May 22-28

The W2

Monday Monday

3 x 10 Lying External Rotations, no rest b/w arms 8#

A1. DB Step Ups @ 3010, 4 x 12/leg, rest 45 sec *focus on driving through glute and fully extend before putting other foot on box (14-18”) 15#/hand

A2. Shoulders Elevated Single Leg Glute Bridge, 4 x 12/leg, rest 15 sec b/w legs done

B1. Ring Rows @ 11X3, 4 x 8, rest 30 sec done

B2. Russian KB Swings, 4 x 28 unbroken, rest 60 sec done

C1 Hollow Hold, 3 x 35 sec (tuck knees if needed) done

C2. Arch Body Hold, 3 x 35 sec done

Tuesday Thursday 

4 sets done

12 Squats w/ Wallball @ 3030

2 min Bike

Rest 60 sec

4 sets done

24 Walking Lunges

2 min Run

Res 30 sec

Wednesday Friday 

45 min done

Run 400m

2 Wall Walks

5 Kip Swings from bar

7 V-Ups

25 Double Unders

20 Steps Walking Lunges

10 Great Push Ups

10 sec Chin Over Bar Hold

This workout was a mess! First off our dog that just had babies didn't like the whipping noise of my DUs and tried to jump me. So I had to wake Matthew up at 4am to come deal with her. And then during wall walks I pulled the electricity out of the wall (the cord was hanging and my foot snatched it coming down) so then thankfully he was already up so he could fix the lights haha. Anyway, I only got in 2 rounds of wall walks and DUs but I think I did do around 3 rounds of everything else. Just kind of a mess, ha!

Friday

A. Sumo Deadlift @ 4010, 3 x 10, rest 90 sec **use two DB’s if that’ll get you heavier than 35#

B. Single Leg KB RDL @ 3010, 3 x 8/leg, rest 30 sec b/w legs (hold KB on opposite hand from foot on ground)

C. Single Arm DB Press @ 3030, 3 x 12/arm, rest 30 sec b/w arms

D. Negative Pull Up @ 41A0, 3 x 3, rest 90 sec

+

5 min AMRAP

6 Alt Beginner Archer Ring Rows- https://www.youtube.com/watch?v=enYf1XQPBzI

3 Push Ups @ 3030

+

7 min AMRAP

7 Wallball

20 Mountain Climbers