W19D4

Warm Up: 10EMOM - 10x Wall Ball + 10x Slam Ball

Main:

HexBar Deadlift 3x5

Superset 1:

A) Deficit “4 DL 4x8

B) Seated Box Jump 4x5

Superset 2:

A) Wide Grip Pull Up 4xMax

B) GHDSU 4x15

Conditioning:

20AMRAP - 200m Run + 10m Bear Crawl + 10x Power Clean

W19D3

Long Run - 7 Mile Run (limit walking if you start feeling tired around mile 6, and resort to a slow shuffle if you start getting down on yourself. You can definitely do this.)

W19D1

Warm Up: 2-Mile Tempo Run

Main:

Incline Bench 3x8

Narrow Grip Bench 4x15

Weighted Dips 4x8-10

Push Press 4x10

Conditioning:

21-18-15-12 … AAB + Slam Ball

Post:

Ab Wheel Rollout 4x12-15

W18D5

Conditioning: 20min Tempo Run

Strength:

4x10-12 Chin Up

4x10 Cable Row

4x10 Hang Power Clean

4x15 Preacher Curl

4x15 Cable Curl

W18D4

2-Hour Bike 85-90rpm

W18D3

For Time:

3k Row then …

Chipper: 200x Wall Ball + 100x DL BW + 100x Sledge Strikes + 10x Rope Climb

3k Row

W18D2

Warm Up: 4x 500m Row

Main:

DB Bentover Row 4x10

Heavy Sandbag DL 4x10

Chin Up 4x10

Knees to Chest  4x20

Main:

1-mile tempo run into 3-mile easy run

W18D1

Warm Up: 10AMRAP - 5-10-5 Sprint + 10x Box Jump + 15x Push Up

Main:

Decline Bench 3x8

Cable Flys 4x10

HSPU 4x5-8

Push Ups 2x Max

Conditioning:

800m Warmup then 10x 400m on 2:30

Post:

150x Unassisted Sit-up

Military Prep W17D5

METCON 1: 24AMRAP Run 800m, 20x Burpee BJ (24/20), 10x pull-up, 20x KBS (70/53)

METCON 2: 3x4 AMRAP 10x G2O Sandbag #100 + 6x Burpee

METCON 3: 3-Mile Easy Run

W17D3

Warm Up: 15AMRAP Ladder - 1+1, 2+2, 3+3 … Wall Ball Squat Clean + Burpee

Main:

Deadlift 5/3/1/1

Deficit HexBar DL 4x10

Good Mornings 4x10

Strict TTB 4x12-15

Conditioning:

3x1000m Row

W17D2

Warm Up: 2-Mile Tempo Run

Main:

4x12-15 Pull Up

DB Row 4x10

Straight Arm Pull Down 4x10

Russian Twists 4x20

Conditioning:

20AMRAP - 2x Rope Climb 15ft + 500m Row + Heavy Medball Curl

W17D1

Warm Up: 50-40-30-20-10 Air Squat + Push Up + 200m Run

Main:

Bench 5/3/3/1

Incline Narrow Bench 4x10

Dips 4x10

Push Ups 4x Max

Conditioning:

5min Warmup Run into 3-mile tempo

Post:

12EMOM - 10x TTB

W16D5

Warm Up: 4x 20cal SkiErg + 10x Burpee Box Jump

METCON 1: 21-18-15-12 … 3 - Sand Bag Clean + Push Up

METCON 2: EMOM13 - 2x Heavy Squat

METCON 3: 30AMRAP - 400m Run + 50x Air Squat

W16D4

6-Mile Ruck #35 for time.

W16D3

Warm Up: 500x Double Under or 1,000 normal

Main:

HexBar DL 5/3/3/1

Overhead Walking Lunge 4x10

Superset:

Box Jump + GHDSU 4x10 + Max

Conditioning:

30AMRAP: 30cal AAB + 1x Rope Climb + 20x Slam Ball

W16D2

Long Run

2-Mile Warm Up run into 8x 1:30 Hard + 1:00 easy + 1.5 Mile Cool down

W16D1

Warm Up: 8x100ft Jacob Ladder Moderate effort

Main:

Bench 5/5/3/1

Dips 4x15

DB Front Raise 4x10

Superset:

Narrow Push Up + Wide Grip Pull Up 4x20+Max Effort

Conditioning:

12x400m Run at ACFT pace, :60 rest

W15D5

Warm Up: 1-Mile Run

METCON 1:

30-20-10 - DB Thruster #45 + AAB + GHDSU

METCON 2:

20 AMRAP - 200m Run + 10x C2B + 10x Push Press

METCON 3:

TABATA - Burpees, Unassisted Sit Up, and Wall Ball (3x separate rounds)

W15D3

Strength:

Weighted Pull Up 4x5

Bentover Row 4x10

Straight Arm Pull Down 4x10

GHDSU 3x12-15

METCON 1: 2x Max Effort TTB, :60 rest between

METCON 2: 12AMRAP - 10x Sandbag Clean (#100-150) + 20cal AAB

Conditioning: 5x400m Run

W15D2

Warm Up: 21-15-9 Pull Up + Jumping Alt. Lunge/ea + Wall Ball Shot #20

Main:

Deficit Deadlift 2” 5/3/3/3

Lunges 4x10

Box Step Up 4x10

Glute Bridge 4x10

METCON1: 5 Rounds every 2min complete - 12cal Row + 6x DB Thruster

METCON2: 3RFT - 12x Pull Up + 20x Push Up + 32x KBS

2-Mile Run