Saturday - rest day, 7k steps
Sunday - rooftop workout
- For time
- 2 rounds - 7:03
- 75 double unders
- 50 air squats
- 25 push-ups
- Rest 3:00
- 1 round - 9:18
- 150 double unders
- 100 air squats
- 50 push-ups
- 30:00 easy (at home workout from CFSBK)
- 30 sit-ups
- 20 alternating pistol squats
- 15 Goblet squats, 22.5# DB
- 10 alternating single arm Devil's press, 22.5# DB
Monday - Metcon from Street Parking
- 10:00 EMOM - 5 kHSPU (all unbroken)
- 18:00 AMRAP
- 3 wall walks
- 6 burpee pull-ups
- 9 DB DL's with 35# DBs
Tuesday - body building upper body, + "Quickie" adapted from Paragon Training Methods
- 5 sets of 5 reps strict pull-ups
- 5 sets of 5 reps DB strict press with 35# DBs
- 8:00 EMOM of 4 SA DB clean & jerk with 50# DB
- Superset x 4, rest 2:00 between rounds
- 15 ring rows
- 15 push-ups
- 4 rounds (10:00 time cap). 8:20 total time
- 15 DB push press with 35# DBs
- 12 bench hop overs (hands on ottoman)
- 9 burpees
- Standing DB curls with 22.5# DBs
- 10-8-6-4-2 reps, rest as needed
Wednesday
- 15:00 sustained effort x 2
- 20 wall balls with 20# ball
- 16 alternating prisoner jump lunges
- 10 Russian kettlebell swings with 53# KB
- 8 weighted sit-ups with 20# DB
Thursday - fast intervals
- 6 sets
- 2 rounds
- 8 TTB
- 4 Devil's press with 35# DBs
- 3 sets of 15 ab rollouts
Friday - body building lower body + "Quickie" adapted from Paragon Training Methods
- 3 sets of 12 DB hack squats (with foam roller), 20# DBs
- 3 sets of 10 reps/side staggered stance KB RDL with 88# KB
- Goblet squats with 40# KB
- 15 unbroken reps, rest :30
- Max reps, resting :30 when stop, until 75 total reps
- 4:30 total time
- Superset x 4 sets, rest 1:00 between sets
- 12 DB DLs with 35# DBs
- 12 bench hop overs
- 6:00 AMRAP
- 1 DB thruster with 35# DBs, 6 sit-ups, 2 thrusters, 6 sit-ups, 3 thrusters, etc.
- Got through 2nd rep of set of 8 thrusters
- Accumulate as much "plank hold time" during 4:00 running clock
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