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 43

A. Warm-Up

3 min bike

100 walking lunges

15 Banded Hip Extensions

B. Strength

Pause 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

Bench Press (5 x 5) @ 75%

D. MetCon (AMRAP) x 15 minutes,

250m Row

15 Push-ups

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 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 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 125

A. Three sets, not for time, of:

Toes to Bar x 10-15 unbroken reps
Double-Unders x 40 unbroken reps
Roll to Candlestick x 10 reps

B. Three sets of:

Kneeling Medball Jump throw to sprint (demo)

C. Strength

Bench Press – Heavy Double

D. Four sets for max reps:

45 seconds of Strict Pull-Ups
Rest 15 seconds
45 seconds of Push Press (95/65)
Rest 15 seconds
45 seconds of Push-Ups
Rest 75 seconds

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 101 (Active Recovery)

A. MetCon (EMOM)

EMOM x 16 minutes

Min 1: Prowler Push – you choose load and distance
Min 2: AbMat Sit-Ups – you choose reps
Min 3: Double Unders – you choose reps
Min 4: Row – you choose calories

B. MetCon (Test)

AMRAP x 8 minutes

3 Minutes of Push-Ups
immediately into
5 Minutes of Air Squats

Day 99

A. Bounding

3 x 5 Seated Box Jumps

B. Strength

4 x 7 Front Squat, Climbing

C. Single Leg Accessory Work

3 x 10 Barbell Reverse Lunge (10/each leg), Climbing

D. Posterior Chain/ Core Superset

3 x 12 Cable Pull Through (sub Banded Good Mornings)
3 x 12 Ab Wheel Rollouts

E. Extra Credit

AMRAP x 8 minutes

3 Minutes of MAX push-ups
immediately into
5 Minutes of MAX Air Squats

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 92

A. Strength

7×4 Front Squats

B. Conditioning

3 Rounds for time of:

50 Double Unders
25 T2B
10 Clean and Jerks (135/95)

C. Accessory Work 

4 Giant Sets of:

a.) DB Bulgarian Split Squats x  6-8
b.) DB Skull Crushers x 10-15
c.) Unbroken Close Grip Push ups x 12-15

Day 87

A. Warm-Up

800m Jog 

B. Sprints

10 x 20 yard sprint (15s rest)

C. Sprints 

10 x 40 yard sprint (60s rest)

D. For Time:

5 rounds of,

20 yard shuttle
50 yard medball carry (20/14)
20 Push ups
20 Air squats
50 yard medball carry (20/14)
20 abmat sit-ups
50 yard sprint

Rest 1:1

Day 70

Mobility: Lats/Front Rack Pos./T-Spine

A. 2 Sets, not For Time:

15 Ring Rows
15 Push-ups
10 T2B
10 V-Ups

B. EMOM x 15 Minutes

3 Hang Cleans – escalating weight

C. Metcon (AMRAP) x 5 minutes

6 Hang Clean (135/95)

6 Ring Dips

rest 3 mins then

D. MetCon (AMRAP) x 5 minutes

5 Power Clean (135/95)

10 Hand Release Push Ups

Flexibility: Chest/Triceps/ Lower Back

Day 67

Mobility: Shoulders

A. Strength

Every 3 minutes, for 15 minutes (5 sets):

Bench Press x 3-5 reps

Rest 20 seconds
Heavy Kettlebell Swings x 15-20 reps

B. Skill

1. 4 x 10 - Hollow/arch swings on bar

2. EMOM x 8 minutes - 6-10 CTB pull-ups (stop when form breaks)

3. Accumulate 20 Inch worms walking to hollow plank position + 2 push-ups

C. MetCon (Time)

10 rounds for time of,

10 Push-ups

10 Box Jumps (24/20)

D. Accessory Work

Three sets of:

Single-Arm Dumbbell Row x 8-10 reps

Rest as needed

Flexibility: Lats/Shoulders

Day 63 (Conditioning Session)

A. Warm-up

800 meter jog

B. Aerobic Capacity/ Agility

2 sets of,

300 yard shuttle (50 yds down and back x 3 trips)

rest 90 sec
300 yd shuttle, time must be within 5 sec of previous time
rest 3 min 

C. Sprints

10 sets of,

Lunge walk 30 yards, jog 30. Turn around. 2 deep breaths, sprint flat out 60 yards back to start. 

rest 30s

D. Strength/Agility

8 sets of,

15 push-ups, sprint 20, touch line, sprint back to start, immediately repeat.

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 23

A. Bench

Bench Press - Work up to a Heavy Single

B. MetCon (AMRAP) x 12 Minutes

20 GHD’s

20 Hip Extensions

20 Push Ups

Day 101

A. Strength

EMOM x 10 minutes,

3 Deadlifts @ 80%

B. Metcon (AMRAP – Rounds and Reps)

AMRAP x 15 minutes

8 Dumbbell Snatch (75/55)
12 Push-ups
24 Sit-Ups