Week 13 | 2018
Partner Spotlight: HOYT ARCHERY REDWRX Carbon RX-1
Monday 4/2/2018
1. Build up to a Heavy Back SQUAT Single:
155#x3, 205x3, 255x3, 285x3, 315x2, 335x1
2. 90% of heavy single 2x3 305#
3. 80% of heavy single 2x3 270#
4. 3 Rounds For Time:
500m Row
12 deadlifts at your bodyweight 155#
21 Box Step-ups 20" w/50# sandbag | 12:40
5. 3 Peg Boards as a finisher
Tuesday 4/3/2018
1. Snatches build to a heavy single: 75x3, 105x3, 135x3, 155x3, 175x1, 175x1, 185x1, 185x1
2. 12 Minute EMOM
Odd: Push Press 125#x8
Even: GHD sit-ups x12
3. 4 minute AMRAP x3:
21 cal bike + 21 toes to bar + 21 front squats 95# | 1+15
REST 4 Minutes
15 cal bike + 15 ttb + 15 front squats 115# | 1+29
REST 4 minutes
9 cal bike + 9 ttb + 9 front squats 135# | 2+8
Wednesday 4/4/2018
1. 200m Run Repeat | 0:36, 0:42
2. 400m Run Repeat | 1:16, 1:20
3. 3 rounds for total reps:
3:00 Row cals
2:00 Bike cals
1:00 burpees
rest 2:00 | total reps 276
Thursday 4/5/2018
REST DAY
Friday 4/6/2018
1. Back Squats Climbing
75#x10, 110#x10, 125#x10, 175#x10, 195#x10, 225#x10, 245#x10
2. Trap Bar Farmer walk 100m, Every 5m stop and do 1 deadlift 135#
3. Trap Bar Farm walk 100m, at 50m stop and do 10 deadlifts 205#
4. 3x10 Trap Bar Deadlifts 255#
Saturday 4/7/2018 - REST DAY
Sunday 4/8/2018
Tabata, 8 rounds at each station, :20s work, :10s rest
1. FARMER WALK on HIITmillX 95# | 21 cals
2. HIITbike | 36 cals
3. HIIT Upperbody Ergometer | 21 cals
4. Muscle Ups | 28
5. HIITmillx Sled Drive | 21 cals
6. HIITbike | 33 cals
ElkShape Partners
HIITMillX ElkShape Trainer
Bohning Archery
Caribou Gear Game Bags
Hoyt Achery
Mtn Ops
Vortex Optics
Exo Mountain Gear
Option Archery
Easton Archery
Sitka Gear
FHF Gear
OnXmaps
Elk Shape Youtube Channel
Elk Shape BOOK
Phelps Quality Game Calls