Monday 3/18/19
Front Squat Double Plus Back Squat Triple | 7 sets climbing, ended at 275#
Box Step-ups 4x5 each leg, 24" box, 40#'s Dumbbells each hand
10 Ring Dips Strict superset 12 Pistols alternating and 20 GHD Hip Back Extensions, 3 rounds.
Every 4:00 for 5 rounds: 9 burpee box jumps 24", 15 front squats DB's 50#'s, 21 calorie assault bike | 18:40
Tuesday 3/19/19
2 Rounds of: :30s Handstand Hold against wall, :60s 1 arm KB Overhead hold each arm 53#, :90s dBall Hold (bear hug) 150#
4 sets of 10 reps strict pull-ups plus 1 set of max weight one rep pull-up (70#)
Build to a heavy 3 dead + 3 hang power + 3 push jerks | 195#
7 min AMRAP: 3 deads, 3 hang power cleans, 3 push jerks, 6,6,6, 9,9,9....etc... with 115# | 153 reps
Shooting Under Duress:
Wednesday 3/20/19
EMOM for 30 Minutes:
Min 1 - :40s Bear Hug Hold 150# Sandbag
Min 2 - 1 muscle up + 10 ring dips
Min 3 - 1 arm push press, 6 reps each arm 70# DB
Min 4 - 12 GHD Sit-ups
Min 5 - 15 calories assault bike
Min 6 - 3 rope climbs 15'
Thursday 3/21/19
Shed Hunting... 15+ miles and lots of elevation at 10,000'
Friday 3/22/19
3 Rounds not for time: 30 cal assault bike, 500m Run, 30 cal row... then foam rolling and stretching
Saturday 3/23/19
Partner Workout:
33-27-21-15-9 of Deadlifts 225#, burpee box jumps 24", handstand push-ups, only one person working at a time. | 11:16
Sunday 3/24/19 - REST DAY
ELKSHAPE PARTNERS:
ELK 101 UNIVERSITY OF ELK HUNTING | Discount Code ELKSHAPE for 20% OFF
FNX SUPPLEMENTS | Use discount code elkshape for 15% off
SIBERIAN COOLERS | Use discount code ELKSHAPE2019 for 10% off