Monday 

1. Raw strength day- everything is performed in super sets until you reach a functioning weight which you sustain for as along as possible 

2. The set is 10 minute, if you reach failure read as long as necessary to complete the next rep. Rest 5 minutes between sets 

A. deadlift 2 rep, sand bag ground to shoulder 2 rep

B. kb CJ 4 rep, kb thruster 4 rep

C. dips 6 rep, pull up 6 rep

Tuesday: Time trial

1. warm up 10 minute run

2. 10 minute run time trial 

3. cool down 10 minute run

Wednesday: Core day / bodybuilder 

Walking pace wod- 4 rounds

1. 10 db split squat 

2. 10 db shoulder press

3. 10 good mornings 

4. 10 db row 

core 

1. 4x10 ab roller

2. 4x10 leg raise pikes

3. 4x15 weighted sit ups 

4. 4x20 side crunches 

Pm -recovery bike cardio 

A. 30 minutes focus on easy breathing 

B. Hydrate and stretch hip and spine 

Thursday: Recovery day 

Recovery day.

1. Easy 60 minute cardio run or row

Friday: Strong man

1. sled push 6x50m 

2. sled lunge walk 6x50m

3. max weight ground to shoulder (sandbag or stone)  complete this weight three times 

4. max over head carry 50ft - 3 rounds for max weight

5. for time- 20 thruster @135/95/ 800m run 

Saturday: Long emom — 20 rounds 

1. 200m run 

2. row 200m 

3. 30-40 dub

Sunday

Dojo day