A Weeks Gym Prescription

Intermediate Gym Prescription + Spiritual Work

Monday

A. Back Squat: 8, 8, 8, 8

+

B. 5 sets of:

7 Front Squat (135/95/75)

7 Pull—Ups

14 Box Jumps (20)—step down.

7 Burpees

……..rest 2 min.

+

C1. Bent Over Rows: 3 x 12

C2. Ring Plank Holds: 3 x 45; rest 2 min.

+

D. 7 minutes of meditation work in the sunshine / gratitude. What are you truly thankful for?

Tuesday

A. 10 minute warm-up on the movements

+

B. AMRAP in 10:

8 Push Press (115/75)

8 KBS (55/35)

8 Ball Slams (30/20)

…rest 3 min. In B/T

C. AMRAP in 10:

10 Calorie Rows

10 Burpees

+

D. RDL: 4 x 8

E. 20 minutes of reading—BE READERS!

Wednesday

A. OHS: 8, 8, 8, 8

+

B. 4 sets of:

12 Back Rack Lunges (95/65–6 ea. Leg)

8-12 Hand Release Push-Ups

8-12 Ring Pull—Ups

……..rest 90 sec.

+

C. For Time:

100 Wall Balls (20/14)

+

D. Send out 2 healthy text messages

Thursday

A. Run 1 mile @ 85% (music)

…..5 minutes of walking (say a prayer)

B. Run 1 mile @ 90% (music)

NOTE: second mile needs to be faster than the first mile. Challenge yourself on these…

Friday

A. Front Squat: 8, 8, 8, 8

+

B. 5 RFT:

Row 400 meters

10 Goblet Russian Step Ups (55/35)

10 Burpee Box Jumps (20)

+

C. Bench Press: 10, 10, 10, 10

+

D. Help Someone Today!

Saturday

Hill Sprints

A. 7 minute jog to a hill

+

B. 5 sets:

100 yard hill sprint

……..rest is slow walk down (gratitude)

+

B. 14 minute walk (say an out loud prayer + audiobook)