Week 2
Jason's WorkW2
Monday
A1. Sumo Deadlift @ 30X1, 12 reps @ 225# x 3 reps, rest 60 sec

A2. Incline Single Arm DB Bench Press @ 20X2, 12/arm x 3, rest 60 sec

55lbs

• 
  

B1. Single Leg Glute Bridge @ 3012, 10/leg x 5, rest 60 sec
B2. Single Arm Front Plank, 30 sec/arm x 5, rest 60 sec
B3. GHD Hip Extension @ 4022, 6-8 x 5, rest 90 sec **control tempo and focus on squeezing at the top

Tuesday
Repeat Effort
10 min @ 80%
Row 250m
5 Burpee Box Jumps, 20”
45 Jump Ropes
5 Toes to Bar
10 Russian KB Swings, 53#
Rest 5 min
X 3 sets
**goal is same or more each set, not laying on ground at end

2+250+5
2+250+5+36
2+250+3
Wednesday
A1. Barbell Front Rack Step Ups, 10/leg x 4, rest 60 sec
A2. Single Arm Bent Row @ 20X2, 10/arm x 4, rest 60 sec
B1. Single Leg Banded DB RDL @ 40X1, 10/leg x 4, rest 60 sec **band around rig and around working knee

35lbs

B2. Banded Tricep Extensions, 15 reps x 4, rest 60 sec
B3. American Hip Thrust @ 30X2, 12 reps @ 165# x 4, rest 60 sec **shoulders on bench, bar on hips, heavy
B4. Pronated Grip Barbell Curls @ 4040 tempo (4 sec up, 4 sec down), 10 reps x 4, rest 90 sec

Thursday
Repeat efforts
5 min @ 80%
Row 250m
15 Air Squats
2 Wall Walks

2+118
2+100

Rest 3 min
5 min @ 80%
Bike 500
10 Step Ups Alt, 24”
5 Pull-Ups
Rest 3 min

2+500
2+470

Repeat both ***not sure if you repeated both last time, you only recorded 2 scores
**goal is same or more second time around

Friday
A1. Curtsy Squat, 10/leg x 4, rest 30 sec
A2. Single Leg Glute Bridge, 12/leg x 4, rest 30 sec
A3. Lunge Jump, 8/leg x 4, rest 30 sec
+
Run 400m
30 sec side plank/arm
Rest 1 min
X 7 sets

Monday
A1. Sumo Deadlift @ 30X1, 10 reps @ 225# x 3 sets, rest 60 sec
A2. Incline Single Arm DB Bench Press @ 20X2, 10/arm x 3, rest 60 sec

55lbs

B1. Single Leg Glute Bridge @ 3012, 10/leg x 4, rest 60 sec
B2. Single Arm Front Plank, 30 sec/arm x 4, rest 60 sec
B3. GHD Hip Extension @ 4022, 6-8 x 4, rest 90 sec **control tempo and focus on squeezing at the top

Tuesday
Repeat Effort
10 min @ 80%
Row 250m
50’ Bear Crawl
2 Wall Walks
20 steps Walking Lunges
10 sec Chin Over Bar Hold
Rest 5 min
X 3 sets

2+22
2+14
2+16
**goal is same or more each set, not laying on ground at end

Wednesday
A1. Barbell Front Rack Step Ups, 10/leg x 3, rest 60 sec

135lbs
A2. Single Arm Bent Row @ 20X2, 10/arm x 3, rest 60 sec

55lbs
B1. Single Leg Banded DB RDL @ 40X1, 10/leg x 4, rest 60 sec **band around rig and around working knee

25lbs
B2. Banded Tricep Extensions, 15 reps x 4, rest 60 sec

B3. American Hip Thrust @ 30X2, 10 reps x 4, rest 60 sec **shoulders on bench, bar on hips, heavy

Got 185 a few rep dropped to 130lbs

B4. Pronated Grip Barbell Curls, 12 reps x 4, rest 90 sec

Thursday
Repeat efforts
5 min @ 80%
Row 250m
10 Step Ups
5 Push Ups
2+130
2+120
Rest 3 min
5 min @ 80%
Bike 500m
10 Russian KB Swings, 53#
5 Toes to Bar

2+400
2+500+1
Rest 3 min
Repeat both
**goal is same or more second time around

Friday
A1. Curtsy Squat, 10/leg x 3, rest 30 sec
A2. Single Leg Glute Bridge, 12/leg x 3, rest 30 sec
A3. Lunge Jump, 8/leg x 3, rest 30 sec
+
Run 400m
30 sec side plank/arm
Rest 1 min
X 6 sets

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, build to 1RM

325lbs
B2. Weighted Pull-Up, build to 1RM **chin fully over bar

70lbs
C. Front Squat @ 30X1, 1 x max unbroken @ 85% of B1

Think I take to long getting 1 rep max because I only got 1 rep before bar slipped out of my hands



Tuesday- MAP 10
A. Side Plank- 1 x max hold each side- goal is 90 sec **from elbow
+
Row - 12 sec MAX EFFORT, rest 2-3 min x 3, record fastest pace/500m
134.9, 128.9, 126.3
+
10 min Bike Test **goal is avg speed 40+
**record max Cals and avg Speed

9cals avg speed was 37

Wednesday- Scap Strength/Mobility + Glute + Hinging/Carry (shoulder) + MAP 2 Row
2 sets not for time:
2 Wall Walks
20 ec Single Arm Front Plank/side- https://www.youtube.com/watch?v=fUftNjOCVTs
+
A.Shoulder Press, build to 1RM

205lb

B. Sorensen Test- 1 x max hold up to 2 min, get a coach to watch if there’s one around or video from the side

1:40 seconds
+
Row 500m
Rest 90 sec in the straps
Row 500m
**record both 500m times
**set rower up to interval variable, 500m Row, rest 90, 500m row
144,142

Thursday
A.Sumo Deadlift (overhand grip), build to 10RM @ 30X1 tempo
250lbs
B. Front Rack Step Up, build to 10RM/arm
150lbs
C. Single Leg Glute Bridge, 1 x max hold/side- https://www.youtube.com/watch?v=fDxl-0uZMJo
45 sec each leg
D. Front Plank, 1 x max Hold
1 min

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

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 **

• 
  

W5

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, 4-5 reps x 4, rest 60 sec **same reps, try to
increase load 2-5%, no more **note weights and reps achieved

220lbs, 4 reps

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

X 15 sets (last week on this)

Tuesday- MAP 10

15 min @ steady pace

Run 400m

5 No Push Up Burpees

Bike 10 Cals

5/leg Offset Front Rack Step Ups- 20”- 26#KB- https://youtu.be/sfvF71cmGAw

10 Russian Kb Swings, 53#

1 ( Had to hit treeline)

Rest 5 min

15 min @ steady pace

Run 400m

5 No Push Up Burpees

Bike 10 Cals

5/leg Offset Front Rack Step Ups- 20”- 26#KB- https://youtu.be/sfvF71cmGAw

10 Russian Kb Swings, 53#

2+1
Rest 5 min

15 min @ steady pace

Run 400m

5 No Push Up Burpees

Bike 10 Cals

5/leg Offset Front Rack Step Ups- 20”- 26#KB- https://youtu.be/sfvF71cmGAw

10 Russian Kb Swings, 53#

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:

10 Bottoms Up KB Press/arm- focus on control and good lockout overhead

44lbs

20 sec Single Arm Front Plank/side-
https://www.youtube.com/watch?v=fUftNjOCVTs

+

A. Oblique Sit Press, 10 reps x 3, rest as needed **2 sec pause at top-
https://www.youtube.com/watch?v=FSR5AN8N1FM&list=PLqy2BmkN7Eqxyp2lUfVrLy_sjMnkjrfzl&index=
36lbs

B1. Suitcase Deadlift, @ 30X1, 12/arm x 4, rest 60 sec- probably around 95#
**focus on not leaning to the side or rotating-
https://www.youtube.com/watch?v=spFfhanSJ6A

B2. Turkish Get Up, 3/arm x 4, rest as needed
53

C. Side Plank from Elbow, 30-35 sec/side x 3, rest as little as possible

+

60 sec Row @ 2:15/500m

60 sec rest

X 8 (last week)

Thursday- MAP 7

10 min @ 80%

Bike 15 Cals
12 Wallball, 20#

9 Toes to Bar

3

Rest 5 min

10 min @ 80%

Run 200m

20 steps Overhead Walking Lunges, 25# plate

10 V-Ups

2+1

Rest 5 min

10 min @ 80%

Row 250m

30 sec Double KB Front Rack KB Wall Squat Hold, 26#/H

5 Strict Pull-Ups
3

Friday
( went to Gulfport this weekend and forgot running shoes)

Run 800m @ consistent pace, rest 2 min x 4
**same pace

W4
Monday- Scapular Strength/Mobility + Glute Prep + Squat/Bicep + MAP 1 Bike
3 sets not for time:
3 sec/side Forearm Smash- https://www.youtube.com/watch?v=0R2y5RGS_zM
5 Bent Over Cuban Press w/ 5# plates- https://www.youtube.com/watch?v=t7HuePhoMB8
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, 5-7 reps x 4, rest 60 sec **same reps, try to increase load 2-5%, no more **note weights and difficulty

215lbs


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
X 12 sets



Tuesday- MAP 10
15 min @ steady pace
Run 400m
10 Box Jump Overs, 20”- steady
Bike 10 Cals
10/leg Offset Front Rack Step Ups- 20”- https://youtu.be/sfvF71cmGAw

3
Rest 5 min
15 min @ steady pace
Run 400m
10 Box Jump Overs, 20”- steady
Bike 10 Cals
10/leg Offset Front Rack Step Ups- 20”- https://youtu.be/sfvF71cmGAw

2+15
Rest 5 min
15 min @ steady pace
Run 400m
10 Box Jump Overs, 20”- steady
Bike 10 Cals
10/leg Offset Front Rack Step Ups- 20”- https://youtu.be/sfvF71cmGAw

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
3 sets not for time:
10 Bottoms Up KB Press/arm- focus on control and good lockout overhead

36lbs
30 sec Passive Hang from Rings
A. Oblique Sit Press, 10 reps x 3, rest as needed **2 sec pause at top- https://www.youtube.com/watch?v=FSR5AN8N1FM&list=PLqy2BmkN7Eqxyp2lUfVrLy_sjMnkjrfzl&index=5

44lbs
B1. Suitcase Deadlift, @ 30X1, 10/arm x 4, rest 60 sec- probably around 95# **focus on not leaning to the side or rotating- https://www.youtube.com/watch?v=spFfhanSJ6A

95lbs
( DID CLASS METCON WALLBALL 60 SHOTS  25lbs 2:15)
B2. Turkish Get Up, 3/arm x 4, rest as needed
C. Side Plank from Elbow, 25-30 sec/side x 3, rest as little as possible
+
60 sec Row @ 2:15/500m
60 sec rest
X 7


Thursday- MAP 7
10 min @ 80%
Bike 15 Cals
15 Russian KB Swings, 53#
8 Toes to Bar

4
Rest 5 min
10 min @ 80%
Run 200m
20 steps Overhead Walking Lunges, 25# plate

3
Rest 5 min
10 min @ 80%
Row 250m
30 sec Double KB Front Rack KB Wall Squat Hold, 35#/H

4

Friday (Dealing with back spasms Fri/Sat so didn’t do)
Run 800m @ consistent pace, rest 2 min x 4
**same pace