{"id":203,"date":"2025-06-03T02:12:45","date_gmt":"2025-06-03T02:12:45","guid":{"rendered":"https:\/\/thegunstockwarclub.com\/?p=203"},"modified":"2025-06-03T02:12:45","modified_gmt":"2025-06-03T02:12:45","slug":"week-4-workouts","status":"publish","type":"post","link":"https:\/\/thegunstockwarclub.com\/?p=203","title":{"rendered":"Week 4 Workouts"},"content":{"rendered":"\n

Monday Funday<\/strong> <\/p>\n\n\n\n

20 mins yoga \/ mobility <\/p>\n\n\n\n

Upper: <\/p>\n\n\n\n

100 reps DB Bench 45-65# DB\u2019s <\/p>\n\n\n\n

50 TRX Rows <\/p>\n\n\n\n

100 Pushups <\/p>\n\n\n\n

50 Seated cable rows 100 lbs <\/p>\n\n\n\n

100 Dips <\/p>\n\n\n\n

50 Pullups <\/p>\n\n\n\n

50 1-arm DB Push Press each arm 45# DB <\/p>\n\n\n\n

10 x 25m 1 arm farmers carries with 45# or higher <\/p>\n\n\n\n

100 situps on medicine ball or bosu ball <\/p>\n\n\n\n

100 leg levers on bench or ground <\/p>\n\n\n\n

100 shrugs DB\u2019s or equivalent totalling over 100 # <\/p>\n\n\n\n

100 alternating arm DB bicep curls 30 # DB\u2019s <\/p>\n\n\n\n

Endurance: 45 min \u2013 1 hour run <\/p>\n\n\n\n

Tuesday<\/strong> <\/p>\n\n\n\n

20 Mins yoga \/ mobility <\/p>\n\n\n\n

25 cleans with 95# <\/p>\n\n\n\n

25 cleans with 135# <\/p>\n\n\n\n

25 front squats 135# <\/p>\n\n\n\n

25 back squats 185# <\/p>\n\n\n\n

25 back squats 225# <\/p>\n\n\n\n

25 back squats 275# <\/p>\n\n\n\n

100 KB swings 54 # and up <\/p>\n\n\n\n

100 goblet squats with same KB chosen above or more <\/p>\n\n\n\n

100 total obliques with same KB <\/p>\n\n\n\n

100 jumping air squats <\/p>\n\n\n\n

100 walking lunges <\/p>\n\n\n\n

10 x 30 sec weighted plank with 45# <\/p>\n\n\n\n

Endurance: 1 Hour recovery run slow pace <\/p>\n\n\n\n

Wednesday<\/strong> <\/p>\n\n\n\n

20 mins yoga \/ mobility <\/p>\n\n\n\n

6 rounds (25 pushups, 10 pullups) <\/p>\n\n\n\n

50 TRX\/Ring rows <\/p>\n\n\n\n

50 dips <\/p>\n\n\n\n

10 x 25 m farmers carries with 100 # and up <\/p>\n\n\n\n

50 single arm KB Snatches 35# and up <\/p>\n\n\n\n

100 floor wipers with DB\u2019s or Barbell. Choose your own weight <\/p>\n\n\n\n

100 Shrugs with DB\u2019s\/KB\u2019s\/Barbell with over 100 # <\/p>\n\n\n\n

50 Barbell Bicep curls 70# and up <\/p>\n\n\n\n

Endurance: 1 hour minimum run with hills (trails preferred) <\/p>\n\n\n\n

Thursday<\/strong> <\/p>\n\n\n\n

20 mins yoga \/ mobility <\/p>\n\n\n\n

25 Deadlifts @ 135 <\/p>\n\n\n\n

25 Deadlifts @ 225 <\/p>\n\n\n\n

200 m sled pull w\/ 135# and up <\/p>\n\n\n\n

200 m sled push with the same weight chosen above <\/p>\n\n\n\n

100 GHD situps <\/p>\n\n\n\n

100 air squats <\/p>\n\n\n\n

100 walking lunges <\/p>\n\n\n\n

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

Endurance: 10km run, chose your own pace <\/p>\n\n\n\n

Friday: <\/strong> <\/p>\n\n\n\n

20 mins yoga \/ mobility <\/p>\n\n\n\n

100 pushups <\/p>\n\n\n\n

100 dips <\/p>\n\n\n\n

75 jumping pullups <\/p>\n\n\n\n

75 TRX\/Ring rows <\/p>\n\n\n\n

50 1 arm DB push press each arm 45#  <\/p>\n\n\n\n

10 x farmers carries 45 # each arm and up <\/p>\n\n\n\n

100 medicine ball or bosu ball situps <\/p>\n\n\n\n

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

100 DB shrugs 60# DBs <\/p>\n\n\n\n

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

Endurance: 30 mins Incline Walk on treadmill, Stairmaster, or light jog outside <\/p>\n\n\n\n

Saturday:<\/strong> <\/p>\n\n\n\n

20 mins yoga \/ mobility <\/p>\n\n\n\n

Endurance: 15 mile trail run, or 3 hour hike with 25 # min <\/p>\n","protected":false},"excerpt":{"rendered":"

Monday Funday  20 mins yoga \/ mobility  Upper:  100 reps DB Bench 45-65# DB\u2019s  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 […]<\/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-203","post","type-post","status-publish","format-standard","hentry","category-uncategorized"],"_links":{"self":[{"href":"https:\/\/thegunstockwarclub.com\/index.php?rest_route=\/wp\/v2\/posts\/203","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=203"}],"version-history":[{"count":1,"href":"https:\/\/thegunstockwarclub.com\/index.php?rest_route=\/wp\/v2\/posts\/203\/revisions"}],"predecessor-version":[{"id":204,"href":"https:\/\/thegunstockwarclub.com\/index.php?rest_route=\/wp\/v2\/posts\/203\/revisions\/204"}],"wp:attachment":[{"href":"https:\/\/thegunstockwarclub.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=203"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/thegunstockwarclub.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=203"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/thegunstockwarclub.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=203"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}