Monday Funday
20 mins yoga / mobility
Upper:
100 reps DB Bench 45-65# DB’s
50 TRX Rows
100 Pushups
50 Seated cable rows 100 lbs
100 Dips
50 Pullups
50 1-arm DB Push Press each arm 45# DB
10 x 25m 1 arm farmers carries with 45# or higher
100 situps on medicine ball or bosu ball
100 leg levers on bench or ground
100 shrugs DB’s or equivalent totalling over 100 #
100 alternating arm DB bicep curls 30 # DB’s
Endurance: 45 min – 1 hour run
Tuesday
20 Mins yoga / mobility
25 cleans with 95#
25 cleans with 135#
25 front squats 135#
25 back squats 185#
25 back squats 225#
25 back squats 275#
100 KB swings 54 # and up
100 goblet squats with same KB chosen above or more
100 total obliques with same KB
100 jumping air squats
100 walking lunges
10 x 30 sec weighted plank with 45#
Endurance: 1 Hour recovery run slow pace
Wednesday
20 mins yoga / mobility
6 rounds (25 pushups, 10 pullups)
50 TRX/Ring rows
50 dips
10 x 25 m farmers carries with 100 # and up
50 single arm KB Snatches 35# and up
100 floor wipers with DB’s or Barbell. Choose your own weight
100 Shrugs with DB’s/KB’s/Barbell with over 100 #
50 Barbell Bicep curls 70# and up
Endurance: 1 hour minimum run with hills (trails preferred)
Thursday
20 mins yoga / mobility
25 Deadlifts @ 135
25 Deadlifts @ 225
200 m sled pull w/ 135# and up
200 m sled push with the same weight chosen above
100 GHD situps
100 air squats
100 walking lunges
100 knee raises on dip bar
Endurance: 10km run, chose your own pace
Friday:
20 mins yoga / mobility
100 pushups
100 dips
75 jumping pullups
75 TRX/Ring rows
50 1 arm DB push press each arm 45#
10 x farmers carries 45 # each arm and up
100 medicine ball or bosu ball situps
100 leg lifts on dip bar
100 DB shrugs 60# DBs
100 barbell bicep curls 50# and up
Endurance: 30 mins Incline Walk on treadmill, Stairmaster, or light jog outside
Saturday:
20 mins yoga / mobility
Endurance: 15 mile trail run, or 3 hour hike with 25 # min
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