MONDAY
WARMUP
400m run or 500m run
50ft high knees down and back
50ft butt kickers down and back
50ft walking lunge down and back
10 inchworms
MAIN STRENGTH
(30 min clock)
3 pause back squat, 2 count pause on each rep
*add weight each set, work up to top 3 reps
THEN
Drop to 80% of top 3 reps for 1 set x 6 reps
*2 count pause on each rep
SECONDARY STRENGTH
(6 rounds)
3 broad jumps
1 Clean complex @70% of 1RM or light
Rest 1:30
COMPLEX = Clean + hang clean from below knees + hang clean above knees
*SAME WEIGHT EACH SET
ASSISTANCE
(4 rounds)
20 Dumbbell bent over rows
12 Dumbbell alternating lunges
14 Dumbbell straight leg deadlift
Rest 1:30
LEVEL 1: 🚹30#/🚺20#
LEVEL 2: 🚹40#/🚺25#
LEVEL 3: 🚹50#/🚺35#
CONDITIONING
(AMRAP in 12)
30 double under (SUB: 60 single unders)
8 burpees to plate
15 kettlebell swings
LEVEL 1: 🚹40#/🚺25#
LEVEL 2: 🚹50#/🚺35#
LEVEL 3: 🚹70#/🚺50
TUESDAY
WARMUP
(3 ROUNDS)
20 mountain climbers
10 snatch grip straight leg deadlifts, empty bar
8 snatch grip high pulls, empty bar
8 behind the neck snatch grip presses, empty bar
10 OHS or front squats
MAIN STRENGTH
(6 sets)
3 hang power snatch @60%
*SAME WEIGHT EACH SET
SECONDARY STRENGTH
(6 sets)
3 hang power clean @60%
*SAME WEIGHT EACH SET
CARDIO
(AMRAP in 15 minutes)
400 meter run or 500-meter row
100-meter walk
STRETCH
WEDNESDAY
WARMUP
500m row or 400m run
THEN
(2 rounds)
10 LT arm Dumbbell press (light)
10 LT arm Dumbbell bent over row (light)
10 RT arm Dumbbell press
10 RT arm Dumbbell bent over row
:20 sec plank hold
MAIN STRENGTH
(30-minute clock)
3 Z- Press
*add weight each set, work up to top 3 reps
THEN
Drop to 80% of top 3 reps for 1 set of 6 reps
SECONDARY STRENGTH
(6 round)
3 bench press @65%
3 bent over barbell rows, add weight to each set of rows only
15 V-ups
Rest 1:30
ASSISTANCE
(4 rounds)
10 strict pull ups
12 Dumbbell floor press
15 Dumbbell z-press
REST 1:30
LEVEL 1: 🚹30#/🚺20#
LEVEL 2: 🚹40#/🚺25#
LEVEL 3: 🚹50#/🚺35#
CONDITIONING
(5 rounds for reps)
:30 sec ball slams (SUB: sumo deadlift high pull)
:30 sec Handstand push-ups (SUB: feet or knees on box)
:30 sec Double foot mountain climbers
:30 sec REST
FRIDAY
WARMUP
(3 rounds)
30 mountain climbers
10 alternating step ups
10 banded good mornings (SUB: empty bar good mornings)
10 air squats
MAIN STRENGTH
(30-minute clock)
3 deficit deadlifts, 1-2” deficit
*Add weight to each set, work up to a top 3 reps
THEN
Drop to 80% of top 3 reps of 1 set of 6 reps
*1-2” deficit
SECONDARY STRENGTH
(6 rounds)
3 box jumps as high as you can (SUB: Jump over anything)
1 Snatch complex @70% of 1RM or light
Rest 1:30
COMPLEX = Snatch + hang snatch from below knees + hang snatch above knees
*SAME WEIGHT EACH SET
ASSISTANCE
(4 rounds)
10 pendley rows
5 straight leg deadlift @same weight as rows
12 Nordic curls or GHR
REST 1:30
LEVEL 1: 🚹105#/🚺75#
LEVEL 2: 🚹165#/🚺115#
LEVEL 3: 🚹225#/🚺155#
CONDITIONING
(4 rounds)
-AMRAP in 3 min-
3 box jump overs
6 burpees
9 wallballs (SUB: single DB thruster @double the weight)
Rest 1:00 after each AMRAP
LEVEL 1: 🚹12#/🚺8#
LEVEL 2: 🚹14#/🚺10#
LEVEL 3: 🚹20#/🚺14#
SATURDAY
WARMUP
(3 rounds)
50ft bear crawl down and back
10 push ups
10 inverted rows (SUB: ring, Dumbbell or empty bar rows)
MAIN STRENGTH
(30 – minute clock)
3 pause incline bench, 2 count pause
(SUB: regular pause bench or pause floor press)
*Add weight to each set, work up to top 3 reps
THEN
Drop to 80% of top 3 reps for 1 set x 6 reps
SECONDARY STRENGTH
(6 rounds)
3 Push press @70% of 1RM (light if you don’t have max)
5 weighted strict chin ups (SUB: no weight, banded or up right row)
10/ side barded side bends
Rest 1:30
ASSISTANCE
(4 rounds)
15 Dumbbell Bench
12 dips (SUB: bench dips)
15 banded tricep pushdown (SUB: Dumbbell skull crusher)
Rest 1:30
LEVEL 1: 🚹25#/🚺5#
LEVEL 2: 🚹40#/🚺25#
LEVEL 3: 🚹60#/🚺40#
CONDITIONING
(EMOM x 21)
MIN 1: 20 mountain climbers + 10 pullups (SUB: no weight, banded or up right row)
MIN 2: 10 push-ups + 6 dumbbell power cleans
MIN 3: 150m run or 250m row
LEVEL 1: 🚹30#/🚺20#
LEVEL 2: 🚹40#/🚺25#
LEVEL 3: 🚹50#/🚺35#
