DAY 1
Warm-Up
5:00 Light Pace Cardio Machine
2 Rounds of:
5 Spiderman + Reach each side
5 Scapular Pull Ups demo
5 Scapular Push Ups
2 Rounds of:
10 BB Bent Over Rows
10 Sit Ups
| Exercise | Set 1 | Set 2 | Set 3 | Set 4 |
| Bench Press | 10 Reps | 10 Reps | 10 Reps | 10 Reps |
Rest: Next Exercise
Tempo 4/0/1/0
| Exercise | Set 1 | Set 2 | Set 3 | Set 4 |
| 1 Arm DB Row | 10 Reps per arm | 10 Reps per arm | 10 Reps per arm | 10 Reps per arm |
Rest: 60s
Tempo 4/0/1/0
| Excercise | Set 1 | Set 2 | Set 3 | Set 4 |
| 30 Degree Incline DB Bench | 12 Reps | 12 Reps | 12 Reps | 12 Reps |
Rest: Next Exercise
Tempo 3/0/1/0
| Excercise | Set 1 | Set 2 | Set 3 | Set 4 |
| Chin Ups | 10 Reps | 10 Reps | 10 Reps | 10 Reps |
Rest: 60s
Tempo 3/0/1/0
Conditioning
15:00 AMRAP of:
5 Push Press (use 8RM)
20 Russian Twists
50 Jump Rope
DAY 2
Warm-Up
5:00 Light Pace Cardio Machine
2 Rounds of:
5 Walking Lunges per Leg
5 Inchworms
5 Wall Squats
2 Rounds of:
10 Bodyweight Squats demo
10 KB Goblet Good Mornings
15s Plank Hold
| Exercise | Set 1 | Set 2 | Set 3 | Set 4 |
| Front Squat | 10 Reps | 10 Reps | 10 Reps | 10 Reps |
| Glute Hamstring Raise | 10 Reps | 10 Reps | 10 Reps | 10 Reps |
Rest: Next Exercise
Tempo 4/0/1/1
| Exercise | Set 1 | Set 2 | Set 3 | Set 4 |
| Front Foot Elevated Split Squat | 12 Reps per leg | 12 Reps per leg | 12 Reps per leg | 12 Reps per leg |
Rest: Next Exercise
Tempo 3/0/1/1
| Excercise | Set 1 | Set 2 | Set 3 | Set 4 |
| Romanian Deadlift | 12 Reps | 12 Reps | 12 Reps | 12 Reps |
Rest: 60s
Tempo 3/0/1/0
| Excercise | Set 1 | Set 2 | Set 3 |
| Glute Bridge | 12 Reps | 12 Reps | 12 Reps |
Rest: Next Exercise
Tempo 2/0/1/1
| Excercise | Set 1 | Set 2 | Set 3 |
| 1 Arm Farmer's Carry (4x25m) | 100m | 100m | 100m |
Rest: 60s
Conditioning
6 RFT:
30 Air Squats
30 Push Ups
30 Walking Lunges
400m Run
DAY 3
Warm-Up
5:00 Light Pace Cardio Machine
Aerobic Conditioning
30:00 Cardio of Choice
HR 120-140 BPM
DAY 4
Warm-Up
5:00 Light Pace Cardio Machine
2 Rounds of:
5 Spiderman + Reach each side
5 Scapular Pull Ups
5 Scapular Push Ups
2 Rounds of:
10 TRX Rows
10 BB Strict Press
10 Sit Ups
| Exercise | Set 1 | Set 2 | Set 3 | Set 4 |
| 1 Arm DB Strict Press demo | 10 Reps per arm | 10 Reps per arm | 10 Reps per arm | 10 Reps per arm |
Rest: Next Exercise
Tempo 4/0/1/0
| Exercise | Set 1 | Set 2 | Set 3 | Set 4 |
| Chin Ups - Close Grip | 10 Reps | 10 Reps | 10 Reps | 10 Reps |
Rest: 75s
Tempo 4/0/1/0
| Excercise | Set 1 | Set 2 | Set 3 |
| DB Lateral Raise | 12 Reps | 12 Reps | 12 Reps |
Rest: Next Exercise
Tempo 2/0/1/1
| Excercise | Set 1 | Set 2 | Set 3 |
| Reverse Crunch | 12 Reps | 12 Reps | 12 Reps |
Rest: 60s
Tempo 2/0/1/0
| Excercise | Set 1 | Set 2 | Set 3 |
| Powell Raise - DB | 12 Reps | 12 Reps | 12 Reps |
Rest: Next Exercise
3/0/1/0
| Excercise | Set 1 | Set 2 | Set 3 |
| AB Roll Out | 15 Reps | 15 Reps | 15 Reps |
Rest: 45s
3/0/1/0
Conditioning
15:00 AMRAP of:
15 Burpees
25 Calorie Row
DAY 5
Warm-Up
5:00 Light Pace Cardio Machine
2 Rounds of:
5 Walking Lunges per Leg
5 Inchworms
5 Wall Squats
2 Rounds of:
10 Bodyweight Squats
10 KB Goblet Good Mornings
15s Plank Hold
| Exercise | Set 1 | Set 2 | Set 3 | Set 4 |
| Back Squat | 10 Reps | 10 Reps | 10 Reps | 10 Reps |
Rest: Next Exercise
Tempo 4/0/1/0
| Exercise | Set 1 | Set 2 | Set 3 | Set 4 |
| Leg Curl | 10 Reps | 10 Reps | 10 Reps | 10 Reps |
Rest: 90s
Tempo 4/0/1/0
| Excercise | Set 1 | Set 2 | Set 3 | Set 4 |
| Leg Press | 12 Reps | 12 Reps | 12 Reps | 12 Reps |
Rest: Next Exercise
Tempo 3/0/1/0
| Excercise | Set 1 | Set 2 | Set 3 | Set 4 |
| Back Extension | 12 Reps | 12 Reps | 12 Reps | 12 Reps |
Rest: 60s
Tempo 3/0/1/0
VO2 Max Conditioning
4 Rounds of:
L-Sit (Max Time)
3 Wall Walks
50m Farmer's Carry
Rest 1:00
DAY 6
Warm-Up
5:00 Light Pace Cardio Machine
Aerobic Conditioning
20:00 Cardio of Choice
HR 120-140 BPM
Conditioning
24/21/15/12/9/6 of:
Calorie Bike
Incline Push Ups
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 Rounds as Possible |
| EMOM: | Every Minute on the Minute |
| RDL: | Romanian Deadlift |
