Monday:
15-20 mins warmup with mobility and yoga
4 rounds (25 pushups, 25 dips)
50 pullups
50 DB Push Press each arm 45# DB
100 cable rows @ 100 + lbs
25 hang cleans @ 95 lbs
25 hang cleans @ 135 lbs
5 x 25m farmers carries with 62 lb kbs
100 floor wipers with DB’s or Barbell
25 ring pullups
100 shrugs with 90 lb of dumbbells or more
100 alt arm bicep curls with 30 lb dbs
5 mins of planks rotate every 30 seconds
1 hour run, choose your pace. If rested run faster today.
Tuesday:
15-20 mins yoga
50 KB or DB snatches each arm 35 lbs and up
50 back squats @ 135
25 back squats @ 225
15 back squats @ 275
50 KB deadlift at 70 # and up
100 KB swings at 62 #
100 walking lunges
100 GHD situps
100 obliques with KB of choosing
6 mile run slow pace
Wednesday
15-20 mins yoga or mobility
50 pushups
50 dips
100 DB bench press 45#- 65# DBs
25 pullups
50 pullups with 20# weight vest or added weight
50 seated strict DB press 40# and up
50 trx or ring rows
10 x 25m single arm farmers carry 45# and up each arm
Weighted plank 30 secs on 30 secs off for 10 mins
100 barbell bicep curls 50# and up
100 DB shrugs 100 # total and up
6 mile run
Thursday:
15-20 mins yoga
400 m sled pull 90# and above
400 m sled push 90# and above
200 air squats
200 walking lunges (add weight if you want)
100 GHD back extensions
100 GHD situps
1 Hour run, add hills if able
Friday:
15-20 mins yoga
200 pushups
100 dips
50 pullups
50 DB press each arm 45# and up
100 cable rows 120# and up
100 leg raises on dip bar
5 x farmers carries at 140# total or up
25 ring pullups
100 DB shrugs 100 # total and up
100 bicep curls DB or barbell
Add any additional add ons you want, if you want to do any additional cardio. Send it
Saturday:
3 Hours or more of moving. Rucking or trail running.
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