DAY 1
Warm Up
3 Rounds of:
1:00 Light Bike
10 Bodyweight Squats demo
10 Scapular Pull Ups demo
10 PVC Pass Throughs
H. Pull Tri Set | Set 1 | Set 2 | Set 3 | Set 4 |
BB Pendlay Row demo | x8 | x8 | x8 | x8 |
Seated Rope Cable Row | x10 | x10 | x10 | x10 |
Inverted Row | xMax | xMax | xMax | xMax |
Squat Super Set | Set 1 | Set 2 | Set 3 | |
Front Squat | x10 | x10 | x10 | |
Leg Press | x12 | x12 | x12 | |
V. Press | Set 1 | Set 2 | Set 3 | |
DB Strict Press demo | x20 | x20 | x20 | |
Auxillary Circuit | Set 1 | Set 2 | Set 3 | Set 4 |
DB Walking Lunges | x10/leg | x10/leg | x10/leg | x10/leg |
Pull-Ups demo | x5 | x5 | x5 | x5 |
KB Swings | x10 | x10 | x10 | x10 |
1 Arm Farmer's Carry | x50m/arm | x50m/arm | x50m/arm | x50m/arm |
VO2Max Conditioning
6 Rounds of:
:60s Row Hard Pace
:60s Row Light Pace
DAY 2
Warm Up
3 Rounds of:
1:00 Light Row
10 Push Ups demo
5 DB Strict Press per Arm demo
15 Second Plank Hold demo
V. Press Super Set | Set 1 | Set 2 | Set 3 | Set 4 |
BB Strict Press demo | x12 | x12 | x10 | x10 |
DB Lateral Raise | x15 | x15 | x12 | x12 |
H. Press Super Set | Set 1 | Set 2 | Set 3 | Set 4 |
Incline DB Press | x12 | x12 | x10 | x10 |
DB Flys | x15 | x15 | x12 | x12 |
Press Auxillary | Set 1 | Set 2 | Set 3 | |
Dips | x10 | x10 | x10 | |
Tricep Push Downs | x15 | x15 | x15 | |
Core Tri Set | Set 1 | Set 2 | Set 3 | |
WTD Crunches | x10 | x10 | x10 | |
Straight Leg Sit Ups demo | x10 | x10 | x10 | |
Russian Twists demo | x10/side | x10/side | x10/side |
Aerobic Conditioning
3 Rounds of:
40 Cal Bike
30 Cal Row
20 Cal Ski Erg
DAY 3
Warm Up
3 Rounds of:
5 Spiderman + Reach per side
5 Walkouts
10 KB Goblet Good Mornings
10 Banded Pull Aparts
Hinge Tri Set | Set 1 | Set 2 | Set 3 | Set 4 |
Deadlift | x8 | x8 | x8 | x8 |
BB Good Morning demo | x10 | x10 | x10 | x10 |
Reverse Hypers | xMax | xMax | xMax | xMax |
Push Super Set | Set 1 | Set 2 | Set 3 | |
DB Flat Bench | x10 | x10 | x10 | |
DB Front Raises | x12 | x12 | x12 | |
Pull | Set 1 | Set 2 | Set 3 | |
Lat Pull Down | x20 | x20 | x20 | |
Auxillary Circuit | Set 1 | Set 2 | Set 3 | Set 4 |
Step Ups | x10/leg | x10/leg | x10/leg | x10/leg |
Push Ups demo | xMax | xMax | xMax | xMax |
KB Goblet Squat demo | x10 | x10 | x10 | x10 |
KB Front Rack Carry | x50m | x50m | x50m | x50m |
Sled/Prowler Conditioning
6 Rounds of:
50m Sled or Prowler Push
Rest 2:00
DAY 4
Warm Up
3 Rounds of:
1:00 Light Row
10 Scapular Pull Ups demo
10 Banded Pull Aparts
10 Straight Leg Sit Ups
Exercise | Set 1 | Set 2 | Set 3 | Set 4 |
Pull-Ups demo | xMax | -1 | -1 | -1 |
Rev. Grip Pull Downs | x10 | x10 | x10 | x10 |
Exercise | Set 1 | Set 2 | Set 3 | Set 4 |
Face Pulls | x12 | x12 | x10 | x10 |
Upright Rows | x15 | x15 | x12 | x12 |
Exercise | Set 1 | Set 2 | Set 3 | |
Close Grip Assisted Pull Ups | x10 | x10 | x10 | |
Cable Preacher Curls | x15 | x15 | x15 | |
Exercise | Set 1 | Set 2 | Set 3 | |
Plank Hold demo | x20 Seconds | x20 Seconds | x20 Seconds | |
Hollow Hold | x20 Seconds | x20 Seconds | x20 Seconds |
Aerobic Conditioning
15:00 Stair Climber
DAY 5
Warm Up
3 Rounds of:
5 Reverse Lunges Per Leg
5 Waiter Squats per Arm
10 TRX Rows
10 BB Strict Press demo
Exercise | Set 1 | Set 2 | Set 3 | Set 4 |
Bench Press or Machine Bench | x8 | x8 | x8 | x8 |
DB Strict Press demo | x10 | x10 | x10 | x10 |
Push Ups demo | xMax | xMax | xMax | xMax |
Exercise | Set 1 | Set 2 | Set 3 | |
Chest Supported Row | x10 | x10 | x10 | |
Rear Delt Flys | x12 | x12 | x12 | |
Exercise | Set 1 | Set 2 | Set 3 | |
Back Squat or Hack Squat | x20 | x20 | x20 | |
Auxillary Circuit | Set 1 | Set 2 | Set 3 | Set 4 |
Hamstring Curl or Back Extension | x10 | x10 | x10 | x10 |
DB Arnold Press | x10 | x10 | x10 | x10 |
Cossack Squats | x10/leg | x10/leg | x10/leg | x10/leg |
1 Arm Overhead Carry | x25m/arm | x25m/arm | x25m/arm | x25m/arm |
VO2Max Conditioning
8 Rounds of:
:10s Sprint Hard Pace
:40s Jog Light Pace
WORKOUT DAY MEALS
Waking | Meal 1 |
12pm 40+g Protein No Extra Fat 80g Extra Carbs |
6-8 oz Chicken 2 Cup White or Brown Rice 1-2 Cups of Vegetables |
3-4 Hours Later | Meal 2 |
2-3 Hours Later 40+g Protein 15g Extra Fat 80g Extra Carbs |
6-8 oz Chicken or Fish 2 Cup White or Brown Rice 1-2 Cups of Vegetables 1 Tbsp Coconut or Olive Oil |
3-4 Hours Later | Meal 3 |
2-3 Hours Later 40+g Protein 15g Extra Fat 80g Extra Carbs |
6-8 oz Chicken or Fish 2 Cup White or Brown Rice 1-2 Cups of Vegetables 1 Tbsp Coconut or Olive Oil |
3-4 Hours Later | Meal 4 |
2-3 Hours Later 40+g Protein 15g Extra Fat 80g Extra Carbs |
Shake: 1 Cup Oatmeal 1 Scoop Protein Powder 144g Frozen Strawberries 2 Tbsp Peanut or Almond Butter 1-2 Cups Water or Unsweeted Almond Milk 2 Cup Spinach |
1 Hour Before Bed | Meal 5 |
1-2 Hours Later 40+g Protein 15g Extra Fat 80g Extra Carbs |
1 Cup Egg Whites 2 Eggs 1/2 Avocado 1-2 Cups Veggies 1 Cup Oatmeal |
REST DAY MEALS
Waking | Meal 1 |
12pm 40+g Protein 15g Extra Fat No Extra Carbs |
2 Eggs 1 Cup Egg Whites 1/2 Cup Chopped Onion 1 Cup Chopped Pepper 1/2 Avocado |
3-4 Hours Later | Meal 2 |
2-3 Hours Later 40+g Protein 15g Extra Fat No Extra Carbs |
6-8 oz Chicken or Fish 2 Cups of Vegetables 1/2 Avocado |
3-4 Hours Later | Meal 3 |
2-3 Hours Later 40+g Protein 15g Extra Fat 50g Extra Carbs |
6-8 oz Lean Ground Beef 2 Cup Broccoli Slaw 1 Cup Cauliflower Rice 1 Tbsp Coconut or Olive Oil 1 Cup White or Browwn Rice |
3-4 Hours Later | Meal 4 |
2-3 Hours Later 40+g Protein 15g Extra Fat 50g Extra Carbs |
6-8 oz Chicken or Fish 1 Cup Broccoli Slaw 1 Cup Cauliflower Rice 1 Cup Cooked Sweet Potatoes or Potato 1 Tbsp Olive Oil |
1 Hour Before Bed | Meal 5 |
1-2 Hours Later 40+g Protein 15g Extra Fat 100g Extra Carbs |
Shake: 1 Scoop Protein Powder 2 Tbsp Chia Seeds 144g Frozen Strawberries 1 Cup Spinach 1-2 Cups Water or Unsweeted Almond Milk 1 1/2 Cup Oatmeal |
ABBREVIATION KEY
BB: | Barbell |
DB: | Dumbbell |
KB: | Kettlebell |
1RM: | One rep max |
BS: | Back Squat |
FS: | Front Squat |
RDL: | Romanian Dead Lift |
PS: | Power Snatch |
PJ: | Power Jerk |
CnJ: | Clean and Jerk |
PC: | Power Clean |
WTD: | Weighted |
Rev: | Reverse |
RFT: | Rounds for Time |
AMRAP: | As Many Reps as Possible |