Monday: Murph WOD + some
1.5 mile run, 100 strict pullups, 200 chest to ground pushups, 300 jump squats, 1.5 mile run
Tuesday:
20 mins yoga.
25 power cleans @ 95#, 25 power cleans @ 135#
25 front squats 95-135#
50 back squats @ 1 x bodyweight on bar
25 back squats @ 1.5 x bodyweight on bar
100 KB Swings 54 lb minimum
100 walking lunges
100 GHD back extensions
100 GHD situps
50 obliques with KB/plate/DB 45# plus
45 minute – 1 hour run
Wendesday:
20 mins yoga/mobility
Upper and core
6 rounds (25 x DB Bench 45 # min, 10 strict pullups)
100 dips
100 trx or ring rows
100 pushups
50 DB press each arm 45 #
10 x 25 m farmers carries 100 lbs total min
100 suspended leg raises on dip bar
100 floor wipers (DBs, or Barbell)
100 DB shrugs (100 # total min)
100 bicep curls (DB’s, Barbell, or other) total # min 60
10 km run with hills
Thursday:
20 mins yoga/mobility
Lower with core
200 m sled pulls 135#
200 m sled push 135#
50 deadlift @ bodyweight on bar
25 squat cleans 95 – 135 #
25 barbell lunges 95 – 135 # (front rack or back)
100 ab exercise of choosing
100 air squats
100 walking lunges
100 ab exercise of choosing
6 mile easy recovery run
Friday:
20 mins yoga / mobility
Upper and core
200 pushups
100 cable rows 100 # min
50 pullups
50 DB press 45 # min
10 x 25 m single arm farmers 45 # min
100 dips
100 leg levers
100 medicine ball situps
100 heavy shrugs (choose a weight that you can handle for a solid 10 reps at a time)
100 bicep curls (use heavier weight than on previous weeks curls)
Easy 3 mile run. Do more if feeling good.
Saturday:
15 mile trail run. Or aim for 3 hours moving in mountains hiking with elevation.
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