W6
Monday
A1. Russian Step Ups w/ KB’s in Front Rack, 3 x 8/leg, rest 30 sec b/w legs
A2. Hip Extensions @ 4022, 3 x 10, rest 30 sec
A2. Rope Climb Legless + Pull-Up, 3 x 1 RC + 5 Strict Pull-Ups, rest 90 sec
+
5 min to Row 750m in less than 3 min, remaining 5 minutes is your rest **note 750m time
@ 5 min, start the following
30 Burpee Box Jumps, 24” for time:
4:23
Tuesday
For time:
Row 250m
15 KB Swings, 53#
25 Burpees
15 KB Swings, 53#
5:27
Row 250m
Rest 10 min
For time:
Run 200m
20 Burpees
Run 200m

Back get tight after Burpees walked run ( was at 3 min )
Wednesday
A1. Sled Drag Forward w/ harness around waist, 4 x 30 sec w/ 120# on top, rest 60 sec

#120
A2. Strict Chest to Bar @ 30X1, 4 x 4-6, rest as needed **add weight if possible, chest must touch bar though

6 no weight add
B1. Single Leg Double DB RDL w/ foot elevated @ 3010, 3 x 8-10/arm, rest 60 sec **https://www.youtube.com/watch?v=Y62WPbnWRhY (go to about 3:45 in video)

You already 10 out of 10 I did this wrong
B2. Seated DB Z-Press, @ 20X2, 3 x 6-8 reps, rest 90 sec  **increase load if possible, if not, go up in reps  https://www.youtube.com/watch?v=BkHyaCDw00c

55lbs
C1. L-sit Hang from Rope at top of Pull-Up, 3 x 20-30 sec, rest as needed

20 with rest
C2. HS Hold, 3 x 35 sec, rest as needed

Thursday
A. Ring Dip @ 30X1, 3 x 6 reps, rest as needed **add weight if possible
+
Row 500m @ 2:05/500m, rest 60 sec x 5 sets  **note change in rest interval
Rest 4 min
15 min EMOM
1st- 17 Wallball, 20#
2nd- 5 Kipping Pull-Ups + 5 Burpees
3rd- 10 Box Jumps, 24”

Rough

Rest 4 min
Row 2000m @ 2:12/500m

9:00 min

Friday
Run 10 min easy pace
Then
Run 4 x 3 min @ high effort, rest/walk 2 min *each 3 min should cover same distance
Then
Run 5 min easy pace

W5
Monday
A1. Russian Step Ups w/ KB’s in Front Rack, 4 x 8/leg, rest 30 sec b/w legs
A2. Rope Climb Legless, 4 x 1, rest 90 sec
+
4 min to Row 500m in less than 2 min, remaining 4 minutes is your rest **note 500m time
@ 4 min, start the following
3 rounds
15 Wallball, 30#
15 Pull-Ups **chin over bar every rep

Row 1:54, 8:30 for the 3 rounds

Tuesday
Class metcon
3 rounds for time:
Run 400m
21 KB Swings, 53#
12 Burpee Box Jumps, 24”

20  minutes. Back got really tight after 2nd run

Wednesday
A1. Sled Drag Forward w/ harness around waist, 4 x 30 sec w/ 110# on top, rest 60 sec

A2. Strict Chest to Bar @ 30X1, 4 x 4-5, rest as needed **add weight if possible, chest must touch bar though

5

B1. Single Leg Double DB RDL @ 3010, 3 x 8-10/arm, rest 60 sec **lighter if needed, keep back straight and get DB’s atleast below knee

25lbs
B2. Seated DB Z-Press, @ 20X2, 3 x 6-12 reps, rest 90 sec  **increase load if possible, if not, go up in reps

55lbs

C1. L-sit Hang from Rope at top of Pull-Up, 3 x 15-30 sec, rest as needed

15 Seconds
C2. HS Hold, 3 x 35 sec, rest as needed

Thursday
A. Ring Dip @ 30X1, 3 x 5 reps, rest as needed **add weight if possible

5 no weight add
+
Row 500m @ 2:04/500m, rest 90 sec x 5 sets
Rest 4 min
15 min EMOM
1st- 15 Wallball, 20#
2nd- 5 Kipping Pull-Ups + 10 Box  Jumps, 24”
3rd- 30 sec Jump Rope (practice some DU’s)
Rest 4 min
Row 2000m @ 2:12/500m

8:47

Friday
Run 10 min easy pace
Then
Run 4 x 2 min @ high effort, rest/walk 1 min *each 2 min should cover same distance
Then
Run 5 min easy pace

W4
Monday
A1. Russian Step Ups w/ KB’s in Front Rack, 4 x 10/leg, rest 30 sec b/w legs
A2. Rope Climb Legless, 4 x 1, rest 90 sec
+
4 min to Row 500m in less than 2 min, remaining 4 minutes is your rest **note 500m time
@ 4 min, start the following
3 rounds
10 Burpee Box jumps, 24”
20 Wallball, 20#

Total time 11:55 ( Row time 1:45)
Tuesday
10 min @ moderate effort
Run 200m
12 Russian Kb Swings, 70#
12 V-Ups

3 rounds
Rest 5 min
10 min @ moderate effort
Run 200m
10 Toes to Bar
5 Burpees

Rounds 2+1
Rest 5 min
10 min @ moderate effort
Run 200m
7 Pull-Ups
4 Ring Dips

3 rounds

Going to stinky feet this weekend to find new running shoes because my shin have been on fire last 3 weeks that I have done this. The runners of gym all believe it's the shoes.

Wednesday
A1. Sled Drag Forward w/ harness around waist, 4 x 30 sec w/ 90# on top, rest 60 sec
A2. Strict Chest to Bar @ 30X1, 4 x 5-6, rest as needed **note if you get Chest to make contact with bar

5 (Made contact )
B1. Single Leg Double DB RDL @ 3010, 3 x 8-10/arm, rest 60 sec **35#+ each hand

Some were ok most were real ugly
B2. Seated DB Z-Press, @ 20X2, 3 x 8-10 reps, rest 90 sec https://www.youtube.com/watch?v=BkHyaCDw00c

25lbs×10
C1. L-sit Hang from Rope at top of Pull-Up, 3 x 10-20 sec, rest as needed
C2. HS Hold, 3 x 35 sec, rest as needed

Thursday
Row 500m @ 2:04/500m, rest 90 sec x 5 sets
Rest 4 min
15 min EMOM
1st- 5 Burpee Box Jumps, 24”
2nd- 5 Kipping Pull-Ups + 5 Thrusters, 95#
3rd- 30 sec Jump Rope (practice some DU’s)
Rest 4 min
Row 2000m @ 2:15/500m  **8:45 is faster than 2:15/500m

8:57

Friday

Ended up just running today. ( WENT TO Stinky feet on way home from work  and want to try out new shoes) You can just program Monday – Thursday I do better at gym than the house.

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 **record time of 400m
@ 4 min mark, start 16 min AMRAP
60 sec High Knee Jump Rope
7 Clapping Push Ups
7 V-Ups
7 DB Thrusters, (whatever weight you have at home)
7 Burpees

W3
Monday
A1. Russian Step Ups w/ KB’s in Front Rack, 3 x 10/leg, rest 30 sec b/w legs

44lbs
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 **note 500m time
@ 4 min, start the following
21-15-9
Wallball, 20#
Box Jumps, 24”
KB Swings, 53#

Total time 16:22
Tuesday
10 min @ moderate effort
Run 200m
10 Goblet Squats, 53#
10 V-Ups

3 rounds but you would have  frowned at the goblet squats

Rest 5 min
10 min @ moderate effort
Run 200m
10 Pull-Ups
10 Ring Push Ups

4 rounds

Rest 5 min
10 min @ moderate effort
Run 200m
15 Burpees

2 rounds( Run and Burpees together really Mike)

Wednesday
A1. Barbell Single Leg Toe Taps @ 30X1, 3 x 8-10 each leg

10
A2. Strict Chest to Bar @ 30X1, 3 x 5-6, rest as needed **note if you get Chest to make contact with bar

5 some made contact with bar

B1. Single Leg Double DB RDL @ 3010, 3 x 8-10/arm, rest 60 sec **30#+ each hand

10
B2. Seated DB Z-Press, @ 20X2, 3 x 8-10 reps, rest 90 sec https://www.youtube.com/watch?v=BkHyaCDw00c

10 (25lbs)
C1. L-sit Hang from Rope at top of Pull-Up, 3 x 10-20 sec, rest as needed
13 seconds
C2. HS Hold, 3 x 35 sec, rest as needed


Thursday
Row 500m @ 2:04/500m, rest 90 sec x 5 sets
Rest 4 min
15 min EMOM
1st- 10 Thrusters, 95#
2nd- 5 Kipping Pull-Ups + 20 sec Jump Rope
3rd- 5 Burpee Box Jumps, 24”
Rest 4 min
Row 2000m @ 2:15/500m  **do your best to hold this pace

8:45 don’t hold 2:15
Friday (Had lower back pain today that felt like it was getting more aggravated as I continue working out so I stopped )

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 **record time of 400m
@ 4 min mark, start 16 min AMRAP
60 sec High Knee Jump Rope
7 Clapping Push Ups
7 V-Ups
7 DB Thrusters, (whatever weight you have at home)
7 Burpees

• 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