W12

Monday

A1. Barbell on Back Walking Lunges, 4 x 20 steps, rest 60 sec

120lbs

A2. Ring Push Ups @ 50X1, 4 x 10-12, rest 60 sec (note how elbow feels)

Elbow still hurt some

A3. Ring Face Pulls @ 20X1, 4 x 12 reps, rest 90 sec -
https://www.youtube.com/watch?v=87tzpbo57PY

+

Bike Sprint, 3 x 15 sec MAX EFFORT, 2:45 rest

+

15 min @ easy pace

Row 250m

15 Russian KB Swings, 53#

15 Push Ups

Tuesday

3 sets not for time:

12 Eccentric Only American Hip Thrusts/leg (empty bar)-
https://www.youtube.com/watch?v=571yRJ0S3qQ

15 V-Ups

+

7 sets for reps

30 sec Wallball, 20#

30 sec rest

30 sec Box jumps, 24” step down

30 sec rest

30 sec Row @ 2:10/500m

30 sec rest

30 sec Walking Lunges

30 sec rest

30 sec Jump Rope

30 sec rest

Wednesday

A1. Russian Step Ups, 3 x 15/leg, rest 45 sec b/w legs

A2. Star Side Plank, 3 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 not the best looking

B2. DB Arnold Press @ 20X2, 3 x 12, rest 60 sec

25lbs

B3. Strict L-sit Pull-Ups, 3 x 4-6, rest 60 sec

6

+

3 rounds for time:

15 DB Thrusters, 25#/H

15 Burpees

9:30

+

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

Thursday

A1. Ring Tricep Extension @ 4010, 3 x 8-10, rest 60 sec (elevate hands as
needed) https://www.youtube.com/watch?v=1SCUYnRFtHI

10

A2. Single Arm Farmer’s Carry, 3 x 100’ unbroken, heavy as possible, rest
as needed

+

Bike 6 min for max Cals

**record avg Watts, avg Speed, total Cals

Avg Speed 40. 6 cals

Rest 6 min

Bike 1 min @ same watts as 6 min pace, rest 1 min x 4

+

12 min EMOM

1st- 10 Russian KB Swings, 70#

2nd- 5 Burpee Box Jumps, 24”

Friday

Run 10 min easy pace

Then

Run 100m ALL OUT on the min for 10 min

Then
Run 5 min easy pace