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 **

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