Warm Up
10 PVC Dislocates and Pass Throughs
20 Leg Swing (10 front to back + 10 Side to side)
10 Toy Soldiers
10 Kang Squats
EMOM 8
1st Box Step-ups, 24/20 in
2ns 14 / 10 cal Row
3rd 6 Inchworms
4th 45 secs Cossack Squats
Weightlifting
Week 7
I. Every 2 - 3 minutes x 5 sets: Push Press
5 x 1 rep @ 90%
% based on 1 RM Push Press
II. Dumbbell Conditioning
EMOM 15
1st 7 L/7 R Single Arm Dumbbell Shoulder-to-Overheads
2nd 14 / 10 cal Ski Erg
Alternative 20 Banded or DBs Alt. Lat Pull Downs
3rd 60ft or 20 Single Arm Dumbbell Overhead Lunge
RX 70 / 50 lbs
Scaled 50/35 lbs
III. 4 sets
50 ft. Barbell Walking Lunges
(or 16 reps)
Rest 2:30 mins between sets
Build in weight each round to make it as heavy as possible for 50 ft.
Conditioning
3 Rounds for Time
40 / 30 cal Bike
25 Air Squats
14 Push-ups
14 Chest-to-bar Pull-ups
Alternative 12 Pull ups
14 Push-ups
25 Air Squats
40 / 30 cal Bike
Rest 2 mins between each round.
** Reduce rounds if short on time
Accessory Work
EMOM 9
1st 100ft. Sandbag Bear Hug Carry, pick load
Alternative Farmers Carry (as heavy as possible while staying unbroken)
2nd 100ft. Back rack Weighted barbell carry
3rd 10 Glute Ham Raises on Bench
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