Day 39

A. Squat

Back Squat - Work up to a 5RM

B. Bench

Bench Press - Work up to a 2RM

C. Superset

Close Grip Bench Press - 3 × 20 

Rest 30s

DB One Arm Row - 4 × 10 across each side

Rest 30s

Day 38

A. Squat

Pause Front Squats – Heavy Single

B. Deadlift

Work up to a heavy set of 3 with bands

C. EMOM x 12 

Odd: 7 Deadlifts – you choose the weight
Even: 50 Double unders

Day 37

A. Squat Complex

2 Front Squat + 2 Back Squat

B. Bench

DB Bench Press (4 x 10)

Rest 90-120 seconds between sets. 

Go as heavy as possible.

Last set is a drop set, perform Max Reps with your weight, drop, hit Max Reps with about 70% of your starting weight, then perform Max Reps with about 50% of your starting weight.

C. Vanity Work

Superset: 3 Sets of

Seated Incline DB Curls x 12

rest 30s

Rope Cable Push-Downs x 15

rest 30s

Day 36

A. Snatch

Work up to today's heavy single

B. Squat

Back Squat - Work up to today's heavy single

C. Accessory work

Bulgarian Split Squat 10 x 5 (per leg)

- Hold DB in Goblet Position

D. Row

10 x 300m row/ 30s rest between sets.

Day 35

A. Squat

6 x 2 Pausing “Rock Bottom” Front Squats (95/65) 

– hold each rep for :30 seconds

B. Bench

Bench Press (10-8-6-4-2)

C. Superset: 4 Sets of,

Seated Row x 10

rest 30s

Face Pull x 12

rest 30s

Day 33

A. EMOM x 12 Minutes:

Back Squats x 3 (255/115) + 10 Push-ups

B. Benchmark

Strict Pull-ups (3 Max Effort Sets)

C. Plank Series: 3 Rounds

30 seconds Bird Dog Left

30 seconds Bird Dog Right 

30 seconds Front Plank 

30 seconds Side Plank Left 

30 seconds Side Plank Right

30 seconds Rest

Day 32

A. Every 90 seconds for 15 Minutes (9 Sets): 

Deadlift (6-5-4-3-2-2-1-1-1) + 6 Burpee Over Bar

60% 

65% 

70% 

75% 

80% 

85% 

90% 

90% 

90% 

B. Every 90 seconds for 18 Minutes (10 Sets): 

Front Squat (8-6-4-3-2-6-4-2-1-1)

60% 

70% 

80% 

85% 

90% 

65% 

75% 

85% 

90% 

95% 

C. MetCon (Time): 3 Rounds of,

400m run

12 Power Snatch (115/75)
21 KB Swings (53/35)

Day 31

A. Squat

Front Squat (5 x 5) @ 75%

B. Bench

Bench Press (5 x 5) @ 75%

C.) Bench

Close Grip Bench Press (3 x 20, across)

D.) Row

Single Arm DB Row (10-1, across)

Ex. 10 reps right arm, 10 left, 9 right, 9 left... no rest.

Day 30

A. Squat

1 Front Squat & 1 Pause Back Squat 

B. On the Minute x 15

Minute 1 - 7 Back Squats (255/135)

Minute 2 - 14 Push-ups

Minute 3 - 21 Abmat Sit-ups

C. 3 rounds, not for time

10 Barbell Rollouts

20 Cross Body Mountain Climbers (each side, 40 total)

30 Second Hollow Hold

D. For Quality,

50 Band Pull-Aparts

100 Banded Good Mornings 

50 Band Pull-Aparts

Day 29

A. Squat

Box Squat (7 x 2) 

B. Metcon (Time) 

Double Unders
100-80-60-40-20
Pull-ups
25-20-15-10-5

C. Row 

Every 3 minutes for 30 minutes: 

250m Row 

10 Burpees 

Rest remaining time.

Day 27

A. Squat

Pause Front Squat (Heavy Single)

B. Overhead Series

3 Reps Every 90 Seconds X 15 Sets 

(Warm-up as needed, On each movement build as heavy as possible.)

Sets 1-5 are Strict Press. 

Sets 6-10 are Push Press. 

Sets 11-15 are Push Jerk.

C. Neutral Grip Chin-Up (3 x 6-8)

Rest 2 minutes between sets. Add weight if able.

D. Single Arm Dumbbell Row (3 x 12)

Rest 90-120 seconds between sets. Heavy as possible. Keep it strict.

E. Hip Extension (3 x 15)

Rest 90-120 seconds between sets. Add load as able.

Day 26

A. Every 2 minutes, for 10 minutes (5 sets):

Bench Press × 10 @ 60% 

B. EMOM x 20 Minutes:

Even: 5 Back Squats (225/135)
Odd: 10 Stationary Dips

C. MetCon (Time):

160-120-80 Double Unders

80-60-40 Air Squats

40-30-20 Hand Release Push-Ups

Day 25

A. Squat

Front Squat/ Back Squat Complex 7 x (1+1)

Warm-up as needed. No Rest between movements. Rest 90-120 seconds between sets. Heavy as possible.

B. MetCon (Burner) 

4 rounds for time of,

10 Front Rack Reverse Lunges (95/65) 

10 Lateral Bar Burpees 

C. MetCon (Partner) x 8 minutes:

Partner 1: 10 GHD Sit-Ups
Partner 2: Plank Hold

Day 24

MetCon (With a running clock)

A. At 0:00

AMRAP 5:

10 AbMat

10 Hand Release Push ups
10 DB Snatches (70/50)

Rest 5 minutes

B. At 10:00

AMRAP 4:

10 AbMat

10 Hand Release Push ups
10 Power Snatches (70/50)

Rest 4 minutes

C. At 18:00

AMRAP 3:

10 AbMat

10 Hand Release Push ups
10 DB Snatches (70/50)

Rest 3 minutes

D. At 24:00

AMRAP 2:

10 AbMat

10 Hand Release Push ups
10 DB Snatches (70/50)

Rest 2 minutes

E. At 28:00

AMRAP 1:

10 AbMat

10 Hand Release Push ups
10 DB Snatches (70/50)

Day 23

A. 5 Rounds NOT for time of:

500-400-300-200-100m Row
5 Bench Press (225/135)
10 Bent Over Row (155/95)
15 Weighted AbMat Sit-Ups

B. Three sets of,

DB Bench Press x 8-10

Rest 30s

Seated Row x 12

Rest 60s

C. Three Sets of,

DB Floor Press x 20

Rest 30s

Band Pull Aparts x 20

Rest 60s

Day 22 (Recovery Day)

GCMC: Fight To Live Well

John Giacalone is our local Mobility Specialist. If you are having any issues or just want to get better, please check him out. You can schedule an appointment online. 

Active Recovery: These days are not "Rest days". You will recover faster, perform better every other day of the week, build up tolerance to volume, and be a better all-around athlete by moving on your recovery day. Doing something outside the box will get you more exposure and expand your margins of experience.

These days is about pro-actively speeding up your recovery. This involves getting blood flowing, massage, ART, active recovery, mobility work, foam rolling, yoga, compression, voodoo flossing and anything else that might promote recovery. The activity selected must be restorative for you. It can also be an opportunity to work on a skill, but the effort expended should leave you feeling energized at the end of the session, not depleted. Get some blood flowing to aid in your recovery. 

A.) Aerobic Restoration

25-40 minutes of one of the following performed at 60-70% effort – easy, restorative pace:

* Swim (this is our first choice)

* Row (focus on mechanics, smooth and efficient with a very low stroke per minute pace)
* AirDyne (keep the pace conversational and relaxed)
* Cycling (get outdoors and enjoy the scenery as you ride)
* Hike (nothing crazy, find a nice easy slope and go for a walk outdoors)

B.) Mobility and Maintenance

Choose 1-2 Thoracic Drills (upper back) and spend 5-10 minutes on them.

Choose 2-3 Lower Body Drills (hips, ankles) and spend 10-12 minutes on them.
Choose 1-2 Upper Extremity Drills (shoulders) and spend 5-10 minutes with them.

Day 21

A.) MetCon (AMRAP – Rounds and Reps)

"Chelsea"

EMOM x 30 Minutes:

5 Pull-ups
10 Push-ups
15 Air Squats

If you fail to complete a minute, the workout turns into an AMRAP for the remainder of the 30 min.

B. MetCon (Time): 

“Burner” 

20 Barbell Facing Burpees 

20 Thrusters (75/55) 

20 Barbell Facing Burpees

Day 20

A. Squat

Front Squat (8 x 3) @ 80%

B. MetCon (Time)

“Flight Simulator"

5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5

Unbroken Double unders for time.

C. "Midline"

On the Minute x 15

Minute 1 - 15 AbMat Sit-Ups

Minute 2 - 15 Banded Good Mornings 

Minute 3 - :45s Plank Hold

Day 19

A.) Bench

Bench Press (8x3) @ 80%

B.) Three sets of, 

L-Seated DB Shoulder Press x 8
Rest 30s
Strict Chin-Up x 10
Rest 60s

C.) Accessory Work

10-1

Single Arm DB Row

Ex. 10 right arm, 10 left arm, 9 right arm, 9 left arm...down to 1

D.) MetCon (AMRAP) x 15 minutes

250m Row
15 Push-ups

Day 18

A.) Squat

Front Squat (1RM)

B.) Squat

Back Squat (3 x 10) climbing

C.) MetCon (Time)

"Liberace" 

12 - 9 - 6 - 3 - 6 - 9 - 12 

Deadlift (225/155) 

30 Double-Unders after each Set

Day 17

A. Bench Press (5 @ 60%, 5 @ 70%, 2×5 @ 75%)

Warm-up as needed. Rest 90-120 seconds between sets.

B. Strict Press: 5 @ 65%, 5 @ 70%, 5 @ 75%)

Warm-up as needed. Rest 90-120 seconds between sets.

C. Row: 3 x 2000m

Rest 5 minutes between intervals. Goal is fastest consistent pace.

D. Strict Pull-Ups: 3 x Max Reps

Rest 3 minutes between sets.

E. Hollow Position: Accumulate 3 Minutes

Keep track of total time and attempts to complete.

Day 16 (Recovery Day)

A. MetCon

Row 10k

B.) Mobility and Maintenance

Choose 1-2 Thoracic Drills (upper back) and spend 5-10 minutes on them.

Choose 2-3 Lower Body Drills (hips, ankles) and spend 10-12 minutes on them.
Choose 1-2 Upper Extremity Drills (shoulders) and spend 5-10 minutes with them.

"It is not the critic who counts; not the man who points out how the strong man stumbles, or where the doer of deeds could have done them better. The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood; who strives valiantly; who errs, who comes short again and again, because there is no effort without error and shortcoming; but who does actually strive to do the deeds; who knows great enthusiasms, the great devotions; who spends himself in a worthy cause; who at the best knows in the end the triumph of high achievement, and who at the worst, if he fails, at least fails while daring greatly, so that his place shall never be with those cold and timid souls who neither know victory nor defeat." 

- Theodore Roosevelt

GCMC: Fight To Live Well

John Giacalone is our local Mobility Specialist. If you are having any issues or just want to get better, please check him out. You can schedule an appointment online. 

Active Recovery: These days are not "Rest days". You will recover faster, perform better every other day of the week, build up tolerance to volume, and be a better all-around athlete by moving on your recovery day. Doing something outside the box will get you more exposure and expand your margins of experience.

These days is about pro-actively speeding up your recovery. This involves getting blood flowing, massage, ART, active recovery, mobility work, foam rolling, yoga, compression, voodoo flossing and anything else that might promote recovery. The activity selected must be restorative for you. It can also be an opportunity to work on a skill, but the effort expended should leave you feeling energized at the end of the session, not depleted. Get some blood flowing to aid in your recovery. 

Day 15

A. Front Squat: (7 x 1)

Warm-up as needed. Build as heavy as possible. All reps at 85% or higher.

B. MetCon: "Burner" On The 2:00 x 5

10 Calorie Row 

5 Front Squats (135/95) 

AMRAP Double-Unders in Time Remaining 

C. Strict Chin-Ups (4 x 8-10)

D. Double Bent Over Dumbbell Row (3 x 10)

Rest 90-120 seconds between sets. Heavy as possible.

E. Superset:

Band Pull-Aparts (5 x 20)

Rest 30s

Cable Pull Through (4 x 10)

Rest 30s

F. Glute Hip Series: 

3 Rounds (Use a mini-band or Slingshot around the knees.) 

1 round consists of: 

10 Monster Walks F, B, L, R, 

10 Squat

10 Glute Bridges

Day 14

A. Bench Press 

(Rest 90-120 seconds between sets.)

5 @ 60%

5 @ 70%

2×5 @ 75% 

B. Strict Press 

(Rest 90-120 seconds between sets.)

5 @ 65%

5 @ 70%

5 @ 75%

C. Stationary Dips (4 x 4) (AHAP) 

(Rest 90-120 seconds between sets.)

D. MetCon (Time) 5 Rounds of,

40 Double Unders

20 AbMat Sit-Ups

10 DB Snatches (80/45)

E. Dumbbell Floor Press (3 x 15) 

(Rest 90-120 seconds between sets.)

Day 13

A. Back Squat 

(Rest 90-120 seconds between sets.)

5 @ 60%

5 @ 70%

2×5 @ 75%

B. Front Squat (Rest 90-120 seconds between sets. )

5 @ 65%

5 @ 70%

5 @ 75%

C. MetCon (Time):

21-15-9

Front Squat (115/75)
Pull-Ups 

-3 minute rest into -

21-15-9

S2OH (115/75)
Air Squats