Day 131

A. Squat

4 x 7 Front Squat, across

B. Single Leg Accessory Work

3 x 12 Back Rack Barbell Reverse Lunge

C. Posterior Chain Giant Set

3 x 20 Russian KB Swings (Heavy)
3 x 20 Back Extensions
3 x 20 Banded Good Mornings

D. Core

3 x 20 Sprinter Sit-ups

Rest 1 minute between sets

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 73

A. Squat Complex (7 x 1)

Complex consists of 3 rounds of,

1 Front Squat
1 Reverse Lunge (L)
1 Reverse Lunge (R)

B. MetCon (Time)

21-18-15-12-9-6-3

Overhead Walking Lunge (95/65)
T2B

Day 66

Mobility: Shoulders/Ant. Hips

A. 2 Sets Not For Time:

40 OH Walking Lunge (45/25) plate
20 Sit Ups
20 Banded GM
45 sec Elbow Plank Hold

B. Strength

Pause Front Squats (6 x 4)

C. Conditioning

1. AMRAP x 8 minutes

5 DB Man Makers (45/25)
30 DUs 

2 mins. rest into

2. AMRAP x 5 minutes

10 DB Reverse Lunges (45/25)
20 Cross Mountain Climbers 

Flexibility: Lower Back/ Ant. Hips/Calves

Day 58

A. Max Effort Movement

Front Squat (5-5-3-3-1-1)

B. Single Leg Accessory Movement

Bulgarian Split Squat 3 x 6-12

C. Posterior Chain Movement 

Hip Extension/ Leg Curl 3 x 12

D. Complete as many rounds and reps as possible in 8 minutes of:

12 Russian Kettlebell Swings (70/53)

12 Alternating Reverse Lunges with Kettlebell Goblet Hold (70/53)

Day 47

A. Skill/ Strength

Work up to today's 3RM Hang Power Clean

B. MetCon (AMRAP)

5 rounds for max reps of,

1 min at each station with 1 min rest between rounds

Double Unders

Strict Hand Release Pull-ups

Reverse Lunges

DB Push Press (30)

Day 35

A. Snatch 

6 x 2, OTM at 60%

B. Clean and Jerk

6 x 2, OTM at 60%

C. Bounding 

Lateral Bounds (6 x 4) – Over and back = 2 reps. 

No pause on landing should. These should resemble a “Touch and Go” rep. 

Rest as needed between sets. Watch the demo video here. 

D. Single Leg Movement

Barbell Reverse Lunge (2 x 10) – 5/side, alternating.

E. MetCon 

5 Rounds for time

50m Heavy Forward Sled Push – Heavy enough that is forces a walk. If you can run it’s too light.

15 GHD Sit -ups

Rest 2 minutes between rounds.

On the sled drags choose a weight that is right for you. Remember we are not always after faster times and better scores. Sometimes its about the stimulus not the score.

Day 76

A. Warm-Up

Front Squat (Bar) 2 x 10

Front Squat (95) 2 x 8

Front Squat (135) 2 x 8-10

B. Squat

1 ¼ rep Heavy Front Squat

C. Unilateral Work

20 Rep Heavy Reverse Lunge – back rack, alternating steps (10/side)

D. Abs On Blast

Superset (4 Sets)

12 Toes 2 Bar

25 Weighted AbMat

Superset (4 Sets)

10 Barbell Rollouts

20 Captains Chair Knee Ups (Sub Hanging)

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 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 126

Session 1:

A.) Track Session

1.) Hurdle Hops (6 x 6)
2.) 300 yard Shuttle, 6×25 yards out and back
3.) 12 x 100m sprint, on the minute

Session 2:

B.) Overhead Squat 

- Work up to 2RM

C.) Alternating Front Rack Reverse Lunge (4 x 10) (5 each leg) 

- Bar must be taken from the ground

D.) Partners: 4 Rounds of,

Partner 1: Max Double Unders

Partner 2: 25 Abmat Sit-Ups (Pace)

Day 84

A.) Squat

Front Squat

*Set 1 – 3 reps @ 70%

*Set 2 – 2 reps @ 80%
*Set 3 – 2 reps @ 85-90%
*Set 4 – 1 rep @ 90-95%
*Set 5 – 1 rep @ 95+%

Rest 2-3 minutes between sets.

B.) Every two minutes, for 16 minutes (8 sets):

Hang Clean + Clean + Front Squat + Jerk

Build to today’s heaviest set.

C.) Every two minutes, for 10 minutes (5 sets)

Front-Racked Alternating Reverse Lunges x 10 reps (5 each leg)

Use the heaviest load you believe you can handle for all five sets. Good starting loads might be 185/125 lbs…and move up from there if you’re handling it well.

D.) Three sets of:

Snatch-Grip Romanian Deadlift x 6 reps @ 3111
Rest as needed
Stationary Dips x 20-30 reps
Rest as needed