W11D1
Warm Up: 1.5 Mile Run
Main:
Squat 4x20 (lightweight)
HexBar Deadlift 4x5
Leg Curl 4x10
Superset
High Box Jump 5x5
Bulgarian Split Squat 5x5/leg
METCON1:
12 AMRAP 10x Box Jump Over + 50x Jump Rope + 3x Heavy Power Clean or Sandbag Clean
W10D5
Warm Up: 30-20-10 Wall Ball + Push Up
Main:
Machine Press 4x15
Strict Press 5/4/3/3/3
Tricep Ext 4x10
Bench Dips 3x5
Lateral Raise 3x10
METCON1:
21-18-15…6-3 Burpee + 3 Heavier DL
METCON2:
5RFT - 200m Run + 10x box jump over + 10x Pull Up
W10D3
Easy 90-min walk. You can load up a small pack or go sans kit and just hike. Find a trail or set the treadmill to a decent incline and walk.
W10D2
Main:
Push Up 5x20
Incline Bench 5/4/3/3/3
DB Bench 3x10
Kickbacks 4x20
Dips 4xMax
Superset: 4x10 Tricep Extension + 4x 6-8 Pull Up
Conditioning:
12AMRAP - 12x Burpee + 12x Slam Ball
W10D1
Warm Up: 30-20-10 Wall Ball + Cal Ski Erg
Main:
Box Jump Goblet Squat
Front Squat 5/4/3/3/3
Leg Curl 4x10
GM 4x20
Conditioning:
6x 400m Run
W9D5
Warm Up: 4x 500m Row
Main:
Machine Press 4x15
Strict Press 5/5/4/4
Tricep Ext 4x10
Bench Dips 3x5
Lateral Raise 3x10
METCON1:
10AMRAP - 10x Burpee + 10x Hammer Curl
METCON2:
5 Rounds - 1x Rope Climb + 10cal AAB
W9D4
Warm Up: 21-15-9 Push Up + Air Squat + Pull Up
Main:
Weighted Pull Up 5/5/4/4
KB Row 4x10
Hang Power Clean 3x5
Rear Delt Fly 3x10
Conditioning:
10EMOM - 10x Burpee
Then …
2-mile tempo run
W9D3
60-min spin: 85-95rpm
W9D2
Warm Up: 10-20-30 Wall Ball + Push Up
Main:
DB Bench 5x20
Incline Bench 5/5/4/4
DB Bench 3x10
Kickbacks 4x20
Dips 4xMax
Conditioning:
20AMRAP - 10x Box Jump + 10x Hammer Curl + 10x KBS
W9D1
Warm Up: 21-15-9 Cal Row + Slam Ball
Main:
Box Jump 5x20
Front Squat 5/5/4/4
Leg Curl 4x10
GM 4x20
Conditioning:
3-mile easy run
W8D5
Warm Up: 6x200m Run
Main:
Machine Press 4x15
Strict Press 3x5
Tricep Ext 4x10
Bench Dips 3x5
Lateral Raise 3x10
Conditioning:
17AMRAP - 15x Box Jump + 5x Pull Up
W8D4
Warm Up: 21-15-9 Ski Erg + Wall Ball
Main:
Weighted Pull Up 3x5
KB Row 4x10
Hang Power Clean 3x5
Rear Delt Fly 3x10
Conditioning:
17AMRAP - 10x Burpee + 30m Heavy Sandbag Carry + 3x Push Press
W8D3
Long walk. Jack the treadmill up to 15, find a hilly trail, or get moving on the stair master - pick any of them, and walk at a deliberate pace for an hour.
W8D2
Warm Up: 10min Jog
Main:
Push Up 5x20
Incline Bench 3x5
DB Bench 3x10
Kickbacks 4x20
Dips 4xMax
Conditioning:
15AMRAP - 10x Burpee Box Jump + 5x Pull Up
W8D1
Warm Up: 21-15-9 Jumping Alt. Lunge + TTB
Main:
Sissy Squat 5x20
Front Squat 3x5
Box Jump 4x10
GM 4x20
Conditioning:
18AMRAP - 10x Burpee + 10x Upright Row + 10x KBS
W7D5
Warm Up: 21-15-9 Weighted Box Step Up + Cal Row
Main:
Weighted Dips 4x10-15
Wide Grip Lat Pull Down 4x10
Superset:
Shrug 4x10
Skull Crushers 4x10
Superset 2:
Arnolds 4x10
Reverse Grip Tricep Ext. 4x10
Conditioning:
15AMRAP - 12x Box Jump Over + 8xDips
W7D4
Main:
Walking Lunge 200m
SA Farmer’s Walk 4x30ft
Sled Push 4x30ft
Heavy Sandbag Clean 4x6
Conditioning:
21-15-9 Burpee + Deadlift (155-185), then 2-mile easy run
W7D3
Long, slow cardio. Go for a walk, slow run, easy spin, etc… but hit 75min of movement.
W7D2
Warm Up: 10min AMRAP 100x Jump Rope + 10x Slam Ball
Main:
DB Fly 5x20
Narrow Bench 4/4/3/3/3
Decline Bench 3x10
Tricep Ext. 4x20
Dips 4xMax
Conditioning:
15AMRAP - 12x Box Jump + 8x Bench Press #135
W7D1
Warm Up: 8 Rounds - 10x DB Thruster #20s + 5x Pull Up
Main:
Box Jump 5x20
HexBar DL 4/4/3/3/3
Leg Curl 3x10
Calf Raise 4x20
Conditioning:
20AMRAP - 10x Burpee + 3x Push Press + 10cal AAB