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W12-5/5

a. 5 Rounds: *12 Wall Walks *12 Burpee Pullups * 10 Double-Unders b. 10min - Walk

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W12-4/5

a. 15 Rounds: *30sec Run *30sec Walk b. 5min - Walk

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W12-3/5

a. Build to a 1rep max; Push Press; Work from the Bar, Rest as needed

b. Build to an 9rep max; RFESS; Work from the Bar, Rest as needed. Rest 5min between legs.

c. 10min - Cycle

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W12-2/5

10km Run

or

30min Jump Rope

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W12-1/5

a. Build to a 1rep Max; Front Squats; Work up From the Bar, rest as needed

b. Build to a 1rep Max; Standing Press; Work up From the Bar, rest as needed

c. 1 Hold - AMSAP; Side Plank L d. Rest 3min e. 1 Hold - AMSAP; Side Plank R

f. 10min - Walk

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W11-5/5

35min - Swim (Easy) 10min - Tred Water 35min - Cycle 35min - Jog

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W11-4/5

a. 5km - Run @75-80%

b. 10min - Walk

c. 5km - Run @75-80%

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W11-3/5

a. Build to a 2rep Max; Pushpress; Begin w/ the bard, rest as needed

b. Build to a 2 rep Max; Weighted Pullups; Begin w/ your bodyweight, rest as needed

c. 3 x 8 - Walking Lunges; Rest 2:30

d. 1 x 10 (Each Side) - Tall Kneeling Pallof Press; Rest 2min

3. 2km - Jog

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W11-2/5

8 Rounds: *6x - Deadlifts (Heavy) *50m - Farmer’s Carry *500m - Row *4min - Walk

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W11-1/5

a. Build to a 2rep Max - Front Squats; Begin w/ the Bar, rest as needed

b. Build to a 3rep Max - DB Press; Begin w/ 25lbs, rest as needed

c. 3 x 8 (Each Side) - Single Leg Deadlift; Rest 90sec between sides

d. 2 x 120sec - Side Plank L; Rest 2min between sides

e. 2 x 120sec - Side Plank R; Rest 2min between sides

f. 3 x 6 (per side) - Powell Raise; Rest 60sec between Arms

g. 10min - Walk

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W10-5/5

AM: 70min - Cycle (Easy) 70min - Jog (Easy)

PM: 30min - Swim; Every 100m, Perform 6 Pool Muscle-Ups

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W10-4/5

6 Rounds: *Run 4min *Brisk Walk 4min

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W10-3/5

a. 3 (Sets) x 5 (Reps) - Push Press; Rest 2min

b. 3 x 5 - Bend Over Row; 2min

c. 1 x 6 - Front-Load Barbell Step Ups; Rest 2min

d. 1 x 12 (Each Side) - Tall Kneeling Pallof Press; Rest 90sec Between Arms

e. 100 HR Pushups: For Time

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W10-2/5

2 Rounds: *50 Lunges *50 Pushups *1 Full Lap (For Speed - Swimmer Choice) *Rest 10 min

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W10-1/5

a. 4 (Sets) x 3 (Reps) - Front Squat; Rest 2min

b. 4 x 4 - Standing DB Press; Rest 2min

c. 4 x 10 (Each Side) - Single Leg Deadlift; Rest 2min

d. 4 x 90sec - Side Plank L; Rest 90sec

e. 4 x 90sec - Side Plank R; Rest 90sec

f. 3 x 8 (Each Side) - Powell Raise; Rest 60sec between arms

g. 30 Strict Pullups: Try to complete them in as few sets as possible.

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W9-5/5

AM: 60min - Cycle (Easy) 60min - Jog (Easy)

PM: 25min - Swim (Easy); Every 100m, perform 6 Pool Muscle-Ups

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W9-4/5

6 Rounds: *Run 3 min *Brisk Walk 3 min

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