W1

Monday

15# Good Mornings, 50 reps

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

+

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

+

A. Sumo Deadlift, 4 x 10, rest 2 min/////. #135

B1. Front Rack Step Ups @ 3011, 4 x 10/leg, rest 30sec b/w legs//// Used Body weight, tight back

B2. American Hip Thrust @ 3013,  4 x 10 reps, rest 30 sec **focus on keeping core tight and hips tucked under

C1. Back Extensions @ 20X2, 3 x 15, rest 60 sec

C2. Single Arm Farmer’s Carry, 3 x 100’, rest 60 sec *heavy////#65

E. Jefferson Curl @ 3030, 3 x 5 w/ 10#

Tuesday-

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

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

A1. Strict HSPU’s, 4 x 1.1.1, rest 10 sec + 30 sec

A2. L-Sit Strict Ring Pull Ups, 4 x 4-6, rest 60 sec

B. Single Arm DB Push Press @ 30X3, 3 x 8, rest 30 sec

+

3 sets

Row 1000m @ 2:11/500m

15 Wallball

Rest 60 sec

Wednesday-

3 sets

Bike 3 min @ consistent pace

Rest 30 sec

Bike 30 sec @ max effort

Rest 3 min

+

20 min Skill Work

HS Practice////// head stands--wall hand stands

Pistol Practice/////. 4 per leg

Muscle Up Practice////// Attempted Ring Muscle ups----need coaching--did bar mu's x 4

Rope Climbs////. X4

Thursday

90/90 Hip Warm up

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

+

A. Front Rack RFE Split Squat @ deficit @ 20X0, 5 x 10/leg, rest 60 sec b/w legs

B. Double KB Front Rack Carry, 3 x 150’ unbroken, rest 90 sec

C1. Swiss Ball Hamstring Curls, 3 x 5-10, rest 30 sec

C2. Banded X-Walks, 3 x 10 steps each direction, rest 90 sec

D. Sled Walk- 400m, 25# on sled

Friday

A1. Incline Bench Press @ 20X2, 4 x 6-8, rest 30 sec

A2. Strict CTB Pull Ups, 4 x 6-8, rest 90 sec

+

7 min AMRAP

7 Pull Ups

14 Wallball, 20#

3 min rest

7 min AMRAP

7 Toes to Bar

21 Double Unders

7 Burpees