 800m
30 sec Hollow Hold
Rest 1:00 min
X 5 sets

W7
Monday
3 sets not timed:
10m Monster Walk ea direction- https://www.youtube.com/watch?v=jiD4eOaivqY
10 Sidelying Clamshell/side- https://www.youtube.com/watch?v=EG5_gXcfozw
10 Cook Hip Lifts/leg- https://www.youtube.com/watch?v=s4I9F9rIqwM
30 sec Tricep Smash- https://www.youtube.com/watch?v=qGpDgLRNjsA
+
A1. Barbell RDL (to just below knee cap) @ 2021,  5 reps x 5, rest 60 sec (3-4 warm up sets) **movement quality looks great last couple weeks, keep it up.

115lbs

A2. Incline Bench @ 31X1, 2-3 x 5, rest 60 sec **put one end of bench on top of another bench for incline

205lbs

B1. Seated Good Morning @ 4011, 10 reps x 4, rest 60 sec **make sure feet are in front of knees w/ shins slanted back.  Keep back arched
 https://www.youtube.com/watch?v=ZYGr_OmM-yw

Just bar

B2. Side Plank on Ring (ring as close to ground as possible), 20-30 sec/side x 4, rest 60 sec- https://youtu.be/THtTNkdtMgI


20sec

B3. Seated Hamstring Curls, 25 reps x 4, rest 90 sec **Blue band

Finally did this right

Tuesday
Did class workout

Repeat Effort
10 min @ 80%
18 No Push Up Burpees- keep core tight
Run 600m
Rest 5 min
X 3 sets


Wednesday **record weights and reps etc..

Didn't make it
A1. Front Squat @ 40X1, 3 reps x 5, rest 60 sec  **2-3 warm up sets to find starting weight **no standing on plates
A2. Wide Grip Pull-Up @ 40X2, 3-4 x 5, rest 60 sec **focus on tempo on way down **add weight if possible
B1. Swiss Ball Hamstring Curls @ 40X1, 8 reps x 4, rest 60 sec - https://www.youtube.com/watch?v=oAYtwM95-ug
B2. Ring Push-Ups @ 50X1 @, 10-12 x 4, rest 60 sec-
B3. Barbell Glute Bridge @ 10X3, 10 reps @ 185-205# x 4, rest 60 sec **note change in tempo https://www.youtube.com/watch?v=ylpfCk3i-0Y
B4. Narrow Supinated Grip Pull-Ups @ 20X1, AMRAP Unbroken x 4, rest 90 sec- https://www.youtube.com/watch?v=K0KcnKEnsQQ

Thursday
Repeat efforts
5 min @ 80%
Run 100m (out the garage door, back in the front door)
4 Burpees
Rest 3 min
4,4
5 min @ 80%
Bike 300m
12 Jumping Lunges
Rest 3 min

4,4
5 min @ 80%
Run 100m
7 Toes to Bar
Rest 3 min
Repeat both

4,4

**goal is same or more second time around

Friday **get it in!
A1. Wall Squat, 60 sec x 4, rest 30 sec **hold a weight 15-20#
A2. Single Leg Glute Bridge @ 10X2 tempo *hold 2 sec at top, 12/leg x 4, rest 30 sec
A3. Jumping Lunges for max height, 8/leg x 4, rest 120 sec-*hold some kind of weight, about 10#/H
+
Run 800m
30 sec Hollow Hold
Rest 1:00 min
X 5 sets

Week 6

Monday
3 sets not timed:
10m Monster Walk ea direction- https://www.youtube.com/watch?v=jiD4eOaivqY
10 Sidelying Clamshell/side- https://www.youtube.com/watch?v=EG5_gXcfozw
10 Cook Hip Lifts/leg- https://www.youtube.com/watch?v=s4I9F9rIqwM
+
A1. Barbell RDL (to just below knee cap) @ 5051,  2 reps x 5, rest 60 sec (3-4 warm up sets) **focus on good tempo (5 sec down and 5 sec up and feeling it in hamstrings

110lbs

A2. Incline Bench @ 31X1, 3-5 x 5, rest 60 sec **put one end of bench on top of another bench for incline

185,195,205,210lbs
B1. GHD Hip Extension @ 20X2, 10 reps x 4, rest 60 sec **hold plate across chest if possible
B2. Side Plank on Ring (ring as close to ground as possible), 20-30 sec/side x 4, rest 60 sec- https://youtu.be/THtTNkdtMgI
B3. Seated Hamstring Curls, 30 reps x 4, rest 90 sec **Blue band

Tuesday
Repeat Effort
10 min @ 80%
15 No Push Up Burpees- keep core tight
Run 600m
Rest 5 min
X 3 sets

Wednesday **record weights and reps etc..
A1. Front Squat @ 40X1, 3 reps x 5, rest 60 sec  **2-3 warm up sets to find starting weight, heels on green 10# plates

235,245,250,250

A2. Wide Grip Pull-Up @ 40X2, 3-4 x 5, rest 60 sec **focus on tempo on way down **add weight if possible

4

B1. Swiss Ball Hamstring Curls @ 40X1, 8 reps x 4, rest 60 sec - https://www.youtube.com/watch?v=oAYtwM95-ug

8
B2. Clapping Push Ups @ 20X1 @, 10-12 (be explosive) x 4, rest 60 sec- https://www.youtube.com/watch?v=oF2dMVdvnik

10
B3. Barbell Glute Bridge @ 10X3, 10 reps @ 185-205# x 4, rest 60 sec **note change in tempo https://www.youtube.com/watch?v=ylpfCk3i-0Y

185

B4. Narrow Supinated Grip Pull-Ups @ 20X1, AMRAP Unbroken x 4, rest 90 sec- https://www.youtube.com/watch?v=K0KcnKEnsQQ

10,10,10,10

Thursday
Repeat efforts
5 min @ 80%
Run 100m (out the garage door, back in the front door)
5 Box Jumps, 24”

4,4
Rest 3 min
5 min @ 80%
Bike 350m
12 Air Squats

4,4
Rest 3 min
5 min @ 80%
Run 150m
7 Toes to Bar
Rest 3 min

3,3 ugly toes to bar

Repeat both
**goal is same or more second time around

Friday **get it in!
A1. Wall Squat, 60 sec x 4, rest 30 sec **hold a weight 15-20#
A2. Single Leg Glute Bridge @ 10X2 tempo *hold 2 sec at top, 12/leg x 4, rest 30 sec
A3. Jumping Lunges for max height, 8/leg x 4, rest 120 sec-*hold some kind of weight, about 10#/H
+
Run 800m
30 sec Hollow Hold
Rest 1:00 min
X 5 sets

W5
Monday
3 sets not timed:
10m Monster Walk ea direction- https://www.youtube.com/watch?v=jiD4eOaivqY
10 Sidelying Clamshell/side- https://www.youtube.com/watch?v=EG5_gXcfozw
10 Cook Hip Lifts/leg- https://www.youtube.com/watch?v=s4I9F9rIqwM
+
A1. Barbell RDL (to just below knee cap) @ 5051,  3 reps x 4, rest 60 sec (3-4 warm up sets) **focus on good tempo (5 sec down and 5 sec up and feeling it in hamstrings

95lbs
A2. Incline Bench @ 31X1, 5-6 x 4, rest 60 sec **put one end of bench on top of another bench for incline

165,185,195,205

B1. GHD Hip Extension @ 20X2, 15 reps x 4, rest 60 sec **hold plate across chest if possible

25lbs plate

B2. Side Plank on Ring (ring as close to ground as possible), 20-30 sec/side x 4, rest 60 sec- https://youtu.be/THtTNkdtMgI


Ugly 20 seconds

B3. Seated Hamstring Curls, 30 reps x 4, rest 90 sec **Blue band

Tuesday
Repeat Effort
10 min @ 80%
Bike 500m
Run 400m
Rest 5 min
X 3 sets

Wednesday **record weights and reps etc..
A1. Heels Elevated Front Squat @ 40X1, 4 reps x 5, rest 60 sec  **2-3 warm up sets to find starting weight, heels on green 10# plates

225,235,245,245
A2. Wide Grip Pull-Up @ 40X2, 4-6 x 5, rest 60 sec **focus on tempo on way down **add weight if possible

6

B1. Swiss Ball Hamstring Curls @ 40X1, 8 reps x 4, rest 60 sec - https://www.youtube.com/watch?v=oAYtwM95-ug


B2. Medball Push Ups @ 20X1 @, 10-12/arm alternating (be explosive) x 4, rest 60 sec- https://www.youtube.com/watch?v=oF2dMVdvnik

B3. Barbell Glute Bridge @ 10X3, 15 reps @ 165-185# x 4, rest 60 sec **note change in tempo https://www.youtube.com/watch?v=ylpfCk3i-0Y

185lbs

B4. Narrow Supinated Grip Pull-Ups @ 20X1, AMRAP Unbroken x 4, rest 90 sec- https://www.youtube.com/watch?v=K0KcnKEnsQQ

10,10,10,10

Thursday
Repeat efforts
5 min @ 80%
Run 100m (out the garage door, back in the front door)
7 Toes to Bar

3+100, 4

Rest 3 min
5 min @ 80%
Bike 350m
12 Alt Jump Lunges

3+250, 3+230
Rest 3 min

5 min @ 80%
Run 150m
7 Burpees
Rest 3 min

3+100, 4
Repeat both
**goal is same or more second time around

Friday **get it in!
A1. Wall Squat, 60 sec x 4, rest 30 sec **hold a weight 15-20#
A2. Single Leg Glute Bridge @ 10X2 tempo *hold 2 sec at top, 12/leg x 4, rest 30 sec
A3. Jumping Lunges for max height, 8/leg x 4, rest 120 sec-*hold some kind of weight, about 10#/H

+
Run 800m
30 sec Hollow Hold
Rest 1:30 min
X 5 sets

W4 ( Had some elbow discomfort this week)
Monday
3 sets not timed:
10m Monster Walk ea direction- https://www.youtube.com/watch?v=jiD4eOaivqY
10 Sidelying Clamshell/side- https://www.youtube.com/watch?v=EG5_gXcfozw
10 Cook Hip Lifts/leg- https://www.youtube.com/watch?v=s4I9F9rIqwM
+
A1. Barbell RDL (to just below knee cap) @ 5051,  3 reps x 4, rest 60 sec (3-4 warm up sets) **focus on good tempo (5 sec down and 5 sec up and feeling it in hamstrings

A2. Incline Bench @ 31X1, 5-6 x 4, rest 60 sec **put one end of bench on top of another bench for incline

145,165,185, 195

B1. GHD Hip Extension @ 20X2, 12 reps x 4, rest 60 sec **hold plate across chest if possible

25lbs plate

B2. Side Plank on Ring (ring as close to ground as possible), 20-30 sec/side x 4, rest 60 sec- https://youtu.be/THtTNkdtMgI

20 seconds
B3. Banded Good Mornings @ 2020, 30 reps x 4, rest 90 sec **Green band

Tuesday
Repeat Effort
10 min @ 80%
Bike 500m
15 Wallball, 20#
10 Pull-Ups (2 x 5 unbroken)
5 Box Jumps, 30”
Rest 5 min
X 3 sets

3+250
3
3

Wednesday **record weights and reps etc..
A1. Heels Elevated Front Squat @ 40X1, 5 reps x 4, rest 60 sec  **2-3 warm up sets to find starting weight, heels on green 10# plates

185, 205, 225, 240

A2. Wide Grip Pull-Up @ 40X2, 4-6 x 4, rest 60 sec **focus on tempo on way down **add weight if possible

6

B1. Swiss Ball Hamstring Curls @ 40X1, 8 reps x 4, rest 60 sec - https://www.youtube.com/watch?v=oAYtwM95-ug

B2. Medball Push Ups @ 20X1 @, 10-12/arm alternating (be explosive) x 4, rest 60 sec- https://www.youtube.com/watch?v=oF2dMVdvnik

B3. Barbell Glute Bridge @ 10X3, 12 reps @ 165-185# x 4, rest 60 sec **note change in tempo https://www.youtube.com/watch?v=ylpfCk3i-0Y

185lbs

B4. Narrow Supinated Grip Pull-Ups @ 20X1, AMRAP Unbroken x 4, rest 90 sec- https://www.youtube.com/watch?v=K0KcnKEnsQQ
 8,8,8,8

Thursday
Repeat efforts
5 min @ 80%
75 Jump Ropes
7 Burpees

3,3,3

Rest 3 min
5 min @ 80%
Bike 350m
12 Jump Squats
3 Wall Walks

2+200, 2+100

Rest 3 min
5 min @ 80%
Run 200m
15 KB Swings, 53#
Rest 3 min
Repeat both

2
**goal is same or more second time around

Friday **get it in!
A1. Wall Squat, 60 sec x 4, rest 30 sec **hold a weight 15-20#
A2. Single Leg Glute Bridge @ 10X2 tempo *hold 2 sec at top, 12/leg x 4, rest 30 sec
A3. Jumping Lunges for max height, 8/leg x 4, rest 120 sec-*hold some kind of weight, about 10#/H

+
Run 800m
30 sec Hollow Hold
Rest 1:45 min
X 5 sets

W2
Monday
A1. Double KB RDL (to just below knee cap) @ 5051,  5 reps x 4, rest 60 sec (2-3 warm up sets) **focus on good tempo (5 sec down and 5 sec up and feeling it in hamstrings

A2. Incline Bench @ 42X1, 6-8 x 4, rest 60 sec **put one end of bench on top of another bench for incline

B1. GHD Hip Extension @ 20X2, 12 reps x 4, rest 60 sec **hold plate across chest if possible

B2. Side Plank Arch Ups, 15/side x 4, rest 60 sec

B3. Banded Good Mornings @ 2020, 25 reps x 4, rest 90 sec **Green band

Tuesday( Class needed bikes so end up doing their workout)
Repeat Effort
10 min @ 80%
Bike 500m
7 Pull-Ups
7 Burpee Box Jumps, 24”
Rest 5 min
X 3 sets

Wednesday **record weights and reps etc..
A1. Heels Elevated Front Squat @ 40X1, 8 reps x 4, rest 60 sec  **2-3 warm up sets to find starting weight, heels on green 10# plates

145, 185, 200, 220
A2. Wide Grip Pull-Up @ 40X2, 4-6 x 4, rest 60 sec **focus on tempo on way down **add weight if possible

6, no weight

B1. Swiss Ball Hamstring Curls @ 40X1, 8 reps x 4, rest 60 sec - https://www.youtube.com/watch?v=oAYtwM95-ug



8

B2. Medball Push Ups @ 20X1 @, 10-12/arm alternating x 4, rest 60 sec- https://www.youtube.com/watch?v=oF2dMVdvnik

B3. Barbell Glute Bridge @ 10X3, 12 reps @ 165-185# x 4, rest 60 sec **note change in tempo

 https://www.youtube.com/watch?v=ylpfCk3i-0Y

185

B4. Narrow Supinated Grip Pull-Ups @ 20X1, AMRAP Unbroken x 4, rest 90 sec- https://www.youtube.com/watch?v=K0KcnKEnsQQ
10,8,9,10

Thursday (it was only 1 person in 6:30 class so I did workout with them)
Repeat efforts
5 min @ 80%
Row 250m
5 burpees
Rest 3 min

5 min @ 80%
Bike 500m
10 Russian KBS, 53#
10 V-Ups
Rest 3 min

5 min @ 80%
Run 200m
15 Wallball, 20#
Rest 3 min

Repeat both
**goal is same or more second time around

Friday **get it in!
A1. Jumping Lunges for max heigh, 12/leg x 4, rest 30 sec-*

A2. Single Leg Glute Bridge @ 10X2 tempo *hold 2 sec at top, 12/leg x 4, rest 30 sec

A3. Wall Squat, 60 sec x 4, rest 120 sec
+
Run 800m
30 sec Hollow Hold
Rest 2 min
X 5 sets

W1


Monday
A1. Double KB RDL (to just below knee cap) @ 5051,  5 reps x 3, rest 60 sec (2-3 warm up sets) **record weight for each

50,62,70
A2. Incline Bench @ 42X1, 6-8 x 3, rest 60 sec **put one end of bench on top of another bench for incline

145,165,170
B1. GHD Hip Extension @ 20X2, 12 reps x 4, rest 60 sec **hold plate across chest if possible

25lbs
B2. Side Plank Arch Ups, 12/side x 4, rest 60 sec
B3. Banded Good Mornings @ 2020, 20 reps x 4, rest 90 sec **Green

Tuesday
Repeat Effort
10 min @ 80%
Bike 500m
7 Pull-Ups
7 Box Jumps, 24” step down
7 Toes to Bar
Rest 5 min
3
3
3

X 3 sets



Wednesday
A1. Heels Elevated Front Squat @ 40X1, 8 reps x 4, rest 60 sec  **2-3 warm up sets to find starting weight, heels on green 10# plates
A2. Wide Grip Pull-Up @ 40X2, 4-6 x 4, rest 60 sec **focus on tempo on way down
B1. Swiss Ball Hamstring Curls @ 40X1, 8 reps x 4, rest 60 sec - https://www.youtube.com/watch?v=oAYtwM95-ug
B2. Medball Push Ups @ 20X1 @, 8-10/arm alternating x 4, rest 60 sec- https://www.youtube.com/watch?v=oF2dMVdvnik
B3. Barbell Glute Bridge @ 30X2, 10 reps @ 165-185# x 4, rest 60 sec https://www.youtube.com/watch?v=ylpfCk3i-0Y
B4. Narrow Supinated Grip Pull-Ups @ 20X1, AMRAP Unbroken x 4, rest 90 sec- https://www.youtube.com/watch?v=K0KcnKEnsQQ

Thursday
Repeat efforts
5 min @ 80%
Row 250m
7 KB Swings, 53#
7 Push Ups
Rest 3 min
2+250m
2+200m

5 min @ 80%
Bike 500m
10 Air Squats
5 Toes to Bar ( very ugly)
Rest 3 min
2+500m
2+500m

5 min @ 80%
Run 200m
5 Burpees
5 Box Jumps, 24”
Rest 3 min

2+75m

Repeat both
**goal is same or more second time around

Friday(Got to find a way to get my Friday workouts in because what I have been doing has not been working)

A1. Jumping Lunges for max heigh, 12/leg x 4, rest 30 sec-*
A2. Single Leg Glute Bridge @ 10X2 tempo *hold 2 sec at top, 12/leg x 4, rest 30 sec
A3. Wall Squat, 60 sec x 4, rest 120 sec
+
Run 800m
30 sec Hollow Hold
Rest 2 min
X 5 sets

W6
Monday
A1. Sumo Deadlift @ 30X1,  10, 8, 6, 4, rest 60 sec (2-3 warm up sets building to 245# for set of 10 then build from there) **record weight for each
A2. Alt DB Bench Press on Swiss Ball @ 20X2, 8/arm x 4, rest 60 sec **hold weight in lockout while doing rep with other arm

55lbs
B1. Banded Russian KB Swings, 12 reps @ 70# + Blue band x 4, rest 60 sec
B2. Single Arm Front Plank, 40 sec/arm x 4, rest 60 sec
B3. Sorenson Hold, 40 sec x 4, rest 90 sec **focus on squeezing at the top

Tuesday
Repeat Effort
10 min @ 80%
Bike 500m
50’ Goblet Walking Lunges 53#
5 Ring Dips
5 Pull-Ups
Rest 5 min
X 3 sets

3+500
3+500
3

Wednesday
A1. Barbell Back Reverse Lunge, 8/leg x 4, rest 60 sec  **2-3 warm up sets to find starting weight, at least what you did step ups w/

155lbs

A2. Single Arm Ring Row @ 20X2, 8/arm x 4, rest 60 sec

B1. Single Leg Hip Extension on GH Machine @ 40X1, 8/leg x 4, rest 60 sec

B2. Single Arm DB Push Press @ 20X1 @, 8-10/arm x 4, rest 60 sec

55lbs

B3. Barbell Glute Bridge @ 30X2, 10 reps @ 165-185# x 4, rest 60 sec https://www.youtube.com/watch?v=ylpfCk3i-0Y


185lbs

B4. DB Hammer 21 Curls, 7 from bottom to half way up, 7 half way to the top, 7 full reps x 4, rest 90 sec

30lbs

Thursday
Repeat efforts
5 min @ 80%
Row 250m
3 Burpees over Rower
4 Box Jumps, 24” step down
Rest 3 min
5 min @ 80%
Bike 500m
7 V-Ups
5 Toes to Bar
Rest 3 min
Repeat both
**goal is same or more second time around

Did class workout (4+500meter, 20 twist, 9 box jumps)
Friday
A1. Crossover Step Down, 10/leg x 5, rest 30 sec-*hold weight in goblet position if possible https://www.youtube.com/watch?v=p4agCFvJttk
A2. Single Leg Glute Bridge @ 10X2 tempo *hold 2 sec at top, 12/leg x 5, rest 30 sec
A3. Lunge Jump, 8/leg x 5, rest 30 sec
+
Run 800m
12 side plank rotations/side
Rest 2 min
X 5 sets

Week 5

Monday
A1. Sumo Deadlift @ 30X1,  10, 8, 6, rest 60 sec (2-3 warm up sets building to 245# for set of 10 then build from there)
A2. Alt DB Bench Press on Swiss Ball @ 20X2, 8/arm x 3, rest 60 sec **hold weight in lockout while doing rep with other arm
B1. Russian KB Swings, 12 reps @ 88# x 5, rest 60 sec
B2. Single Arm Front Plank, 35 sec/arm x 5, rest 60 sec
B3. Sorenson Hold, 35 sec x 5, rest 90 sec **focus on squeezing at the top
Tuesday
Repeat Effort
10 min @ 80%
Bike 500m
25 sec Goblet Wall Squat, 53#
7 Ring Push Ups
3 Pull-Ups
Rest 5 min
X 3 sets
**good pacing last week, same thing again this week
4+142
4+300
4+258

Wednesday
A1. Barbell Back Rack Russian Step Ups, 6/leg x 4, rest 60 sec **same weight, good control for all 6 reps

A2. Single Arm Bent Row @ 20X2, 8/arm x 4, rest 60 sec

B1. Single Leg Hip Extension on GH Machine @ 40X1, 8/leg x 4, rest 60 sec

B2. Single Arm DB Push Press @ 20X@, 8-10/arm x 4, rest 60 sec

B3. Barbell Glute Bridge @ 30X2, 10 reps @ 165-185# x 4, rest 60 sec https://www.youtube.com/watch?v=ylpfCk3i-0Y

B4. Pronated Grip Barbell Curls @ 3030 tempo (3 sec up, 3 sec down), 10 reps x 4, rest 90 sec

Thursday
Repeat efforts
5 min @ 80%
Row 250m
7 Push Ups
3+99
3+103
Rest 3 min
5 min @ 80%
Bike 500m
7 Toes to Bar
Rest 3 min
3+500
3+500
Repeat both
**goal is same or more second time around

Friday
A1. Crossover Step Down, 12/leg x 5, rest 30 sec- https://www.youtube.com/watch?v=p4agCFvJttk
A2. Single Leg Glute Bridge, 12/leg x 5, rest 30 sec
A3. Lunge Jump, 10/leg x 5, rest 30 sec
+
Run 400m
10 side plank rotations/side
Rest 1 min
X 10 sets

W4
Monday
A1. Sumo Deadlift @ 30X1, 10 reps @ 245# x 3 reps, rest 60 sec (2-3 warm up sets building to 245#)
A2. Alt DB Bench Press @ 20X2, 8/arm x 3, rest 60 sec **hold weight in lockout while doing rep with other arm
B1. Russian KB Swings, 10 reps @ 88# x 5, rest 60 sec
B2. Single Arm Front Plank, 30 sec/arm x 5, rest 60 sec
B3. Sorenson Hold, 30 sec x 5, rest 90 sec **focus on squeezing at the top

Tuesday
Repeat Effort
10 min @ 80%
Bike 500m
10 Air Squats
5 Push Ups
Rest 5 min
X 3 sets
**goal is same or more each set, not laying on ground at end

5+375
5+500
5+500

Wednesday
A1. Barbell Back Rack Russian Step Ups, 8/leg x 4, rest 60 sec
A2. Single Arm Bent Row @ 20X2, 8/arm x 4, rest 60 sec
B1. Single Leg Banded DB RDL @ 40X1, 8/leg x 4, rest 60 sec **band around rig and around working knee
B2. Single Arm DB Push Press @ 20X@, 8-10/arm x 4, rest 60 sec
B3. American Hip Thrust @ 30X2, 10 reps @ 165-185# x 4, rest 60 sec **shoulders on bench, bar on hips, heavy
B4. Pronated Grip Barbell Curls @ 3030 tempo (3 sec up, 3 sec down), 10 reps x 4, rest 90 sec

Thursday
Repeat efforts
5 min @ 80%
Row 250m
5 Burpees
Rest 3 min
5 min @ 80%
Bike 500m
5 Pull-Ups
7 Wallball, 20#
Rest 3 min
Repeat both
**goal is same or more second time around
3+250
3+500
3+250

• 3+500

Friday
A1. Curtsy Squat, 12/leg x 5, rest 30 sec
A2. Single Leg Glute Bridge, 12/leg x 5, rest 30 sec
A3. Lunge Jump, 10/leg x 5, rest 30 sec
+
Run 400m
10 side plank rotations/side
Rest 1 min
X 8 sets

W3
Monday
A1. Sumo Deadlift @ 30X1, 10 reps @ 235# x 3sets, rest 60 sec
A2. Incline Single Arm DB Bench Press @ 20X2, 10/arm x 3, rest 60 sec

55lbs

B1. Single Leg Glute Bridge @ 3012, 12/leg x 5, rest 60 sec
B2. Single Arm Farmer Carry, 30 sec/arm x 5, rest 60 sec

62lbs( started with 88lbs but was not able to keep it off body)

B3. GHD Hip Extension @ 4022, 6-8 x 5, rest 90 sec **control tempo and focus on squeezing at the top

6

Tuesday
Repeat Effort
10 min @ 80%
Row 250m
10 DB Thrusters, 20#/H
5 Burpees
5 Box Jumps, 24” step down
Rest 5 min
X 3 sets
**goal is same or more each set, not laying on ground at end

Wednesday
A1. Barbell Back Rack Russian Step Ups, 10/leg x 4, rest 60 sec
A2. Single Arm Bent Row @ 20X2, 8/arm x 4, rest 60 sec
B1. Single Leg Banded DB RDL @ 40X1, 8/leg x 4, rest 60 sec **band around rig and around working knee
B2. Banded Tricep Extensions, 20 reps x 4, rest 60 sec
B3. American Hip Thrust @ 30X2, 10 reps @ 165-185# x 4, rest 60 sec **shoulders on bench, bar on hips, heavy
B4. Pronated Grip Barbell Curls @ 4040 tempo (4 sec up, 4 sec down), 10 reps x 4, rest 90 sec

Thursday[ Did class workout got 5 full rounds]
Repeat efforts
5 min @ 80%
Row 250m
10 Squat Jumps
5 Ring Push Ups
Rest 3 min
5 min @ 80%
Bike 500m
12 steps Walking Lunges
5 Pull-Ups
Rest 3 min
Repeat both
**goal is same or more second time around

Friday
A1. Curtsy Squat, 12/leg x 4, rest 30 sec
A2. Single Leg Glute Bridge, 12/leg x 4, rest 30 sec
A3. Lunge Jump, 10/leg x 4, rest 30 sec
+
Run 400m
10 side plank rotations/side
Rest 1 min
X 7 set

Week 2
Jason's WorkW2
Monday
A1. Sumo Deadlift @ 30X1, 12 reps @ 225# x 3 reps, rest 60 sec

A2. Incline Single Arm DB Bench Press @ 20X2, 12/arm x 3, rest 60 sec

55lbs

• 
  

B1. Single Leg Glute Bridge @ 3012, 10/leg x 5, rest 60 sec
B2. Single Arm Front Plank, 30 sec/arm x 5, rest 60 sec
B3. GHD Hip Extension @ 4022, 6-8 x 5, rest 90 sec **control tempo and focus on squeezing at the top

Tuesday
Repeat Effort
10 min @ 80%
Row 250m
5 Burpee Box Jumps, 20”
45 Jump Ropes
5 Toes to Bar
10 Russian KB Swings, 53#
Rest 5 min
X 3 sets
**goal is same or more each set, not laying on ground at end

2+250+5
2+250+5+36
2+250+3
Wednesday
A1. Barbell Front Rack Step Ups, 10/leg x 4, rest 60 sec
A2. Single Arm Bent Row @ 20X2, 10/arm x 4, rest 60 sec
B1. Single Leg Banded DB RDL @ 40X1, 10/leg x 4, rest 60 sec **band around rig and around working knee

35lbs

B2. Banded Tricep Extensions, 15 reps x 4, rest 60 sec
B3. American Hip Thrust @ 30X2, 12 reps @ 165# x 4, rest 60 sec **shoulders on bench, bar on hips, heavy
B4. Pronated Grip Barbell Curls @ 4040 tempo (4 sec up, 4 sec down), 10 reps x 4, rest 90 sec

Thursday
Repeat efforts
5 min @ 80%
Row 250m
15 Air Squats
2 Wall Walks

2+118
2+100

Rest 3 min
5 min @ 80%
Bike 500
10 Step Ups Alt, 24”
5 Pull-Ups
Rest 3 min

2+500
2+470

Repeat both ***not sure if you repeated both last time, you only recorded 2 scores
**goal is same or more second time around

Friday
A1. Curtsy Squat, 10/leg x 4, rest 30 sec
A2. Single Leg Glute Bridge, 12/leg x 4, rest 30 sec
A3. Lunge Jump, 8/leg x 4, rest 30 sec
+
Run 400m
30 sec side plank/arm
Rest 1 min
X 7 sets

Monday
A1. Sumo Deadlift @ 30X1, 10 reps @ 225# x 3 sets, rest 60 sec
A2. Incline Single Arm DB Bench Press @ 20X2, 10/arm x 3, rest 60 sec

55lbs

B1. Single Leg Glute Bridge @ 3012, 10/leg x 4, rest 60 sec
B2. Single Arm Front Plank, 30 sec/arm x 4, rest 60 sec
B3. GHD Hip Extension @ 4022, 6-8 x 4, rest 90 sec **control tempo and focus on squeezing at the top

Tuesday
Repeat Effort
10 min @ 80%
Row 250m
50’ Bear Crawl
2 Wall Walks
20 steps Walking Lunges
10 sec Chin Over Bar Hold
Rest 5 min
X 3 sets

2+22
2+14
2+16
**goal is same or more each set, not laying on ground at end

Wednesday
A1. Barbell Front Rack Step Ups, 10/leg x 3, rest 60 sec

135lbs
A2. Single Arm Bent Row @ 20X2, 10/arm x 3, rest 60 sec

55lbs
B1. Single Leg Banded DB RDL @ 40X1, 10/leg x 4, rest 60 sec **band around rig and around working knee

25lbs
B2. Banded Tricep Extensions, 15 reps x 4, rest 60 sec

B3. American Hip Thrust @ 30X2, 10 reps x 4, rest 60 sec **shoulders on bench, bar on hips, heavy

Got 185 a few rep dropped to 130lbs

B4. Pronated Grip Barbell Curls, 12 reps x 4, rest 90 sec

Thursday
Repeat efforts
5 min @ 80%
Row 250m
10 Step Ups
5 Push Ups
2+130
2+120
Rest 3 min
5 min @ 80%
Bike 500m
10 Russian KB Swings, 53#
5 Toes to Bar

2+400
2+500+1
Rest 3 min
Repeat both
**goal is same or more second time around

Friday
A1. Curtsy Squat, 10/leg x 3, rest 30 sec
A2. Single Leg Glute Bridge, 12/leg x 3, rest 30 sec
A3. Lunge Jump, 8/leg x 3, rest 30 sec
+
Run 400m
30 sec side plank/arm
Rest 1 min
X 6 sets

W7
Monday- Scapular Strength/Mobility + Glute Prep + Squat/Bicep + MAP 1 Bike
1 set:
30 sec/side Forearm Smash- https://www.youtube.com/watch?v=0R2y5RGS_zM
30 sec Active Hang from Pull-Up Bar- https://www.youtube.com/watch?v=fLWM0yKaXX4
30 sec Tricep Smash on Barbell- https://www.youtube.com/watch?v=EJ820vKemCQ
+
A. Deadbug Roll- 8/side x 3, rest as needed https://youtu.be/h8Cs0KDcGIU
B1. Front Squat @ 30X1, build to 1RM

325lbs
B2. Weighted Pull-Up, build to 1RM **chin fully over bar

70lbs
C. Front Squat @ 30X1, 1 x max unbroken @ 85% of B1

Think I take to long getting 1 rep max because I only got 1 rep before bar slipped out of my hands



Tuesday- MAP 10
A. Side Plank- 1 x max hold each side- goal is 90 sec **from elbow
+
Row - 12 sec MAX EFFORT, rest 2-3 min x 3, record fastest pace/500m
134.9, 128.9, 126.3
+
10 min Bike Test **goal is avg speed 40+
**record max Cals and avg Speed

9cals avg speed was 37

Wednesday- Scap Strength/Mobility + Glute + Hinging/Carry (shoulder) + MAP 2 Row
2 sets not for time:
2 Wall Walks
20 ec Single Arm Front Plank/side- https://www.youtube.com/watch?v=fUftNjOCVTs
+
A.Shoulder Press, build to 1RM

205lb

B. Sorensen Test- 1 x max hold up to 2 min, get a coach to watch if there’s one around or video from the side

1:40 seconds
+
Row 500m
Rest 90 sec in the straps
Row 500m
**record both 500m times
**set rower up to interval variable, 500m Row, rest 90, 500m row
144,142

Thursday
A.Sumo Deadlift (overhand grip), build to 10RM @ 30X1 tempo
250lbs
B. Front Rack Step Up, build to 10RM/arm
150lbs
C. Single Leg Glute Bridge, 1 x max hold/side- https://www.youtube.com/watch?v=fDxl-0uZMJo
45 sec each leg
D. Front Plank, 1 x max Hold
1 min

W7

Monday- Scapular Strength/Mobility + Glute Prep + Squat/Bicep + MAP 1 Bike

1 set:

30 sec/side Forearm Smash- https://www.youtube.com/watch?v=0R2y5RGS_zM

30 sec Active Hang from Pull-Up Bar- https://www.youtube.com/watch?
v=fLWM0yKaXX4

30 sec Tricep Smash on Barbell- https://www.youtube.com/watch?v=EJ820vKemCQ

+

A. Deadbug Roll- 8/side x 3, rest as needed https://youtu.be/h8Cs0KDcGIU

B1. Front Squat @ 30X1, 2-3 reps x 4, rest 60 sec **increase load 2-5%, no
more **note weights and reps achieved
225 lbs

B2. DB Hammer Curls @ 40X1, 8 reps x 4, rest 90 sec-
35lbs

+

3 rounds for time:

30 Cal Bike

20 Wallball

14:55
**goal is same pace/round- record total time and split times if possible

Tuesday- MAP 10

15 min @ steady pace

Run 400m

7 Push Ups @ 50X1 tempo

Bike 10 Cals

5/leg Crossover Step Downs, 20”- https://www.youtube.com/watch?v=6SjK_tFQbSM

5 Toes to Bar

Rest 5 min
2+1

15 min @ steady pace

Run 400m

7 Push Ups @ 50X1 tempo

Bike 10 Cals

5/leg Crossover Step Downs, 20”- https://www.youtube.com/watch?v=6SjK_tFQbSM

5 Toes to Bar

Rest 5 min

2+1

15 min @ steady pace

Run 400m

7 Push Ups @ 50X1 tempo

Bike 10 Cals

5/leg Crossover Step Downs, 20”- https://www.youtube.com/watch?v=6SjK_tFQbSM

5 Toes to Bar

2

***goal is same pace/round and NOT laid out on the ground after.

Wednesday- Scap Strength/Mobility + Glute + Hinging/Carry (shoulder) + MAP
2 Row

2 sets not for time:

2 Wall Walks

20 sec Single Arm Front Plank/side- https://www.youtube.com/watch?
v=fUftNjOCVTs

+

A1. Barbell Seated Z-Press @ 40X1, 8 reps x 4, rest 30 sec b/w arms-
**increase load as possible
110lbs

A2. Suitcase Deadlift, @ 30X1, 8/arm x 4, rest 60 sec- try to increase load
**focus on not leaning to the side or rotating-
https://www.youtube.com/watch?v=spFfhanSJ6A

125 lbs
B1. Turkish Get Up, 3/arm x 4, rest as needed

44lbs

B2. FLR on Rings, 35 sec x 4, rest as needed

+

Row 30 sec MAX EFFORT, rest 30 sec in straps x 4

**set rower up for 30 sec on 30 sec off interval- record distance for each
separate 30 sec.

**no holding back, go all out on each one
135/ 155 distance
136/ 153 distance
136/ 153 distance
137/ 152 distance

Thursday- MAP 7

10 min @ 80%

Bike 15 Cals
15 Thrusters 45#

5 CTB Pull-Ups (chest must make contact)

2
Rest 5 min

10 min @ 80%

Run 200m

20 Cossack Squats (10/side)

10 Inverted V-Ups- https://www.youtube.com/watch?v=ImrP8ySGw34

Rest 5 min
2+1

10 min @ 80%

Row 250m

30 sec Double KB Front Rack KB Wall Squat Hold, 26#/H

10 Side Plank Arch Ups- https://www.youtube.com/watch?v=zM2ExVkFAtU
2
( really don’t have much Entergy today)

Friday

Run 800m @ consistent pace, rest 2 min x 4
**same pace

W6

Monday- Scapular Strength/Mobility + Glute Prep + Squat/Bicep + MAP 1 Bike

2 sets not for time:

30 sec/side Forearm Smash- https://www.youtube.com/watch?v=0R2y5RGS_zM

30 sec Active Hang from Pull-Up Bar-
https://www.youtube.com/watch?v=fLWM0yKaXX4

30 sec Tricep Smash on Barbell- https://www.youtube.com/watch?v=EJ820vKemCQ

+

A. Deadbug Roll- 8/side x 3, rest as needed https://youtu.be/h8Cs0KDcGIU

B1. Front Squat @ 30X1, 3-4 reps x 4, rest 60 sec **same reps, try to
increase load 2-5%, no more **note weights and reps achieved

225lbs
B2. Drag Curls w/ Bar @ 40X1, 8-12 reps x 4, rest 90 sec-
https://www.youtube.com/watch?v=LMdNTHH6G8I

+

30 sec Bike @ speed 41

30 sec rest

15 Wallball
Rest 30 sec

X 7 sets

Tuesday- MAP 10

15 min @ steady pace

Run 400m ( Row machine because it was super cold outside)

5 Push Ups @ 50X1 tempo

Bike 10 Cals

5/leg Offset Front Rack Step Ups- 20”- 26#KB- https://youtu.be/sfvF71cmGAw

12 Jump Switch Lunges

Rest 5 min
2+6

15 min @ steady pace

Run 400m

5 Push Ups @ 50X1 tempo

Bike 10 Cals

5/leg Offset Front Rack Step Ups- 20”- 26#KB- https://youtu.be/sfvF71cmGAw

12 Jump Switch Lunges

Rest 5 min

 2+6

15 min @ steady pace

Run 400m

5 Push Ups @ 50X1 tempo

Bike 10 Cals

5/leg Offset Front Rack Step Ups- 20”- 26#KB- https://youtu.be/sfvF71cmGAw

12 Jump Switch Lunges

2+1

***goal is same pace/round and NOT laid out on the ground after.

Wednesday- Scap Strength/Mobility + Glute + Hinging/Carry (shoulder) + MAP
2 Row

3 sets not for time:

2 Wall Walks

20 sec Single Arm Front Plank/side-
https://www.youtube.com/watch?v=fUftNjOCVTs

+

A1. Single Arm Z-Press @ 40X1, 12/arm x 4, rest 30 sec b/w arms-
https://www.youtube.com/watch?v=V3NefggF_ts

35lbs

A2. Suitcase Deadlift, @ 30X1, 10/arm x 4, rest 60 sec- try to increase
load **focus on not leaning to the side or rotating-
https://www.youtube.com/watch?v=spFfhanSJ6A

115lbs

B1. Turkish Get Up, 3/arm x 4, rest as needed

44lbs

B2. FLR on Rings, 30 sec x 4, rest as needed

+

Row 30 sec @ 2:20/500m

Row 30 sec @ 2:15/500m

Row 30 sec @ 2:10/500m

Rest 60 sec

X 4 sets

Thursday- MAP 7 ( Did not make it to gym did 17.3 on Friday got to 5 hand release push-ups)

10 min @ 80%

Bike 15 Cals
15 Thrusters, 45#

5 CTB Pull-Ups **make contact with chest to the bar

Rest 5 min

10 min @ 80%

Run 200m

20 Cossack Squats (10/side)

10 Inverted V-Ups- https://www.youtube.com/watch?v=ImrP8ySGw34

Rest 5 min

10 min @ 80%

Row 250m

30 sec Double KB Front Rack KB Wall Squat Hold, 26#/H

10 Side Plank Arch Ups- https://www.youtube.com/watch?v=zM2ExVkFAtU

Friday

Run 800m @ consistent pace, rest 2 min x 4

**same pace **

• 
  

W5

Monday- Scapular Strength/Mobility + Glute Prep + Squat/Bicep + MAP 1 Bike

2 sets not for time:

30 sec/side Forearm Smash- https://www.youtube.com/watch?v=0R2y5RGS_zM

30 sec Active Hang from Pull-Up Bar-
https://www.youtube.com/watch?v=fLWM0yKaXX4

30 sec Tricep Smash on Barbell- https://www.youtube.com/watch?v=EJ820vKemCQ

+

A. Deadbug Roll- 8/side x 3, rest as needed https://youtu.be/h8Cs0KDcGIU

B1. Front Squat @ 30X1, 4-5 reps x 4, rest 60 sec **same reps, try to
increase load 2-5%, no more **note weights and reps achieved

220lbs, 4 reps

B2. Drag Curls w/ Bar @ 40X1, 8-12 reps x 4, rest 90 sec-
https://www.youtube.com/watch?v=LMdNTHH6G8I

+

30 sec Bike @ speed 41

30 sec rest

X 15 sets (last week on this)

Tuesday- MAP 10

15 min @ steady pace

Run 400m

5 No Push Up Burpees

Bike 10 Cals

5/leg Offset Front Rack Step Ups- 20”- 26#KB- https://youtu.be/sfvF71cmGAw

10 Russian Kb Swings, 53#

1 ( Had to hit treeline)

Rest 5 min

15 min @ steady pace

Run 400m

5 No Push Up Burpees

Bike 10 Cals

5/leg Offset Front Rack Step Ups- 20”- 26#KB- https://youtu.be/sfvF71cmGAw

10 Russian Kb Swings, 53#

2+1
Rest 5 min

15 min @ steady pace

Run 400m

5 No Push Up Burpees

Bike 10 Cals

5/leg Offset Front Rack Step Ups- 20”- 26#KB- https://youtu.be/sfvF71cmGAw

10 Russian Kb Swings, 53#

2+1

***goal is same pace/round and NOT laid out on the ground after.

Wednesday- Scap Strength/Mobility + Glute + Hinging/Carry (shoulder) + MAP
2 Row

3 sets not for time:

10 Bottoms Up KB Press/arm- focus on control and good lockout overhead

44lbs

20 sec Single Arm Front Plank/side-
https://www.youtube.com/watch?v=fUftNjOCVTs

+

A. Oblique Sit Press, 10 reps x 3, rest as needed **2 sec pause at top-
https://www.youtube.com/watch?v=FSR5AN8N1FM&list=PLqy2BmkN7Eqxyp2lUfVrLy_sjMnkjrfzl&index=
36lbs

B1. Suitcase Deadlift, @ 30X1, 12/arm x 4, rest 60 sec- probably around 95#
**focus on not leaning to the side or rotating-
https://www.youtube.com/watch?v=spFfhanSJ6A

B2. Turkish Get Up, 3/arm x 4, rest as needed
53

C. Side Plank from Elbow, 30-35 sec/side x 3, rest as little as possible

+

60 sec Row @ 2:15/500m

60 sec rest

X 8 (last week)

Thursday- MAP 7

10 min @ 80%

Bike 15 Cals
12 Wallball, 20#

9 Toes to Bar

3

Rest 5 min

10 min @ 80%

Run 200m

20 steps Overhead Walking Lunges, 25# plate

10 V-Ups

2+1

Rest 5 min

10 min @ 80%

Row 250m

30 sec Double KB Front Rack KB Wall Squat Hold, 26#/H

5 Strict Pull-Ups
3

Friday
( went to Gulfport this weekend and forgot running shoes)

Run 800m @ consistent pace, rest 2 min x 4
**same pace

W4
Monday- Scapular Strength/Mobility + Glute Prep + Squat/Bicep + MAP 1 Bike
3 sets not for time:
3 sec/side Forearm Smash- https://www.youtube.com/watch?v=0R2y5RGS_zM
5 Bent Over Cuban Press w/ 5# plates- https://www.youtube.com/watch?v=t7HuePhoMB8
30 sec Tricep Smash on Barbell- https://www.youtube.com/watch?v=EJ820vKemCQ
+
A. Deadbug Roll- 8/side x 3, rest as needed https://youtu.be/h8Cs0KDcGIU
B1. Front Squat @ 30X1, 5-7 reps x 4, rest 60 sec **same reps, try to increase load 2-5%, no more **note weights and difficulty

215lbs


B2. Drag Curls w/ Bar @ 40X1, 8-12 reps x 4, rest 90 sec- https://www.youtube.com/watch?v=LMdNTHH6G8I
+
30 sec Bike @ speed 41
30 sec rest
X 12 sets



Tuesday- MAP 10
15 min @ steady pace
Run 400m
10 Box Jump Overs, 20”- steady
Bike 10 Cals
10/leg Offset Front Rack Step Ups- 20”- https://youtu.be/sfvF71cmGAw

3
Rest 5 min
15 min @ steady pace
Run 400m
10 Box Jump Overs, 20”- steady
Bike 10 Cals
10/leg Offset Front Rack Step Ups- 20”- https://youtu.be/sfvF71cmGAw

2+15
Rest 5 min
15 min @ steady pace
Run 400m
10 Box Jump Overs, 20”- steady
Bike 10 Cals
10/leg Offset Front Rack Step Ups- 20”- https://youtu.be/sfvF71cmGAw

2
***goal is same pace/round and NOT laid out on the ground after.


Wednesday- Scap Strength/Mobility + Glute + Hinging/Carry (shoulder) + MAP 2 Row
3 sets not for time:
10 Bottoms Up KB Press/arm- focus on control and good lockout overhead

36lbs
30 sec Passive Hang from Rings
A. Oblique Sit Press, 10 reps x 3, rest as needed **2 sec pause at top- https://www.youtube.com/watch?v=FSR5AN8N1FM&list=PLqy2BmkN7Eqxyp2lUfVrLy_sjMnkjrfzl&index=5

44lbs
B1. Suitcase Deadlift, @ 30X1, 10/arm x 4, rest 60 sec- probably around 95# **focus on not leaning to the side or rotating- https://www.youtube.com/watch?v=spFfhanSJ6A

95lbs
( DID CLASS METCON WALLBALL 60 SHOTS  25lbs 2:15)
B2. Turkish Get Up, 3/arm x 4, rest as needed
C. Side Plank from Elbow, 25-30 sec/side x 3, rest as little as possible
+
60 sec Row @ 2:15/500m
60 sec rest
X 7


Thursday- MAP 7
10 min @ 80%
Bike 15 Cals
15 Russian KB Swings, 53#
8 Toes to Bar

4
Rest 5 min
10 min @ 80%
Run 200m
20 steps Overhead Walking Lunges, 25# plate

3
Rest 5 min
10 min @ 80%
Row 250m
30 sec Double KB Front Rack KB Wall Squat Hold, 35#/H

4

Friday (Dealing with back spasms Fri/Sat so didn’t do)
Run 800m @ consistent pace, rest 2 min x 4
**same pace

W3

Monday- Scapular Strength/Mobility + Glute Prep + Squat/Bicep + MAP 1 Bike

3 sets not for time:

3 sec/side Forearm Smash- https://www.youtube.com/watch?v=0R2y5RGS_zM

5 Bent Over Cuban Press w/ 5# plates-
https://www.youtube.com/watch?v=t7HuePhoMB8

30 sec Tricep Smash on Barbell- https://www.youtube.com/watch?v=EJ820vKemCQ

+

A. DNS 7 Month Position- 20-30 sec/side x 3, rest as needed (Notice feet
stay together, only knee and elbow on the ground)
https://www.youtube.com/watch?v=ppyJkYSX57E

B1. Front Squat @ 30X1, 6-8 reps x 4, rest 60 sec **same reps, try to
increase load 2-5%, no more **note weights and difficulty
210lbs,

B2. Drag Curls w/ Bar @ 40X1, 8-12 reps x 4, rest 90 sec-
https://www.youtube.com/watch?v=LMdNTHH6G8I

+

30 sec Bike @ speed 41

30 sec rest

X 11 sets (8.41 calories)

Tuesday- MAP 10

15 min @ steady pace

Run 400m

10 No Push Up Burpees

Bike 10 Cals

15 sec Side Plank/side

10 Russian KB Swings, 53#

12 Alt Step Ups
2+30

Rest 5 min

15 min @ steady pace

Run 400m

10 No Push Up Burpees

Bike 10 Cals

15 sec Side Plank/side

10 Russian KB Swings, 53#

12 Alt Step Ups

Rest 5 min
2+ 20

15 min @ steady pace

Run 400m

10 No Push Up Burpees

Bike 10 Cals

15 sec Side Plank/side

10 Russian KB Swings, 53#

12 Alt Step Ups

2+ 20

***goal is same pace/round and NOT laid out on the ground after.


Wednesday- Scap Strength/Mobility + Glute + Hinging/Carry (shoulder) + MAP
2 Row

(Class Wallball Metcon 1:33)

3 sets not for time:

10 Bottoms Up KB Press/arm- focus on control and good lockout overhead

30 sec Passive Hang from Rings

+

A. Oblique Sit Press, 10 reps x 3, rest as needed **2 sec pause at top-
https://www.youtube.com/watch?v=FSR5AN8N1FM&list=PLqy2BmkN7Eqxyp2lUfVrLy_sjMnkjrfzl&index=5

B1. Russian KB Swings, 20 reps x 4, rest 60 sec- 70#

B2. Single Arm Front Rack Carry, 100’ unbroken/arm x 4, rest 20 sec b/w
arms **heavy as possible for 100’ unbroken
https://www.youtube.com/watch?v=VgC-Y3bkW0Y

C. Side Plank from Elbow, 25-30 sec/side x 3, rest as little as possible

+

60 sec Row @ 2:15/500m

60 sec rest

X 6

Thursday- MAP 7

10 min @ 80%

Bike 15 Cals
16 Steps Walking Lunges

15 sec Knee Tuck Hang from Bar
3

Rest 5 min

10 min @ 80%

Run 200m

10 No Push Up DB Burpees, 35#/H (hold DB’s throughout entire movement- just
deadlift at top, not OH)
3
Rest 5 min

10 min @ 80%

Row 250m

10 Goblet Squats, 35#

20 sec Hollow Hold

3
Friday

Run 800m @ consistent pace, rest 2 min x 4
**run slower

Terrible

Monday- Scapular Strength/Mobility + Glute Prep + Squat/Bicep + MAP 1 Bike

3 sets not for time:

5 KB Arm Bar/arm, 2 sec pause at end

53lbs

5 Bent Over Cuban Press w/ 5# plates-


30 sec Tricep Smash on Barbell- https://www.youtube.com/watch?v=EJ820vKemCQ

+

A. Quarter Squat Paloff Press @ 2020, 10/side x 3, rest as needed **green


B1. Front Squat @ 30X1, 6-8 reps x 4, rest 60 sec **same reps, try to
increase load 2-5%, no more **note weights and difficulty

200lbs

B2. Drag Curls w/ Bar @ 40X1, 8-12 reps x 4, rest 90 sec-

+

30 sec Bike @ speed 41

30 sec rest

X 10 sets

Tuesday- MAP 10( Got there late did class Metcon and it was Valentine’s Day)

15 min @ steady pace

Run 400m

10 No Push Up Burpees

Bike 10 Cals

15 sec Side Plank/side

10 Russian KB Swings, 53#

12 Alt Step Ups

Rest 5 min

15 min @ steady pace

Run 400m

10 No Push Up Burpees

Bike 10 Cals

15 sec Side Plank/side

10 Russian KB Swings, 53#

12 Alt Step Ups

Rest 5 min

15 min @ steady pace

Run 400m

10 No Push Up Burpees

Bike 10 Cals

15 sec Side Plank/side

10 Russian KB Swings, 53#

12 Alt Step Ups

***goal is same pace/round and NOT laid out on the ground after.

Wednesday- Scap Strength/Mobility + Glute + Hinging/Carry (shoulder) + MAP
2 Row

3 sets not for time:

10 Bottoms Up KB Press/arm- focus on control and good lockout overhead

36lbs

30 sec Passive Hang from Rings

+

A. Frog Pump, 10 reps x 3, rest as needed **2 sec pause at top

B1. Russian KB Swings, 18 reps x 4, rest 60 sec- 70#

B2. Single Arm Farmer’s Carry, 100’ unbroken/arm x 4, rest 20 sec b/w arms
**heavy as possible for 100’ unbroken **don’t let KB or arm touch your side

97lbs

C. Side Plank from Elbow, 25-30 sec/side x 3, rest as little as possible

+

60 sec Row @ 2:15/500m

60 sec rest
X 5 (1445 meters)

Thursday- MAP 7( Did class Metcon 27:15)

10 min @ 80%

Bike 15 Cals
15 Air Squats

30 sec FLR on Rings

Rest 5 min

10 min @ 80%

Run 200m

10 No Push Up Burpee Box Jumps, 24”

Rest 5 min

10 min @ 80%

Row 250m

5 Toes to Bar

12 Alt Step Ups, 24”

Friday

Run 400m @ consistent pace, rest 2 min x 8

This quickly became 200 meter run

Monday- Scapular Strength/Mobility + Glute Prep + Squat/Bicep + MAP 1 Row

3 sets not for time:

5 KB Arm Bar/arm, 2 sec pause at end range (35-53#)-
https://www.youtube.com/watch?v=jTSynq9QmyE

5 Bent Over Cuban Press w/ 5# plates-
https://www.youtube.com/watch?v=t7HuePhoMB8

60 sec wrist mobility https://www.youtube.com/watch?v=2IDqSq138_g

+

A. Quarter Squat Paloff Press @ 2020, 10/side x 3, rest as needed **green
band, try to get a lot of tension-
https://www.youtube.com/watch?v=65rxWWwBIco

B1. Front Squat @ 30X1, 6-8 reps x 4, rest 60 sec

B2. Drag Curls w/ Bar @ 40X1, 8-10 reps x 4, rest 90 sec-
https://www.youtube.com/watch?v=LMdNTHH6G8I

+

30 sec Bike @ speed 41

30 sec rest

X 10 sets

Tuesday- MAP 10

15 min @ steady pace

Run 400m

50’ Reverse Bear Crawl

50’ Walking Lunges

Bike 10 Cals

30 sec FLR on Rings

10 Russian KB Swings, 53#
2 rounds

Rest 5 min

15 min @ steady pace

Run 400m

50’ Reverse Bear Crawl

50’ Walking Lunges

Bike 10 Cals

30 sec FLR on Rings

10 Russian KB Swings, 53#

2 rounds

Rest 5 min

15 min @ steady pace

Run 400m

50’ Reverse Bear Crawl

50’ Walking Lunges

Bike 10 Cals

30 sec FLR on Rings

10 Russian KB Swings, 53#
***goal is same pace/round and NOT laid out on the ground after.

2 rounds
Wednesday- Scap Strength/Mobility + Glute + Hinging/Carry (shoulder) + MAP
2 Row

3 sets not for time:

10 Bottoms Up KB Press/arm
36lb

20 sec Passive Hang from Rings

+

A. Frog Pump, 10 reps x 3, rest as needed **2 sec pause at top

B1. Russian KB Swings, 15 reps x 4, rest 60 sec

70lbs

B2. Single Arm Overhead Carry, 100’ unbroken/arm x 4, rest 20 sec b/w arms
**heavy as possible for 100’ unbroken
45,55,75

C. Side Plank from Elbow, 20-30 sec/side x 3, rest as little as possible
20 sec

+

60 sec Row @ 2:15/500m

60 sec rest

X 5


Thursday- MAP 7

10 min @ 80%

Row 250m

15 Wallball, 20#

10 No Push Up Burpees
3 rounds

Rest 5 min

10 min @ 80%

Run 200m

12 Box Jumps, 24” step down

20 sec FLR on Rings
3 rounds

Rest 5 min

10 min @ 80%

Row 250m

15 Air Squats
10 Toes to Bar

1 rounds ( Had to go to trees no more protein shakes before workout)

I have not been,this  sore in awhile.

W16

Monday

A. Rear Foot Elevated Split Squat @ 3011, 8RM/leg, rest as needed b/w
**hold DB’s by side
55lbs

B. Weighted Pull-Up, build to 1RM **chin fully over bar
97lbs

C. Single Arm Seated DB Press, 6RM/arm **note weight each arm if different,
note if elbow pain
55lbs, elbow pain

D. Sorenson Hold, 1 x AMSAP
1:00

+

Run 200m @ goal 400m pace, rest 2 min b/w sets + 4 min after 2nd one

Run 400m for time:
1:45
Tuesday

Row Sprint- 12 sec MAX EFFORT, record peak pace/500m achieved, rest 2 min
130, 112 meters
+

Row 30 min MAX Distance

**take picture of screen at end and put it on blog

Wednesday

A. Front Squat @ 30X1, build to 1RM

310lbs

B. CG Bench Press @ 30X1, build to 1RM **have spotter

245lbs stop there because of right tricep discomfort

C. Side Plank, 1 x max hold each side **record time each side and limiter
(side or shoulder)

Right side 20 sec, left side 46 sec.
+

10 min AMRAP

Box Jumps, 24” step down each rep

100
Thursday

Bike 12 sec MAX EFFORT, rest 2 min **record peak speed/watts achieved
999 Watts, 59
+

Bike 10 min MAX Cals

**record avg speed and total cals
100 Cals , 38 speed

Friday
Run 1 mile for time:
Did not get a chance to do. Will have to work on running when time change.

W15
Monday
A1. Overhead Walking Lunges, 4 x 20 steps, rest 60 sec (lower to shoulders @ 10 steps and turn around)
A2. Single Arm Bottoms Up KB 90/90 Carry, 4 x 75’/arm, rest 60 sec **26-35#

26lbs

A3. Ring Face Pulls @ 20X1, 4 x 12 reps, rest 90 sec - https://www.youtube.com/watch?v=87tzpbo57PY
+
20 min @ easy pace
50’ Reverse Bear Crawl
12 Hip Extensions
35 Jump Ropes
30 sec FLR on Rings
20 Alternating Step Ups, 24”

10 steps short of 4 rounds.


Tuesday
3 sets not for time:
15 Eccentric Only American Hip Thrusts/leg (empty bar)- https://www.youtube.com/watch?v=571yRJ0S3qQ
45 sec/arm tricep smash with barbell in rack
+
7 sets for reps
30 sec No Push Up Burpees
30 sec rest
30 sec Box Jumps, 24” step down
30 sec rest
30 sec Row @ 2:10/500m
30 sec rest
30 sec Russian KB Swings, 53#
30 sec rest
30 sec Shuttle Run down & back in gym
30 sec rest

343 reps
Wednesday
A1. Jump Switch Lunges, 4 x 8/leg, rest 45 sec b/w legs **focus on jumping as high as possible, back knee should lightly touch ground
A2. Star Side Plank, 4 x 20-30 sec, rest 45 sec https://www.youtube.com/watch?v=WPAcplyyAtQ
B1. Knee Banded Single Leg RDL w/ DB’s @ 3010, 3 x 10/leg, rest 30 sec b/w legs

25lbs
B2. Single Arm Bottoms Up KB Press @ 20X2, 3 x 8/arm, rest 60 sec

35lbs
B3. Strict Pull-Ups @ 10,0X0, 3 x 3, rest 60 sec **10 sec on the way down

Might been 8 1/2 sec
+
3 rounds for time:
15 Cal Bike
12 Burpees
Awful
8:43
+
C. Jefferson Curl w/ 5# @ 3030, 3 x 5 reps, rest as needed- https://www.youtube.com/watch?v=bYRbXGbAq8A


Thursday
A1. Stir the Pot on Swiss Ball, 3 x 45 sec, rest as needed- https://www.youtube.com/watch?v=k5JiqX3whQI
A2. Single Arm Farmer’s Carry, 3 x 150’ unbroken, heavy as possible, rest as needed
97lbs
+
Bike 90 sec @ speed 42, rest 30 sec x 5

Not fun at all…….
+
12 min EMOM
1st- 5 Toes to Bar + 35 Jump Ropes
2nd- 15 Russian KB Swings, 70#


Friday
Run 10 min easy pace
Then
Run 100m ALL OUT on the min for 12 min
Then
Run 5 min easy pace

W15
Monday
A1. Overhead Walking Lunges, 4 x 20 steps, rest 60 sec (lower to shoulders @ 10 steps and turn around)
A2. Single Arm Bottoms Up KB 90/90 Carry, 4 x 75’/arm, rest 60 sec **26-35#
A3. Ring Face Pulls @ 20X1, 4 x 12 reps, rest 90 sec - https://www.youtube.com/watch?v=87tzpbo57PY
+
20 min @ easy pace
50’ Reverse Bear Crawl
12 Hip Extensions
35 Jump Ropes
30 sec FLR on Rings
20 Alternating Step Ups, 24”

10 steps short of 4 rounds.


Tuesday
3 sets not for time:
15 Eccentric Only American Hip Thrusts/leg (empty bar)- https://www.youtube.com/watch?v=571yRJ0S3qQ
45 sec/arm tricep smash with barbell in rack
+
7 sets for reps
30 sec No Push Up Burpees
30 sec rest
30 sec Box Jumps, 24” step down
30 sec rest
30 sec Row @ 2:10/500m
30 sec rest
30 sec Russian KB Swings, 53#
30 sec rest
30 sec Shuttle Run down & back in gym
30 sec rest

343 reps
Wednesday
A1. Jump Switch Lunges, 4 x 8/leg, rest 45 sec b/w legs **focus on jumping as high as possible, back knee should lightly touch ground
A2. Star Side Plank, 4 x 20-30 sec, rest 45 sec https://www.youtube.com/watch?v=WPAcplyyAtQ
B1. Knee Banded Single Leg RDL w/ DB’s @ 3010, 3 x 10/leg, rest 30 sec b/w legs
B2. Single Arm Bottoms Up KB Press @ 20X2, 3 x 8/arm, rest 60 sec
B3. Strict Pull-Ups @ 10,0X0, 3 x 3, rest 60 sec **10 sec on the way down
+
3 rounds for time:
15 Cal Bike
12 Burpees

Awful
8:43
+
C. Jefferson Curl w/ 5# @ 3030, 3 x 5 reps, rest as needed- https://www.youtube.com/watch?v=bYRbXGbAq8A


Thursday
A1. Stir the Pot on Swiss Ball, 3 x 45 sec, rest as needed- https://www.youtube.com/watch?v=k5JiqX3whQI
A2. Single Arm Farmer’s Carry, 3 x 150’ unbroken, heavy as possible, rest as needed
+
Bike 90 sec @ speed 42, rest 30 sec x 5

Not fun at all…….
+
12 min EMOM
1st- 5 Toes to Bar + 35 Jump Ropes
2nd- 15 Russian KB Swings, 70#


Friday
Run 10 min easy pace
Then
Run 100m ALL OUT on the min for 12 min
Then
Run 5 min easy pace