Day 4

A. Warm-Up

1 mile bike

100 walking lunges

15 Banded Hip Extensions

B. Strength

DB Front Squat (5 x 3), ascending

C.Strength

Weighted Chin up - 5RM

D. MetCon (AMRAP) 

As many rounds as possible in 10 minutes of,

5 Pull-ups
10 Push-ups
15 Wall Balls (20/14)

Day 45

A. Warm-Up

3 min bike

100 walking lunges

15 Banded Hip Extensions

B. Strength

Pause 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 (AMRAP)

3 Min AMRAP:

Max Push Ups

-1 Min Rest-

3 Min AMRAP:

7 Pull Ups

7 Box Jumps (24/20)

-1 Min Rest-

3 Min AMRAP:

Max KBS (70/53)

-1 Min Rest-

3 Min AMRAP:

Max Burpees

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 9 (Squat Every Day) Conditioning Day

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 

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. Strength Superset 

Five sets of, 

Incline Barbell Press 30-rep warm-up (Bar) and then 5 x 5 

Weighted Pull-Ups – 30 rep warm-up (Pull-downs) and then 5 x 5 

D. MetCon (AMRAP) x 10 Minutes 

MetCon (AMRAP) 

7 Deadlifts (225/155)
14 Push ups

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 27

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

Back squat (10-10-5-3-3-3-3-3-3-3)

C. Strength

Deadlift (12-10-8-6-3-1)

D. Super Set 

Three sets of,

Banded Good Morning x 15

Walking Lunge x 30m

E. Giant Set

Three sets of,

Seated Row x 12

Pull-Up x 10-20

T-Bar Row x 15

Day 22

A. Bench Press

3 Reps Every 1:30 for 10 Sets

Warm-up as needed. Start at 60% of your 1RM or heavier. Within the first 9 sets you must establish a 3RM for the Day. Your 10th set is a Max Reps sets done at 85% of your 3RM for the day. To get the proper stimulus from this it is inherit you establish an appropriate max otherwise your 85% Max Reps set will be far too light. Max reps set is cut-off at 20 reps.

B. MetCon (Time)

3 Rounds of,

30 Kettlebell Swings (53/35) 

20 Dumbbell S2OH (35/25) 

10 Pull-Ups 

C. Benchmark

100 Push-ups

Keep track of total time and attempts to complete.

D. Core

3 sets of,

Hollow Rock x 25

Glute Bridge (Slingshot or Banded) x 25

Day 15

A. Strength

EMOM x 10 Minutes,

Even: 3 Weighted Mixed Grip Pull-Ups, climbing
Odd: 15 Hollow Rocks

B. Strength

Snatch Grip Deadlift - 3RM

C. Single Leg Accessory Work

Three sets of,

8 Goblet Hold Bulgarian Split Squat (each leg) 

D. Core

Three sets of,

Banded Good Morning x 15
Rollouts x 15

Day 14

A. Strength

EMOM 15 minutes,

1 Rep Split Jerk

B. MetCon (Time)

For time,

50 Cal Row

-into-

3 Rounds of,

25 Shoulder to Overhead (95/65)

25 Pull Ups

*20 Min Cap*

Day 12

Strength 

(Week 2)

A. Back Squat: Work up to a 3 RM. Then 3 reps @ 95% 3 RM, 3 reps @ 90% 3 RM.

B. Split Jerk: Work up to a 3 RM. Then 3 reps @ 95% 3 RM, 3 reps @ 90% 3 RM.

C. Bench Press: Work up to a 3 RM. Then 3 reps @ 95% 3 RM, 3 reps @ 90% 3 RM.

Work Capacity

MetCon (Time)

Compete 15-12-9 reps for time of:

Clean and Jerk (135/95)
Pull-ups

Core

3 rounds

15 Banded Good Mornings

20m Sled Push (AHAP)
Rest as needed

Day 9

A. Strength

Every 2 minutes x 16 Minutes (8 sets):

5 Rep Snatch Grip Deadlift + 5 Perfect Air Squats (Virtuosity)

B. MetCon

“Tabata Something Else”

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest:

First: 8 intervals of pull-ups

Second: 8 intervals of push-ups

Third: 8 intervals of Sit-ups

Fourth: 8 intervals of Air Squats. 

There is no rest between exercises.

Day 132 (Hero Day)

Hero Day

Jennifer

Complete as many rounds as possible in 26 minutes of:

10 Pull-ups
15 Kettlebell Swings (53)
20 Box Jumps (24)

Canadian 1st Class Constable Jennifer Kovach of Guelph, Canada, died March 14, 2013, when her squad car was involved in a motor-vehicle accident while she was responding to a call for service. 

The 26-year-old fulfilled her dream of becoming a police officer serving her community and the Guelph Police Service for four years before her death. 

Kovach is survived by her mother, Gloria; father, Bill; brother, Brian; grandparents, Chester and Elvira Janicki; boyfriend, Kyle Schlosser; and many other friends and family.

Day 117

A. Strength

EMOM x 15 minutes

1 Snatch

B. MetCon (Time)

5 Snatches (115/75)
5 Muscle Ups/ 10 C2B/ 12 Pull-Ups/ 12 Ring Rows
5 HSPU/ 3 Wall Climbs/ 12 Push-Ups

Day 115

A. MetCon (Time)

"Barbara"

5 Rounds for time(s) of,

20 Pull-ups
30 Push-ups
40 Abmat Sit-ups
50 Air Squats

Rest 3 minutes after each round.

B. Core

Accumulate 100 Hollow Rocks

Note attempts. ex. 25/10/10 etc.

Day 113

A. Strength Superset

1. Bench Press: 5 x 1 to 1RM

2. Ring Row: 5 x 20 sec max reps at bodyweight

B. Skill

5 rounds (stay hollow) 

5 narrow grip Pull-Ups

5 normal grip Pull-Ups

5 wide grip Pull-Ups

C. Conditioning

EMOM x 24 Minutes

Odd: 200m Row
Even: Rest

Day 102

A. Strength

Work up to a heavy 2-rep Rack Pull 

– Set up a bar at knee height and deadlift it twice.

B. Accessory Work

4 × 8 Romanian Deadlifts

C. MetCon (Time)

1000m row Buy In: 

50 Burpees 

40 Sit-ups 

30 Box Jumps (24/20) 

20 Toes 2 Bar 

10 Pull-ups 

Day 95

A. Strength (Superset)

1. Bench Press: 3 x 5 to 5RM then (-5% x 5), (-10% x 5)
2. Feet Elevated Ring (TRX) Row: 5 x 12

B. MetCon (AMRAP) x 20 minutes

"Cindy"

5 Pull-ups
10 Push-ups
15 Air Squats

Day 77

A. Strength 

Bench Press (2RM)

B. Skill 

10 Rounds of:

7 Pull-ups, Strict *Christina 8 BW Rows*
7 Ring Dips, Strict *Christina 8 TRX Push-ups*
21 Air Squats

C. “Gun Show”

Superset (4 sets) any Bicep and Tricep exercise of choice.

D. Conditioning

5 x 300m row/ 1min rest between intervals

Day 44

A. Squat

EMOM x 10 Minutes,

Front Squat x 3 @ 65%

B. MetCon (AMRAP) x 30 Minutes

200yd Shuttle Run
1 Round of "Cindy"

"Cindy":

5 Pull-ups
10 Push-ups
15 Air Squats

Day 38

A. Push Press

Work up to a 3 RM

B. MetCon (Time)

10-1 Bench Press (205/115)

10 Pull-ups between sets

C. Accessory Work

Ring Push ups

1 set close to failure – Leave 1-2 in the tank
1 set to failure

Rings should be set at 1″ off the floor. Be sure your hips travel the same distance as your shoulders and at the same time.

D. Pulling Superset

1. Barbell Bent Over Rows (3 x 6-12)
2. Bent Over Reverse Flyes (3 x 8-12) 

– yep, old school body building reverse flyes. Keep it light and controlled.