PATH A FITNESS

MONDAY

WORKOUT DEMO
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#

TUESDAY

WORKOUT DEMO
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


WEDNESDAY

WORKOUT DEMO
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#

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


FRIDAY

WORKOUT DEMO
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#

SATURDAY

WORKOUT DEMO
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
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