W13D3
Warm Up: 20-20-20-10-10-10 Ski Erg + Burpee Broad Jump + Wall Ball
Main:
Cable Row 4x10
IYT 4x10-12
Hang Power Snatch 3x10
Lateral Raise 3x10
Conditioning:
5-Mile Run
W13D2
Warm Up: Jacob Ladder 10x 100ft Climb :30 Rest
Main:
Barbell Bentover Row 4x10
Heavy Upright Row 4x5-6
Hammer Curl 3x10
Cable Curl 3x15-20
Conditioning:
6x4min Round - 15x Burpee + 20x Slam Ball + 50x Double Under
W13D1
Warm Up: 21-15-9 Box Jumps + Pull Up + Push Up
Main:
Sumo DL 3x10
GHDs 3x10
Leg Extension 3x10
DB Seated Press 3x10
Shrug 3x15
Conditioning:
1-Mile Easy Run + 20x :60 Hard + :30 Rest
W12D5
Warm Up: 5 RFT 40x Single Under + 20cal Row
Main:
Wall Ball Shot 4x20
Seated Press 3x10
Weighted Dips 3x8-10
DB Kickback 4x10
Tricep Ext. 4x10
Conditioning:
30-30-20-20-10-10 AAB Cal + WB
Then …
2-Mile Easy Run
W12D4
2-Hour Low Impact Cardio (spin bike, elliptical, swim, etc …)
W12D3
Warm Up: 10AMRAP - 2x WB Clean #30 + Burpee … 4x … 6x etc
Main:
Cable Row 4x10
IYT 4x10-12
Hang Power Snatch 3x10
Lateral Raise 3x10
Conditioning:
8x300m Hill Repeats
W12D2
Warm Up: 2k Row
Main:
Barbell Bentover Row 4x10
Heavy Upright Row 4x5-6
Hammer Curl 3x10
Cable Curl 3x15-20
Conditioning:
20AMRAP - 20x Thrusters #40DB + 10x C2B Pull Up
W12D1
Warm Up: 6AMRAP - 6x Alt. DB Snatch + 6x Burpee Over DB
Main:
Sumo DL 3x10
GHDs 3x10
Leg Extension 3x10
DB Seated Press 3x10
Shrug 3x15
Conditioning:
800m Warmup then, 1-2-3-4-5-4-3-2-1 Hard Run with :60 Jog between sets
W11D5
Warm Up: 10AMRAP - 20x Alt. Single Leg Box Jump (“16) + 10x Push Up
Main:
Incline Bench 3x10
Z Press 3x10
Bench Dips 3x20 (do dips on a bench or seat)
Skull Crusher 3x15
Push Up 3x Max
Conditioning:
2k Row for Time, then 1.5 Mile Easy Run
W11D4
Ruck 10-Mile Ruck #40
W11D3
Warm Up: 12AMRAP - 2x Wall Ball + 2x Push Up … 4+4 … 6+6 …
Main:
Barbell Bentover Row 4x10
Chin Up 4x10-12
Hang Power Clean 3x10
Rear Delt Fly 3x10
Conditioning:
4-Mile Run, after first 800m, complete 20min tempo and cooldown for remaining distance
W11D2
Warm Up: 1-Mile Tempo run then 20-1 Push Up + Sit Up
Main:
Lat Pull Down 4x10
Weighted Chin Up 4x5-6
Upright Row 3x10
Preacher Curl 3x10
Conditioning:
24 Time Cap - 20x DB Box Step Up + 20x Burpees + 1x Rope Climb … 20x DB Box Step Up + 18x Burpees + 1x Rope Climb … 20 + 16 + 1 … 20 + 2 + 1
W11D1
Warm Up: 4RFT - 12cal Ski Erg + 16x Wall Ball + 18x Jumping Lunge
Main:
HexBar DL 3x10
Bulgarian Split Squats 3x10
Good Morning 3x10
Incline Bench 3x10
Dips 3x15
Conditioning:
6x800m Run, 2min Rest
W10D5
Warm Up: 10x 50m Run + 20m Broad Jump
Main:
Incline Bench 3x10
Z Press 3x10
Bench Dips 3x20 (do dips on a bench or seat)
Skull Crusher 3x15
Push Up 3x Max
Conditioning:
12 AMRAP 15x KBS + 12 x Pull Up + 9x Dips
Then …
4RFT 12x Squat Snatch + 9x Bar Facing Burpee
W10D4
Low Impact Cardio 2-Hours. Hit up the elliptical or spin bike.
W10D2
Warm Up: Tempo 1-Mile Run
Main:
Barbell Bentover Row 4x10
Chin Up 4x10-12
Hang Power Clean 3x10
Rear Delt Fly 3x10
Conditioning:
6 Rounds for Time - 400m Run + 20 Burpees
W10D2
Warm Up: 4 Rounds - 20x Push up + 10x TTB + 25cal Row
Main:
Lat Pull Down 4x10
Weighted Chin Up 4x5-6
Upright Row 3x10
Preacher Curl 3x10
Conditioning:
24AMRAP - 10x DL #185 + 2x Rope Climb + 20cal Ski Erg + 10x Burpee
W10D1
Warm Up: 20-18-16…4-2 Wall Ball + DB Hang Clean #30
Main:
HexBar DL 3x10
Bulgarian Split Squats 3x10
Good Morning 3x10
Incline Bench 3x10
Dips 3x15
Conditioning:
12x 400m Run repeat, :60 rest
W9D5
Warm Up: 4 Rounds - 20cal Row + 20x Wall Ball + 20x Push Up
METCON 1: 12AMRAP - 1x Rope Climb (20ft) + 10x Slam Ball
METCON 2: 2 Rounds - 1-Mile Run + 10x TTB + 20x Box Jump + 30x Pull Up
METCON 3: 50cal Max Effort AAB
W9D4
Ruck - 2:15 Ruck #45 (conversational pace)