Week 8

Monday DU/SL warm-up + UB Push/Pull + Threshold

Single Leg 15# Bar Good Mornings, 2 x 12/leg

90/90 Hip Warm Up- https://www.youtube.com/watch?v=nLuvQCTPrcY

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Gut Smash- 2 min/side - https://www.youtube.com/watch?v=C8sSUsJ-bTY

Deadbug @ 15X1, 1 x 10/side

Bird Dog @ 11X5, 1 x 10/side

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A1. DB RFE Split Squat @ 20X1, 5 x 5/leg, rest 30 sec b/w legs **feel out knee

A2. SA DB Bench Press, 5 x 8/arm, rest 15 sec b/w arms, + 90 sec

B1. American Hip Thrust @ 3030, 5 x 10 reps, rest 30 sec **focus on keeping core tight and hips tucked under

B2. False Grip Strict Ring Pull Ups @ 30X2, 5 x 3 reps, rest 30 sec **add weight if possible

B3. Seated Assisted Ring Muscle Ups, 5 x 3, rest 60 sec

C. Single Arm Farmer’s Carry, 3 x max distance, 62#, rest 60 sec b/w sides

Tuesday- Movement + Squatting + Core + Cyclical + EMOM skill

Ido Portal Locomotion Warm Up 5 min- https://www.youtube.com/watch?v=ufAUAYrxfIY

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Bike 40 Cals, rest 2 min x 2-

Rest 3 min

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Row 1000m, rest 2 min x 2 @ 2:00/500m

Rest 3 min

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3 rounds not for time:

5 Jefferson Curls, 5# weight- https://www.youtube.com/watch?v=MQjjRdiRaIE

45 sec Hollow Rock

Wednesday- UB Push/Pull + Belt Squat + UB skills + Cyclical Threshold

Shoulder CAR’s - https://www.youtube.com/watch?v=HiCnRk1_z5Q

Hanging CAR’s - https://www.youtube.com/watch?v=9xXkVMNQFrU

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A1. Split Stance Single Arm DB Press @ 30X3, 5 x 7/arm, rest 30 sec b/w sides **whatever arm you’re pressing with, that leg is back.  Focus on keeping tight core

A2. Strict CTB Pull-Ups, 5 x 4-6, rest 90 sec **trying to make contact as low on chest as possible every rep

B. Belt Squat @ 3030, 5 x 10, rest 90 sec **tempo is 3 sec down and 3 sec up, no pause in bottom

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Xebex Bike

20 sec MAX EFFORT, rest 2 min x 2

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4 min Bike @ same Wattage as last week, rest 2 min

X 3

Thursday

Rest

Friday

Single Leg PVC Good Mornings, 3 x 10/leg

90/90 Hip Warm Up- https://www.youtube.com/watch?v=nLuvQCTPrcY

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Gut Smash- 2 min/side - https://www.youtube.com/watch?v=C8sSUsJ-bTY

Deadbug @ 15X1, 1 x 15/side

Bird Dog @ 11X5, 1 x 15/side

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A1. Lateral DB Crossover Step Ups, 4 x 8/leg, rest 30 sec b/w legs

A2. Seated DB Z-Press @ 20X2, 4 x 10 reps, rest 90 sec

B1. Hamstring Curls on Swiss Ball, 4 x 10-12 reps, rest 30 sec

B2. Ring Rows w/ feet Elevated @ 20X2, 4 x 6-8 reps, rest 90 sec

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10 min AMRAP

30 Burpee Pull Ups

30 Push Ups

30 Pull-Ups

30 Air Squats