Day 123

A. Strength (Superset)

Four sets of,

DB Floor press x 10

rest 30s

Barbell Bent over row x 10

Rest 60s

B. MetCon

EMOM x 20

4 rounds of: :45 on/:15 off

1. Max reps of Thrusters (95/65)
2. Max reps of Double Unders
3. Max reps of Push ups
4. Max reps of Russian KBS (70/53)
5. Rest

Day 90

A. Bounding

5×1 – Seated Box Jump

B. Clean

1. 5×1 – Clean High Pull + Tall Clean.

*Clean High Pull – Bring bar to chest level. Tall clean – With locked out hips and knees, shrug and drop into squat. This is a technique primer. Light weights, fast movement.

2. EMOM x 15, 

3 Rounds:

Min 1 – 1 Squat Clean, 70%
Min 2 – 1 Squat Clean, 75%
Min 3 – 1 Squat Clean, 80%
Min 4 – 1 Squat Clean, 85%
Min 5 – 1 Squat Clean, 90%

C. Conditioning

21-15-9:

Deadlifts (225/155)

400m Run

D. Accessory Work

3 Supersets:

15 Barbell Bent Over Rows

20 Glute Bridges
25 Abmat Sit-Ups
30 Banded Good Mornings

Day 48

A. Bench

Bench Press - 6RM

B. Horizontal Pulls

10-1 (each arm)

DB Single Arm Row

C. Accessory Work

3 Giant Sets of:

25 Hand Release Push ups

20 Strict DB Presses – you choose the weight
15 Ring Rows
10 Strict Bent-over Barbell Rows – you choose the weight

Move with purpose from movement to movement. Rest 2-3 mins between sets.

Day 34

A. Bench 

Bench Press

Work up to a 1 rep max

B. Accessory Movement

Push Press

1 set of 15-20 reps

1 set to failure

You should be reaching failure between reps 15 and 20 reps on the second set. Use the first set to determine the appropriate weight.

C. Superset 

3 Sets of,

1. Strict Bent Over Row x 6-8 reps 

– Overhand grip. No torso movement up or down throughout ROM.

2. Rehab High Hang Muscle Snatch x 8-12 

– This isn’t about how much weight you can get up. Focus on the external rotation (aka “the turnover”) and slight press up at the end of the movement. NO OVER EXTENSION of the midline. 

Watch the demo video here.

D. Accessory Movement

Clean Grip Shrugs (4 x 12)

– Retract shoulders as you shrug. Shoulders should go up and BACK, not up and forward.

E. MetCon (Time)

"Gallant"

Run 1 mile with a 20 pound medicine ball
60 Burpee pull-ups
Run 800 meters with a 20 pound medicine ball
30 Burpee pull-ups
Run 400 meters with a 20 pound medicine ball
15 Burpee pull-ups

Day 6

A. Strength

Every :90 x 8

3 Push Press

B. MetCon (AMRAP)

15 Min AMRAP,

10 DB Push Press (45/30)

10 DB Walking Lunge (45/30)
10 DB Ground 2 Overhead (45/30)
10 DB Bent Row (45/30)

Day 72

A. Squat

Pause Front Squat - Heavy Triple

B. Barbell Complex x 5

10 Bent Over Rows
10 Hang Power Clean
10 Front Squat
10 Push Press
10 Romanian Deadlifts

C. Conditioning 

Row 10 x 300m / 1 minute rest between efforts.

Day 63

A. Bench

Fat Bar Bench Press -  (5RM) 

B. Accessory Work

DB Floor 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). 

C. Horizontal pulling/Rear Delt superset: 

Bent Over Barbell Row (Underhand) 3 x 10 

Rest 30s 

TRX Scarecrow 3 x 12 

Rest 60s 

D. Superset

Dumbbell Shrugs (3 x 12-15) – Shrug up and back, not up and forward. 

Rest 30s

Bulgarian Split Squat (Goblet hold) - 3 x 8

Rest 60s

E. Vanity Work

Barbell Curls (3 x 8-15) 

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 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 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 115

A.) Overhead Squat (3RM)

B.) Superset: 4 Sets, 

Seated DB Strict Press x 5 reps @ medium fast weight
No rest
60 sec ME Barbell Bent Over Row (empty barbell)
Rest 30 sec 

C.) 20 Rounds for time:

250m Row
1 min Rest

D.) Tabata (8 Rounds)

Hollow Rocks

Day 109

A.) Bounding & Sprinting

a.) 4 x 6 Hurdle Hops (demo)

b.) EMOM x 10: 100yd run
c.) 6 sets of stadium stairs (demo)

B.) Press

a.) 5×3 Push Press, climbing

b.) 15 BPA between sets

C.) 5 Rounds NOT for time of:

500-400-300-200-100m Row

5 Bench Press (225/135)
10 Bent Over Row (135/95)
15 ABmat sit-ups

Off Season: Day 69

Warm-Up:

* Sub for the Crossover Symmetry Program*

Double-banded Bent-over Rear Delt hold 

(Hold for 10-30s, then rest for 10-30s. Repeat 3-4x.)

A.) Bench Press (Fat Gripz): 

work up to a 3RM

B.) DB Bench Press

1 x 15-20 reps – leave one or two in the tank. 
1 x Max reps – go to failure.

Use same weight for both sets.

C.) EMOM x 12 minutes

Odd: 5 Strict Presses
Even: 5 Strict Chin-Ups

D.) 4 Rounds:

8-12 Strict Bent Over Barbell Row – double underhand grip
8-12 Rehab Muscle Snatch

Off Season: Day 60

Strength:

A.) Bench Press

5×5 at 55%
5×5 at 65%
5×5 at 75%

*This is a total of 75 reps, please adhere to the prescribed %. If you decide you want to go heavier you WILL burn out.*

Superset: 

B.) Three sets of,

Strict Bent Over Row x 8
Band Pull Aparts x 12

Conditioning:

C.) Three rounds for time of,

5 Hang Power Cleans (185/115)
10 Strict Ring Dips
1 Rope Climb

Off Season: Day 50

A.) Strength

1.) Bench Press (5RM)

2.) Bench Press 3 x 2 with (5RM)

B.) Gymnastics 

6 x Max Rep Strict Chin-Ups 

(rest 1 minute between sets)

C.) 3 Rounds of, (Giant set)

1-arm DB Bent Over Row ×10 each arm (across)

Banded Triceps Push-down x 20

Band Pull Aparts x 15

No rest between movements, rest as needed between sets.

D.) Core:

20 Strict T2B

20 MB Slams