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