Explosive Strength/Strength Speed/
Assistance/P-Chain/Core/GPP: PM
Straight Arm Abs: 3 x 10-15
Band Hip/Back Ext: 3 x 15-20
Lat Pulldown: 3 x10
Wt Knee Jumps(DB each hand): 25 x 3/3,
35 x 3, 45 x 3, 55 x 3, 65 x 3, 75 x 3
Speed Axle Deficit DL(RAW/no belt):
363 x 1-2 reps, every 30-40 seconds
For 10 min:
20-Sit Ups
10-Pull Ups
5-Burpees
60ft Prowler Sprint(180#)
6 RDS: 15-17 min
Prowler Sprints(90#): 120ft x 4-5 trips
Absolute Strength/Assistance/
P-Chain/Core/GPP-Endurance: PM
Landmine Rotations: 3 x 1 min
Band Upright Row: 3 x 10
Lt Band Good Mornings: 3 x 20
Straight Arm Abs: 3 x 15
Hip Extension: 20, 25 x 15/15
Double Unders: 10 x 20 reps
Close Grip Bench: 135 x 5, 185 x 5,
225 x 5, 245 x 5, 275 x 3
DB Row: 100 x 5, 125 x 5, 150@3 x 3
5-4-3-2-1 reps
Box Jumps(43")
CTB Pull Ups
Clap Push Ups
For Time: 3:19
Absolute Strength/Strength-Endurance/
Assistance/P-Chain/Core: PM
Muscle Clean: 88 x 5/5, 135 x 5/5, 172 x 5
Hip/Back Ext: 20/20/20
Pullparts: 15/15/10
CoC#1,1.5, 2: 4-6 x 1-5 reps
KB Swings: 53 x 10/10/10
Log Press: 134 x 3/3, 164 x 3/1, 178 x 3/3,
198 x 4, 228 x F(clean)
Farmer's Walk(60ft/no turn): 105 x 4 trips, 155 x 4 trips,
195 x 3 trips, 245 x 2 trips, 265 x 1 trip, 285 x 45ft
50" Stone Load: 175 x 1/1, 190 x 2/2, 210@5 x 5/
240 x F/3/3/4
Active Recovery/GPP/
Assistance/P-Chain/Core: PM
Sled Pull: 90@2 x 120ft, 135 x 180ft
Sled Drag: 90@2 x 120ft, 135 x 180ft
Prowler Push(60ft): 270 x 6 trips
Cam-Bar Zercher Carry(80ft): 225 x 10 trips
Cam-Bar Zercher DL: 225 x 2/2/1/1
Burpee Pull Ups: 20 x 5 reps, rest 30-45 sec
Tabata Push Ups: 15/15/15/15-13/10/8/7
Tabata Box Jumps(20"): 12/12/12/12-12/12/12/17
Active Recovery/Pre-Rehab/
Assistance/P-Chain/Core: PM
KB Bottoms Up Bench: 35 x 10, 53 x 5
KB Bottoms Up Press: 25 x 10, 35 x 5
KB Bench: 53 x 10, 70 x 5
KB Press: 35 x 10, 53 x 10
KB Rows: 70 x 8/8
KB Shrugs: 53 x 12/20
Axle Close Grip Floor Press: 125 x 10, 175 x 8
Axle Floor Press: 175 x 10, 225 x 5
Axle Press: 85 x 5/5/5, 135 x 3/4
KB Skullcrushers: 25 x 12, 35 x 15/12
Axle Curl: 35 x 20/20
Strict Ring Dips: 12/12/12
Straight Arm Abs: 3 x 8-10
Facepulls: 3 x 12
Standing Ab-Holds: 2 x 20 seconds
Seated Close Grip Row-Holds: 160 x 45/25 sec
GHD Sit Ups: 6 x 10, short rest
GPP/GPP-Endurance/Power
Endurance/Strength Endurance: PM
800 M Run
Wall Climb: 1/1
Pull Ups: 10/10
Sit Ups: 20/15
Dip Walk:
800 M Run
16 min:
Sled Lunge/Drag(90/135#): 60ft each
Box Jumps(30"): 20/20
Burpee Wall Ball(20#): 15/15
Ball Slam(30#): 10/15
15 min:
Tire Flip(700#): 10 x 1, 2/5
12 min:
Sled Push(hi)/Sled Sprint(lo):
90/180@60ft x 6-8 trips each
12 min:
GPP/Strength/Assistance/
GPP-Endurance: PM
5-Pull Ups
20-Double Unders
5 RDS
Back Squat(high bar): 135 x 5/5,
185 x 5/5, 225 x 5/5, 275 x 5/5,
315 x 2/2
Rack Zercher DL(3 stance): 135 x 5,
185 x 3, 235@6 x 3
Straight Arm Abs: 3 x 8-10
Hammer Curls: 3 x 8
Wt Decline Sit Ups: 3 x 10
Back Extension: 2 x 20
One Legged Hip/Back Ext: 2 x 10
5-Burpees
10-Squats
15-Double Unders
10 RDS: 10:30
