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.