W15
Monday
A1. Overhead Walking Lunges, 4 x 20 steps, rest 60 sec (lower to shoulders @ 10 steps and turn around)
A2. Single Arm Bottoms Up KB 90/90 Carry, 4 x 75’/arm, rest 60 sec **26-35#
26lbs
A3. Ring Face Pulls @ 20X1, 4 x 12 reps, rest 90 sec - https://www.youtube.com/watch?v=87tzpbo57PY
+
20 min @ easy pace
50’ Reverse Bear Crawl
12 Hip Extensions
35 Jump Ropes
30 sec FLR on Rings
20 Alternating Step Ups, 24”
10 steps short of 4 rounds.
Tuesday
3 sets not for time:
15 Eccentric Only American Hip Thrusts/leg (empty bar)- https://www.youtube.com/watch?v=571yRJ0S3qQ
45 sec/arm tricep smash with barbell in rack
+
7 sets for reps
30 sec No Push Up Burpees
30 sec rest
30 sec Box Jumps, 24” step down
30 sec rest
30 sec Row @ 2:10/500m
30 sec rest
30 sec Russian KB Swings, 53#
30 sec rest
30 sec Shuttle Run down & back in gym
30 sec rest
343 reps
Wednesday
A1. Jump Switch Lunges, 4 x 8/leg, rest 45 sec b/w legs **focus on jumping as high as possible, back knee should lightly touch ground
A2. Star Side Plank, 4 x 20-30 sec, rest 45 sec https://www.youtube.com/watch?v=WPAcplyyAtQ
B1. Knee Banded Single Leg RDL w/ DB’s @ 3010, 3 x 10/leg, rest 30 sec b/w legs
25lbs
B2. Single Arm Bottoms Up KB Press @ 20X2, 3 x 8/arm, rest 60 sec
35lbs
B3. Strict Pull-Ups @ 10,0X0, 3 x 3, rest 60 sec **10 sec on the way down
Might been 8 1/2 sec
+
3 rounds for time:
15 Cal Bike
12 Burpees
Awful
8:43
+
C. Jefferson Curl w/ 5# @ 3030, 3 x 5 reps, rest as needed- https://www.youtube.com/watch?v=bYRbXGbAq8A
Thursday
A1. Stir the Pot on Swiss Ball, 3 x 45 sec, rest as needed- https://www.youtube.com/watch?v=k5JiqX3whQI
A2. Single Arm Farmer’s Carry, 3 x 150’ unbroken, heavy as possible, rest as needed
97lbs
+
Bike 90 sec @ speed 42, rest 30 sec x 5
Not fun at all…….
+
12 min EMOM
1st- 5 Toes to Bar + 35 Jump Ropes
2nd- 15 Russian KB Swings, 70#
Friday
Run 10 min easy pace
Then
Run 100m ALL OUT on the min for 12 min
Then
Run 5 min easy pace
Saturday, January 28, 2017
W15
Monday
A1. Overhead Walking Lunges, 4 x 20 steps, rest 60 sec (lower to shoulders @ 10 steps and turn around)
A2. Single Arm Bottoms Up KB 90/90 Carry, 4 x 75’/arm, rest 60 sec **26-35#
A3. Ring Face Pulls @ 20X1, 4 x 12 reps, rest 90 sec - https://www.youtube.com/watch?v=87tzpbo57PY
+
20 min @ easy pace
50’ Reverse Bear Crawl
12 Hip Extensions
35 Jump Ropes
30 sec FLR on Rings
20 Alternating Step Ups, 24”
10 steps short of 4 rounds.
Tuesday
3 sets not for time:
15 Eccentric Only American Hip Thrusts/leg (empty bar)- https://www.youtube.com/watch?v=571yRJ0S3qQ
45 sec/arm tricep smash with barbell in rack
+
7 sets for reps
30 sec No Push Up Burpees
30 sec rest
30 sec Box Jumps, 24” step down
30 sec rest
30 sec Row @ 2:10/500m
30 sec rest
30 sec Russian KB Swings, 53#
30 sec rest
30 sec Shuttle Run down & back in gym
30 sec rest
343 reps
Wednesday
A1. Jump Switch Lunges, 4 x 8/leg, rest 45 sec b/w legs **focus on jumping as high as possible, back knee should lightly touch ground
A2. Star Side Plank, 4 x 20-30 sec, rest 45 sec https://www.youtube.com/watch?v=WPAcplyyAtQ
B1. Knee Banded Single Leg RDL w/ DB’s @ 3010, 3 x 10/leg, rest 30 sec b/w legs
B2. Single Arm Bottoms Up KB Press @ 20X2, 3 x 8/arm, rest 60 sec
B3. Strict Pull-Ups @ 10,0X0, 3 x 3, rest 60 sec **10 sec on the way down
+
3 rounds for time:
15 Cal Bike
12 Burpees
Awful
8:43
+
C. Jefferson Curl w/ 5# @ 3030, 3 x 5 reps, rest as needed- https://www.youtube.com/watch?v=bYRbXGbAq8A
Thursday
A1. Stir the Pot on Swiss Ball, 3 x 45 sec, rest as needed- https://www.youtube.com/watch?v=k5JiqX3whQI
A2. Single Arm Farmer’s Carry, 3 x 150’ unbroken, heavy as possible, rest as needed
+
Bike 90 sec @ speed 42, rest 30 sec x 5
Not fun at all…….
+
12 min EMOM
1st- 5 Toes to Bar + 35 Jump Ropes
2nd- 15 Russian KB Swings, 70#
Friday
Run 10 min easy pace
Then
Run 100m ALL OUT on the min for 12 min
Then
Run 5 min easy pace
Monday
A1. Overhead Walking Lunges, 4 x 20 steps, rest 60 sec (lower to shoulders @ 10 steps and turn around)
A2. Single Arm Bottoms Up KB 90/90 Carry, 4 x 75’/arm, rest 60 sec **26-35#
A3. Ring Face Pulls @ 20X1, 4 x 12 reps, rest 90 sec - https://www.youtube.com/watch?v=87tzpbo57PY
+
20 min @ easy pace
50’ Reverse Bear Crawl
12 Hip Extensions
35 Jump Ropes
30 sec FLR on Rings
20 Alternating Step Ups, 24”
10 steps short of 4 rounds.
Tuesday
3 sets not for time:
15 Eccentric Only American Hip Thrusts/leg (empty bar)- https://www.youtube.com/watch?v=571yRJ0S3qQ
45 sec/arm tricep smash with barbell in rack
+
7 sets for reps
30 sec No Push Up Burpees
30 sec rest
30 sec Box Jumps, 24” step down
30 sec rest
30 sec Row @ 2:10/500m
30 sec rest
30 sec Russian KB Swings, 53#
30 sec rest
30 sec Shuttle Run down & back in gym
30 sec rest
343 reps
Wednesday
A1. Jump Switch Lunges, 4 x 8/leg, rest 45 sec b/w legs **focus on jumping as high as possible, back knee should lightly touch ground
A2. Star Side Plank, 4 x 20-30 sec, rest 45 sec https://www.youtube.com/watch?v=WPAcplyyAtQ
B1. Knee Banded Single Leg RDL w/ DB’s @ 3010, 3 x 10/leg, rest 30 sec b/w legs
B2. Single Arm Bottoms Up KB Press @ 20X2, 3 x 8/arm, rest 60 sec
B3. Strict Pull-Ups @ 10,0X0, 3 x 3, rest 60 sec **10 sec on the way down
+
3 rounds for time:
15 Cal Bike
12 Burpees
Awful
8:43
+
C. Jefferson Curl w/ 5# @ 3030, 3 x 5 reps, rest as needed- https://www.youtube.com/watch?v=bYRbXGbAq8A
Thursday
A1. Stir the Pot on Swiss Ball, 3 x 45 sec, rest as needed- https://www.youtube.com/watch?v=k5JiqX3whQI
A2. Single Arm Farmer’s Carry, 3 x 150’ unbroken, heavy as possible, rest as needed
+
Bike 90 sec @ speed 42, rest 30 sec x 5
Not fun at all…….
+
12 min EMOM
1st- 5 Toes to Bar + 35 Jump Ropes
2nd- 15 Russian KB Swings, 70#
Friday
Run 10 min easy pace
Then
Run 100m ALL OUT on the min for 12 min
Then
Run 5 min easy pace
Saturday, January 21, 2017
W14
Monday
A1. Barbell on Back Walking Lunges, 4 x 12 steps, rest 60 sec
170 lbs
A2. Bottoms Up KB 90/90 Carry, 4 x 50’/arm, rest 60 sec **26-35#
26 llbs
A3. Ring Face Pulls @ 20X1, 4 x 12 reps, rest 90 sec - https://www.youtube.com/watch?v=87tzpbo57PY
+
Bike Sprint, 3 x 15 sec MAX EFFORT, 2:45 rest
1.44, 1.35, 1.30
+
HAD TO LEAVE AND DIDN’T MAKE IT TO THIS (Wedding location viewing)
15 min @ easy pace
Bik 15 Cals
50’ Bear Crawl
12 Hip Extensions
35 Jump Ropes
Tuesday
3 sets not for time:
15 Eccentric Only American Hip Thrusts/leg (empty bar)- https://www.youtube.com/watch?v=571yRJ0S3qQ
15 V-Ups
+
List count of reps
7 sets for reps
30 sec Walking Lunges
30 sec rest
30 sec Box Jumps, 24” step down
30 sec rest
30 sec Row @ 2:10/500m
30 sec rest
30 sec Overhead Walking Lunges holding 25# plate
30 sec rest
30 sec Shuttle Run down & back in gym
30 sec rest
Wednesday
A1. Russian Step Ups, 4 x 12/leg, rest 45 sec b/w legs **hold DB’s in hand if possible
No weight add
A2. Star Side Plank, 4 x 20-30 sec, rest 45 sec
20 seconds
https://www.youtube.com/watch?v=WPAcplyyAtQ
B1. Knee Banded Single Leg RDL w/ DB’s @ 3010, 3 x 12/leg, rest 30 sec b/w legs
B2. Bottoms Up KB Press @ 20X2, 3 x 12, rest 60 sec
26 lbs
B3. Strict Pull-Ups @ 10,0X0, 3 x 3, rest 60 sec **10 sec on the way down
+
Did 20 Cals bike/Row with class (1:27)
3 rounds for time:
15 Cal Bike
12 Burpees
+
C. Jefferson Curl w/ 5# @ 3030, 3 x 5 reps, rest as needed- https://www.youtube.com/watch?v=bYRbXGbAq8A
Thursday
A1. FLR on Rings, 3 x 45 sec, elevate feet if possible, rest as needed
A2. Single Arm Farmer’s Carry, 3 x 150’ unbroken, heavy as possible, rest as needed
97lbs
+
Bike 90 sec @ speed 40, rest 30 sec x 5
+
12 min EMOM
1st- 15 Wallball, 20#
2nd- 10 Box Jumps, 24”
Friday
Run 10 min easy pace
Then
Run 100m ALL OUT on the min for 12 min
Then
Run 5 min easy pace
Monday
A1. Barbell on Back Walking Lunges, 4 x 12 steps, rest 60 sec
170 lbs
A2. Bottoms Up KB 90/90 Carry, 4 x 50’/arm, rest 60 sec **26-35#
26 llbs
A3. Ring Face Pulls @ 20X1, 4 x 12 reps, rest 90 sec - https://www.youtube.com/watch?v=87tzpbo57PY
+
Bike Sprint, 3 x 15 sec MAX EFFORT, 2:45 rest
1.44, 1.35, 1.30
+
HAD TO LEAVE AND DIDN’T MAKE IT TO THIS (Wedding location viewing)
15 min @ easy pace
Bik 15 Cals
50’ Bear Crawl
12 Hip Extensions
35 Jump Ropes
Tuesday
3 sets not for time:
15 Eccentric Only American Hip Thrusts/leg (empty bar)- https://www.youtube.com/watch?v=571yRJ0S3qQ
15 V-Ups
+
List count of reps
7 sets for reps
30 sec Walking Lunges
30 sec rest
30 sec Box Jumps, 24” step down
30 sec rest
30 sec Row @ 2:10/500m
30 sec rest
30 sec Overhead Walking Lunges holding 25# plate
30 sec rest
30 sec Shuttle Run down & back in gym
30 sec rest
Wednesday
A1. Russian Step Ups, 4 x 12/leg, rest 45 sec b/w legs **hold DB’s in hand if possible
No weight add
A2. Star Side Plank, 4 x 20-30 sec, rest 45 sec
20 seconds
https://www.youtube.com/watch?v=WPAcplyyAtQ
B1. Knee Banded Single Leg RDL w/ DB’s @ 3010, 3 x 12/leg, rest 30 sec b/w legs
B2. Bottoms Up KB Press @ 20X2, 3 x 12, rest 60 sec
26 lbs
B3. Strict Pull-Ups @ 10,0X0, 3 x 3, rest 60 sec **10 sec on the way down
+
Did 20 Cals bike/Row with class (1:27)
3 rounds for time:
15 Cal Bike
12 Burpees
+
C. Jefferson Curl w/ 5# @ 3030, 3 x 5 reps, rest as needed- https://www.youtube.com/watch?v=bYRbXGbAq8A
Thursday
A1. FLR on Rings, 3 x 45 sec, elevate feet if possible, rest as needed
A2. Single Arm Farmer’s Carry, 3 x 150’ unbroken, heavy as possible, rest as needed
97lbs
+
Bike 90 sec @ speed 40, rest 30 sec x 5
+
12 min EMOM
1st- 15 Wallball, 20#
2nd- 10 Box Jumps, 24”
Friday
Run 10 min easy pace
Then
Run 100m ALL OUT on the min for 12 min
Then
Run 5 min easy pace
Saturday, January 14, 2017
Week 13
Monday
A1. Barbell on Back Walking Lunges, 4 x 16 steps, rest 60 sec
135lbs
A2. Wall Walks, 4 x 3, rest 60 sec (note how elbow feels)
Elbow discomfort on all the wall walks
A3. Ring Face Pulls @ 20X1, 4 x 12 reps, rest 90 sec - https://www.youtube.com/watch?v=87tzpbo57PY
Done somewhat correctly
+
Bike Sprint, 3 x 15 sec MAX EFFORT, 2:45 rest
+
15 min @ easy pace
Row 250m
50’ Bear Crawl
12 Russian Swings, 70#
50’ Reverse Bear Crawl
3+1
Tuesday
3 sets not for time:
15 Eccentric Only American Hip Thrusts/leg (empty bar)- https://www.youtube.com/watch?v=571yRJ0S3qQ
15 V-Ups
+
7 sets for reps
30 sec Walking Lunges
30 sec rest
30 sec No Push-Up Burpees
30 sec rest
30 sec Row @ 2:10/500m
30 sec rest
30 sec Goblet Squats, 25#
30 sec rest
30 sec Jump Rope
30 sec rest
Wednesday
Was able to make it to gym
A1. Russian Step Ups, 4 x 12/leg, rest 45 sec b/w legs **hold DB’s in hand if possible
A2. Star Side Plank, 4 x 20-30 sec, rest 45 sec https://www.youtube.com/watch?v=WPAcplyyAtQ
B1. Knee Banded Single Leg RDL w/ DB’s @ 3010, 3 x 12/leg, rest 30 sec b/w legs
B2. Bottoms Up KB Press @ 20X2, 3 x 12, rest 60 sec
B3. Strict Pull-Ups @ 10,0X0, 3 x 3, rest 60 sec **10 sec on the way down
+
3 rounds for time:
15 Cal Bike
12 Burpees
+
C. Jefferson Curl w/ 5# @ 3030, 3 x 5 reps, rest as needed- https://www.youtube.com/watch?v=bYRbXGbAq8A
Thursday
A1. Ring Tricep Extension @ 4010, 3 x 8-10, rest 60 sec (elevate hands as needed) https://www.youtube.com/watch?v=1SCUYnRFtHI
Elbow discomfort 8
A2. Single Arm Farmer’s Carry, 3 x 150’ unbroken, heavy as possible, rest as needed
97lbs
Bike 90 sec @ speed 40, rest 30 sec x 4
Mostly done at 40 but a few times dropped to 36
+
12 min EMOM
1st- 10 DB Thrusters, 25#/H
2nd- 7 Burpee Box Jumps, 24”
Friday
Run 10 min easy pace
Then
Run 100m ALL OUT on the min for 12 min
Then
Run 5 min easy pace
Monday
A1. Barbell on Back Walking Lunges, 4 x 16 steps, rest 60 sec
135lbs
A2. Wall Walks, 4 x 3, rest 60 sec (note how elbow feels)
Elbow discomfort on all the wall walks
A3. Ring Face Pulls @ 20X1, 4 x 12 reps, rest 90 sec - https://www.youtube.com/watch?v=87tzpbo57PY
Done somewhat correctly
+
Bike Sprint, 3 x 15 sec MAX EFFORT, 2:45 rest
+
15 min @ easy pace
Row 250m
50’ Bear Crawl
12 Russian Swings, 70#
50’ Reverse Bear Crawl
3+1
Tuesday
3 sets not for time:
15 Eccentric Only American Hip Thrusts/leg (empty bar)- https://www.youtube.com/watch?v=571yRJ0S3qQ
15 V-Ups
+
7 sets for reps
30 sec Walking Lunges
30 sec rest
30 sec No Push-Up Burpees
30 sec rest
30 sec Row @ 2:10/500m
30 sec rest
30 sec Goblet Squats, 25#
30 sec rest
30 sec Jump Rope
30 sec rest
Wednesday
Was able to make it to gym
A1. Russian Step Ups, 4 x 12/leg, rest 45 sec b/w legs **hold DB’s in hand if possible
A2. Star Side Plank, 4 x 20-30 sec, rest 45 sec https://www.youtube.com/watch?v=WPAcplyyAtQ
B1. Knee Banded Single Leg RDL w/ DB’s @ 3010, 3 x 12/leg, rest 30 sec b/w legs
B2. Bottoms Up KB Press @ 20X2, 3 x 12, rest 60 sec
B3. Strict Pull-Ups @ 10,0X0, 3 x 3, rest 60 sec **10 sec on the way down
+
3 rounds for time:
15 Cal Bike
12 Burpees
+
C. Jefferson Curl w/ 5# @ 3030, 3 x 5 reps, rest as needed- https://www.youtube.com/watch?v=bYRbXGbAq8A
Thursday
A1. Ring Tricep Extension @ 4010, 3 x 8-10, rest 60 sec (elevate hands as needed) https://www.youtube.com/watch?v=1SCUYnRFtHI
Elbow discomfort 8
A2. Single Arm Farmer’s Carry, 3 x 150’ unbroken, heavy as possible, rest as needed
97lbs
Bike 90 sec @ speed 40, rest 30 sec x 4
Mostly done at 40 but a few times dropped to 36
+
12 min EMOM
1st- 10 DB Thrusters, 25#/H
2nd- 7 Burpee Box Jumps, 24”
Friday
Run 10 min easy pace
Then
Run 100m ALL OUT on the min for 12 min
Then
Run 5 min easy pace
Saturday, January 7, 2017
W12
Monday
A1. Barbell on Back Walking Lunges, 4 x 20 steps, rest 60 sec
120lbs
A2. Ring Push Ups @ 50X1, 4 x 10-12, rest 60 sec (note how elbow feels)
Elbow still hurt some
A3. Ring Face Pulls @ 20X1, 4 x 12 reps, rest 90 sec -
https://www.youtube.com/watch?v=87tzpbo57PY
+
Bike Sprint, 3 x 15 sec MAX EFFORT, 2:45 rest
+
15 min @ easy pace
Row 250m
15 Russian KB Swings, 53#
15 Push Ups
Tuesday
3 sets not for time:
12 Eccentric Only American Hip Thrusts/leg (empty bar)-
https://www.youtube.com/watch?v=571yRJ0S3qQ
15 V-Ups
+
7 sets for reps
30 sec Wallball, 20#
30 sec rest
30 sec Box jumps, 24” step down
30 sec rest
30 sec Row @ 2:10/500m
30 sec rest
30 sec Walking Lunges
30 sec rest
30 sec Jump Rope
30 sec rest
Wednesday
A1. Russian Step Ups, 3 x 15/leg, rest 45 sec b/w legs
A2. Star Side Plank, 3 x 20-30 sec, rest 45 sec
https://www.youtube.com/watch?v=WPAcplyyAtQ
B1. Knee Banded Single Leg RDL w/ DB’s @ 3010, 3 x 10/leg, rest 30 sec b/w
legs
25lbs not the best looking
B2. DB Arnold Press @ 20X2, 3 x 12, rest 60 sec
25lbs
B3. Strict L-sit Pull-Ups, 3 x 4-6, rest 60 sec
6
+
3 rounds for time:
15 DB Thrusters, 25#/H
15 Burpees
9:30
+
C. Jefferson Curl w/ 5# @ 3030, 3 x 5 reps, rest as needed-
https://www.youtube.com/watch?v=bYRbXGbAq8A
Thursday
A1. Ring Tricep Extension @ 4010, 3 x 8-10, rest 60 sec (elevate hands as
needed) https://www.youtube.com/watch?v=1SCUYnRFtHI
10
A2. Single Arm Farmer’s Carry, 3 x 100’ unbroken, heavy as possible, rest
as needed
+
Bike 6 min for max Cals
**record avg Watts, avg Speed, total Cals
Avg Speed 40. 6 cals
Rest 6 min
Bike 1 min @ same watts as 6 min pace, rest 1 min x 4
+
12 min EMOM
1st- 10 Russian KB Swings, 70#
2nd- 5 Burpee Box Jumps, 24”
Friday
Run 10 min easy pace
Then
Run 100m ALL OUT on the min for 10 min
Then
Run 5 min easy pace
Friday, December 30, 2016
W11
Monday ( Had to work Monday so couldn’t make it to gym)
A1. Curtsy Lunge, 4 x 5/leg, rest 30 sec b/w legs **hold DB in goblet
Position
A2. Cossack Squats, 4 x 5/leg, rest 30 sec b/w legs **hold DB in goblet
Position
A3. Hip Extensions @ 4022, 4 x 12, rest 30 sec (hold weight if possible)
A4. DB Bicep Curls @ 5010 tempo, 4 x 12 reps, rest 90 sec **5 sec on the
way down to FULL extension
+
7 min @ 80%
Bike 10 Cals
20 Walking Lunges
12 V-Ups
Rest 3 min
7 min @ 80%
Run 200m
10 Burpees
Tuesday
10 min @ 70%
Run 400m
21 Russian KB Swings, 35#
2+1
Rest 5 min
10 min @ 70%
100 Jump Ropes
12 Burpees
3
3
Rest 5 min
10 min @ 70%
Row 350m
15 Wallball, 20#
3
Wednesday ( Did fight gone bad)
A1. Lateral Sled Drag w/ harness around waist, 4 x 30 sec each direction w/
90# on top, rest 60 sec
A2. Strict Ring Pull-Ups @ 30X1, 4 x 8, rest as needed **add weight if
possible **If elbows hurt, do single arm Bent Row w/ DB’s
B1. Single Leg Double DB Good Morning (same as RDL but now hold bar on back
instead of DB’s) w/ foot elevated @ 3010, 3 x 8-10/leg, rest 60 sec **focus
on pushing back food into wall and hips towards wall
B2. Banded Tricep Extensions @ 5010, 3 x 15 reps, rest 90 sec **press down
fast and then 5 sec on the way back up.
C1. DB Reverse Fly’s, 3 x 15 reps, rest as needed
C2. HS Hold, 3 x 45 sec, rest as needed
C3. Jefferson Curl w/ 5# @ 3030, 3 x 5 reps, rest as needed-
https://www.youtube.com/watch?v=bYRbXGbAq8A
Thursday
A. Ring Dip Support Hold, 3 x 20-30 sec support, rest as needed
20 sec
+
Row 500m @ 2:00/500m, rest 60 sec x 4 sets **note change in rest interval
Rest 5 min
15 min EMOM
1st- 5 Burpee Box Jumps, 24”
2nd- 8 Toes to Bar + 8 Wallball, 20#
3rd- 30 sec Double Under Practice
Rest 4 min
Row 2000m @ 2:10/500m
End up doing it for time 7:52 (1st 1000 / 1:55 pace 2nd 1000/ 2:05 pace)
Friday
Run 10 min easy pace
Then
Run 4 x 3 min @ high effort, rest/walk 1:00 min *each 3 min should cover
same distance
Then
Run 5 min easy pace
Monday ( Had to work Monday so couldn’t make it to gym)
A1. Curtsy Lunge, 4 x 5/leg, rest 30 sec b/w legs **hold DB in goblet
Position
A2. Cossack Squats, 4 x 5/leg, rest 30 sec b/w legs **hold DB in goblet
Position
A3. Hip Extensions @ 4022, 4 x 12, rest 30 sec (hold weight if possible)
A4. DB Bicep Curls @ 5010 tempo, 4 x 12 reps, rest 90 sec **5 sec on the
way down to FULL extension
+
7 min @ 80%
Bike 10 Cals
20 Walking Lunges
12 V-Ups
Rest 3 min
7 min @ 80%
Run 200m
10 Burpees
Tuesday
10 min @ 70%
Run 400m
21 Russian KB Swings, 35#
2+1
Rest 5 min
10 min @ 70%
100 Jump Ropes
12 Burpees
3
3
Rest 5 min
10 min @ 70%
Row 350m
15 Wallball, 20#
3
Wednesday ( Did fight gone bad)
A1. Lateral Sled Drag w/ harness around waist, 4 x 30 sec each direction w/
90# on top, rest 60 sec
A2. Strict Ring Pull-Ups @ 30X1, 4 x 8, rest as needed **add weight if
possible **If elbows hurt, do single arm Bent Row w/ DB’s
B1. Single Leg Double DB Good Morning (same as RDL but now hold bar on back
instead of DB’s) w/ foot elevated @ 3010, 3 x 8-10/leg, rest 60 sec **focus
on pushing back food into wall and hips towards wall
B2. Banded Tricep Extensions @ 5010, 3 x 15 reps, rest 90 sec **press down
fast and then 5 sec on the way back up.
C1. DB Reverse Fly’s, 3 x 15 reps, rest as needed
C2. HS Hold, 3 x 45 sec, rest as needed
C3. Jefferson Curl w/ 5# @ 3030, 3 x 5 reps, rest as needed-
https://www.youtube.com/watch?v=bYRbXGbAq8A
Thursday
A. Ring Dip Support Hold, 3 x 20-30 sec support, rest as needed
20 sec
+
Row 500m @ 2:00/500m, rest 60 sec x 4 sets **note change in rest interval
Rest 5 min
15 min EMOM
1st- 5 Burpee Box Jumps, 24”
2nd- 8 Toes to Bar + 8 Wallball, 20#
3rd- 30 sec Double Under Practice
Rest 4 min
Row 2000m @ 2:10/500m
End up doing it for time 7:52 (1st 1000 / 1:55 pace 2nd 1000/ 2:05 pace)
Friday
Run 10 min easy pace
Then
Run 4 x 3 min @ high effort, rest/walk 1:00 min *each 3 min should cover
same distance
Then
Run 5 min easy pace
Saturday, December 24, 2016
Monday
A1. Curtsy Lunge, 4 x 6/leg, rest 30 sec b/w legs
A2. Cossack Squats, 4 x 6/leg, rest 30 sec b/w legs
A3. Hip Extensions @ 4022, 3 x 15, rest 30 sec (hold weight if possible)
25lbs
A4. DB Bicep Curls @ 5010 tempo, 3 x 12 reps, rest 90 sec **5 sec on the
way down to FULL extension
+
7 min @ 80%
Bike 10 Cals
10 Air Squat
10 V-Ups
3
Rest 3 min
7 min @ 80%
Run 200m ( 1 Run, 200m x2 )
10 Box Jump Overs, 24”
3
Tuesday
10 min @ 70%
Run 400m
10 DB Thrusters, 25#/H
Rest 5 min
10 min @ 70%
100 Jump Ropes
10 GH Sit Ups just back to parallel
10 PushUps @ 3010 tempo **3 sec down
Rest 5 min
10 min @ 70%
Row 350m
10 No Push-Up Burpees over the Rower
Wednesday
A1. Lateral Sled Drag w/ harness around waist, 4 x 30 sec each direction w/
90# on top, rest 60 sec
A2. Strict Ring Pull-Ups @ 30X1, 4 x 6-7, rest as needed **add weight if
possible **If elbows hurt, do single arm Bent Row w/ DB’s
7
B1. Single Leg Double DB Good Morning (same as RDL but now hold bar on back
instead of DB’s) w/ foot elevated @ 3010, 3 x 8-10/leg, rest 60 sec **focus
on pushing back food into wall and hips towards wall
10
B2. Banded Tricep Extensions @ 5010, 3 x 12 reps, rest 90 sec **press down
fast and then 5 sec on the way back up.
12
C1. DB Reverse Fly’s, 3 x 12 reps, rest as needed
12lbs
C2. HS Hold, 3 x 45 sec, rest as needed
C3. Jefferson Curl w/ 5# @ 3030, 3 x 5 reps, rest as needed-
https://www.youtube.com/watch?v=bYRbXGbAq8A
Thursday
Did class so I would be ready for 12 days of Christmas
A. Ring Dip Support Hold, 3 x 20-30 sec support, rest as needed
+
Row 500m @ 2:00/500m, rest 60 sec x 4 sets **note change in rest interval
Rest 5 min
15 min EMOM
1st- 5 Burpee Box Jumps, 24”
2nd- 8 Toes to Bar + 8 Wallball, 20#
3rd- 30 sec Double Under Practice
Rest 4 min
Row 2000m @ 2:10/500m
Friday
12 Days of Christmas (1hr 17min)
Run 10 min easy pace
Then
Run 4 x 3 min @ high effort, rest/walk 1:00 min *each 3 min should cover
same distance
Then
Run 5 min easy pace
A1. Curtsy Lunge, 4 x 6/leg, rest 30 sec b/w legs
A2. Cossack Squats, 4 x 6/leg, rest 30 sec b/w legs
A3. Hip Extensions @ 4022, 3 x 15, rest 30 sec (hold weight if possible)
25lbs
A4. DB Bicep Curls @ 5010 tempo, 3 x 12 reps, rest 90 sec **5 sec on the
way down to FULL extension
+
7 min @ 80%
Bike 10 Cals
10 Air Squat
10 V-Ups
3
Rest 3 min
7 min @ 80%
Run 200m ( 1 Run, 200m x2 )
10 Box Jump Overs, 24”
3
Tuesday
10 min @ 70%
Run 400m
10 DB Thrusters, 25#/H
Rest 5 min
10 min @ 70%
100 Jump Ropes
10 GH Sit Ups just back to parallel
10 PushUps @ 3010 tempo **3 sec down
Rest 5 min
10 min @ 70%
Row 350m
10 No Push-Up Burpees over the Rower
Wednesday
A1. Lateral Sled Drag w/ harness around waist, 4 x 30 sec each direction w/
90# on top, rest 60 sec
A2. Strict Ring Pull-Ups @ 30X1, 4 x 6-7, rest as needed **add weight if
possible **If elbows hurt, do single arm Bent Row w/ DB’s
7
B1. Single Leg Double DB Good Morning (same as RDL but now hold bar on back
instead of DB’s) w/ foot elevated @ 3010, 3 x 8-10/leg, rest 60 sec **focus
on pushing back food into wall and hips towards wall
10
B2. Banded Tricep Extensions @ 5010, 3 x 12 reps, rest 90 sec **press down
fast and then 5 sec on the way back up.
12
C1. DB Reverse Fly’s, 3 x 12 reps, rest as needed
12lbs
C2. HS Hold, 3 x 45 sec, rest as needed
C3. Jefferson Curl w/ 5# @ 3030, 3 x 5 reps, rest as needed-
https://www.youtube.com/watch?v=bYRbXGbAq8A
Thursday
Did class so I would be ready for 12 days of Christmas
A. Ring Dip Support Hold, 3 x 20-30 sec support, rest as needed
+
Row 500m @ 2:00/500m, rest 60 sec x 4 sets **note change in rest interval
Rest 5 min
15 min EMOM
1st- 5 Burpee Box Jumps, 24”
2nd- 8 Toes to Bar + 8 Wallball, 20#
3rd- 30 sec Double Under Practice
Rest 4 min
Row 2000m @ 2:10/500m
Friday
12 Days of Christmas (1hr 17min)
Run 10 min easy pace
Then
Run 4 x 3 min @ high effort, rest/walk 1:00 min *each 3 min should cover
same distance
Then
Run 5 min easy pace
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