Rx: Friday May 20th

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

Rx: Thursday May 19th

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:

Rx: Tuesday May 17th

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

Rx: Monday May 16th

GPP-Strength/Explosive Strength/
Strength Endurance: PM

20-Wt Lunge Steps
20-AB Wheel
20-Hip/Back Ext
20-DB Row(60#)
3 RDS

Speed DL + Bands: Lt+135 x 3,
Lt+225 x 3, AV+225 x 3, Lt+255 x 3,
AV+255 x 3
Deadlift(RAW): 345 x 3, 405 x 5, 455 x 1,
455 x 3(sumo)
Stone Clean & Press: 120@5 x 1-2 reps
Stone to Shoulder: 175 x 2/2

Farmer's Walk(60ft): 103 x 120ft, 153 x 120ft,
195 x 120ft/200ft

50" Stone Load: 175 x 1/2, 190 x 2/2, 210 x 2/2,
240 x 1/2, 265 x 1/F/1

BB Yoke Walk(135#)
Heavy Bag Carry(70#)
Keg Carry(90#)
Keg Press(40#)
15 min: 3-4 rotations

Rx: Saturday May 14th

P-Chain/Core/GPP-Strength/
GPP-Endurance: PM

Straight Arm Abs: 3 x 10
Facepulls: 3 x 15
DB Suitcase DL-Holds: 3 x 30 sec
Back Extension: 3 x 12-15
Seated Row: 3 x 12-15
DB Side Bends: 3 x 5

Sled Pulls/Backwards Drag(60ft):
90/135/180/225/270 x 2 trips each
Axle Def DL(overhand grip): 125 x 3/3,
215 x 3/3 255 x 3/2, 295 x F/1/F

Sled Backwards Drag(270#): 60ft x 4 trips,
drop each plate down to 45 x 1-4 trips each

Close Grip Bench: 225 x 8/9/10

100ft Plate Carry(100#)
5-6-7-8-9-10-11-12-13-14-15 reps
Burpees
For Completion: ~20 min

Rx: Friday May 13th

Explosive Strength/GPP-Endurance: PM

Power Snatch: 40/50kg x 3/3, 60kg x 3/3,
70kg x 4, 80kg x 1/1

40-Squats
30-T2B
20-KB Swings(53#)
200 M Run
3 RDS: 17:09

Rx: Thursday May 12th

Explosive Strength/Power Endurance: PM

Wt Knee Jumps: 25 x 3/3, 35 x 3/3,
45 x 3, 55 x 3, 65 x 3

1-3.5" Deficit DL(354#)
2-Box Jumps(43")
On the minute, For 10 min:

10-9-8-7-6-5-4-3-2-1 reps
CTB Pull Ups
For Time: 6:15

Rx: Wednesday May 11th

GPP/Power-Endurance/
GPP-Endurance: PM

20-Lunge Steps
20-Hip/Back Extension
20-Decline Sit Ups
3 RDS:

Double Unders: 3 x 20

Front Squat: 225@6 x 2
Every 30 seconds,
For 6 min:
Back Squat: 275@6 x 2,
315@3 x 1, 1 min rest

10-GHD Sit Ups
10-Burpees w/8ft touch
250 M Row
5 RDS: 16:08,10+10

21-15-9 reps
Box Jumps
Push Ups w/hand release
For Time: 2:08

Rx: Tuesday May 10th

Active Recovery: AM

Strict Pull Ups: 4 x 5
Triceps Pressdown: 4 x 20
DB Incline Press: 60/35 x 20
DB Shrugs: 45 x 20

Rx: Monday May 9th

Absolute Strength/Power Endurance/
P-Chain/Core/GPP-Endurance: PM

AV Band Good Mornings: 3 x 20
CoC#T, 1.5, 2: 3-5 x 1-3 reps
Sled Pull/Drag(90#): 40-60ft x 6 trips

DL-Farmer's Picks/Holds: 103@2 x 30 sec,
153 x 2 x 30 sec, 193 x 30 sec/3 x 10 sec,
243 x 30 sec/3 x 10 sec, 273 x 10-20 sec,
293 x 10 sec

50" Stone Load(240#):
Every 30 seconds,
For 10 min: 12 min-22 reps

BB Yoke Walk(135#): 12 min-3 trips

40-Back Extension
40-Hip Extension
40-Wt Sit Ups(26#)
40-AB Wheel
For Completion:

Rx: Sunday May 8th

Absolute Strength/Assistance: PM

Iso-Lat Row: 3 x 8-10
Pullparts: 6 x 10
CoC #T,1.5, 2: 6-8 x 1-3 reps

Bench Press: 225 x 2, 245 x 1, 275 x 1,
300 x 1, 315 x 1
Close Grip Bench: 275 x 2

DB Incline(palms in): 65 x 8
DB Floor Press: 75 x 12, 85 x 10

DB DL-Rows: 100 x 5, 120 x 5, 135 x 5,
150 x 5
Triceps Pressdown: 3 x 4-8
Straight Arm Abs: 3 x 8-10
Hammer Curl Cardio: 55-5 x 3-5 reps each

Rx: Saturday May 7th

Explosive Strength/Power Endurance/
P-Chain/Core: PM

One Legged Reverse Hypers: 50 x 20,
100 x 20, 150 x 20

Cam-Bar Box Squat: 225@12 x 2,
275 x 1, 325 x 1
Seated Cam-Bar Good Mornings:
135 x 8, 185 x 5/5, 225 x 5
Cam-Bar Good Mornings: 225 x 5/5
Cam-Bar Zercher Squat: 225 x 5/5

Hip/Back Extension: BW x 20,2-mini x 20/20,
2-mini+25 x 20

Speed Axle Def DL: 115kg x 2/4, 135kg@3 x 2,
145kg@3 x 2, 155kg@5 x 2

5-Box Jumps(43")
10-CTB Pull Ups
15-Wall Ball(13-15ft)
30-Sit Ups
5 RDS: 18:29

Rx: Thursday May 5th

Absolute Strength/P-Chain-Core/
GPP-Strength Endurance: PM

Back Squat + BTN PJ: 70kg x 2+1/2+1,
90kg x 2+1, 100kg x 2+1, 110kg x 2+F/
2+1/2+1
Bench Press: 185@3 x 3, 205@2 x 3,
225@2 x 3, 265 x 3, 275 x 2, 285 x 1

DB Row: 125@3 x 5
Hammer Curls: 3 x 4-8
Facepulls: 3 x 15
Straight Arm Standing Abs: 3 x 10

Prowler Push/Sprints: 180@100ft x 5-7 trips

Rx: Wednesday May 4th

Power Endurance/P-Chain-core: PM

Straight Arm Standing Abs: 3 x 10
DB Side Bends: 3 x 5
Hip/Back Extension: 3 x 20

Low Box Squat: 135@6 x 5

5-Power Clean(60kg)
7-GHR
9-T2b
12-Ring Dips
6 RDS: 18 min

Rx: Tuesday May 3rd

GPP-Strength Endurance: PM

Sled Pull/Drag
8 min: 90 x 40-60ft trips

9-Deadlift(155#)
12-Push Ups w/hand release
15-Box Jumps(24")
10 RDS: 18:39

5-Lunge Steps(each)
5-Push Press(45#)
8 min: No drop

20-Good Morning(45#)
20-Back Squat(45#)
4 RDS: No drop

Rx: Monday May 2nd

Absolute Strength/P-Chain-Core: PM

Zercher Squat: 95 x 5, 125 x 5, 175 x 5,
215 x 5/5, 265 x 3/5

Log Clean & Press: 90 x 5, 134 x 5, 164 x 5,
178 x 5
Log Press: 208 x 3

Stone Load: 175 x 5/5, 190 x 5, 210@3 x 2,
240 x 4, 265 x 1/2, 210 x 12!

3-Way Ab Wheel: 21/10/10/10
Hip/Back Extension: 35 x 15/15, 53 x 15
Sit Ups: 15/15

Rx: Saturday April 30th

Active Recovery/GPP/Met-Con: PM

Back Squats(high bar): 135 x 5/5, 185 x 5/5,
225 x 5/10
Push Press: 40kg x 5/5, 60kg x 5/5

300 M Run
15-GHD Sit Ups
5-Burpee Pull Ups
5 RDS: 17:42

50-Thrusters(88#)
50-Push Ups w/hand release
50-Box Jumps
50-Walking Lunge Steps (each leg)
For Completion:

Rx: Friday April 29th

Strongman Met-con/GPP/Active Recovery: PM
500 M Row

Power Snatch: 40/50kg x 2, 60kg x 2/2,
70kg x 2/2, 164 x 2, 80kg x 1+F
Muscle Snatch: 70kg x 1, 60kg x 2

Tire Flip(700#): 8 x 2 Flips
Bar Muscle Ups: 3/5
CT2ndB: 3/5/6

Speed Axle Bench: 195@8 x 3, 245 x 3
One Arm KB Push Jerk: 53 x 10, 70 x 5

Rx: Thursday April 28th

Dynamic DL/Assistance P-Chain/Core: PM

42" Box Squat Jumps: 6 x 2 jumps
Wt Knee Jumps: 25/30/35/50 x 3 jumps each
Standings Abs: 3 x 10
Hip/Back Extension: 25 x 15, 45 x 15/15

Speed Deficit DL + Chains(40#): 221 x 3/2/1,
273 x 3/2/1, 2/2/2, 1/1/1, 303 x 1/1/1/1/1

Axle Rows: 123 x 8, 173 x 6/10/8
GHR: BW x 10, 25 x 5/8

12-Zercher Lunge Steps(77/77/99/121#)
10-Zercher Squats
8-GHD Sit Ups
4 RDS

Burpee Pull Ups: 5 x 10