DAY 1
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 | Set 5 | Set 6 |
| Front Squat | 6 Reps | 6 Reps | 4 Reps | 4 Reps | 8 Reps | 8 Reps |
Rest: As Needed
Tempo 3/1/1/0
| Exercise | Set 1 | Set 2 | Set 3 | Set 4 | Set 5 |
| Snatch Grip RDL | 8 Reps | 8 Reps | 8 Reps | 8 Reps | 8 Reps |
Rest: 90s
Tempo 3/1/1/0
| Excercise | Set 1 | Set 2 | Set 3 | |
| Hip Bridge + Leg Curl | 12 Reps | 12 Reps | 12 Reps | |
| Walking DB Lunges | 12 Reps per leg | 12 Reps per leg | 12 Reps per leg |
Rest: 90s
Tempo 2/0/1/0
Conditioning
12:00 AMRAP of:
22 Air Squats
12 Toes to Bar
9 Burpees
DAY 2
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 Push Ups demo
10 Sit Ups
| Exercise | Set 1 | Set 2 | Set 3 | Set 4 | Set 5 | Set 6 |
| Close Grip Bench Press | 6 Reps | 6 Reps | 4 Reps | 4 Reps | 8 Reps | 8 Reps |
Rest: Next Exercise
Tempo 4/0/1/1
| Exercise | Set 1 | Set 2 | Set 3 | Set 4 | Set 5 | Set 6 |
| Inverted Row | 8 Reps | 8 Reps | 8 Reps | 8 Reps | 8 Reps | 8 Reps |
Rest: 90s
Tempo 3/0/1/1
| Excercise | Set 1 | Set 2 | Set 3 |
| 15 Degree Incline DB Bench | 6 Reps | 6 Reps | 6 Reps |
| Prone Incline Lateral Raise | 10 Reps | 10 Reps | 10 Reps |
Rest: 60s
Tempo 3/0/1/0
VO2 Max Conditioning
7:00 AMRAP of:
Push Up
V-Up
Ball Slam
*Increase by 1 rep each round
DAY 3
Warm-Up
5:00 Light-pace Cardio Machine
Aerobic Conditioning
25:00 Cardio of Choice
HR 120-140 BPM
"Cindy"
20:00 AMRAP of:
5 Pull Ups
10 Push Ups
15 Air Squats
DAY 4
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 | Set 5 | Set 6 |
| Back Squat demo | 6 Reps | 6 Reps | 4 Reps | 4 Reps | 8 Reps | 8 Reps |
Rest: 2 Min
Tempo 3/0/1/0
| Exercise | Set 1 | Set 2 | Set 3 | Set 4 |
| Leg Press | 8 Reps | 8 Reps | 8 Reps | 8 Reps |
Rest: Next Exercise
Tempo 3/0/1/0
| Excercise | Set 1 | Set 2 | Set 3 | Set 4 |
| Back Extension | 8 Reps | 8 Reps | 8 Reps | 8 Reps |
Rest: 75s
Tempo 2/0/1/1
| Excercise | Set 1 | Set 2 | Set 3 |
| Glute Bridge | 10 Reps | 10 Reps | 10 Reps |
Rest: Next Exercise
Tempo 2/0/1/1
| Excercise | Set 1 | Set 2 | Set 3 |
| Thruster | 10 Reps | 10 Reps | 10 Reps |
Rest: 60s
Tempo 3/1/X/1
"The Chief"
5x3:00 AMRAP of:
3 Power Cleans (135lbs)
6 Push Ups
9 Air Squats
Rest 1:00 between each AMRAP
DAY 5
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 TRX Rows
10 BB Strict Press
10 Sit Ups
| Exercise | Set 1 | Set 2 | Set 3 | Set 4 |
| DB Strict Press | 6 Reps | 6 Reps | 6 Reps | 6 Reps |
Rest: 90s
Tempo 4/0/1/0
| Exercise | Set 1 | Set 2 | Set 3 | Set 4 |
| DB Lateral Raises | 8 Reps | 8 Reps | 8 Reps | 8 Reps |
Rest: 90s
Tempo 3/0/1/0
| Excercise | Set 1 | Set 2 | Set 3 | Set 4 |
| Cable Preacher Curls | 8 Reps | 8 Reps | 8 Reps | 8 Reps |
| Lying DB Tricep Extensions | 8 Reps | 8 Reps | 8 Reps | 8 Reps |
Rest: 60s
Tempo 3/0/1/0
Exercise
50 Reverse Curls + 50 Behind the Neck Presses
*Every break do 10 Hollow Rocks
VO2 Max Conditioning
EMOMx10:00
50m Sled Push
*Moderate Weight
DAY 6
Warm-Up
5:00 Light-pace Cardio Machine
Aerobic Conditioning
25:00 Cardio of Choice
HR 120-140 BPM
Conditioning
For Time:
50 Calorie Row
50 Push Ups demo
50 Sit 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 |
