W17D2
Warm Up: 20-20-20-10-10-10 Burpee + Wall Ball + AAB Cal
Main:
Gorilla Shrug 4x10
Wide Grip Pull Up 4x10
Preacher Curls 3x10
Hammer Curl 3x10
Rear Delt Fly 3x10
Conditioning:
3-Mile Tempo run + 10x100m Strider
Pace should be 7:15-7:30
W17D1
Warm Up: 2-Mile Easy Run
Main:
Front Squat 3x10
Barbell Lunge 3x10
Box Step Up 3x10
Push Up 4x50
Cable Fly 3x10
Conditioning:
5x500m Row (near all out) 2:00 rest between sets
W16D5
Warm Up: 21-18-15…6-3 Wall Ball + 4-count Mountain Climber
Main:
Machine Press 4x10
Ring Dips 3x10
Tricep Ext. 3x8-10
Shrugs 4x10
Z Press 4x10
Conditioning:
24AMRAP - 20cal AAB + 20m Heavy Suitcase Walk + 10x C2B Pull Up + 10x TTB
W16D4
Rest Day
Enjoy a relaxing day, but if you have to get after it - beach muscles.
W16D3
Warm Up: 6x500m Row + 20x Push Up (:30 rest after each round)
Main:
Weighted Pull Up 4x6
Ring Row 4x10-12
Rear Delt Fly 3x10
Chin Up 3xMax
Conditioning:
5.5 Mile Run 8:00/mile
W15D2
Warm Up: 12AMRAP - 6x Burpee Box Jump + 40x Double Under
Main:
Snatch Grip Bentover Row 4x10
Straight Arm Pull Down 4x5-6
Alt. DB Curl 3x10
Chin Up 3xMax
Conditioning:
4-Mile Run, middle 2-miles should be tempo (7:00-7:30/mile)
W16D1
Warm Up: 100x Slam Ball #25
Main:
Leg Press 3x10
GM 3x10
Goblet Squat 3x10
Dips 3x15
Push Up 3x50
Conditioning:
5x 800m Hard + 400m Jog - continuous run, split for the hard should be as fast as your 2-mile run and 400s should be between 8-8:30/mile
W15D5
Warm Up: 1-Mile Tempo Run
Main:
Machine Press 4x10
Ring Dips 3x10
Tricep Ext. 3x8-10
Shrugs 4x10
Z Press 4x10
Conditioning:
Chipper 100x Burpees, every 4 minutes complete 20cal Row + Max Burpees until you complete 100x Burpees
Kit Run - 1 Hour (in full uniform and plate carrier, go on a nature run)
W15D3
Warm Up: 20-1 Push Up + Sit Up
Main:
Weighted Pull Up 4x6
Ring Row 4x10-12
Rear Delt Fly 3x10
Chin Up 3xMax
Conditioning:
5-Mile Run
W15D2
Warm Up: 10AMRAP - 20x Push Up + 20x Ball Slam + 10x TTB
Main:
Snatch Grip Bentover Row 4x10
Straight Arm Pull Down 4x5-6
Alt. DB Curl 3x10
Chin Up 3xMax
Conditioning:
15AMRAP - 15cal Row + 15x Hang Power Snatch #95
W15D1
Warm Up: 21-18-15-12-9-6-3 Cal Row + Burpee
Main:
Leg Press 3x10
GM 3x10
Goblet Squat 3x10
Dips 3x15
Push Up 3x50
Conditioning:
2x 1200 + 2x800 + 2x 400 + 2x200 Run Intervals at 6:00/mile - :60 Rest
W14D5
Warm Up: 12AMRAP - 6xBurpee Box Jump + 30x DU
Main:
Barbell Push Press 4x10
Narrow Bench 3x10
Weighted Dips 3x8-10
DB Kickback 4x10
Tricep Ext. 4x10
Conditioning:
AAB Day - 20x 1min Hard + 1min Rest (goal should be 15-20cal per iteration)
W14D4
Warm Up: 21-15-9 Push Up + Air Squat + TTB
METCON 1: 4x3min AMRAP, 1min Rest Between Sets - 2x Rope Climb + 10x Box Jump + Max Burpees
METCON 2: 20AMRAP - 500m Row + 15x KB Swing #50-60 + 10x C2B PU
Conditioning:
2-Mile Easy Run
W14D3
Easy spin/bike - 2 Hours
W14D2
Warm Up: 3x 500m Row
Main:
Barbell Bentover Row 4x10
Heavy Upright Row 4x5-6
Hammer Curl 3x10
Cable Curl 3x15-20
Conditioning:
6 Rounds for Time: 20x Burpee + 100m Lunge + 300m Sprint
W14D1
Warm Up: 6RFT - 10cal AAB + 5-10-5 Agility + 10x Burpee
Main:
Sumo DL 3x10
GHDs 3x10
Leg Extension 3x10
DB Seated Press 3x10
Shrug 3x15
Conditioning:
800m Run into 4x 1200 Tempo + 400m Recovery
W13D5
Warm Up: 20-19-18-17..3-2-1 Wall Ball + Push Up
Main:
Barbell Push Press 4x10
Narrow Bench 3x10
Weighted Dips 3x8-10
DB Kickback 4x10
Tricep Ext. 4x10
Conditioning:
4-Mile Tempo Run @7:15-7:30
W13D4
8-Mile Ruck @ 15:00/mile #50
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