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