• W2
Monday
A1. Russian Step Ups w/ KB’s in Front Rack, 3 x 12/leg, rest 30 sec b/w legs
A2. Rope Climb Legless, 3 x 1, rest 90 sec
+
4 min to Row 500m in less than 2 min, remaining 4 minutes is your rest
@ 4 min, start the following
3 rounds for time
100’ Bear Crawl
15 Wallball, 20#
7 Kipping Pull-Ups
15 Russian KB Swings, 53#
7 Toes to Bar
19:11

Tuesday
10 min @ moderate effort
Run 200m
12 DB Thrusters, 30#/H
12 Box Jumps, 24”
Rest 5 min.

  2 rounds
10 min @ moderate effort
Run 200m
15 V-Ups
15 Burpees
Rest 5 min

2 round
10 min @ moderate effort
Run 200m
10 Ring Push Ups
15 Air Squats

3 rounds

When I find my cardio this time I not going to loss it

Wednesday
A1. Barbell Single Leg Toe Taps @ 30X1, 3 x 8-10 each leg **I’ll show you these
8 with bar

A2. Strict Chest to Bar @ 30X1, 3 x 5-6, rest as needed

6

B1. Single Leg Double DB RDL @ 3010, 3 x 8-10/arm, rest 60 sec **25#+ each hand
8
B2. Strict HSPU’s, @ 20X2, 3 x 4-5 reps, rest 90 sec **note whether you can get head to ground if I don’t see you

Couldn’t get half way down

C1. L-sit Hang from Rope at top of Pull-Up, 3 x 10-20 sec, rest as needed

10 seconds
C2. HS Hold, 3 x 30 sec, rest as needed
30 second
Thursday
Row 500m @ 2:05/500m, rest 90 sec x 5 sets **i
Rest 4 min
15 min EMOM
1st- 17 Wallball, 20#
2nd- 5 Kipping Pull-Ups + 5 Burpee Box Jumps, 24”
3rd- 30 sec Jump Rope- practice some double unders
Rest 4 min

Row 2000m @ 2:15/500m  **do your best to hold this pace( late getting to gym don’t make it too 2000m row)


Friday
A1. Renegade Row, 3 x 10/arm, rest as needed **Do R Arm, then push up, then L arm, then push up. So 10 row’s each arm will be 20 push ups.
+
4 min to run 400m **goal is sub 2 min to allow 2 min or more of rest
@ 4 min mark, start 16 min AMRAP
10 Burpees
10 V-Ups
Run 60 sec


Got off late Saturday and was not able to do . Will attempt to do after church Sunday.

W1

Wednesday

A1. Banded Single Leg Box Squats @ 30X1, 3 x 8-10 each leg **I’ll show you these

Watched video hopefully done right

A2. Strict Chest to Bar @ 30X1, 3 x 4-5, rest as needed

5

B1. Single Leg Double DB RDL @ 3010, 3 x 8-10/arm, rest 60 sec

15lbs class was using other DB’S

B2. Strict HSPU’s, @ 20X2, 3 x 4-5 reps, rest 90 sec **note whether you can get head to ground if I don’t see you

Head don't get to ground

C1. L-sit Hang from Rope at top of Pull-Up, 3 x 10-20 sec, rest as needed

15 Seconds with rest

C2. HS Hold, 3 x 30 sec, rest as needed

Last set wrist starting to hurt

Thursday

Row 500m @ 2:05/500m, rest 90 sec x 3-5 sets **if you can’t hold pace, stop but get minimum 3

5 sets

Rest 3 min

15 min EMOM

1st- 15 Wallball, 20#

30 sec each 

2nd- 5 Kipping Pull-Ups + 5 Toes to Bar + 5 Burpees

Only got to Burpee 2 time

3rd- 30 sec Jump Rope- practice some double unders

Rest 3 min

Row 2000m @ 2:10/500m

9:21

Friday

A1. L-sit Strict Pull-Up @ 20X2, 3 x 4-6 reps, rest 90 sec **2 sec chin over bar hold

6 reps

A2. Ring Dips @ 20X2, 3 x 4-6 reps, rest 90 sec **add weight if possible

6 reps no weight add

+

4 min to run 400m **goal is sub 2 min to allow 2 min or more of rest

2 min on 400m run

@ 4 min mark, start 16 min AMRAP

10 Box Jumps, 24”

10 Clapping Push Ups

20 Walking Lunges

10 V-Ups

3+30

W6
Monday
10 min easy bike warm up
+
A1. DB Weighted Lunges, 3 x 20 steps, rest 45 sec

30lbs
A2. Seated Arnold Press, 3 x 10 reps, rest 45 sec

35lbs
A3. Goblet Squats @ 20X1, 3 x 8 reps, rest 45 sec

70lbs
A4. Ring Push Ups @ 3030, 3 x 8-10 reps, rest 45 sec

10
***Notice the change, A1-A4 are all superset. Try to stay strict to the 45 sec rest
C1. Alt Single Leg V-Ups, 3 x 15/leg, rest 20 sec
C2. L-sit Hang, 3 x 20-30 sec, res 20 sec
C3. Side Plank, 3 x 30 sec/side, no rest b/w sides, rest 20 sec
+
2 min Bike @ high consistent effort, rest 1 min x 8


Tuesday
A1. Sumo Stance Deadlift @ 20X1, 3 x 8 reps, rest 30 sec

205lbs
A2. Chest Supported DB Row @ 20X1, 3 x 10 reps, rest 30 sec

45lbs
B1. Single Leg RDL @ 30X1, 3 x 10/leg, rest 30 sec b/w sides

62lbs
B2. Back Extensions @ 20X2, 3 x 12, rest 30 sec **add weight by holding plate across chest

25lbs
B3. Barbell Curls, 3 x 10 reps, rest 30 sec

85lbs
+
4 rounds
Row 500m @ sub 2:00/500m
30 sec FLR on Rings
60 sec rest


Wednesday
3 rounds straight through for time:
16 Alternating Lunge Jumps, hold 25# weight in each hand
16 Banded Push Ups (green band across back)
10 L-sit Pull Ups **make sure last rep is perfect, break if needed
Rest 60 sec b/w rounds
+
4 rounds @ easy pace
Bike 40 Cals @ consistent steady pace
50’ Bear Crawl
50’ Sled Push w/ 90# on top
Rest 2 min

Thursday
A1. Front Rack Reverse Lunge off 45# plate, 3 x 10/leg, rest 30 sec b/w legs **start @ 95# and build

105lbs
A2. Good Mornings @ 3030, 3 x 10 reps, rest 30 sec **Moderate-light weight, focus on getting as much ROM as possible

45lbs

A3. Goblet Squats @ 3030, 3 x 10 reps, rest 30 sec

70lbs
A4. Single Arm Farmer’s Carry, 3 x 100’/side, rest 30 sec b/w sides- 70-97# K

88lbs
+
Run 30 sec, rest/walk 30 sec x 10

Friday
A1. Single Arm Bent Row w/ 50# KB, 4 x AMRAP in 20 sec, rest 30 sec b/w arms

21,18,19,20
A2. Push Ups on DB’s for more ROM, 4 x AMRAP in 20 sec, rest 30 sec

15,15,16,14
A3. DB Bicep Curls, 4 x AMRAP in 20 sec, rest 30 sec

18,17,18,16
A4. Standing Overhead Tricep Extensions, 4 x 20 sec, rest 30 sec

21,20,18,20
+

50 DB Thrusters for time
**every time you break, run 200m

4:45 ( could tell I hadn’t done Thrusters in a while)
+
15 min brisk walk cool down

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Training

Sep 18, 2016, 10:17 PM

From Michael McElroy

Details

W5

Monday

10 min easy bike warm up

+

A1. DB Weighted Lunges, 4 x 24 steps, rest 45 sec

35lbs

A2. Seated Arnold Press, 4 x 15 reps, rest 45 sec

35lbs

A3. Goblet Squats @ 20X1, 4 x 10 reps, rest 45 sec

63lbs

A4. Ring Push Ups @ 3030, 4 x 10-15 reps, rest 45 sec

10

***Notice the change, A1-A4 are all superset. Try to stay strict to the 45 sec rest

C1. Alt Single Leg V-Ups, 3 x 15/leg, rest 20 sec

C2. L-sit Hang, 3 x 20 sec, res 20 sec

C3. Side Plank, 3 x 30 sec/side, no rest b/w sides, rest 20 sec

+

20 min easy bike cool down

Tuesday

A1. Sumo Stance Deadlift @ 20X1, 4 x 10 reps, rest 30 sec

200lbs

A2. Chest Supported DB Row @ 20X1, 4 x 12 reps, rest 30 sec

45lbs

B1. Single Leg RDL @ 30X1, 4 x 10/leg, rest 30 sec b/w sides

63lbs

B2. Back Extensions @ 20X2, 4 x 12, rest 30 sec **add weight by holding plate across chest

25lbs

B3. Barbell Curls, 4 x 10 reps, rest 30 sec

75lbs

+

15 min @ easy pace

Row 500m

12 Reverse V-Ups on Swiss Ball

10 Box Jumps, 30”

Wednesday

4 rounds straight through for time:

20 Alternating Lunge Jumps, hold 15# weight in each hand

14 Banded Push Ups (green band across back)

10 L-sit Pull Ups **make sure last rep is perect, break if needed

Rest 60 sec b/w rounds

17:45

+

3 rounds @ easy pace

Bike 20 Cals

50’ Bear Crawl

Row 350m

Run 400m

30 sec

Thursday 

A1. Front Rack Reverse Lunge off 45# plate, 5 x 10/leg, rest 30 sec b/w legs **start @ 95# and build

95lbs

A2. Good Mornings @ 3030, 5 x 10 reps, rest 30

sec **Moderate-light weight, focus on getting as much ROM as possible

45lbs bar

A3. Goblet Squats @ 3030, 5 x 10 reps, rest 30 sec

63lbs

A4. Single Arm Farmer’s Carry, 5 x 100’/side, rest 30 sec b/w sides- 70-97# KB

97lbs

+

15 min easy bike cool down

Friday( was not able to get this one in this week)

A1. Single Arm Bent Row w/ 50# KB, 4 x AMRAP in 40 sec, rest 30 sec b/w arms

A2. Push Ups on DB’s for more ROM, 4 x AMRAP in 40 sec, rest 30 sec

A3. DB Bicep Curls, 4 x AMRAP in 40 sec, rest 30 sec

A4. Standing Overhead Tricep Extensions, 4 x 40 sec, rest 30 sec

+

3 rounds for time:

10 DB Thrusters, heavy as possible

15 V-Ups

200m Run

+

15 min brisk walk cool down

W4
Monday
10 min easy bike warm up
+
A1. DB Weighted Lunges, 5 x 30 steps, rest 30 sec

30lbs

A2. DB Arnold Press @ 20X2, 5 x 15 reps, rest 30 sec

30lbs

B1. Goblet Squats @ 20X1, 4 x 12 reps, rest 30 sec

62lbs

B2. Ring Push Ups @ 3030, 4 x 10-15 reps, rest 30 sec
10
C1. Alt Single Leg V-Ups, 3 x 15/leg, rest 15 sec
C2. Hollow Hold, 3 x 30 sec, res 20 sec
C3. Side Plank, 3 x 30 sec/side, no rest b/w sides, rest 20 sec
+
Today was a rough workout day a lot of my rest were over 30 sec

20 min easy bike cool down


Tuesday
A1. Deadlift @ 20X1, 4 x 12 reps, rest 30 se

220lbs

A2. Chest Supported DB Row @ 20X1, 4 x 12 reps, rest 30 sec

30lbs

B1. Single Leg RDL @ 30X1, 4 x 12/leg, rest 30 sec b/w sides

62lbs
B2. Back Extensions @ 20X2, 4 x 15, rest 30 sec **add weight by holding plate across chest

20lbs

B3. Barbell Curls, 4 x 12 reps, rest 30 sec

75lbs

+
15 min @ easy pace
Row 500m
12 Reverse V-Ups on Swiss Ball
12 Russian KB Swings, 88#
24 Jump Ropes


Wednesday
4 rounds straight through for time:
24 Alternating Lunge Jumps, hold 10# weight in each hand
12 Banded Push Ups (green band across back)
10 L-sit Pull Ups
Rest 60 sec b/w rounds

16:33
+
3 rounds @ easy pace
Bike 20 Cals
5 Burpee Box Jumps, 20”
Row 350m
Run 400m
30 sec Table Rocks


Thursday
A1. Front Rack Russian Step Ups w/ 75#, 5 x 10/leg, rest 30 sec b/w legs
A2. Russian KB Swings, 5 x 20 reps, rest 30 sec

79lbs
A3. Goblet Squats @ 3030, 5 x 12 reps, rest 30 sec

62lbs
A4. Weighted Side Bends @ 2020, 5 x 15/side, rest 30 sec b/w sides

88lbs

+
15 min easy bike cool down


Friday
A1. Single Arm Bent Row w/ 50# KB, 4 x AMRAP in 35 sec, rest 30 sec b/w arms

27, 22,25,22

A2. Push Ups on DB’s for more ROM, 4 x AMRAP in 35 sec, rest 30 sec

20, 20, 16,16

A3. DB Bicep Curls, 4 x AMRAP in 35 sec, rest 30 sec

20,17,17,18
A4. Standing Overhead Tricep Extensions, 4 x 35 sec, rest 30 sec

28,27,27,30
+
3 rounds for time:
5 Man-Makers (drop down, push up on DB’s, Row each arm, jump up, clean to thruster= 1 rep)
15 V-Ups
5:22
+
15 min brisk walk cool down

W3
Monday
10 min easy bike warm up
+
A1. DB Weighted Lunges, 5 x 30 steps, rest 45 sec

30lbs

A2. DB Arnold Press @ 20X2, 5 x 15 reps, rest 45 sec

30lbs

B1. Goblet Squats @ 20X1, 4 x 12 reps, rest 45 sec

62lbs  ( until back got tight)
B2. Ring Push Ups @ 3030, 4 x 10-15 reps,
 rest 45 sec

11
C1. Alt Single Leg V-Ups, 3 x 15/leg, rest 20
sec
C2. Hollow Hold, 3 x 30 sec, rest 30 sec
C3. Side Plank, 3 x 30 sec/side, no rest b/w sides, rest 30 sec

79lbs
+
15 min easy bike cool down

Tuesday
A1. Deadlift @ 20X1, 4 x 12 reps, rest 45 sec

185lbs  ( stay there because back was tight)
A2. Chest Supported DB Row @ 20X1, 4 x 12 reps, rest 45 sec

30lbs
B1. Single Leg RDL @ 30X1, 4 x 10/leg, rest 30 sec b/w sides

62lbs
B2. Back Extensions @ 20X2, 4 x 15, rest 30 sec

B3. Barbell Curls, 4 x 15 reps, rest 30 sec
+
75lbs
15 min @ easy pace
Row 500m
12 Reverse V-Ups on Swiss Ball
15 Russian KB Swings, 70#

Wednesday
4 rounds straight through for time:
30 Alternating Lunge Jumps
15 Clapping Push Ups
10 Strict Pull Ups
15 V-Ups
Rest 60 sec b/w rounds

16:30 (my summer cold don't like this at all)
3 rounds @ easy pace
Bike 20 Cals
75 Jump Ropes
Row 500m
Run 400m
30 sec Table Hold

Thursday
A1. Front Rack Russian Step Ups w/ 65#, 5 x 12/leg, rest 30 sec b/w legs

Getting better at this one but not great

A2. Russian KB Swings, 5 x 18 reps, rest 45 sec

70lbs

A3. Goblet Squats @ 3030, 5 x 14 reps, rest 45 sec

62lbs

A4. Weighted Side Bends @ 2020, 5 x 15/side, rest 30 sec b/w sides

79lbs

12 min easy bike cool down

Friday
A1. Single Arm Bent Row w/ 50# KB, 4 x AMRAP in 30 sec, rest 30 sec b/w arms

17,17,14,13

A2. Push Ups on DB’s for more ROM, 4 x AMRAP in 30 sec, rest 30 sec

15,15,15,15
A3. DB Bicep Curls, 4 x AMRAP in 30 sec, rest 30 sec

14,13,14,13

A4. Standing Overhead Tricep Extensions, 4 x 30 sec, rest 45 sec

20,19,20,21

3 rounds for time:
10Burpees
15V-Ups
12 Squat Jumps as high as possible

8:00

W2

Monday

10 min easy bike warm up

+

A1. DB Weighted Lunges, 5 x 30 steps, rest 60 sec

25lbs

A2. DB Arnold Press @ 20X2, 5 x 15 reps, rest 60 sec

25lbs

B1. Goblet Squats @ 20X1, 4 x 12 reps, rest 60 sec

53lbs

B2. Ring Push Ups @ 3030, 4 x 10-15 reps, rest 60 sec
10

C1. Alt Single Leg V-Ups, 3 x 15/leg, rest 30 sec

C2. Hollow Hold, 3 x 25 sec, rest 30 sec

C3. Side Plank, 3 x 25 sec/side, no rest b/w sides, rest 30 sec

+

10 min easy bike cool down

Tuesday

A1. Deadlift @ 20X1, 4 x 12 reps, rest 60 sec

215lbs

A2. Chest Supported DB Row @ 20X1, 4 x 12 reps, rest 60 sec

30lbs

B1. Single Leg RDL @ 30X1, 3 x 12/leg, rest 30 sec b/w sides

62lbs

B2. Back Extensions @ 20X2, 3 x 15, rest 30 sec

B3. Barbell Curls, 3 x 15 reps, rest 45 sec

75lbs

+

15 min @ easy pace

Row 500m

12 Reverse V-Ups on Swiss Ball

15 Good Mornings w/ 15# bar- focus on bending more, goal is to get to 90 degrees

Wednesday

3 rounds straight through for time:

30 Alternating Lunge Jumps

15 Clapping Push Ups

10 Strict Pull Ups

12 V-Ups

Rest 60 sec b/w rounds
10:25

+

3 rounds @ easy pace

Bike 25 Cals

Row 500m

Run 400m

30 sec Table Hold

Thursday

A1. Front Rack Russian Step Ups w/ 65#, 4 x 12/leg, rest 30 sec b/w legs

Not good at all ended up doing with no weight

A2. Russian KB Swings, 4 x 15 reps, rest 60 sec
62lbs

A3. Goblet Squats @ 3030, 4 x 12 reps, rest 60 sec

62lbs

A4. Weighted Side Bends @ 2020, 4 x 15/side, rest 30 sec b/w sides

79lbs

+

10 min easy bike cool down

Friday

A1. Single Arm Bent Row w/ 50# KB, 4 x AMRAP in 25 sec, rest 30 sec b/w arms
16,15,16,15

A2. Push Ups on DB’s for more ROM, 4 x AMRAP in 25 sec, rest 30 sec
15, 15, 15,14

A3. DB Bicep Curls, 4 x AMRAP in 25 sec, rest 30 sec

16,17,15,16

A4. Standing Overhead Tricep Extensions, 4 x 25 sec, rest 45 sec
20,20,20,18

+

3 rounds for time:

10 Burpees

15 V-Ups

10 Squat Jumps as high as possible

8:00 (Not fun with a cold)