Rest day...no training scheduled.
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GPP
A1. jump rope x 8 min B1. reverse hyper x 3 sets x 25 reps B2. lying leg raise x 3 sets x fail Train C1. standing db press x 5 sets x 10-20 reps D1. rear db fly x 4 sets x 10-20 reps E1. upright row x 3 sets x 10-20 reps F1. lateral raise x 4 sets x 10-20 reps G1. bb shrug x 5 sets x same H1. db shrug x 1 sets x 100 reps straight Conditioning 3 rds of: I1. med ball toss x 10 reps I2. AirRunner x 30 sec I3. burpee x 10 reps *no rest/set Cool down - 10 min mobility work GPP
A1. seated calf raises x 4 sets x 15-25 reps A2. hammer strength crunch x 4 sets x fail Train B1. db curl x 4 sets x 10-20 reps C1. preacher curl x 4 sets x same D1. reverse bb curl x 4 sets x same E1. pressdowns x 5 sets x 10-20 reps F1. hammer strength extensions x 5 sets x 10-20 reps G1. incline db extension x 5 sets x same Conditioning H1. stairmill x 15 min MISS Cool down - 10 min mobility work GPP
A1. jump rope x 8 mins B1. reverse hyper x 3 sets x 20 reps B2. band crunches x 3 sets x fail Train C1. leg extension x 3 sets x 30 reps D1. cambered bar squat x 5 sets x 10-20 reps E1. walking lunge x 3 sets x 10-20 reps F1. bow bar good morning x 5 sets x 10 reps Conditioning 3 rds of: G1. med ball clean x 10/15/20 reps G2. assault bike x 30 sec G3. burpee x 10 reps *no rest/set Cool down - 10 min mobility work GPP
A1. jump rope x 8 min B1. reverse hyper x 3 sets x 30 reps B2. incline bent knee leg raise x 3 sets x fail Train C1. incline bb press x 5 sets x 10 reps D1. flat db press x 3 sets x 10-20 reps E1. flat db fly x 3 sets x 10-20 reps F1. incline db press x 4 sets x 10-20 reps Conditioning 3 rds of: G1. med ball squat to toss x 10 reps G2. AirRunner x 30 sec G3. burpee x 10 reps *no rest/set Cool down - 10 min mobility work GPP
A1. jump rope x 8 min B1. reverse hyper x 3 sets x 15 reps B2. rower roll out x 3 sets x fail Train C1. rack deads x 2nd pin x 6-10 reps D1. pull up x 4 sets x fail E1. bb row x 5 sets x 10-20 reps F1. wagon shrug x 5 sets x 10-20 reps Conditioning For time: 10-9-8-7-6-5-4-3-2-1 G1. med ball clean x 60 lbs G2. ski erg x 30 sec G3. push up Cool down - 10 min mobility work GPP
A1. jump rope x 7 min B1. reverse hyper x 3 sets x 30 reps B2. lying leg raise x 3 sets x fail B3. sled press x 3 sets x 100 ft Train - ME upper C1. cambered bar bench press x max effort D1. flat db press x 2 sets x 20 reps E1. standing db press x 3 sets x 10-20 reps F1. chin up x 4 sets x fail G1. bb row x 4 sets x 10-20 reps H1. wagon rickshaw shrug x 4 sets x 10-20 reps Conditioning 3 rds of: - row x 30 sec - squat to toss x 10 reps - burpee x 5 reps Cool down - 10 min mobility work |
AuthorThis is the official WR training archive. This IS NOT a prescription....just what we did. Enjoy! Archives
March 2019
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