Monday: Murph WOD + some<\/p>\n\n\n\n
1.5 mile run, 100 strict pullups, 200 chest to ground pushups, 300 jump squats, 1.5 mile run<\/p>\n\n\n\n
Tuesday:<\/p>\n\n\n\n
20 mins yoga.<\/p>\n\n\n\n
25 power cleans @ 95#, 25 power cleans @ 135#<\/p>\n\n\n\n
25 front squats 95-135#<\/p>\n\n\n\n
50 back squats @ 1 x bodyweight on bar<\/p>\n\n\n\n
25 back squats @ 1.5 x bodyweight on bar<\/p>\n\n\n\n
100 KB Swings 54 lb minimum<\/p>\n\n\n\n
100 walking lunges<\/p>\n\n\n\n
100 GHD back extensions<\/p>\n\n\n\n
100 GHD situps<\/p>\n\n\n\n
50 obliques with KB\/plate\/DB 45# plus<\/p>\n\n\n\n
45 minute – 1 hour run<\/p>\n\n\n\n
Wendesday:<\/p>\n\n\n\n
20 mins yoga\/mobility<\/p>\n\n\n\n
Upper and core<\/p>\n\n\n\n
6 rounds (25 x DB Bench 45 # min, 10 strict pullups)<\/p>\n\n\n\n
100 dips<\/p>\n\n\n\n
100 trx or ring rows<\/p>\n\n\n\n
100 pushups<\/p>\n\n\n\n
50 DB press each arm 45 #<\/p>\n\n\n\n
10 x 25 m farmers carries 100 lbs total min<\/p>\n\n\n\n
100 suspended leg raises on dip bar<\/p>\n\n\n\n
100 floor wipers (DBs, or Barbell)<\/p>\n\n\n\n
100 DB shrugs (100 # total min)<\/p>\n\n\n\n
100 bicep curls (DB’s, Barbell, or other) total # min 60<\/p>\n\n\n\n
10 km run with hills<\/p>\n\n\n\n
Thursday:<\/p>\n\n\n\n
20 mins yoga\/mobility<\/p>\n\n\n\n
Lower with core<\/p>\n\n\n\n
200 m sled pulls 135#<\/p>\n\n\n\n
200 m sled push 135#<\/p>\n\n\n\n
50 deadlift @ bodyweight on bar<\/p>\n\n\n\n
25 squat cleans 95 – 135 #<\/p>\n\n\n\n
25 barbell lunges 95 – 135 # (front rack or back)<\/p>\n\n\n\n
100 ab exercise of choosing<\/p>\n\n\n\n
100 air squats<\/p>\n\n\n\n
100 walking lunges<\/p>\n\n\n\n
100 ab exercise of choosing<\/p>\n\n\n\n
6 mile easy recovery run<\/p>\n\n\n\n
Friday:<\/p>\n\n\n\n
20 mins yoga \/ mobility<\/p>\n\n\n\n
Upper and core<\/p>\n\n\n\n
200 pushups<\/p>\n\n\n\n
100 cable rows 100 # min<\/p>\n\n\n\n
50 pullups<\/p>\n\n\n\n
50 DB press 45 # min<\/p>\n\n\n\n
10 x 25 m single arm farmers 45 # min<\/p>\n\n\n\n
100 dips<\/p>\n\n\n\n
100 leg levers<\/p>\n\n\n\n
100 medicine ball situps<\/p>\n\n\n\n
100 heavy shrugs (choose a weight that you can handle for a solid 10 reps at a time)<\/p>\n\n\n\n
100 bicep curls (use heavier weight than on previous weeks curls)<\/p>\n\n\n\n
Easy 3 mile run. Do more if feeling good.<\/p>\n\n\n\n
Saturday:<\/p>\n\n\n\n
15 mile trail run. Or aim for 3 hours moving in mountains hiking with elevation.<\/p>\n\n\n\n
<\/p>\n","protected":false},"excerpt":{"rendered":"
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 […]<\/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-199","post","type-post","status-publish","format-standard","hentry","category-uncategorized"],"_links":{"self":[{"href":"https:\/\/thegunstockwarclub.com\/index.php?rest_route=\/wp\/v2\/posts\/199","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=199"}],"version-history":[{"count":2,"href":"https:\/\/thegunstockwarclub.com\/index.php?rest_route=\/wp\/v2\/posts\/199\/revisions"}],"predecessor-version":[{"id":201,"href":"https:\/\/thegunstockwarclub.com\/index.php?rest_route=\/wp\/v2\/posts\/199\/revisions\/201"}],"wp:attachment":[{"href":"https:\/\/thegunstockwarclub.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=199"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/thegunstockwarclub.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=199"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/thegunstockwarclub.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=199"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}