Day 62

A. Squat

Pause Front Squat - Heavy Single

5 Second Hold in bottom position

B. Accessory Squat Work

Overhead Squat Speed work (4 x 10-15)

- Work on efficiency

C. Benchmark (For Time)

50 Strict Pull-Ups

Day 61

A. Squat 

30 Min EMOM (Every minute on the minute) 

2 Back Squats @ 65% 

B. Accessory Work

Front Rack Reverse Lunges (4 x 6/each leg) 

C. MetCon (Time) 

30-25-20-15-10

Cal. Row

Deadlift (185/115) 

D. Core 

6 Rounds (no time component)

30 sec Plank hold (elbows)
20 AbMat sit ups

Day 60

A. Squat

- Take 8 minutes to work up to a heavy single

B. Bench Press – Fat Gripz 

Work up to today's (3RM)

C. Incline DB Bench Press (2 x max)

Perform 2 sets of max reps (Choose a weight you can perform for 15-20 reps on the 1st set. Use the same weight for both sets and rest 3-4 minutes between sets).

D. Horizontal pulling/Rear Delt superset: 

Seated Cable Row 3 x 12

Rest 30s

Rehab High Hang Muscle Snatch 3 x 10

Rest 60s

E. Dumbbell Shrugs (3 x 12-15) 

– Shrug up and back, not up and forward.

F. Incline Alternating DB Curls (3 x 10)

Day 59

A. Squat

Front Squat 

3 x 5 @ 70%

3 x 3 @ 80%

3 x 1 @ 90%

Warm-up as needed. Rest 90-120 seconds between sets. Add 2.5-5lbs from last week.

B. MetCon (AMRAP) x 12 min

30 Double Unders
12 Burpees 

C. Pulls

Bent Over Barbell Row - Underhand Grip (4 x 10)

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

D. Accessory

Hip Extension (3 x 20)

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

Day 58

A.) Superset

10 Sets of,

Front Squat x 3 @ 65%
Rest 30s
Chin- Up x 5
Rest 60s

B.) Complex

1 Front Squat + 1 Push Jerk + 2 Back Squats (From the rack)

Day 57

A.) Front Squat

- Heavy Single

B.) Strict Press

- 5RM

C.) Conditioning

Swim or Airdyne at a consistent pace for 25 minutes.

Day 56

A. Squat

Pause Front Squat Heavy Single

B. Bench

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

C. Accessory Work

Three sets of,

Single Arm DB Row x 10

Rest 30s

Band Pull-Aparts x 25

Rest 30s

D. Vanity Work

Three sets of,

Tricep Push-Downs (20 full reps + 20 1/4 reps)

Rest 30s

Cable Curls x 12

Rest 30s

Day 55

A. Squat

Every two minutes, for 10 minutes (5 sets):

Back Squat (5-5-3-2-2)

*Set 1 – 5 reps @ 45-55%
*Set 2 – 5 reps @ 55-65%
*Set 3 – 3 reps @ 65-75%
*Set 4 – 2 reps @ 75-85%
*Set 5 – 2 reps @ 80-90%

B. Squat

Every two minutes, for 4 minutes (2 sets):

Back Squat x 8-10 reps @ 75%

C. Three sets, not for time, of:

Cable Pull Through x 10 reps
Rest 45 seconds
TRX Row x 10 reps
Rest 45 seconds
GHD Hip Extension with Arms in “Y” Overhead x 10 reps @ 2012
Rest 45 seconds

D. Row

10 x 300m/ 1 minute rest between efforts.

Day 54

A. Strength (MetCon)

Odd: (20/15) Calorie Row
Even: 1 Heavy Front Squat from a rack + 5 Strict HSPU

B. MetCon (Skill) 

3 Rounds of, 

Bench Press @ 60% x 10 reps

20 Ring Dips

Rest 2-3 min between sets

C. For Time:

100 Meter Shuttle Run (50 down, 50 back)

100 Double Unders

100 Meter Shuttle Run

Rest 5 Min

100 Meter Shuttle Run (50 down, 50 back)

100 Double Unders

100 Meter Shuttle Run

Day 53

A. Squat

Front Squat 

3 x 5 @ 70%

3 x 3 @ 80%

3 x 1 @ 90%

Warm-up as needed. Rest 90-120 seconds between sets. Add 2.5-5lbs from last week.

B. MetCon (Time)

100 Abmat Sit-ups 

On the Minute - 7 Burpees 

C. Pulls

Bent Over Barbell Row (4 x 10)

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

D. Pulls

Chin-Ups (4 x 8)

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

Day 52

A. Squat

Dynamic Box Squat (10 x 2) @ 60%

- Goal is to work on exploding off of the box

B. Squat

Front Squat (3 x 6) @ 60%

C. MetCon (AMRAP)

1:00 Push Press (95/65)
1:00 Strict Pull-Ups
1:00 Double Unders
1:00 Rest

Day 51

A. Squats

Back Squats (3 x 5), across

B. Squat

Front Pause Squats (3 x 3)

Pause for 10 seconds at the bottom.

C. MetCon (Time):

30 Calorie Row

30 Barbell Facing Burpees
30 Hang Power Cleans (135/95) 

D. Core

For time,

25-20-15-10

Double Russian KBS (53/35) 

(KB in each hand, rep ends with arms above parallel to the ground).

AbMat Sit-Up
Hip Extension

Day 50

A. Squat

Every two minutes, for 10 minutes (5 sets):

Back Squat (5-5-3-2-2)

*Set 1 – 5 reps @ 45-55%
*Set 2 – 5 reps @ 55-65%
*Set 3 – 3 reps @ 65-75%
*Set 4 – 2 reps @ 75-85%
*Set 5 – 2 reps @ 80-90%

B. Squat

Every two minutes, for 4 minutes (2 sets):

Back Squat x 8-10 reps @ 75%

C. Pulls

Deadlift (work up to a heavy double with bands)

D. MetCon (Time)

3 Rounds for time of,

30 DB Snatches (75/50)

30 Calorie Row

Day 49

A. Squat

Front Squat

3 x 5 @ 70%

3 x 3 @ 80%

3 x 1 @ 90%

Warm-up as needed. Rest 90-120 seconds between sets. Add 2.5-5lbs from last week.

B. MetCon (AMRAP) x 10 Minutes

10 Alternating OH Lunges (95/65) 

15 Abmat Sit-Ups 

40 Double-Unders

C. Pulls

Underhand Grip Bent Over Barbell Row (4 x 10)

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

D. Accessory Work

Hip Extension with rear-delt raise (3 x 12)

Rest 90-120 seconds between sets.

Day 48

A. Squat

Back Squat - 10RM

B. Pulls

Chin-up (Work up to 3RM)

-Then-

5 x 3 @ 80%

C. Row

10 x 500m row, 1 min rest between efforts

D. MetCon (Time)

100-80-60-40-20

Double Unders

50-40-30-20-10

Push-Ups

Day 47

A. Squat

2 Front Squat + 2 Back Squat

B. In teams of two, alternate every 5 reps in order to complete as many reps as possible in 5 minutes of:

Ground to Overhead (135/95)

Rest 3 minutes

In teams of two, alternate every 15 reps in order to complete as many reps as possible in 5 minutes of:

Wall Ball Shots (20/14)

C. Every two minutes, for 6 minutes (3 sets):

Single Arm Dumbbell Row x 10-12 reps each arm @ 2110

Day 46

A. Squat

Front Squat – Work up to a heavy single

B. Superset

Single Arm DB Bench Press (4 x 8, across)

Rest 30s

Pendlay Row (4 x 8, across)

Rest 60s

C. Metcon (Distance)

20 Rounds of: 

Tabata Row 

Day 45

A. Squat

Front Squat – Work up to a heavy triple

B. EMOM x 10 Minutes

5 Bench Press

Start at (185/125) and go up if you can

On Min 11 AMRAP Bench (135/95)

C. Superset: 

5 sets of:

Neutral Grip Lat Pull-Down x 10

Band Pull Apart x 20

D. Core Work

50 Strict T2B
50 GHD Sit Ups
50 AbMat Sit-Ups

Day 44

A. Squat

Back Squat - (1RM)

B. "Annie"

50-40-30-20-10

Double Unders
AbMat Sit-Ups

C.) Vanity Work

Superset: 5 Sets of,

EZ Bar Curls x 12
EZ Bar 3/4 Close Grip Press x 12

Day 43

A. Squat

Front Squat

3 Sets Of 5 @ 70%, 
3 Sets Of 3 @ 80%, 
3 Sets Of 1 @ 90%

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

B. EMOM x 10 Minutes

Deadlift x 3 

(Build in Weight. Start light (60%), and increase gradually.)

C.) Mid-Line Madness 

3 rounds, Not For Time: 

10 Slow Stiff-Legged Deadlifts (135/95) 

15 GHD Sit-Ups 

20 Slow Hip Extensions 

25 Banded Good-Mornings 

30 Second Push-up Plank Hold

Day 42

A. Squat

Back Squat - 3RM

B. EMOM x 30 Minutes

Minute 1: 15 Calorie Row
Minute 2: 12 KB Swings (70/53)
Minute 3: 15 AbMat Sit-Ups
Minute 4: 12 KB SDLHP (70/53)
Minute 5: 15 Wall Balls (20/14)

Day 41

A. Squat

Box Squat - work up to 1RM

B. MetCon (Time)

"Loredo" 

6 Rounds: 

24 Air Squats 

24 Push-ups 

24 Walking-Lunge Steps 

400 Meter Run

Day 40

A. Squat

Front Squat (2-2-1-1-1-1-1)

60% 

70% 

80% 

90% 

95% 

100+% 

B. Superset

Strict Weighted Chin-Up (4 × 5) 

rest 90 sec

Seated DB Strict Press (4 × 8) AHAP

rest 90 sec

C.) Row

10 x 300m - 30s rest between efforts