PATH A FITNESS

MONDAY

WARMUP
(1 round)
400m run or 500m row
10 air squats
10 Banded good mornings or empty bar good mornings
10 empty bar front squat or dumbbell front squat
10 banded good mornings or empty bar good mornings 
10 empty bar front squat or dumbbell front squat
10 banded good mornings or empty bar good mornings
 
STRENGTH WORK
(20-minute clock for MAX WEIGHT)
In 4 to 5 sets work up to a top set of 8 back squats
*warm up and start first set at 50% of 1rm (or very light)
*Add weight to each set working up to the heaviest set of 8 reps possible
REST 2-3 minutes between sets
 
CONDITIONING WORK
(4 rounds for time)
400m run or 500m row
21 wall balls (SUB: single DB thruster)
12 sumo deadlifts high pull (SDHP)
 
LEVEL 1: WB-🚹8#🚺6#, SDHP-🚹45#/🚺35#
LEVEL 2: WB-🚹12#/🚺8#, SDHP-🚹65#/🚺45#
LEVEL 3: WB-🚹14#/🚺10#, SDHP-🚹75#/🚺55#
LEVEL 4: WB-🚹20#/🚺14#, SDHP-🚹95#/🚺65#
 
EXTRA WORK
(EMOM x 10)
Even MIN: 12 alternating Dumbbell lunges
ODD MIN: 12 Dumbbell straight leg deadlift
 
LEVEL 1: 🚹15#/🚺10#
LEVEL 2: 🚹30#/🚺20#
LEVEL 3: 🚹40#/🚺25#
LEVEL 4: 🚹50#/🚺35#

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TUESDAY

WARMUP
(AMRAP in 5 minutes)
10 Dumbbell push press (light) 
10 Dumbbell bent over rows (light)
20 alternating pull up plank shoulder taps

EMOM SKILL WORK
(EMOM x 10)
EVEN MIN: 20 mountain climbers + 30ft bear crawl
ODD MIN: 12 dips (SUB: bench dips)

CONDITIONING WORKOUT
(AMRAP in 10)
10 push press
10 hang power snatch
10 box jumps (SUB: jump over anything)

LEVEL 1: 🚹35#/🚺15#
LEVEL 2: 🚹65#/🚺45#
LEVEL 3: 🚹75#/🚺55#
LEVEL 4: 🚹95#/🚺65#

EXTRA WORK
(AMRAP in 15)
10 hollow rocks
10 superman rocks
:20 sec plank hold

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WEDNESDAY

WARMUP
(3 rounds)
5 burpee broad jumps
10 sit ups
15 air squats
 
EMOM WORK
(EMOM x 20)
EVEN MIN: 20 double under (SUB:  30 single) + 10 toes 2 bar 
ODD MIN:  Full min farmer carry hold
(SUB: 30 single under, SUB:  hanging leg raise or V-ups)
 
LEVEL 1: 🚹20#/🚺10#
LEVEL 2: 🚹40#/🚺25#
LEVEL 3: 🚹50#/🚺35#
LEVEL 4: 🚹70#/🚺50#
 
CONDITIONING WORK
(For Time)
20 squat cleans
400m run or 500m row
 
LEVEL 1: 🚹35#/🚺25#
LEVEL 2: 🚹75#/🚺55#
LEVEL 3: 🚹95#/🚺65#
LEVEL 4: 🚹135#/🚺85#
 
EXTRA WORK
(5 rounds)
10 each of front delt raises + lateral raises + rear delt raises
30ft right arm overhead carry
30ft left arm overhead carry
REST 1:30
 
LEVEL 1: 🚹20#/🚺10#
LEVEL 2: 🚹15#/🚺15#
LEVEL 3: 🚹40#/🚺25#
LEVEL 4: 🚹50#/🚺35#

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THURSDAY

WARMUP
(1 round)
400m run or 500m row
20 high knees
20 butt kickers 
20 skips
20 left shuffle
20 right shuffle 
20 hops
10 per leg, leg swing front + back
10 per leg, leg swings side to side
:30 sec calf stretch per leg

PART A
(6 rounds)
1000m row or 800m run
Rest :30 sec
Between rounds
 
 
PART B
STRETCH
 
EXTRA WORK
NONE

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FRIDAY

WARMUP
500m row or 400m row
THEN
(3 rounds)
10 KB/DB swings (light)
10 push ups
10 alternating lunges
 
EMOM STRENGTH WORK
(EMOM x 15 minutes)
MIN 1: 10 floor press @ 45% of 1rm bench (or light)
MIN 2: 10 bent over barbell rows @same weight as floor press
MIN 3: REST
 
CONDITIONING WORK
(FOR TIME)
100 double under
75 sit ups
50 pullups (SUB: banded, inverted/ring rows or upright rows)
25 HSPU (SUB: feet or knees on box)
 
LEVEL 1: 200 single under or line jumps
LEVEL 2: 50 double under
LEVEL 3: 75 double under
 
EXTRA WORK
(20-15-10)
Bent over rear delt fly
DB bench (SUB: floor press)
Rest 1:00 after each round
 
LEVEL 1: 🚹10#/🚺5#,   🚹20#/🚺10#
LEVEL 2: 🚹15#/🚺10#, 🚹35#/🚺20#
LEVEL 3: 🚹20#/🚺10#, 🚹40#/🚺25#
LEVEL 4: 🚹25#/🚺15#, 🚹50#/🚺35#

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SATURDAY

WARMUP
(3 rounds)
:30 sec inchworm w/ push up
:30 sec LT right side plank
:30 sec LT left side plank
:30 sec Rest
 
SKILL STRENGTH WORK
(EMOM x 12 Minutes)
MIN 1:  :30 sec hand stand hold (SUB: feet on box)
MIN 2:  :30 sec Dead hang from pull up bar (SUB: Farmer hold)
MIN 3: 100m run or 150m row
 
CONDITIONING WORK
(5 rounds for time)
30 push press
15 Bar facing Burpees 
 
LEVEL 1: 🚹35#/🚺15#
LEVEL 2: 🚹45#/🚺35#
LEVEL 3: 🚹65#/🚺45#
LEVEL 4: 🚹75#/🚺55#
 
EXTRA WORK
(50-40-30-20-10 reps for time)
Alternating v- ups
Banded good mornings