W9D3
Main:
Push Up: Metronome 4x20
Bench 3x10
Ring Dips 3x10
Push Press 3x10
Cable Front Raise 3x10
Tricep Ext. 3x10-15
Conditioning:
6-Mile Run easy
W9D2
Warm Up: 5RFT - 200m Run + 10x DB Thruster #30 + 10x Burpee
Main:
Chin Up 4x10
Weighted Pull Up AHAP 4x5-6
Gorilla Shrug 3x10
Rear Delt Fly 3x10
Conditioning:
2-mile run, then 12AMRAP Ladder (2,4,6,8…) DB Snatch #40 + Burpee Box Jump
W9D1
Warm Up: 1k Row
Main:
Leg Press 3x10
Leg Curl 3x10
Walking Lunge 3x10
Push Press 3x10
Tricep Ext. 3x15
Conditioning:
1-mile run into 3x 1-Mile Hard Run + 400m recovery run (the run should be 90-95% effort and a conversational recovery pace)
W8D5
Main:
Dumbbell Row 3x10
Z Press 3x10
Straight Arm Pull Down 3x10
Tricep Extension 3x12-15
METCON 1: 15AMRAP - 10x Squat clean (#115-135), 2 Rope Climb - rest :30 between sets
METCON 2: 6RFT - 6x PU + 12x TTB + 18x AAB + 60x DU
W8D4
Ruck 2 Hours #50 - don’t worry about distance, i.e., speed. Wear the weight and just move comfortably without stopping.
W8D3
Warm Up: 4RFT - 24cal Row + 12x Goblet Squat + 50x DU
Main:
Ring Dips 3x10
Cable Front Raise 3x10
Tricep Ext. 3x10-15
Narrow Push Up Up 4x20-30
Conditioning:
1-Mile warmup run into 3-mile tempo
W8D2
Warm Up: 3x 4min Round - 30x WB + 6x Pull Up
Main:
Chin Up 4x10
Weighted Pull Up AHAP 4x5-6
Gorilla Shrug 3x10
Rear Delt Fly 3x10
Conditioning:
4-Mile Run
W8D1
Warm Up: 12AMRAP 20x Wall Ball + 30x DU
Main:
Leg Press 3x10
Leg Curl 3x10
Walking Lunge 3x10
Push Press 3x10
Tricep Ext. 3x15
Conditioning:
6x800m Interval, 2:00 rest
W7D5
Warm Up: 6RFT - 10x Push Up + 10x Box Jump + 5-10-5 Shuttle
Main:
Dumbbell Row 3x10
Z Press 3x10
Straight Arm Pull Down 3x10
Tricep Extension 3x12-15
Conditioning:
METCON 1: 12-11-10 …3-2-1 Power Clean #115-135 + Burpee Over Bar
METCON 2:
3.5 Mile Easy Run
W7D4
Spin/Bike: 2-Hour Ride (75-80rpm)
W7D3
Warm Up: 10AMRAP 40x DU + 20x WB Clean + 10x DB Push Press #30
Main:
Ring Dips 3x10
Cable Front Raise 3x10
Tricep Ext. 3x10-15
Narrow Push Up Up 4x20-30
Conditioning:
5-Mile Easy run
W7D2
Warm Up: 3-Mile Run
Main:
Chin Up 4x10
Weighted Pull Up AHAP 4x5-6
Gorilla Shrug 3x10
Rear Delt Fly 3x10
Conditioning:
3x 30cal Max Effort AAB
W7D1
Warm Up: 10min AAB 55-60rpm
Main:
Leg Press 3x10
Leg Curl 3x10
Walking Lunge 3x10
Push Press 3x10
Tricep Ext. 3x15
Conditioning:
50-40-30-20-10 Push Up + Box Step Up #45
W6D5
Warm Up: 3x 500m Row
Main:
Cable Machine Pull Up 3x10
Shrugs 3x10
Single Arm DB Press 3x10
Push Up 3x25
Conditioning:
METCON1: 5 Rounds every 2min complete - 12cal Row + 6x DB Thruster
METCON2: 3RFT - 12x Pull Up + 20x Push Up + 32x KBS
W6D4
Ruck: 6-Miles #35
W6D3
Warm Up: 10AMRAP 10cal SkiErg + 15x Push Up
Main:
Decline Bench 3x10
Dumbbell Shoulder Press 3x10
Upright Row 3x10-15
Skull Crushers Up 4x12-15
Conditioning:
For time: Row 2k, then 12-9-6-3-6-9-13 Front Squat #155 + Burpee
W6D2
Warm Up: 1-Mile Tempo Run
Main:
Bentover Row 4x10
Hang Power Clean 4x10
Bicep Curl 3x10
Rear Delt Fly 3x10
Conditioning:
METCON 1: 6AMRAP Ladder - Power Clean + Push Press #135 + TTB (3 - 6 - 9 - 12 …) then …
3.5 Mile Easy Run
W6D1
Warm Up: 5RFT - 20x Step Ups + 10x Wall Shots + 5x TTB
Main:
Front Squat 3x10
Bulgarian Split Squat 3x10
GM 3x10
Incline Bench 3x10
Ring Dips 3x15
Conditioning:
3x 1-Mile Repeats, 5:00 rest
W5D5
Warm Up: 5RFT - 15cal Row + 20x Alt. Single Arm DB Hang Snatch #20
Main:
Cable Machine Pull Up 3x10
Shrugs 3x10
Single Arm DB Press 3x10
Push Up 3x25
Conditioning:
20AMRAP - 5x HSPU + 10m Bear Crawl + 1x Rope Climb + 200m Run
W5D4
Warm Up: 1-Mile Easy Run
Conditioning: 10x 250-300m Hill Repeats
Cool Down: 1-Mile Easy Run