{"id":196,"date":"2025-05-14T23:35:49","date_gmt":"2025-05-14T23:35:49","guid":{"rendered":"https:\/\/thegunstockwarclub.com\/?p=196"},"modified":"2025-05-14T23:35:49","modified_gmt":"2025-05-14T23:35:49","slug":"week-2-workouts","status":"publish","type":"post","link":"https:\/\/thegunstockwarclub.com\/?p=196","title":{"rendered":"Week 2 Workouts"},"content":{"rendered":"\n

Monday:<\/strong> <\/p>\n\n\n\n

15-20 mins warmup with mobility and yoga <\/p>\n\n\n\n

4 rounds (25 pushups, 25 dips) <\/p>\n\n\n\n

50 pullups <\/p>\n\n\n\n

50 DB Push Press each arm 45# DB <\/p>\n\n\n\n

100 cable rows @ 100 + lbs <\/p>\n\n\n\n

25 hang cleans @ 95 lbs <\/p>\n\n\n\n

25 hang cleans @ 135 lbs <\/p>\n\n\n\n

5 x 25m farmers carries with 62 lb kbs <\/p>\n\n\n\n

100 floor wipers with DB\u2019s or Barbell <\/p>\n\n\n\n

25 ring pullups <\/p>\n\n\n\n

100 shrugs with 90 lb of dumbbells or more <\/p>\n\n\n\n

100 alt arm bicep curls with 30 lb dbs <\/p>\n\n\n\n

5 mins of planks rotate every 30 seconds <\/p>\n\n\n\n

1 hour run, choose your pace. If rested run faster today. <\/p>\n\n\n\n

Tuesday:<\/strong> <\/p>\n\n\n\n

15-20 mins yoga <\/p>\n\n\n\n

50 KB or DB snatches each arm 35 lbs and up <\/p>\n\n\n\n

50 back squats @ 135 <\/p>\n\n\n\n

25 back squats @ 225 <\/p>\n\n\n\n

15 back squats @ 275 <\/p>\n\n\n\n

50 KB deadlift at 70 # and up <\/p>\n\n\n\n

100 KB swings at 62 # <\/p>\n\n\n\n

100 walking lunges <\/p>\n\n\n\n

100 GHD situps <\/p>\n\n\n\n

100 obliques with KB of choosing <\/p>\n\n\n\n

6 mile run slow pace <\/p>\n\n\n\n

Wednesday<\/strong> <\/p>\n\n\n\n

15-20 mins yoga or mobility <\/p>\n\n\n\n

50 pushups <\/p>\n\n\n\n

50 dips <\/p>\n\n\n\n

100 DB bench press 45#- 65# DBs <\/p>\n\n\n\n

25 pullups <\/p>\n\n\n\n

50 pullups with 20# weight vest or added weight <\/p>\n\n\n\n

50 seated strict DB press 40# and up <\/p>\n\n\n\n

50 trx or ring rows <\/p>\n\n\n\n

10 x 25m single arm farmers carry 45# and up each arm <\/p>\n\n\n\n

Weighted plank 30 secs on 30 secs off for 10 mins <\/p>\n\n\n\n

100 barbell bicep curls 50# and up <\/p>\n\n\n\n

100 DB shrugs 100 # total and up <\/p>\n\n\n\n

6 mile run <\/p>\n\n\n\n

Thursday:<\/strong> <\/p>\n\n\n\n

15-20 mins yoga <\/p>\n\n\n\n

400 m sled pull 90# and above <\/p>\n\n\n\n

400 m sled push 90# and above <\/p>\n\n\n\n

200 air squats <\/p>\n\n\n\n

200 walking lunges (add weight if you want) <\/p>\n\n\n\n

100 GHD back extensions <\/p>\n\n\n\n

100 GHD situps <\/p>\n\n\n\n

1 Hour run, add hills if able <\/p>\n\n\n\n

Friday:<\/strong> <\/p>\n\n\n\n

15-20 mins yoga <\/p>\n\n\n\n

200 pushups <\/p>\n\n\n\n

100 dips <\/p>\n\n\n\n

50 pullups <\/p>\n\n\n\n

50 DB press each arm 45# and up <\/p>\n\n\n\n

100 cable rows 120# and up <\/p>\n\n\n\n

100 leg raises on dip bar <\/p>\n\n\n\n

5 x farmers carries at 140# total or up <\/p>\n\n\n\n

25 ring pullups <\/p>\n\n\n\n

100 DB shrugs 100 # total and up <\/p>\n\n\n\n

100 bicep curls DB or barbell <\/p>\n\n\n\n

Add any additional add ons you want, if you want to do any additional cardio. Send it <\/p>\n\n\n\n

Saturday:<\/strong> <\/p>\n\n\n\n

3 Hours or more of moving. Rucking or trail running. <\/p>\n","protected":false},"excerpt":{"rendered":"

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 […]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"class_list":["post-196","post","type-post","status-publish","format-standard","hentry","category-uncategorized"],"_links":{"self":[{"href":"https:\/\/thegunstockwarclub.com\/index.php?rest_route=\/wp\/v2\/posts\/196","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/thegunstockwarclub.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/thegunstockwarclub.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/thegunstockwarclub.com\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/thegunstockwarclub.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=196"}],"version-history":[{"count":1,"href":"https:\/\/thegunstockwarclub.com\/index.php?rest_route=\/wp\/v2\/posts\/196\/revisions"}],"predecessor-version":[{"id":197,"href":"https:\/\/thegunstockwarclub.com\/index.php?rest_route=\/wp\/v2\/posts\/196\/revisions\/197"}],"wp:attachment":[{"href":"https:\/\/thegunstockwarclub.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=196"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/thegunstockwarclub.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=196"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/thegunstockwarclub.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=196"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}