Old Man Program W1D1
Warm Up: 4x500m Row + 20x Wall Ball
Main:
Backsquat 5x20; then, 4x4
Deadlift 3x10
Box Jump 4x20
Conditioning:
2-Mile Tempo Run
W19D5
Warm Up: 300x Double Under
METCON 1: 15EMOM - 25m Sled Push #300
METCON 2: 6RFT - 40x Wall Ball + 20x Sledge Strike
METCON 3: 50cal AAB for Time
W19D4
Warm Up: 10EMOM 4x Burpee + 20m Sprint
Main:
2-Minute Push Up
2-Minute Sit Up
5-Mile Run For Time
Pull Up - Max
W19D3
Long Run: 7-mile run at 8:30-8:45/mile
W19D2
Main workout for today is Murph - in plate carrier complete 1-mile run then 100x Pull Up + 200x Push Up + 300x Air Squat + 1-mile run
Post WOD - 2-mile easy run w/out kit
W19D1
Warm Up: 10-20-30-5-10-15 Burpee Box Jump + DB Thrusters #20 + Cal Row
Main:
Leg Press 3x10
Sumo DL 3x10
Leg Ext. 3x10
Narrow Grip Bench 3x20
Push Up 4x Max
Tricep Ext. 4x10
Conditioning:
1-6-1 Run Pyramid w/1min recovery run between sets. Pace on the hard should be 6:30-6:50/mile
W18D5
Warm Up: 35-min Easy Spin (bike)
Main:
Beach Day Muscles - crush arms, arms, arms, and some shoulders. We’re talking biceps, biceps, more biceps and tris. Enjoy the weekend!
W18D4
Warm Up: 2-Mile Easy Run
Conditioning: 30AMRAP - 20m Hill Jumps + 200m Hill Sprint
W18D3
Warm Up: 12EMOM - Odd) 20x DU, Even) 12x DB Thruster #20-30
Main:
Incline Bench 3x10
Cable Fly 3x10
Superset:
Push Press 3x10
DB Kickback
Push Up 3x Max
Conditioning:
45min Run @ 7:50-8:15/mile
W18D2
Warm Up: 10-1 Heavy Wall Ball Clean + Burpee Over WB + 200m Run
Main:
Gorilla Shrug 4x10
Wide Grip Pull Up 4x10
Preacher Curls 3x10
Hammer Curl 3x10
Rear Delt Fly 3x10
Conditioning:
4-Mile run, during run complete 4x 4:00 Tempo @ 7:00-7:15 + 1:00 @8:00, the remainder of the run can either be your warm up or cool down at any pace you decide.
W18D1
Warm Up: 30-20-10 Box Jump + Ski Erg Cal
Main:
Front Squat 3x10
Barbell Lunge 3x10
Box Step Up 3x10
Push Up 4x50
Cable Fly 3x10
Conditioning:
1-mile run into 6x600m Run 1:00 rest between sets. Try and complete the sets in around 2:15-2:30
W17D4
12-Mile Ruck for time #45 Total Weight
W17D2
Warm Up: 20-20-20-10-10-10 Burpee + Wall Ball + AAB Cal
Main:
Gorilla Shrug 4x10
Wide Grip Pull Up 4x10
Preacher Curls 3x10
Hammer Curl 3x10
Rear Delt Fly 3x10
Conditioning:
3-Mile Tempo run + 10x100m Strider
Pace should be 7:15-7:30
W17D1
Warm Up: 2-Mile Easy Run
Main:
Front Squat 3x10
Barbell Lunge 3x10
Box Step Up 3x10
Push Up 4x50
Cable Fly 3x10
Conditioning:
5x500m Row (near all out) 2:00 rest between sets
W16D5
Warm Up: 21-18-15…6-3 Wall Ball + 4-count Mountain Climber
Main:
Machine Press 4x10
Ring Dips 3x10
Tricep Ext. 3x8-10
Shrugs 4x10
Z Press 4x10
Conditioning:
24AMRAP - 20cal AAB + 20m Heavy Suitcase Walk + 10x C2B Pull Up + 10x TTB
W16D4
Rest Day
Enjoy a relaxing day, but if you have to get after it - beach muscles.
W16D3
Warm Up: 6x500m Row + 20x Push Up (:30 rest after each round)
Main:
Weighted Pull Up 4x6
Ring Row 4x10-12
Rear Delt Fly 3x10
Chin Up 3xMax
Conditioning:
5.5 Mile Run 8:00/mile
W15D2
Warm Up: 12AMRAP - 6x Burpee Box Jump + 40x Double Under
Main:
Snatch Grip Bentover Row 4x10
Straight Arm Pull Down 4x5-6
Alt. DB Curl 3x10
Chin Up 3xMax
Conditioning:
4-Mile Run, middle 2-miles should be tempo (7:00-7:30/mile)
W16D1
Warm Up: 100x Slam Ball #25
Main:
Leg Press 3x10
GM 3x10
Goblet Squat 3x10
Dips 3x15
Push Up 3x50
Conditioning:
5x 800m Hard + 400m Jog - continuous run, split for the hard should be as fast as your 2-mile run and 400s should be between 8-8:30/mile
W15D5
Warm Up: 1-Mile Tempo Run
Main:
Machine Press 4x10
Ring Dips 3x10
Tricep Ext. 3x8-10
Shrugs 4x10
Z Press 4x10
Conditioning:
Chipper 100x Burpees, every 4 minutes complete 20cal Row + Max Burpees until you complete 100x Burpees