Day 1

A. Strength (EMOM) 

EMOM x 12 Minutes,

1 Front Squat @ 75-80%

B. Accessory Work

Every 5 minutes x 20 minutes (4 sets)

20 DB Walking Lunges (55/35)
20 Ring Dips

C. Conditioning (Intervals)

5 x 300m row (30s rest between efforts)

Day 51

A. Warm-Up

3 min bike

100 walking lunges

15 Banded Hip Extensions

B. Strength

Deadlift - Work up in sets of 3 to find today's "heavy" single

C. Accessory Work (squatLIFE)

6 Sets of the following Complex,

Clean + Split Jerk + Hang Squat Clean + Split Jerk

D. MetCon (AMRAP)

As many rounds as possible in 8 minutes of,

Partner 1: 400m Run
Partner 2: AMRAP of,

10 Alt. DB Snatch (70/50)
15 ABmat Sit-ups

rest 2 minutes

Repeat.

Day 49

A. Warm-Up

3 min bike

100 walking lunges

15 Banded Hip Extensions

B. Strength

Front Squat with Belt (10-10-5-3-3-3-1)

Ex. Bar, 95, 135, 185, 225, 275, 315... Then find today's "Heavy" single from there.

C. MetCon (Time)

1,000m Row
21 Bench Press, Bodyweight
750m Row
15 Bench Press, Bodyweight
500m Row
9 Bench Press, Bodyweight

D. Accessory Work (Superset)

Seated Row (3 x 12)
Rehab Muscle Snatch (3 x 12)

Day 40

A. Warm-Up

3 min bike

100 walking lunges

15 Banded Hip Extensions

15 RDL + Bent row w/ full stop at top (empty barbell)

B. Strength

Take 15 Min to Establish today's:

3 RM Front Squat

C. MetCon (Time)

7 Rounds of,

200m Run
10 Thrusters (95/65) (From Ground)

Day 39

A. Warm-Up

3 min bike

100 walking lunges

15 Banded Hip Extensions

15 RDL + Bent row w/ full stop at top (empty barbell)

B. Strength

Every 1:30 x 10 sets,

3 Front Squats @ 78% 

C. MetCon (Time)

"Angie"

100 Pull-ups

100 Push-ups

100 ABmat SIt-ups

100 Air Squats

Day 31

A. Warm-Up

3 min bike

100 walking lunges

15 Banded Hip Extensions

15 RDL + Bent row w/ full stop at top (empty barbell)

B. Strength (EMOM)

EMOM x 6 Minutes

5 Thrusters (Focus on positioning and timing)

C. MetCon (Time)

1,000m Row

75 Double Unders

50 ABmat SIt-ups

25 Thrusters (95/65)

Day 29

A. Warm-Up

3 min bike

100 walking lunges

15 Banded Hip Extensions

Mt. Climber with reach x 4 (each)

Push-up x 8

Elbow Plank T-rotation x 4 (each)

Single Leg RDL x 8

B. Strength

Front Squat with Belt (10-10-5-5-5-5-5)

C. Accessory Work

Bulgarian Split Squat (3 x 10)

D. Accessory Work

Three sets of,

Cable Pull Through x 20

Face Pull x 20 

Day 28

A. Warm-Up

3 min bike

100 walking lunges

15 Banded Hip Extensions

Mt. Climber with reach x 4 (each)

Push-up x 8

Elbow Plank T-rotation x 4 (each)

Single Leg RDL x 8

B. Strength

Overhead Squat (20, 3, 3, 3, 1, 1, 1)

C. MetCon (AMRAP)

EMOM x 10 minutes,

200m/175m row

–REST 1 MIN–

Metcon (AMRAP)

EMOM x 10 minutes,

10/8 Lateral burpee over rower

Day 27

A. Warm-Up

3 min bike

100 walking lunges

15 Banded Hip Extensions

Mt. Climber with reach x 4 (each)

Push-up x 8

Elbow Plank T-rotation x 4 (each)

Single Leg RDL x 8

B. Strength

Pause Back Squat (10-10-5-3-3-3-1)

Ex. Bar, 95, 135, 185, 225, 275, 315... Then find today's "Heavy" single from there.

C. MetCon (Time)

Five rounds for time of,

10 Front Squats (115/75)

10 S2OH (115/75)

Day 25

A. Warm-Up

3 min bike

100 walking lunges

15 Banded Hip Extensions

Mt. Climber with reach x 4 (each)

Push-up x 8

Elbow Plank T-rotation x 4 (each)

Single Leg RDL x 8

B. Strength

Front Squat (10-10-5-3-3-3-1)

Ex. Bar, 95, 135, 185, 225, 275, 315... Then find today's "Heavy" single from there.

C. MetCon (Time)

"Abracadabra"

1000m Row

20 Bench Press (155/105)

50 Ring Dips

D. Accessory Work

Three sets of,

10 Weighted Hip Extensions

50 Walking Lunges

30 Weighted Sit-ups

Day 18

A. Warm-Up

3 min bike

100 walking lunges

15 Back Extensions

15 Banded Hip Extensions

Mt. Climber with reach x 4 (each)

Push-up x 8

Elbow Plank T-rotation x 4 (each)

Single Leg RDL x 8

B. Strength

Front Squat (10-10-5-3-3-3-1)

Ex. Bar, 95, 135, 185, 225, 275, 315... Then find today's "Heavy" single from there.

C. Strength

Push Press + Split Jerk (1-1-1-1-1-1)

D. Accessory Work

Three sets of,

15 DB Floor Press

15 Toes 2 Bar

Day 17

A. Warm-Up

3 min bike

100 walking lunges

15 Back Extensions

15 Banded Hip Extensions

Mt. Climber with reach x 4 (each)

Push-up x 8

Elbow Plank T-rotation x 4 (each)

Single Leg RDL x 8

B. Strength

Pause Back Squat (10-10-5-3-3-3-1)

Ex. Bar, 95, 135, 185, 225, 275, 315... Then find today's "Heavy" single from there.

C. Accessory Work

Three sets of,

10 Weighted Hip Extensions

50 Walking Lunges

30 Weighted Sit-ups

D. Giant Set

Three sets of,

12 Seated Row

10 Strict Chin-ups

15 Single Arm DB Row

Day 16

A. Warm-Up

3 min bike

100 walking lunges

15 Back Extensions

Mt. Climber with reach x 4 (each)

Push-up x 8

Elbow Plank T-rotation x 4 (each)

Single Leg RDL x 8

B. Strength

Front Squat with Belt (10-10-5-3-3-3-1)

Ex. Bar, 95, 135, 185, 225, 275, 315... Then find today's "Heavy" single from there.

C. MetCon (AMRAP) x 15 minutes,

20 DB Box Step Overs 24/20 (45/30)
15 DB Shoulder to Overhead (45/30)

Day 12

A. Warm-Up 

3 min bike 

100 walking lunges 

Back Extension x 15 

Mt. Climber with reach x 4 (each) 

Push-up x 8 

Elbow Plank T-rotation x 4 (each) 

Single Leg RDL x 8

B. Strength

Front Squat (10-10-5-3-3-3-1)

Ex. Bar, 95, 135, 185, 225, 275, 315... Then find today's "Heavy" single from there.

THEN

1 x MAX Back Squat at your 5th weight from above.

C. Accessory Work

Three sets of,

10 Weighted Back Extensions

50 Walking Lunges

30 Weighted Sit-ups

D. MetCon (Time)

3 Rounds of,

50 Russian KBS (70/53)
30 Air Squals

Day 11

A. Warm-Up 

3 min bike 

100m walking lunges 

Back Extension x 15 

Mt. Climber with reach x 4 (each) 

Push-up x 8 

Elbow Plank T-rotation x 4 (each) 

Single Leg RDL x 8

B. Strength

Pause Back Squat (10-10-5-3-3-3-3)

Ex. Bar, 95, 135, 185, 225, 275, 315... Then find today's "Heavy" single from there.

  

D. Accessory Work

Three sets of,

15 Back Extensions

50 Walking Lunges

30 Weighted Sit-ups

E. Giant Set

Three sets of,

12 Seated Rows

10 Strict Pull-ups

15 DB Single Arm Rows

Day 10

If you have been following the squat protocol, at this point you should not have much soreness or fatigue in your legs. This is due to the fact that although we have been squatting every day, we do not do a ton of volume to cause fatigue and soreness. Trust the process. Your numbers will only climb from here on out.

A. Warm-Up 

3 min bike 

100m walking lunges 

Back Extension x 15 

Mt. Climber with reach x 4 (each) 

Push-up x 8 

Elbow Plank T-rotation x 4 (each) 

Single Leg RDL x 8

B. Strength 

Back Squat with Belt (10-10-5-3-3-3-1)

Ex. Bar, 95, 135, 185, 225, 275, 315... Then find today's "Heavy" single from there.

C. Strength 

Bench Press

5 x 5 @ 65%

5 x 5 @ 75%

5 x 5 @ 85%

D. Conditioning

Three rounds of,

Sled Push Shuttie Run x 4

Plyometric step-ups x 15 (each leg) 

Day 8 (Squat Every Day) Shoulder Emphasis

A. Warm-Up

3 min bike

100 walking lunges

Mt. Climber with reach x 4 (each)

Push-up x 8

Elbow Plank T-rotation x 4 (each)

Single Leg RDL x 8

B. Strength

Back Squat with Belt (10-10-5-3-3-3-3-1)

Ex. Bar, 95, 135, 185, 225, 275, 315... Then find today's "Heavy" single from there.

  

C. Strength

Push Press (15-8-6-4-2-1)

D. Accessory Work

Three sets of,

15 Back Extensions

15 Leg Curls

50 Walking Lunges

E. Giant Set

Three sets of,

12 Rehab Muscle Snatch w/ Shrug

20 Band Pull-Aparts

20 Lateral Raises

Day 7 (Squat Every Day)

A. Warm-Up

3 min bike

100 walking lunges

Mt. Climber with reach x 4 (each)

Push-up x 8

Elbow Plank T-rotation x 4 (each)

Single Leg RDL x 8

B. Strength

Pause Back Squat (10-10-5-3-3-3-3)

  

D. Accessory Work

Three sets of,

15 Back Extensions

50 Walking Lunges

30 Weighted Sit-ups

E. Giant Set

Three sets of,

12 Seated Row

10 Strict Pull-ups

15 DB Single Arm Rows

Day 6 (Squat Every Day)

A. Warm-Up

3 min bike

100 walking lunges

Mt. Climber with reach x 4 (each)

Push-up x 8

Elbow Plank T-rotation x 4 (each)

Single Leg RDL x 8

B. Strength

Back Squat (10-10-5-3-3-3-1-1)

  

C. Strength

Bench Press (30-8-6-4-2-1)

  

D. Accessory Work

Three sets of,

15 Back Extensions

15 Leg Curls

50 Walking Lunges

E. Giant Set

Three sets of,

12 Incline DB Bench Press

20 Push-Ups

10 Strict Toes 2 Bar

Day 3 (Squat Every Day)

A. Warm-Up

3 min bike

100m walking lunges

Mt. Climber with reach x 4 (each)

Push-up x 8

Elbow Plank T-rotation x 4 (each)

Single Leg RDL x 8

B. Strength

Pause Back Squat (10-10-5-3-3-3-3-3)

C. Strength 

Push Press (15-12-10-8-6)

D. Giant Set

Three sets of,

Banded Good Morning x 15

Leg Curl x 15

Walking lunges 100 feet each direction (forward and backward)

E. Tri-Set

Three sets of,

DB or Barbell Shrugs x 12

Rear delt flys x 20 

Lateral Raise x 20