Week of 6/26 - 7/2 Mad Cow Cycle 2, Week 3

Monday 6/27

A1. BS - 95-135-185-215-235-260-280-305

A2. Bandwork + Wtd PUs x 5 @ 70# - 5-5-4-3-3-3-3-3-2-1-1 (33) + 

B1. BU KB Press - 30# x 5/side x 5

B2. HS Holds - 45 sec x 5

C. PC 95-135-160-165-170-175-180

D. 5 rounds of

90# Suitcase Carry Right - (AFAP) DB

10 OHT - 20#

90# Suitcase Carry Left - (AFAP) DB

FLR - 40 sec

Wednesday 6/28

A1. BS x 5 x 95-135-185-215-135-260-260

A2. Band Work + DB Rows x 10/Arm @ 95#

B1. Clean Pulls x 5 x 95-135-165-180-195-210

B2. Wtd HRPUs x 10 x BW-10-20-30-40-45

C1. Yoke Walk @ 265 x D/B x 6

C2. Wall Slams x 10/side x 6

D. Sled Drags x 5 x 20m forward + 20m reverse @ 100-100-100-150-150

Friday 7/1

A1. BS x 5-5-5-5-3-8 @ 45-95-135-185-215-235-260-280-310-260 (10)

A2. Band work x 4 sets + Ring Rows x 14-14-14-15-14-12

B1. PC x 5-5-5-5-3-8 @ 95-135-160-165-170-175-185-170

B2. BU KB Press x 5-5-5-5-5 (30-40#)

B3. HS Holds - 1min-1min-1min-1min

C. 100 Tire Flips for time (timer stopped - got too hot) approximately 18-20 min

Week of 6/19 - 6/26 - Mad Cow Cycle 2, Week 2

Monday 6/20

A1. Band Work (face pulls and band pulls) then Chin-ups x 5-7

A2. BS - 45-95-135-185-210-235-255-280-300

A3. Hollow Holds x 30 sec

B1. PC - 95-115-135-160-160-165-170-175

B2. BU KB Press @ 35# x 8

C. 5 Rounds of:

80# Suitcase carry DB - R

8 Bench Hop-overs/broad jumps - TnG

80# Suitcase Carry DB - L

Wednesday 6/22

A1. Band Work/Ring Rows x 13's

A2. BS - 45-95-135-185-215-235-255-275-305-250

A3. 30 sec HS Holds

B1. Clean Pulls 95-135-160-175-190-205

B2. HRPUs w/ 25# plate x 10's

B3. Ab Wheel x 12

C. 5 rounds of

245# Yoke Carry - DB

Wind Mills - 10/side - 40#

Friday 6/24

A1. BS 45-135-185-210-230-250-250

A2. Band work + DB Rows x 8/ arm

B1. PC - 95-135-160-160-165-170-180(3)-165(8)

B2. BU KB Press x 5/arm @ 30#

C. 5 rounds of

250# Yoke Carry - DB

12 TTB

10 Burpees

Rest 2-3 min

Saturday 6/25

20 min UB Sled drag @ 50# (21:20)