Day 1: Full Body Strength
Cardio of Choice: Bike/Run/Row/Walk/Stairmaster…
Dynamic Mobility: Peform 10 of Each
Cat/Cows, Arm/Leg Extensions, Adductor Rocks, Best Stretch in World, Bridges, Deadbugs, 90/90's, Half Kneeling Hip Flexor Stretch, Up Dog Down Dog, PVC or Band Shoulder Passthroughs, Miniband or Abductor Machine 20 reps each
Power: 3 Rounds
5 High Box Jumps
510 Hanging Toe to Bars or Knee to Elbows
:20each side Copenhagen Plank
Block A: 4 Rounds
6 Barbell or DKB Cleans (Build weight 5-10lb each set if barbell)
8 Barbell or DKB Bent Rows (same weight ^)
10 Barbell or DKB Pushups
Block B: 4 Rounds
Goblet Squat x 20 (Moderate to Heavy)
DB Bench Press x 15
Chin Ups x Failure
Max Bike sprint x 30 sec
90 sec rest
Block C: 4 Rounds
Bulgarian Split Squats x 10 Each Leg
DB Shoulder Press x 15
DB curls x 12 each
200m Loaded Carry
(100m FR/100m Farmer Carry)
Day 2: Full Body Strength
Cardio of Choice: Bike/Run/Row/Walk/Stairmaster…
Dynamic Mobility: Peform 10 of Each
Cat/Cows, Arm/Leg Extensions, Adductor Rocks, Best Stretch in World, Bridges, Deadbugs, 90/90's, Half Kneeling Hip Flexor Stretch, Up Dog Down Dog, PVC or Band Shoulder Passthroughs, Miniband or Abductor Machine 20 reps each
Power: 3 Rounds
5-10 Bench Plyo Pushup
5e Single Arm DB Snatch
Block A: 4 Rounds
12-10-8-6 Bench Press (Build weight each round to heavy 6)
5-10 Hand Release Pushups
5 Stoplight Pullups
Block B: 4 Rounds
10 Landmine Single Arm Presses
10 Single Arm Half Kneeling Cable High to Low Rotational Row
40ft or 10 Burpee Broad Jump
2 mis rest after each round
Block C
4x
15 Split Squat Each
8 DDB DL + 50m Farmer Carry + DDB DL (must be unbroken)
20 Cal Row
2 min rest after each round
Core Finisher: 3 Rounds :30 on :10 off
Hollow Hold
Sprinter Knee Tucks
Hip Lifts
Side Plank Hip Dips
Day 3: Full-Body Engine Work
Cardio of Choice: Bike/Run/Row/Walk/Stairmaster…
Dynamic Mobility: Peform 10 of Each
Cat/Cows, Arm/Leg Extensions, Adductor Rocks, Best Stretch in World, Bridges, Deadbugs, 90/90's, Half Kneeling Hip Flexor Stretch, Up Dog Down Dog, PVC or Band Shoulder Passthroughs, Miniband or Abductor Machine 20 reps each
Power: 3 Rounds
20 KB Swings
5 Broad Jumps
:30 Stability Ball Elevated Plank
Block A: For Time
800-400-200m Run
30-20-10
Alt DB Clean and Press
Goblet Squat
Row or Bike Cals
Pushups
Goblet Lunge
PRO (50/35)
OPEN (35/20)
*50ft Sled Push after each round