W2D4
2 Hour Trail Hike moderate tempo walk 13:30-14:00, bring water and light pack.
W2D3
Warm Up: 6x200ft Jacob’s Ladder
Main:
Ring Row 4x20
Wide Grip Pull Up 4x6
Straight Arm Pull Down 4x10
Delt Fly 4x10
Alt. Hammer Curl 4x10
Conditioning:
5-Mile Easy Run
W2D1
Warm Up: 20min Incline Tempo Walk (yes, walk)
Main:
Goblet Squat 5x20
Backsquat 4/4/3/3
Deadlift 3x10
Box Jump 4x20
Single Leg RDL 4x5
Conditioning:
10x 300m Run + 100m Lunge
W2D1
Warm Up: 5x 20cal Dow + 10x Burpee Box Jump
Main:
Backsquat 5x20; then, 4x4
Deadlift 3x10
Box Jump 4x20
Conditioning:
Warm Up run 800m then 15x Min Hard + 1min Rest
W1D5
Warm Up: 21-18-15..6-3 Air Squat + 50m Run
Main:
Push Up 4x25-30
Chin Up 4x10
Superset:
Tricep Ext. 4x10
Cable Curl 4x10
Superset 2:
DB Kick Back 4x10
Hammer Curl 4x10
Diamond Push Up 2x Max
Conditioning:
3 Mile Run - during the run complete 3x 2min Hard + 2min Tempo (it’ll be 12 minutes of discomfort)
W1D4
Warm Up: 20-1 Push Up + Sit Up
Main:
Goblet Squat 4x20
Sumo Deadlift 4x4
Thrusters 4x10
Seated Single Arm Press 3x10
Shrug 4x10-15
Conditioning:
30min Easy Bike
W1D3
Warm Up: 6x 20cal Ski Erg
Main:
Lat Pull Down 4x20
Wide Grip Pull Up 4x6
Straight Arm Pull Down 4x10
Delt Fly 4x10
Alt. Hammer Curl 4x10
Conditioning:
4.5 Mile Run
W1D2
Warm Up: 5x 150 Jump Rope + 30x Push Up
Main:
Narrow Incline Bench 5x20
Flat Bench 4x4
Lateral Raise 3x10
Tricep Ext. 4x20
Conditioning:
20AMRAP - 6x Burpee + 6x25m Shuttle Sprint + 8x Pull Up
Old Man Program W1D1
Warm Up: 4x500m Row + 20x Wall Ball
Main:
Backsquat 5x20; then, 4x4
Deadlift 3x10
Box Jump 4x20
Conditioning:
2-Mile Tempo Run
W19D5
Warm Up: 300x Double Under
METCON 1: 15EMOM - 25m Sled Push #300
METCON 2: 6RFT - 40x Wall Ball + 20x Sledge Strike
METCON 3: 50cal AAB for Time
W19D4
Warm Up: 10EMOM 4x Burpee + 20m Sprint
Main:
2-Minute Push Up
2-Minute Sit Up
5-Mile Run For Time
Pull Up - Max
W19D3
Long Run: 7-mile run at 8:30-8:45/mile
W19D2
Main workout for today is Murph - in plate carrier complete 1-mile run then 100x Pull Up + 200x Push Up + 300x Air Squat + 1-mile run
Post WOD - 2-mile easy run w/out kit
W19D1
Warm Up: 10-20-30-5-10-15 Burpee Box Jump + DB Thrusters #20 + Cal Row
Main:
Leg Press 3x10
Sumo DL 3x10
Leg Ext. 3x10
Narrow Grip Bench 3x20
Push Up 4x Max
Tricep Ext. 4x10
Conditioning:
1-6-1 Run Pyramid w/1min recovery run between sets. Pace on the hard should be 6:30-6:50/mile
W18D5
Warm Up: 35-min Easy Spin (bike)
Main:
Beach Day Muscles - crush arms, arms, arms, and some shoulders. We’re talking biceps, biceps, more biceps and tris. Enjoy the weekend!
W18D4
Warm Up: 2-Mile Easy Run
Conditioning: 30AMRAP - 20m Hill Jumps + 200m Hill Sprint
W18D3
Warm Up: 12EMOM - Odd) 20x DU, Even) 12x DB Thruster #20-30
Main:
Incline Bench 3x10
Cable Fly 3x10
Superset:
Push Press 3x10
DB Kickback
Push Up 3x Max
Conditioning:
45min Run @ 7:50-8:15/mile
W18D2
Warm Up: 10-1 Heavy Wall Ball Clean + Burpee Over WB + 200m Run
Main:
Gorilla Shrug 4x10
Wide Grip Pull Up 4x10
Preacher Curls 3x10
Hammer Curl 3x10
Rear Delt Fly 3x10
Conditioning:
4-Mile run, during run complete 4x 4:00 Tempo @ 7:00-7:15 + 1:00 @8:00, the remainder of the run can either be your warm up or cool down at any pace you decide.
W18D1
Warm Up: 30-20-10 Box Jump + Ski Erg Cal
Main:
Front Squat 3x10
Barbell Lunge 3x10
Box Step Up 3x10
Push Up 4x50
Cable Fly 3x10
Conditioning:
1-mile run into 6x600m Run 1:00 rest between sets. Try and complete the sets in around 2:15-2:30
W17D4
12-Mile Ruck for time #45 Total Weight