W2
Monday
A1. Double KB RDL (to just below knee cap) @ 5051,  5 reps x 4, rest 60 sec (2-3 warm up sets) **focus on good tempo (5 sec down and 5 sec up and feeling it in hamstrings

A2. Incline Bench @ 42X1, 6-8 x 4, rest 60 sec **put one end of bench on top of another bench for incline

B1. GHD Hip Extension @ 20X2, 12 reps x 4, rest 60 sec **hold plate across chest if possible

B2. Side Plank Arch Ups, 15/side x 4, rest 60 sec

B3. Banded Good Mornings @ 2020, 25 reps x 4, rest 90 sec **Green band

Tuesday( Class needed bikes so end up doing their workout)
Repeat Effort
10 min @ 80%
Bike 500m
7 Pull-Ups
7 Burpee Box Jumps, 24”
Rest 5 min
X 3 sets

Wednesday **record weights and reps etc..
A1. Heels Elevated Front Squat @ 40X1, 8 reps x 4, rest 60 sec  **2-3 warm up sets to find starting weight, heels on green 10# plates

145, 185, 200, 220
A2. Wide Grip Pull-Up @ 40X2, 4-6 x 4, rest 60 sec **focus on tempo on way down **add weight if possible

6, no weight

B1. Swiss Ball Hamstring Curls @ 40X1, 8 reps x 4, rest 60 sec - https://www.youtube.com/watch?v=oAYtwM95-ug



8

B2. Medball Push Ups @ 20X1 @, 10-12/arm alternating x 4, rest 60 sec- https://www.youtube.com/watch?v=oF2dMVdvnik

B3. Barbell Glute Bridge @ 10X3, 12 reps @ 165-185# x 4, rest 60 sec **note change in tempo

 https://www.youtube.com/watch?v=ylpfCk3i-0Y

185

B4. Narrow Supinated Grip Pull-Ups @ 20X1, AMRAP Unbroken x 4, rest 90 sec- https://www.youtube.com/watch?v=K0KcnKEnsQQ
10,8,9,10

Thursday (it was only 1 person in 6:30 class so I did workout with them)
Repeat efforts
5 min @ 80%
Row 250m
5 burpees
Rest 3 min

5 min @ 80%
Bike 500m
10 Russian KBS, 53#
10 V-Ups
Rest 3 min

5 min @ 80%
Run 200m
15 Wallball, 20#
Rest 3 min

Repeat both
**goal is same or more second time around

Friday **get it in!
A1. Jumping Lunges for max heigh, 12/leg x 4, rest 30 sec-*

A2. Single Leg Glute Bridge @ 10X2 tempo *hold 2 sec at top, 12/leg x 4, rest 30 sec

A3. Wall Squat, 60 sec x 4, rest 120 sec
+
Run 800m
30 sec Hollow Hold
Rest 2 min
X 5 sets

W1


Monday
A1. Double KB RDL (to just below knee cap) @ 5051,  5 reps x 3, rest 60 sec (2-3 warm up sets) **record weight for each

50,62,70
A2. Incline Bench @ 42X1, 6-8 x 3, rest 60 sec **put one end of bench on top of another bench for incline

145,165,170
B1. GHD Hip Extension @ 20X2, 12 reps x 4, rest 60 sec **hold plate across chest if possible

25lbs
B2. Side Plank Arch Ups, 12/side x 4, rest 60 sec
B3. Banded Good Mornings @ 2020, 20 reps x 4, rest 90 sec **Green

Tuesday
Repeat Effort
10 min @ 80%
Bike 500m
7 Pull-Ups
7 Box Jumps, 24” step down
7 Toes to Bar
Rest 5 min
3
3
3

X 3 sets



Wednesday
A1. Heels Elevated Front Squat @ 40X1, 8 reps x 4, rest 60 sec  **2-3 warm up sets to find starting weight, heels on green 10# plates
A2. Wide Grip Pull-Up @ 40X2, 4-6 x 4, rest 60 sec **focus on tempo on way down
B1. Swiss Ball Hamstring Curls @ 40X1, 8 reps x 4, rest 60 sec - https://www.youtube.com/watch?v=oAYtwM95-ug
B2. Medball Push Ups @ 20X1 @, 8-10/arm alternating x 4, rest 60 sec- https://www.youtube.com/watch?v=oF2dMVdvnik
B3. Barbell Glute Bridge @ 30X2, 10 reps @ 165-185# x 4, rest 60 sec https://www.youtube.com/watch?v=ylpfCk3i-0Y
B4. Narrow Supinated Grip Pull-Ups @ 20X1, AMRAP Unbroken x 4, rest 90 sec- https://www.youtube.com/watch?v=K0KcnKEnsQQ

Thursday
Repeat efforts
5 min @ 80%
Row 250m
7 KB Swings, 53#
7 Push Ups
Rest 3 min
2+250m
2+200m

5 min @ 80%
Bike 500m
10 Air Squats
5 Toes to Bar ( very ugly)
Rest 3 min
2+500m
2+500m

5 min @ 80%
Run 200m
5 Burpees
5 Box Jumps, 24”
Rest 3 min

2+75m

Repeat both
**goal is same or more second time around

Friday(Got to find a way to get my Friday workouts in because what I have been doing has not been working)

A1. Jumping Lunges for max heigh, 12/leg x 4, rest 30 sec-*
A2. Single Leg Glute Bridge @ 10X2 tempo *hold 2 sec at top, 12/leg x 4, rest 30 sec
A3. Wall Squat, 60 sec x 4, rest 120 sec
+
Run 800m
30 sec Hollow Hold
Rest 2 min
X 5 sets

W6
Monday
A1. Sumo Deadlift @ 30X1,  10, 8, 6, 4, rest 60 sec (2-3 warm up sets building to 245# for set of 10 then build from there) **record weight for each
A2. Alt DB Bench Press on Swiss Ball @ 20X2, 8/arm x 4, rest 60 sec **hold weight in lockout while doing rep with other arm

55lbs
B1. Banded Russian KB Swings, 12 reps @ 70# + Blue band x 4, rest 60 sec
B2. Single Arm Front Plank, 40 sec/arm x 4, rest 60 sec
B3. Sorenson Hold, 40 sec x 4, rest 90 sec **focus on squeezing at the top

Tuesday
Repeat Effort
10 min @ 80%
Bike 500m
50’ Goblet Walking Lunges 53#
5 Ring Dips
5 Pull-Ups
Rest 5 min
X 3 sets

3+500
3+500
3

Wednesday
A1. Barbell Back Reverse Lunge, 8/leg x 4, rest 60 sec  **2-3 warm up sets to find starting weight, at least what you did step ups w/

155lbs

A2. Single Arm Ring Row @ 20X2, 8/arm x 4, rest 60 sec

B1. Single Leg Hip Extension on GH Machine @ 40X1, 8/leg x 4, rest 60 sec

B2. Single Arm DB Push Press @ 20X1 @, 8-10/arm x 4, rest 60 sec

55lbs

B3. Barbell Glute Bridge @ 30X2, 10 reps @ 165-185# x 4, rest 60 sec https://www.youtube.com/watch?v=ylpfCk3i-0Y


185lbs

B4. DB Hammer 21 Curls, 7 from bottom to half way up, 7 half way to the top, 7 full reps x 4, rest 90 sec

30lbs

Thursday
Repeat efforts
5 min @ 80%
Row 250m
3 Burpees over Rower
4 Box Jumps, 24” step down
Rest 3 min
5 min @ 80%
Bike 500m
7 V-Ups
5 Toes to Bar
Rest 3 min
Repeat both
**goal is same or more second time around

Did class workout (4+500meter, 20 twist, 9 box jumps)
Friday
A1. Crossover Step Down, 10/leg x 5, rest 30 sec-*hold weight in goblet position if possible https://www.youtube.com/watch?v=p4agCFvJttk
A2. Single Leg Glute Bridge @ 10X2 tempo *hold 2 sec at top, 12/leg x 5, rest 30 sec
A3. Lunge Jump, 8/leg x 5, rest 30 sec
+
Run 800m
12 side plank rotations/side
Rest 2 min
X 5 sets

Week 5

Monday
A1. Sumo Deadlift @ 30X1,  10, 8, 6, rest 60 sec (2-3 warm up sets building to 245# for set of 10 then build from there)
A2. Alt DB Bench Press on Swiss Ball @ 20X2, 8/arm x 3, rest 60 sec **hold weight in lockout while doing rep with other arm
B1. Russian KB Swings, 12 reps @ 88# x 5, rest 60 sec
B2. Single Arm Front Plank, 35 sec/arm x 5, rest 60 sec
B3. Sorenson Hold, 35 sec x 5, rest 90 sec **focus on squeezing at the top
Tuesday
Repeat Effort
10 min @ 80%
Bike 500m
25 sec Goblet Wall Squat, 53#
7 Ring Push Ups
3 Pull-Ups
Rest 5 min
X 3 sets
**good pacing last week, same thing again this week
4+142
4+300
4+258

Wednesday
A1. Barbell Back Rack Russian Step Ups, 6/leg x 4, rest 60 sec **same weight, good control for all 6 reps

A2. Single Arm Bent Row @ 20X2, 8/arm x 4, rest 60 sec

B1. Single Leg Hip Extension on GH Machine @ 40X1, 8/leg x 4, rest 60 sec

B2. Single Arm DB Push Press @ 20X@, 8-10/arm x 4, rest 60 sec

B3. Barbell Glute Bridge @ 30X2, 10 reps @ 165-185# x 4, rest 60 sec https://www.youtube.com/watch?v=ylpfCk3i-0Y

B4. Pronated Grip Barbell Curls @ 3030 tempo (3 sec up, 3 sec down), 10 reps x 4, rest 90 sec

Thursday
Repeat efforts
5 min @ 80%
Row 250m
7 Push Ups
3+99
3+103
Rest 3 min
5 min @ 80%
Bike 500m
7 Toes to Bar
Rest 3 min
3+500
3+500
Repeat both
**goal is same or more second time around

Friday
A1. Crossover Step Down, 12/leg x 5, rest 30 sec- https://www.youtube.com/watch?v=p4agCFvJttk
A2. Single Leg Glute Bridge, 12/leg x 5, rest 30 sec
A3. Lunge Jump, 10/leg x 5, rest 30 sec
+
Run 400m
10 side plank rotations/side
Rest 1 min
X 10 sets