W4

Monday

A. Deadlift- up to 185 for 12 reps, reset on ground every rep **make sure you lower it slower than than it took to pick it up.

Was dealingwith back tightness today got 8

B. Zombie Squat @ 3030, 4 x 10 reps, rest 90-120 sec b/w sets **125-135# across

Got a few at 135 but because of tightness I went down to 125.

C. Death March @ 3010, 3 x 20/leg, rest 60 sec  **use barbell **focus on keep back arched and pushing butt back as you go down

20lbs not sure if I did right

+

15-12-9-6-3

Wallballs, 20#

Burpees

8:41

Tuesday

A. Standing Press @ 20X1, 5 x 3, rest 60 sec

150lbs

B. Uneven Ring Pull Ups, 5 x 3-4 each direction, rest 90 sec **set rings about 4-6” difference in height
4

C1. Ring Push Ups w/ weight added @ 3020, 4 x 12-15,
rest 60 sec

12x 55kg

C2. L-sit Pull Ups @ 20X1, 4 x 4, rest 60 sec

4

+

Row 2 min @ 2k PR pace, rest 1:45 min x 4

2:06

Thursday

A. Front Squat @ 15X1, 4 x 3 reps, rest 2 min **keep core tight at bottom.

200lbs

B. Front Rack Lunges, 4 x 20 steps, rest 2 min **must be unbroken

Got 20 on last try with 115 average 12 on first 3

C1. Ring Dips, 4 x 4, rest 30 sec **Add weight if possible

4 with weight Vest

C2. Chest to Bar Pull Ups, 4 x 5-7, rest 30 sec **try to pull as low down chest as possible, actually make contact

7

C3. Reverse V-Ups on Swiss Ball controlled, 4 x 8-10, rest 30 sec

10

Friday

5 rounds for times:

Run 200m

5 Burpees w/ Max Height jump at top

10 Push Ups

Rest 1 min b/w sets **push the pace b/w of rest

W3

Monday

A. Deadlift- up to 185 for 10 reps, reset on ground every rep **make sure you lower it slower than than it took to pick it up.

B. Zombie Squat @ 3030, 4 x 10 reps, rest 90-120 sec b/w sets **125# across

C. Off-set Single Leg RDL @ 3010, 4 x 5/leg, rest 60 sec  **use barbell **focus on keep back arched and pushing butt back as you go down
125lbs

+

8 min AMRAP

8 Burpees

8 Wallball, 20#

8 Pull Ups

3 rounds that hurt.

Tuesday

A. Seated Press @ 20X1, 5 x 4, rest 60 sec

B. Uneven Ring Pull Ups, 5 x 3-4 each direction, rest 90 sec **set rings about 4-6” difference in height

4

C1. Ring Push Ups w/ weight added @ 3020, 4 x 10-15, rest 60 sec

45lbs x 10

C2. L-sit Pull Ups @ 20X1, 4 x 4-6, rest 60 sec
6

+

Row 2 min @ 2k PR pace, rest 2 min x 4

155 to 208 pace

Thursday

A. Front Squat @ 15X1, 4 x 4 reps, rest 2 min

195

B. Front Rack Lunges, 4 x 20 steps, rest 2 min **start w/ 105# and try to build **must be unbroken

Was not able to do unbroken got 13 to 15 steps each set.

C1. Ring Dips, 4 x 5, rest 30 sec **Add weight if possible

5 with weight vest

C2. Chest to Bar Pull Ups, 4 x 5-7, rest 30 sec **try to pull
as low down chest as possible, actually make contact

6

C3. Reverse V-Ups on Swiss Ball controlled, 4 x 8-10, rest 30 sec

10

Friday

10 rounds for time:

Run 100m

5 Burpee Box Jumps onto something

10 V-Ups

Rest 1 min b/w sets **push the pace b/w of rest

24:45

W2

Monday

A. DB Deadlift w/ heaviest possible (DB in each hand) @ 5010, 4 x 10 reps, rest as needed **5 sec eccentric

50lbs

B. DB Goblet Squat @ 5050, 4 x 10 reps, rest 90-120 sec b/w sets **5 sec down and up

40lbs

C. Off-set Single Leg RDL @ 3010, 4 x 5/leg, rest 60 sec  **DB’s in eachhand

45lbs

+

For time:

3 round

2:30 min on Ellyptical or treadmill

10 Burpees

10:25

Tuesday

A. Seated Arnold Press @ 20X1, 5 x 8-10, rest 60 sec

45lbs

B. Push Ups, 100 reps for time:

8:40

+

20-30 min Jog

Thursday

A. Front Rack Lunges, 5 x 30 steps, rest 2 min **holding DB in goblet Position

40lbs

B. V-Ups- 75 reps for time:**focus on quality over speed

3:45

C. Front Plank- 2 min accumulated

Friday

Slept in this day

10 rounds for time:

10 Squat Jumps

10 Push Ups

10 Sit Ups

Rest 1 min b/w sets **push the pace b/w of rest

Me to crossfit2717Sent

Monday
A. Deadlift- up to 185 for 8 reps, reset on ground every rep **make sure you lower it slower than than it took to pick it up.

B. Zombie Squat @ 3030, 4 x 10 reps, rest 90-120 sec b/w sets **115# across

C. Off-set Single Leg RDL @ 3010, 4 x 6/leg, rest 60 sec  **use barbell

95lbs
+
For time:
3 round
Bike 30 Cals **don’t go all out on first set
20 Russian KB Swings, 53#
10 Burpees

22:06 (Bike killed me)

Tuesday
A. Seated Press @ 20X1, 5 x 5, rest 60 sec
B. Pegboard, 5 x 1 ascent, rest 90 sec
C1. Ring Push Ups w/ weight added @ 3020, 4 x 10-15, rest 60 sec
C2. L-sit Pull Ups @ 20X1, 4 x 4-6, rest 60 sec
+
Row 3 x 10 sec MAX EFFORT, rest 2-3 min **record peak pace/500m achieved

132
+
Row 2000m for time: 8:14

Thursday
A. Front Squat @ 15X1, 4 x 5 reps, rest 2 min

95x5, 115x5,145×5,185x5

B. Front Rack Lunges, 4 x 24 steps, rest 2 min **start w/ 95# and try to build **must be unbroken

Was not able to do unbroken got to about 10 lunges each time

C1. Ring Dips, 4 x 5, rest 30 sec **Add weight if possible

5  no weight add

C2. Chest to Bar Pull Ups, 4 x 5-7, rest 30 sec

Ugly 7

**try to pull as low down chest as possible, actually make contact
C3. Reverse V-Ups on Swiss Ball controlled, 4 x 8-10, rest 30 sec

8
Friday
10 rounds for time:
Run 100m
10 burpees (22:44) I thought you liked me until I had to do this
Rest 1 min b/w sets **push the pace b/w of rest

W6

Monday

A. Deadlift- up to 185 for 7 reps, reset on ground every rep **make sure you lower it slower than than it took to pick it up.

B. Zombie Squat @ 3030, 4 x 10 reps, rest 90-120 sec b/w sets **75-95# across
95lbs

C. Off-set Single Leg RDL @ 3010, 4 x 6/leg, rest 60 sec
53lbs

D. 3 Suitcase DL + Single Arm Farmer’s Carry, 4 x 100’ w/ 97#

+

For time:

3 rounds

50’ Double KB Front Rack Lunges, 35#/H

8 Toes to Bar

10 Box Jumps, 24” step down

8:45

Tuesday

A. Bench Press @ 20X1, build to 1RM **make sure you have a spotter
290lbs failed 300

B. Legless Rope Climb, 5 reps for time all the way to tape
7:40

C1. Ring Dips @ 30X1, 4 x 1, rest 60 sec **1RM
Weighted vested +1 chain

C2. Strict wtd Pull Ups @ 20X1, 4 x 1, rest 60 sec **1RM
Weighted vested+3 chains

+

1 rounds for time:

Row 1000m

30 Cal Bike

Run 800m
15:11

Thursday

A. Sled Drag- 4 x 30 sec, rest 90 sec **heavy as possible
A very slow 315lbs

B. Front Rack Step Ups, 4 x 5/leg, rest 60 sec b/w legs
35lbs

+

20 min @ consistent effort

Row 500m

30 Step ups

10 Ring Push Ups

2 TGU/arm, 35#

30 High Knee Jump Rope

15 V-Ups

2 rounds

Friday

20 min AMRAP

5 Pull Ups

10 Push Ups

15 Squats

10 rounds

Monday
A. Deadlift to knee cap- up to 185 for 5-6 reps, reset on ground every rep **make sure you lower it slower than than it took to pick it up.
B. Zombie Squat @ 3030, 4 x 10 reps, rest 90-120 sec b/w sets **put bar in rack and take it out of rack, try to add weight **record weight
75lbs
C. Off-set Single Leg RDL @ 3010, 4 x 6-8/leg, rest 60 sec
53lbs
D. Single Arm Farmer’s Carry, 4 x 100’ w/ 97#
+
For time:
3 rounds
50’ Double KB Front Rack Lunges, 35#/H
7 Toes to Bar
10 Burpees
8:09

Tuesday
A1. Incline Bench Press @ 20X1, 2, 2, 2, 1, 1, 1, rest 60 sec
A2. Legless Rope Climb, 6 x 1, rest 90 sec
B1. Ring Dips @ 30X1, 4 x 4, rest 60 sec **add weight
B2. Strict Pull Ups @ 20X1, 4 x 4, rest 60 sec **add weight
+
2 rounds for time:
Row 500m
15 Cal Bike
Run 400m
 15:26

Thursday
A. Sled Drag- 5 x 30 sec, rest 90 sec **heavy as possible
B. Front Rack Step Ups, 4 x 7/leg, rest 60 sec b/w legs
+
20 min @ consistent effort
Row 500m
20 Goblet Step ups, 35# KB( Had to drop weight because lower back started tighting up)
10 Ring Push Ups
1 TGU/arm, 35#
20 Mountain Climbers
15 V-Ups

Friday
16 rounds
20 sec Squat Jumps
10 sec rest
20 sec Push Ups
10 sec rest
20 sec Burpees
10 sec rest
20 sec Ab Bicycles
10 sec rest

Monday

A. Deadlift to knee cap- up to 185 for 4-5 reps, reset on ground every rep **make sure you lower it slower than than it took to pick it up.

B. Zombie Squat @ 3030, 4 x 10 reps, rest 90-120 sec b/w sets

C. Off-set Single Leg RDL @ 3010, 4 x 6-8/leg, rest 60 sec

D. Front Rack Yoke Carry, 4 x 50’, rest 2 min (4 x 55’s on top)

+

For time:

21-15-9

Cals on Bike

Wallball, 20#

KB Deadlifts, 53#

9:23

Tuesday

A1. Incline Bench Press @ 20X1, 3, 2, 1, 3, 2, 1, rest 60 sec

A2. Legless Rope Climb, 6 x 1, rest 90 sec

B1. Ring Dips @ 30X1, 4 x 4-5, rest 60 sec **add weight
Weighted vested 4 reps

B2. Strict Pull Ups @ 20X1, 4 x 4-6, rest 60 sec **add
weight
We

+

2 rounds for time:

Row 500m

21 Burpees

Run 400m

18:45

Thursday

A. Sled Drag- 5 x 45 sec, rest 90 sec **add weight to last week if possible 2×45, 1×25,1×15

B. Front Rack Step Ups, 4 x 8/leg, rest 60 sec b/w legs

+

20 min @ consistent effort

Run 400m

20 Goblet Walking Lunges, 35# KB

10 Ring Push Ups

1 TGU/arm, 35#

30 High Knee Jump Rope

50’ Bear Crawl

2+1

Friday

10 rounds for time:

25 Jump Rope

15 Air Squats

10 Push Ups

16:55