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