Wednesday, September 11, 2019
Band Face Pull 4 x 25
Front Squat 5 x 5 @ 145lbs
Deadlift 5 x 5 @ 185lbs
DB Bench Press 5 x 10 @ 55lbs
KB Incline Row 5 x 10 @ 24kg
STP 2 x 15
Friday, September 13, 2019
Face Pull 4 x 25
Bench Press 10 x 5 @ 145lbs
Goblet Squat 5 x 10 @ 28kg
KB RDL 5 x 10 @ 28kg
Neutral Chin-up 5/4/3/2/2 reps
Monday, September 16, 2019
BPA 4 x 25
Front Squat 5 x 5 @ 185lbs
High Bar Squat 5 x 5 @ 185lbs
DB Incline Press 5 x 10 @ 50lbs
KB Incline Row 5 x 10 @ 24kg
Calf Raise 2 x 8 single+12 double
Mountain Climber with Ball 2 x 10
Front Rack Carry 2 x 25m @ 24kg
Tuesday, September 17, 2019
3 rounds
Assault Bike 1 mile
Sled Push 25 metres @ 4 plates
Sled Drag 25 metres @ 4 plates
MB Carry 25 metres @ 100lbs
Thursday, September 19, 2019
Face Pull 4 x 25
Military Press 10 x 5 @ 105lbs
Front Rack Reverse Lunge 5 x 10 @ 24kg
KB Swing 5 x 10 @ 28kg
TRX Row 5 x 10
Monday, September 23, 2019
Face Pull 4 x 25
Front Squat 5 x 5 @ 205lbs
Deadlift 5 x 5 @ 225lbs
DB Bench Press 5 x 10 @ 65lbs
KB Incline Row 5 x 10 @ 28kg
Tuesday, September 24, 2019
AM
Run 400, walk 400 x 3
MB Chest Pass 3 x 5
Box Jump 3 x 5
Side-side Slam 3 x 5
Neutral Chin-up 5/4/3/3/2 reps
Face Pull 4 x 25
Bench Press 10 x 5 @ 165lbs
Goblet Squat 5 x 10 @ 32kg
KB RDL 5 x 10 @ 32kg
Monday, September 30, 2019
BPA 4 x 25
Front Squat 5 x 5 @ 225lbs
High Bar Squat 5 x 5 @ 225lbs
DB Incline Press 5 x 10 @ 60lbs
KB Incline Row 5 x 10 @ 28kg
KB SA Farmers Walk 2 x 40m @ 24kg
Tuesday, October 1, 2019
AM
3 rounds
Assault Bike 1 mile
Sled March 2 x 20m
Assault Bike 0.75 mile
Sled Drag 2 x 20m
Assault Bike 0.5 miles
SA Farmers Walk 5 x 20m @ 24kg
PM
Squatober
Front Squat 5 @ 135, 5 @ 185, 5 @ 225
High Bar Squat 5 @ 225, 3 @ 275, 1 @ 315
Wednesday, October 2, 2019
AM
Power Circuit – 5 sets x 5 reps
Box Jump
MB Chest Pass
KB Swing with Band
MB Slam
PM
Face Pull 4 x 25
Military Press 10 x 5 @ 115
Reverse Lunge with KB 3 x 10 @ 24kg
KB Swing 3 x 10 @ 32kg
TRX Row 5 x 10
SSB Squat 5 @ 160lbs, 5 @ 210, 5 @ 250, 3 @ 300, 1 @ 340
Thursday, October 3, 2019
AM
4 mins uphill treadmill
4 mins assault bike
4 mins uphill treadmill
4 mins assault bike
4 mins uphill treadmill
4 mins assault bike
6 mins uphill treadmill
PM
Front Squat 5 @ 135lbs, 5 @ 185, 5 @ 225, 3 @ 275, 1 @ 315
Friday, October 4, 2019
Face Pull 4 x 25
Front Squat 5 @ 135lbs, 5 @ 185, 3 x 5 @ 225
Deadlift 3 x 5 @ 275
DB Bench Press 50TR @ 75lbs 25/15/10
KB Incline Row 50TR @ 28kg 25/15/10
Monday, October 7, 2019
Face Pull 4 x 25
Bench Press 5 x 5 @ 185
Goblet Squat 5 x 10 @ 36kg
KB RDL 5 x 10 @ 36kg
Neutral Chin-up 5/4/4/3/2 reps
Paused SSB Squat 5 @ 160lbs, 3 @ 250, 2 @ 300, 1 @ 340
Tuesday, October 8, 2019
Power Circuit 5 sets x 5 reps
MB Chest Pass
Box Jump
MB Slam side-side
KB Swing with band
MB Shoulder Carry 4 x 25m @ 100lbs
Wednesday, October 9, 2019
BPA 4 x 25
Squat 5 x 5 @ 275lbs
DB Incline Press 50TR @ 70lbs 24/16/10
KB Incline Row 5 x 10 @ 28kg
Zigzag KB Farmers Walk 4 x 25m @ 28kg
Thursday, October 10, 2019
4 rounds
Assault Bike 1 min @ 70+ rpm
Uphill treadmill 4 mins 5.0 @ 3.5mph
Cooldown uphill treadmill 4 mins
High Bar Squat 5 @ 135, 5 @ 185, 5 @ 225, 3 @ 275, 2 @ 315, 1 @ 365, 2 @ 315, 3 @ 275
Friday, October 11, 2019
BPA 4 x 25
KB Swing 3 x 10 @ 32kg
SA Front Rack Reverse Lunge 3 x 10 @ 24kg
Military Press 5 x 5 @ 135
Front Squat 5 @ 135, 5 @ 185, 5 @ 225, 1 @ 275, 1 @ 315, 1 @ 365
Ring Row 5 x 10
Saturday, October 12, 2019
Rogue Airbike 50/10 sec x 5
Pause SSB Squat 5 @ 160, 5 @ 210,
3 x 5 @ 250
Strict Log Press 3 x 5 @ 135
Log Row 3 x 5 @ 135
Monday, October 15, 2019
BPA 4 x 25
Front Squat 5 @ 135, 5 @ 185, 5 @ 225, 3 x 5 @ 245lbs
KB Incline Row 50TR @ 32kg 18/14/10/8
Deadlift 5 @ 225, 3 x 5 @ 315lbs
DB Bench Press 50TR @ 80lbs 22/18/10
Tuesday, October 16, 2019
Uphill Treadmill 20 mins
Power Circuit 5 sets x 5 reps
Repeat Long Jump
MB Chest Pass
MB Slam
MB Side Throw L/R
High Bar Squat 3 x 10 @ 135lbs, 5 @ 225, 4 @ 275, 3 @ 315, 2 @ 365, 1 @ 405
Thursday, October 17, 2019
Face Pull 4 x 25
Bench Press 5 x 5 @ 205
Goblet Squat 5 x 10 @ 40kg
KB RDL 5 x 10 @ 40kg
Neutral Chin-up 5/5/4/3/2
Friday, October 18, 2019
BPA 4 x 25
High Bar Squat 10 @ 135lbs, 8 @ 185, 5 @ 225, 3 @ 275, 5 x 5 @ 295
DB Incline Press 50TR @ 75lbs 24/16/10
KB Incline Row 5 x 10 @ 32kg
Sled Push 10 x 25m @ 2 plates
Power Circuit 5 sets x 5 reps
Repeat Squat Jump
Side-side MB Slam
MB Chest Pass
Monday, October 21, 2019
BPA 100 TR
Sled Push 4 x 25m
Military Press 5 @ 95, 5 x 5 @ 145
Reverse Lunge with KB Front Rack 3 x 10 @ 28kg
KB Swing 3 x 10 @ 40kg
Ring Row 5 x 10
Front Squat 5 @ 135, 4 @ 185, 3 @ 225, 2 @ 275, 1 @ 315
Thursday, October 24, 2019
BPA 100TR
Front Squat 3 x 5 @ 135, 5 @ 185, 5 @ 225, 5 @ 245, 5 @ 275
DB Bench Press 50TR @ 80lbs
Deadlift 5 @ 225, 5 @ 275, 5 @ 315, 5 @ 335, 5 @ 365
KB Incline Row 50TR @ 32kg
STP 3 x 10
Friday, October 25, 2019
Power Circuit 3 sets x 5 reps
Side-side MB Slam
MB Chest Pass
Side Throw L/R
Seated Jump
Step-up Jump
BPA 100TR
Bench Press 2 x 5 @ 135, 5 @ 185, 5 x 5 @ 225
DB RDL 5 x 10 @ 100lbs
Goblet Squat 5 x 10 @ 40kg
Tuesday, October 22, 2019
SA DB Shoulder Press 3 x 10 @ 50lbs
Goblet Squat 3 x 10 @ 24kg
TRX Row 3 x 10
DB RDL 3 x 10 @ 50lbs
KB Swing 10 reps @ 24kg EMOM for 10 mins
Friday, November 1, 2019
BPA 100TR
Military Press 5 x 5 @ 115lbs
Neutral Chin-up 6/5/4/3/2 reps
Sled Push 2 x 25m @ 1/2/3/4 plates
Bulgarian Squat 3 x 5 w 5 sec pause
High Bar Squat 3 x 10 @ 135, 8 @ 185, 5 @ 225, 5 @ 260, 5 @ 300, 5 @ 340, 1 @ 385, 1 @ 425, 1 @ 455
Back Extension 3 x 10
Calf Raise 2 x 15
Monday, November 4, 2019
BPA 100TR
STP 3 x 10
Bench Press 2 x 5 @ 135, 5 @ 180, 5 @ 205, 3 x 5 @ 235, 1 @ 255, 1 @ 275, 1 @ 295 – pause 1st rep of each set.
HB Squat 3 x 10 @ 135lbs, 8 @ 185, 5 @ 225, 5 x 5 @ 260lbs
DB Incline Press 5 x 10 @ 80lbs
KB Incline Row 50TR @ 32kg 24/16/10
Wednesday, November 6, 2019
DB Bench Press 10 @ 30/35/40/45/50
DB RDL 10 @ 30/35/40/45/50lbs
DB Row 10 @ 30/35/40/45/50lbs
Goblet Squat 10 @ 30/35/40/45/50lbs
DB Curl and Press 2 x 10 @ 20lbs
DB Rear Delt Raise 2 x 10 @ 10lbs
Thursday, November 7, 2019
DB Push Press 20 @ 50lbs
DB Swing 20 @ 50lbs
Uphill Treadmill 5 mins
DB Push Press 20 @ 50lbs
DB Swing 20 @ 50lbs
Uphill Treadmill 5 mins
DB Row 20 @ 50lbs
Goblet Squat 20 @ 50lbs
Uphill Treadmill 5 mins
DB Row 20 @ 50lbs
Goblet Squat 20 @ 50lbs
Uphill Treadmill 5 mins
DB Curl 50TR
DB Shoulder Press 50TR
Friday, November 8, 2019
BPA 100TR
Front Squat 3 x 10 @ 135, 8 @ 185, 5 @ 215, 5 @ 250, 5 @ 280
Bench Press 2 x 5 @ 135, 5 x 5 @ 185
DL 5 @ 225, 5 @ 295, 5 @ 340, 5 @ 385, 1 @ 435, 1 @ 455
KB Swing 3 x 10 @ 48kg
Ring Row 5 x 10
Sunday, November 10, 2019
BPA 100TR
Mountain Climber with Ball 3 x 10
Military Press 5 @ 95, 5 @ 115, 5 @ 135, 8 @ 155
KB CSR 3 x 10 @ 36kg
DL 5 x 5 @ 295
DB Bench Press 50TR @ 85lbs 22/17/11
Tuesday, November 12, 2019
High Bar Squat 3 x 10 @ 135, 8 @ 185, 5 @ 225, 5 @ 280, 5 @ 320, 5 @ 360
Chin-up 6/5/4/3/3
Military Press 5 x 5 @ 125
Back Extension 3 x 12
BPA 100TR
Thursday, November 14, 2019
10 reps, 10 breaths, 9 reps, 9 breaths…1 rep, 1 breath
Bulgarian Squat
DB CSR @ 50lbs
Goblet Squat @ 50lbs
DB Incline Press @ 50lbs
DB Swing @ 50lbs
Friday, November 15, 2019
DB Military Press 3 x 10
DB RDL 3 x 10
DB Row 3 x 10
Goblet Squat 3 x 10
Wednesday, November 20, 2019
STP 3 x 10
BPA 100TR
Bench Press 2 x 5 @ 135, 5 @ 185, 5 @ 195, 5 @ 220, 5 @ 250, 3 x 1 @ 275 – pause 1st rep of each set.
Front Squat 3 x 5 @ 135, 5 @ 185, 3 x 5 @ 230
DB Incline Press 3 x 10 @ 90lbs
DB CSR 50TR @ 75lbs 24/16/10
Thursday, November 21, 2019
AM
All done with 20kg weight vest
Uphill Treadmill Walk 5 mins
Ring Row x 10
Step-up x 10 each
Push-up x 10
KB Swing x 10
Uphill Treadmill Walk 5 mins
Ring Row x 10
Step-up x 10 each
Push-up x 10
KB Swing x 10
Uphill Treadmill Walk 5 mins
Ring Row x 10
Step-up x 10 each
Push-up x 10
KB Swing x 10
Uphill Treadmill Walk 5 mins
PM
Power Circuit
5 sets x 5 reps each
Side-side MB Slam
MB Chest Pass
Box Jump
Friday, November 22, 2019
AM
BPA 100TR
KB Swing 3 x 10 @ 48kg
Front Squat 3 x 5 @ 135, 5 @ 185, 5 @ 230, 5 @ 265, 5 @ 295
Bench Press 3 x 5 @ 195
Deadlift 5 @ 225, 3 @ 315, 3 @ 360, 3 @ 405, 3 x 1 @ 455
Ring Row 3 x 10
PM
Sled Push
10 x 25 metres @ 90lbs
Walk 50 metres btw sets
Monday, November 25, 2019
AM
Mountain Climber with Ball 3 x 10
BPA 100TR
Military Press 5 @ 125, 5 @ 145, 5 @ 160
DB CSR 3 x 10 @ 85lbs
Deadlift 5 @ 135, 5 @ 185, 5 @ 225, 5 @ 275, 3 x 5 @ 315
DB Bench Press 50TR @ 90lbs 22/17/11
PM
Power Circuit 5 sets x 5 reps
KB Swing with Band
MB Slam
MB Chest Pass
Tuesday, November 26, 2019
3 rounds
Assault Bike 1 mile
Ring Push-up x 10
Sled Push 25m @ 90lbs
Ring Row x 10
KB Farmers Walk 40m @ 32kg
Sled Drag 20m @ 90lbs
Uphill Treadmill 5 mins
Wednesday, November 27, 2019
Military Press 5 @ 95, 5 x 5 @ 135
Back Extension 3 x 15
Chin-up 6/5/4/4/3
BPA 100TR
High Bar Squat 3 x 5 @ 135, 5 @ 185, 5 @ 225, 5 @ 275, 5 @ 300, 5 @ 340, 5 @ 380, 1 @ 435
Thursday, November 28, 2019
AM
Power Circuit 5 sets x 5 reps
MB Chest Pass
MB Side Throw
MB Slam
MB Squat Jump
PM
3 rounds
Assault Bike 1 mile
KB Farmers Walk 100/75/50m @ 40kg
Sled Push 100/75/50m @ 2 plates
MB Front Carry 100/75/50 @ 100lbs
Friday, November 29, 2019
Sled Sprint 10 x 25m @ 2 plates
Walk 50m btw sets
Monday, December 2, 2019
STP 3 x 10
BPA 100TR
Bench Press 2 x 5 @ 135, 5 @ 185, 5 @ 205, 5 @ 235, 5 @ 260, 1 @ 275, 1 @ 295, 1 @ 315 – pause 1st rep of each set.
Front Squat 3 x 5 @ 135, 5 @ 185, 5 @ 225, 3 x 5 @ 250
DB Incline Press 3 x 10 @ 95lbs
DB CSR 50TR @ 80lbs 22/18/10
Tuesday, December 3, 2019
Uphill Treadmill 5 mins
Ring Push-up x 10
Walking Lunge with 60lbs MB x 10e
Ring Row x 10
KB Swing x 10 @ 40kg
Uphill Treadmill 5 mins
Ring Push-up x 10
Walking Lunge with 60lbs MB x 10e
Ring Row x 10
KB Swing x 10 @ 40kg
Uphill Treadmill 5 mins
Ring Push-up x 10
Walking Lunge with 60lbs MB x 10e
Ring Row x 10
KB Swing x 10 @ 40kg
Uphill Treadmill 5 mins
Wednesday, December 4, 2019
AM
Assault Bike
1 min, 8 x 10/50, 1 min
BPA 100TR
KB Swing 3 x 10 @ 48kg
Bench Press 3 x 5 @ 205
Ring Row with feet up 3 x 10
Thursday, December 5, 2019
5 Rounds
Sled Push 25m @ 1/2/3/4/5 plates
MB Over Shoulder @ 100lbs x 5L/R
Sled Drag 25m @ 1/2/3/4/5 plates
MB Carry 50m @ 100lbs
KB Farmers Walk 50m @ 40kg
Power Circuit 5 sets x 5 reps
Lying MB Chest Pass
Explosive Band Row
Repeat Vertical Jump
Friday, December 6, 2019
Front Squat 3 x 5 @ 135, 5 @ 185, 5 @ 225, 5 @ 250, 5 @ 280, 5 @ 315
Deadlift 5 @ 225, 5 @ 315, 5 @ 340, 3 @ 385, 1 @ 435
Sled Sprint 12 x 25m @ 2 plates
Walk 50m btw sets
Monday, December 9, 2019
Bench Press 2 x 5 @ 135, 5 @ 185, 3 x 5 @ 225
SSB Squat 3 x 5 @ 160, 5 @ 210, 5 @ 250, 3 x 5 @ 300
Neutral Chin-up 3 x 5
Wednesday, December 11, 2019
5 x 10 each
Goblet Squat
KB Push-up
KB RDL
Ring Row
Thursday, December 12, 2019
Uphill Treadmill 30 mins
Friday, December 13, 2019
Front Squat 3 x 5 @ 135, 5 @ 185, 5 @ 225, 3 @ 275, 1 @ 315
Military Press 5 @ 95, 5 @ 135, 3 @ 185, 1 @ 225
Deadlift 5 @ 225, 3 @ 315, 1 @ 405, 1 @ 455, 1 @ 495
PM
Power Circuit 5 sets x 5 reps
MB Chest Pass
KB Swing
MB Slam
Seated Jump
Wednesday, December 18, 2019
DB Incline Press 8 @ 50/60/70/80lbs
Lat Pulldown 4 x 8
Goblet Squat 8 @ 65/85/105/125lbs
KB Swing 8 @ 28/32/40/40kg
Thursday, December 19, 2019
AM
High Bar Squat 5 @ 135, 5 @ 185, 5 @ 225, 5 @ 275, 5 @ 315, 5 @ 275, 5 @ 225, 5 @ 185, 5 @ 135
Military Press 3 x 8 @ 135
Ring Row with Feet Elevated 3 x 10
PM
Sled Sprint 10 x 25m @ 2 plates
Walk 50m btw sets
Friday, December 20, 2019
BPA 100TR
Bench Press 2 x 5 @ 135, 5 @ 185, 5 @ 225, 5 @ 245, 5 @ 275, 5 @ 245, 5 @ 225, 5 @ 185, 5 @ 135
Double KB Front Squat 3 x 8 @ 28kg
KB Swing 5 x 10 @ 48kg
Tuesday, December 31, 2019
Military Press 5 @ 95, 5 @ 115, 3 x 5 @ 135
Goblet Squat 10 @ 24kg, 10 @ 28, 10 @ 32, 10 @ 36, 10 @ 40kg
KB Swing 3 x 10 @ 40kg
TRX Row 3 x 10
Wednesday, January 1, 2020
Front Squat 5 @ 135, 5 @ 185, 5 @ 225, 4 @ 245, 3 @ 275, 2 @ 295, 1 @ 315
DB Bench Press 25 @ 50, 20 @ 60, 15 @ 70, 10 @ 80
Neutral Chin-up 3 x 5
Band Face Pull 2 x 20
Thursday, January 2, 2020
High Bar Squat 10 @ 135, 10 @ 185, 10 @ 225, 10 @ 275
Strict Log Press 3 x 10 @ 135
KB CSR 3 x 10 @ 28kg
BB Curl 2 x 20
Band Pushdown 2 x 20
Band Face Pull 2 x 25
TRX Flutter 2 x 20
Friday, January 3, 2020
KB Swing @ 24kg
10 reps EMOM x 20 mins
Saturday, January 4, 2020
3 sets x 5 reps each @ 24kg
KB Swing
Row
SA Front Rack Squat
SA KB Press
Front Squat 5 @ 135, 5 @ 185, 5 @ 225, 5 @ 245, 5 @ 275
Bench Press 5 @ 135, 5 @ 185, 5 @ 205, 5 @ 225, 5 @ 245 – pause 1st rep of each set.
Deadlift 5 @ 225, 5 @ 275, 5 @ 315, 5 @ 365
Sunday, January 5, 2020
4 Rounds
Rogue Airbike 1.0/0.8/0.6/0.4/0.2 mile
Push-up x 10
Split Squat x 10 each with 50lbs MB
Neutral Chin-up x 3
Mountain Climber with Ball x 10 each
TRX Row x 10
Monday, January 6, 2020
High Bar Squat 10 @ 135, 8 @ 185, 8 @ 230, 8 @ 270, 8 @ 310, 8 @ 270, 8 @ 230
DB Incline Row 3 x 8 @ 90lbs
DB Incline Press 50TR @ 75lbs 22/18/10
BPA 100TR
Calf Raise 2 x 15
Biceps 100TR
Triceps 100TR
Sled Sprint 10 x 25m @ 2 plates
Walk 50m btw sets
Tuesday, January 7, 2020
Uphill Treadmill 30 mins
Biceps 100TR
Triceps 100TR
STP 2 x 10
Band Face Pull 2 x 25
Power Circuit – 5 sets x 5 reps
MB Slam
Explosive Push-up
Repeat Vertical Jump
Wednesday, January 8, 2020
Band Face Pull 4 x 25
Bench Press 2 x 5 @ 135, 8 @ 170, 8 @ 195, 3 x 8 @ 225 – pause 1st rep.
DB RDL 3 x 8 @ 100lbs
Goblet Squat 5 x 10 @ 100lbs
Biceps 100TR
Triceps 100TR
Thursday, January 9, 2020
Assault Bike 2 miles x 4 rounds
Circuit x 3 rounds
Push-up, Swing, TRX Row, Lunge x 10
Biceps 100TR
Triceps 100TR
Power Circuit 3 sets x 5 reps each
MB Chest Pass
Side Throw L/R
MB Slam
KB Swing with band
Friday, January 10, 2020
Front Squat 5 @ 220, 5 @ 250, 5 @ 285
Deadlift 5 @ 225, 8 @ 275, 8 @ 320, 8 @ 365
DB Bench Press 3 x 8 @ 100lbs
DB Bench Pull 50TR @ 60lbs 22/16/12
Biceps 100TR
Triceps 100TR
Sled Sprint 10 x 25m @ 2 plates
Walk 50m btw sets
Saturday, January 11, 2020
KB Swing @ 28-32kg
10 reps EMOM x 15 mins
Monday, January 13, 2020
Military Press 5 @ 95, 8 @ 110, 8 @ 130, 3 x 8 @ 150
KB Front Squat 3 x 8 @ 28/28kg
KB Swing 5 x 10 @ 40kg
Biceps 100TR
Triceps 100TR
Tuesday, January 14, 2020
Uphill Treadmill 35 mins
Biceps 100TR
Triceps 100TR
Wednesday, January 15, 2020
High Bar Squat 10 @ 135, 8 @ 185, 5 @ 225, 5 @ 250, 5 @ 290, 5 @ 325
DB Incline Row 3 x 8 @ 95lbs
DB Incline Press 50TR @ 80lbs
Biceps 100TR
Triceps 100TR
KB Swing @ 32kg
10 reps EMOM x 10 mins
Thursday, January 16, 2020
Mixed Modal 30 mins
Friday, January 17, 2020
Uphill Treadmill 30 mins
Bench Press 2 x 5 @ 135, 5 @ 185, 5 @ 210, 3 x 5 @ 240 – pause 1st.
DB RDL 8 @ 50, 8 @ 80, 3 x 8 @ 115lbs
Goblet Squat 5 x 10 @ 115lbs
Biceps 100TR
Triceps 100TR
Face Pull 100TR
Monday, January 20, 2020
Front Squat 10 @ 135, 8 @ 185, 5 @ 225, 3 @ 235, 3 @ 270, 3 @ 300
Deadlift 5 @ 225, 5 @ 295, 5 @ 340, 5 @ 385
DB Bench Press 3 x 8 @ 105lbs
DB Bench Pull 50TR @ 65lbs 22/16/12
Biceps 100TR
Triceps 100TR
Assault Bike 10/50 x 10
Tuesday, January 21, 2020
Uphill Treadmill 30 mins
Power Circuit – 3 sets x 5 reps
Side Throw L/R
Seated Jump
Side-side MB Slam
Wednesday, January 22, 2020
Military Press 5 @ 95, 5 @ 120, 5 @ 140, 3 x 5 @ 155
KB Front Squat 3 x 8 @ 32/32kg
KB Swing 5 x 10 @ 48kg
Thursday, January 23, 2020
Uphill Treadmill 30 mins
Biceps 200TR
Triceps 200TR
Friday, January 24, 2020
High Bar Squat 10 @ 135, 8 @ 185, 5 @ 225, 8 @ 275, 5 @ 315, 3 x 3 @ 345
KB Incline Row 3 x 8 @ 48kg
DB Incline Press 50TR @ 85lbs 18/12/9/8/3
Calf Raise 2 x 15
BPA 100TR
Biceps 100TR
Triceps 100TR
Saturday, January 25, 2020
Rogue Bike 10/50 x 8
Sunday, January 26, 2020
Power Circuit- 5 sets x 5 reps
MB Slam
KB Swing
Explosive Push-up
TB Jump
Monday, January 27, 2020
Bench Press 2 x 5 @ 135, 5 @ 185, 8 @ 195, 5 @ 225, 3 x 3 @ 250
DB RDL 3 x 8 @ 125lbs
Goblet Squat 5 x 10 @ 125lbs
BPA 100TR
Biceps 100TR
Triceps 100TR
Tuesday, January 28, 2020
Front Squat 5 @ 135, 5 @ 185, 5 @ 225, 5 @ 250, 3 @ 285, 3 @ 320
Deadlift 5 @ 225, 8 @ 320, 5 @ 365, 5 @ 410
DB Bench Press 3 x 8 @ 110lbs
DB Bench Pull 50TR @ 70lbs
Face Pull 100TR
Biceps 100TR
Triceps 100TR
Calf Raise 2 x 15
Wednesday, January 29, 2020
Uphill Treadmill 30 mins
Power Circuit- 5 sets x 5 reps
Side-side MB Slam
Lateral Bound
Explosive Push-up
Seated Jump
Thursday, January 30, 2020
Military Press 8 @ 130, 5 @ 150, 3 x 3 @ 165
Goblet Squat 3 x 8 @ 68kg
KB Swing 5 x 10 @ 48kg +
Friday, January 31, 2020
High Bar Squat 5 @ 135, 5 @ 185, 5 @ 225, 5 @ 265, 5 @ 305, 5 @ 345, 5 x 5 @ 265
DB Bench Press 5 x 10 @ 80lbs
DB Incline Row 6 x 10 @ 70lbs
Sunday, February 2, 2020
Military Press 10 @ 45, 5 @ 95, 5 @ 115, 5 @ 125, 5 @ 145, 5 @ 160, 3 x 5 @ 125
Goblet Squat 4 x 10 @ 48kg
KB RDL 4 x 10 @ 48/48kg
Monday, February 3, 2020
Front Squat 5 @ 135, 5 @ 185, 5 @ 220, 5 @ 255, 5 @ 290
Deadlift 5 @ 225, 5 x 5 @ 300
DB Incline Row x 10 @ 70
DB Incline Press x 10 @ 70
Face Pull 100TR
Biceps 100TR
Triceps 100TR
Tuesday, February 4, 2020
Uphill Treadmill 30 mins
Wednesday, February 5, 2020
Bench Press 2 x 5 @ 135, 5 @ 185, 5 @ 215, 5 @ 240, 5 x 5 @ 185
DB RDL 5 x 10 @ 125lbs
Goblet Squat 5 x 10 @ 125lbs
Biceps 100TR
Triceps 100TR
Thursday, February 6, 2020
High Bar Squat 5 @ 135, 5 @ 185, 5 @ 225, 3 @ 285, 3 @ 325, 5 @ 365, 5 x 5 @ 285
DB Incline Row 6 x 10 @ 75lbs
DB Bench Press 5 x 10 @ 85lbs
Friday, February 7, 2020
Uphill Treadmill 30 mins
Friday, February 14, 2020
Military Press 10 @ 45, 5 @ 95, 3 @ 135, 3 @ 150, 5 @ 170, 5 x 5 @ 135
Goblet Squat 5 x 11 @ 125lbs
DB RDL 5 x 11 @ 125lbs
Sunday, February 16, 2020
KB Swing 5 x 10
Neutral Chin-up 5/4/3/2/1
Front Squat 5 @ 135, 5 @ 185, 3 x 5 @ 225
KB Push-up 5 x 10
Wednesday, February 19, 2020
Uphill Treadmill 30 mins
Reverse Lunge 3 x 10 @ 50lbs
DB Row 3 x 20 @ 50lbs
Alt DB Shoulder Press 3 x 10 @ 50lbs
DB RDL 3 x 10 @ 50lbs
Goblet Squat 3 x 10 @ 50lbs
STP 3 x 10
KB Swing x 10 reps EMOM x 20 mins
Thursday, February 20, 2020
Uphill Treadmill 30 mins
Front Squat 5 @ 135, 5 @ 185, 5 x 5 @ 225
Deadlift 5 @ 225, 5 @ 300, 5 @ 345, 5 @ 405
Incline DB Row 6 x 10 @ 75lbs
Incline DB Press 5 x 10 @ 75lbs
Friday, February 21, 2020
Bench Press 2 x 5 @ 135, 5 @ 185, 5 @ 200, 5 @ 230, 5 @ 255, 5 x 5 @ 200 – pause 1st rep.
With Thompson Fat Bells
FB RDL 6 x 10 @ 124lbs
Goblet Squat 5 x 10 @ 124lbs
Monday, February 24, 2020
Face Pull 100TR
High Bar Squat 5 @ 135, 5 @ 185, 5 @ 225, 5 @ 305, 3 @ 345, 3 @ 385, 5 x 5 @ 305
DB Incline Row 6 x 10 @ 80lbs
DB Bench Press 5 x 10 @ 90lbs
Tuesday, February 25, 2020
3 Rounds
Assault Bike 1 mile
Hand Lift Push-up x 10/12/15
Walking Lunge x 10/12/15
Sled Push x 25m
Sled Drag x 25m
Ring Row x 10/12/15
KB Swing x 10/12/15 @ 40kg
Assault Bike 1 mile
Wednesday, February 26, 2020
Military Press 10 @ 45, 5 @ 95, 5 @ 135, 5 @ 145, 3 @ 160, 5 @ 180, 5 x 5 @ 145
Goblet Squat 5 x 12 @ 125lbs
DB RDL 5 x 12 @ 125lbs
Face Pull 100TR
Thursday, February 27, 2020
Front Squat 5 @ 135, 5 @ 185, 5 @ 225, 3 @ 240, 3 @ 275, 3 @ 305
DL 5 @ 225, 5 x 5 @ 320
DB Incline Row 6 x 10 @ 80lbs
DB Incline Press 6 x 10 @ 80lbs
Face Pull 100TR
Friday, February 28, 2020
Bench Press 5 @ 135, 5 @ 185, 5 @ 215, 3 @ 240, 1 @ 270, 5 x 5 @ 215 – pause 1st rep of each set.
DB RDL 5 x 12 @ 125lbs
Goblet Squat 5 x 12 @ 125lbs
Face Pull 100TR
Monday, March 2, 2020
High Bar Squat 5 @ 135, 5 @ 185, 5 @ 225, 5 @ 265, 5 @ 310, 5 @ 350, 5 x 5 @ 265
DB Incline Row 6 x 10 @ 85lbs
DB Bench Press 5 x 10 @ 95lbs
Face Pull 100TR
Tuesday, March 3, 2020
Assault Bike 1.0/1.4/1.7/2.0 miles
Push-up 20/15/12/10 reps
KB Swing 20/15/12/10 reps
Sled Push/Drag 25/25m
Ring Row 20/15/12/10 reps
Walking Lunge 20/15/12/10 reps
Thursday, March 5, 2020
Front Squat 5 @ 135, 5 @ 185, 5 @ 225, 5 x 5 @ 240
DL 5 @ 225, 3 @ 320, 3 @ 370, 3 @ 415
DB Incline Row 5 x 10 @ 85lbs
DB Incline Press 5 x 10 @ 85lbs
Face Pull 100TR
Friday, March 6, 2020
Military Press 5 @ 95, 5 @ 115, 5 @ 125, 5 @ 145, 5 @ 165, 5 x 5 @ 125
Goblet Squat 13 @ 60/70/80/90/100lbs
DB RDL 13 @ 60/70/80/90/100lbs
Monday, March 9, 2020
Uphill Treadmill 30 mins
Push-up 3 x 10
Reverse Lunge 3 x 10
Back Extension 3 x 10
Ring Row 3 x 10
Plate Squat 3 x 10
Tuesday, March 10, 2020
Bench Press 10 @ 45, 5 @ 135, 5 @ 190, 5 @ 225, 5 @ 245, 5 x 5 @ 190
DB RDL 5 x 10 @ 50lbs
Goblet Squat 5 x 10 @ 50lbs
– oblique strain on wknd playing hockey
Wednesday, March 11, 2020
Front Squat 5 x 5 @ 135
Face Pull 100TR
DB Incline Press 5 x 20 @ 50lbs
DB Incline Row 5 x 20 @ 50lbs
Single Leg Box Squat 5 x 10
BB Curl 3 x 20
BPA 3 x 20
Thursday, March 12, 2020
5 Rounds
Assault Bike 3 x 30/30 @ 50-55/70-75rpm
Hand Release Push-up x 10
Plate Squat x 10
Ring Row x 10
Walking Lunge x 10
Back Extension x 10
Friday, March 13, 2020
Military Press 10 @ 45, 5 @ 95, 5 @ 115, 5 @ 135, 5 @ 155, 5 x 5 @ 115
DB RDL 5 x 10 @ 50lbs
Goblet Squat 10 @ 50/60/70/80/90/100lbs
Face Pull 100TR
Sunday, March 15, 2020
Face Pull 3 x 25
BTN Press 3 x 25
Triceps Pushdown 3 x 25
Fat Bar Curl 3 x 25
Monday, March 16, 2020
Goblet Squat 3 x 10
Push-up 3 x 10
KB Swing 3 x 10
KB Row 3 x 10
Tuesday, March 17, 2020
Bulgarian Squat 3 x 10
TRX Row 3 x 10
Band GM 3 x 10
Push-up 3 x 10
Bar Hang 3 x 30 sec
Front Squat 5 @ 135, 5 @ 185, 5 @ 205, 5 @ 225, 5 @ 245, 5 @ 275
Face Pull 5 x 20
DB Bench Press 5 x 10 @ 80lbs
DB Incline Row 5 x 10 @ 36kg
Front Squat 5 x 5 @ 205
Wednesday, March 18, 2020
Rogue Airbike 1 mile
Push-up x 15
KB Swing x 15
Cable Row x 15
Overhead Squat x 15
X 4 Rounds + Rogue Airbike 1 mile
Reverse Woodchop x 15
Woodchop x 15
Pallof Chop x 15
Friday, March 20, 2020
OH Squat 3 x 10
BTN Press 3 x 10
STP 3 x 10
Neutral Chin-up 3 x 5
Bench Press 10 @ 45, 5 @ 135, 5 @ 185, 5 @ 205, 5 @ 230, 5 @ 260 – pause 1st.
Face Pull 5 x 25
Goblet Squat 5 x 10 @ 48kg
DB RDL 5 x 10 @ 36/36kg
Bench Press 5 x 5 @ 205 – pause 1st.
Saturday, March 21, 2020
Triangle BPA 40/35/25 reps
Band Pushdown 40/35/25 reps
BB Curl 40/35/25 reps
BTN Press 40/35/25 reps
Sunday, March 22, 2020
SSB Squat 5 @ 160, 5 @ 210, 3 x 5 @ 250
Neutral Chin-up 5/4/3/2/1
TB DL 5 @ 135, 5 @ 225, 3 x 5 @ 315
Strict Log Press 5 x 5 @ 135lbs
Tuesday, March 24, 2020
Bulgarian Squat 3 x 10
TRX Row 3 x 10
Band GM 3 x 10
Push-up 3 x 10
Bar Hang 3 x 30 sec
Squat 5 @ 135, 5 @ 185, 5 @ 225, 5 @ 275, 5 @ 315, 5 @ 365
BPA 5 x 25
DB Incline Press @ 80lbs
KB Incline Row @ 36kg
Squat 5 x 5 @ 275
Wednesday, March 25, 2020
6 rounds
Rogue Airbike 0.5 mile
Walk 40m
KB Farmers Walk 40m @ 48/48kg
Walk 40m
Sandbag Carry 40m @ 65kg
Walk 80m
Friday, March 27, 2020
OH Squat 3 x 10
BTN Press 3 x 10
STP 3 x 10
Neutral Chin-up 3 x 5
Couch Stretch 3 x 30 sec
Military Press 5 @ 95, 5 @ 125, 5 @ 145, 5 @ 165
BPA 100TR
SSB Squat 5 x 10 @ 160lbs
KB RDL 5 x 10 @ 48kg
Military Press 5 x 5 @ 125
Saturday, March 28, 2020
Power Circuit- 5 sets x 5 reps each
Vertical Jump
MB Chest Pass
KB Swing
MB Slam
Circuit
5 x Sled Push 40m @ 4 plates
Walk 50m btw each set
TRX Row, Walking Lunge, Push-up 3 x 10
5 x Sled Drag 40m @ 4 plates
Walk 40m btw each set
TRX Row, Walking Lunge, Push-up 3 x 10
5 x Sled Push 40m @ 4 plates
Walk 50m btw each set
TRX Row, Walking Lunge, Push-up 3 x 10
5 x Sled Drag 40m @ 4 plates
Walk 40m btw each set
TRX Row, Walking Lunge, Push-up 3 x 10
Sunday, Marxh 29, 2020
Bulgarian Squat 3 x 10
TRX Row 3 x 10
Band GM 3 x 10
Push-up 3 x 10
Bar Hang 3 x 30 sec
Front Squat 5 @ 135, 5 @ 185, 5 @ 225, 5 x 5 @ 240
DB Bench Press 5 x 10 @ 90lbs
KB Incline Row 5 x 10 @ 36kg
DL 5 @ 225, 3 @ 320, 3 @ 370, 3 @ 415
BPA 100TR
Monday, March 30, 2020
Rogue Airbike 2 miles @ 65+ rpm
Strength Circuit x 10 reps
Rogue Airbike 1.5 miles @ 67+ rpm
Strength Circuit x 15 reps
Rogue Airbike 1 mile @ 68+ rpm
Strength Circuit x 20 reps
Rogue Airbike 0.5 mile @ 70+ rpm
Strength Circuit
– band lat pd, kb swing, btn press, band woodchop, mb squat, band reverse woodchop
Tuesday, March 31, 2020
MB Squat 3 x 10
Suitcase Carry 3 x 20m @ 40kg
MB Throw 3 x 5
Bench Press 5 @ 135, 5 @ 190, 5 @ 220, 10 @ 245 – pause 1st
Band Face Pull 4 x 25
Goblet Squat 5 x 10 @ 48kg
KB RDL 5 x 10 @ 48/48kg
Bench Press 5 x 5 @ 190 – pause 1st
Wednesday, April 1, 2020
Circuit
Rogue Airbike 50/40/30/20/10 cals
KB FW 5/4/3/2/1 x 20m @ 48/48kg
Sandbag Carry 5/4/3/2/1 x 20m @ 65kg
Walking rest as needed throughout, total time ~35mins
Thursday, April 2, 2020
Bulgarian Squat 3 x 10
Band Lat Pulldown 3 x 10
KB Swing 3 x 10
Push-up 3 x 10
BPA 100TR
Bar Hang 3 x 30 sec
High Bar Squat 5 @ 135, 5 @ 185, 5 @ 225, 3 @ 285, 3 @ 330, 3 @ 370
KB Incline Row w Pause 2 x 10 @ 32kg, 3 x 10 @ 28kg
DB Incline Press 5 x 10 @ 85lbs
HB Squat 5 x 5 @ 285
Calf Raise 2 x 15
STP 2 x 15
Friday, April 3, 2020
Rogue Airbike 10/50 x 10 sets
Power Circuit – 5 sets x 5 reps
Seated Jump
Explosive Push-up
Banded KB Swing
MB Slam
Saturday, April 4, 2020
Bodybuilding Circuit
Sunday, April 5, 2020
Military Press 5 @ 95, 5 @ 115, 5 @ 135, 5 @ 155, 5 @ 175
KB RDL 5 x 10 @ 48/48kg
Military Press 5 x 5 @ 135
Split Squat w Contra Front Rack 3 x 10
Calf Raise 2 x 25
TKE Squat 2 x 25
BPA 100TR
Monday, April 6, 2020
Rogue Airbike 10/50 x 10 sets
Power Circuit – 5 sets x 5 reps
Band Assisted Jump
MB Chest Pass
Banded KB Swing
MB Slam
Tuesday, April 7, 2020
Front Squat 5 @ 135, 5 @ 185, 5 @ 225, 5 @ 255, 3 @ 290, 3 @ 325
KB Incline Row 2 x 10 @ 32kg, 3 x 10 @ 36kg
Deadlift 5 @ 225, 5 @ 295, 5 x 5 @ 345
DB Bench Press 5 x 10 @ 100lbs
BPA 100TR
Calf Raise 2 x 20
Mountain Climber with ball 2 x 10
Wednesday, April 8, 2020
3 rounds
Rogue Airbike 10/50 x 5 reps
Strength Circuit x 20 reps
Strength Circuit – trx row, kb swing, push-up, overhead squat, band ab pulldown
Thursday, April 9, 2020
Bench Press 5 @ 135, 5 @ 185, 5 @ 205, 5 @ 230, 8 @ 260 – pause 1st
Goblet Squat with Hip Circle
10 @ 24/28/32/36/40kg
Bench Press 5 x 5 @ 205 – pause 1st
KB Swing 5 x 10 @ 48kg
BPA 100TR
Pallof Chop 2 x 15
Banded EZ Curl Myo reps x 3 sets
Friday, April 10, 2020
Power Circuit – 5 sets x 5 reps
Squat Jump
Explosive Push-up
Banded KB Swing
Explosive Band Row
3 rounds
Run ~550m (block)
Sandbag Carry 100m @ 45kg
Rogue Airbike 1 mile
KB Farmers Walk 100m @ 28kg
Sunday, April 12, 2020
High Bar Squat 5 @ 135, 5 @ 185, 5 @ 225, 5 @ 275, 5 @ 310, 3 @ 350, 3 @ 390
KB Incline Row with Pause 5 x 10 @ 28kg
DB Incline Press 5 x 10 @ 90lbs
High Bar Squat 5 x 5 @ 310
BPA 100TR
Calf Raise 2 x 20
Monday, April 13, 2020
Rogue Airbike 10/50 x 10 sets
Power Circuit – 5 sets x 5 reps
Band Assisted Jump
MB Chest Pass
Banded KB Swing
Explosive Band Row
Band Scap Wall Slides 2 x 10
STP 2 x 10
Tuesday, April 14, 2020
Military Press 5 @ 95, 5 @ 135, 5 @ 145, 5 @ 165, 5 @ 185
KB RDL 5 x 10 @ 48/48kg
Military Press 5 x 5 @ 145
Split Squat 3 x 10
BPA 100TR
TKE Squat 2 x 25
Lateral Raise Myo reps x 3 sets
Wednesday, April 15, 2020
Rogue Airbike 2 miles @ 65+ rpm
Strength Circuit x 10 reps
Rogue Airbike 1.7 miles @ 65+ rpm
Strength Circuit x 15 reps
Rogue Airbike 1.3 miles @ 65+ rpm
Strength Circuit x 20 reps
Rogue Airbike 1 mile @ 65+ rpm
Strength Circuit – band lat pd, RFESS, trx push-up, band gm, trx fallout
Thursday, April 16, 2020
Front Squat 5 @ 135, 5 @ 185, 5 @ 225, 5 x 5 @ 255
KB Incline Row @ 36kg
DL 5 @ 225, 5 @ 295, 5 @ 345, 3 @ 390, 1 @ 435, 1 @ 500
DB Bench Press 5 x 10 @ 100lbs
Saturday, April 18, 2020
Power Circuit – 5 sets x 5 reps
Squat Jump
Explosive Push-up
KB Swing
MB Slam
3 Rounds + Bonus Run Lap
Run ~550m (block) x 4
BTN Press 3 x 20/15/10
Overhead Squat 3 x 20/15/10
KB FW 3 x 100/80/60m @ 28kg
TRX Row 3 x 20/15/10
TRX Flutter 3 x 20/15/10
Sandbag Carry 3 x 100/80/60m @ 45kg
Sunday, April 19, 2020
Rogue Airbike – Gibala 10mins Workout
2 mins warm-up
20 sec sprint
2 mins easy
20 sec sprint
2 mins easy
20 sec sprint
3 mins cooldown
Above 100rpm on all 3 sprints.
Bench Press 5 @ 135, 5 @ 185, 5 @ 225, 5 @ 245, 8 @ 275 – pause 1st
Goblet Squat with Hip Circle 5 x 10
BPA 4 x 25
Bench Press 5 x 5 @ 225 – pause 1st
KB Swing 5 x 10 @ 48kg
EZ Curl Myo Reps x 3 sets
Wednesday, April 22, 2020
Rogue Airbike 50/10 x 3 sets
SSB Squat 5 @ 160, 5 @ 210, 5 @ 250, 5 @ 300, 3 x 5 @ 250
KB Push-up 5 x 10
Band Row 5 x 10
Rogue Airbike 50/10 x 3 sets
Thursday, April 25, 2020
Power Circuit – 5 sets x 5 reps
Squat Jump
Explosive Push-up
KB Swing
MB Slam
KB Farmers Walk 5 x 40m @ 36/36kg
Sandbag Carry 5 x 40m @ 45kg
Monday, April 26, 2020
High Bar Squat 5 @ 135, 5 @ 185, 5 @ 225, 5 x 5 @ 270
Body Row 5 x 10
TB DL 5 @ 225, 5 @ 275, 5 @ 325, 5 @ 375, 5 @ 425
DB Military Press 5 x 10 @ 50lbs
Band Face Pull 100TR
Calf Raise 2 x 20
STP 2 x 10
Tuesday, April 28, 2020
Run ~500m x 4 laps
Strength Circuit x 3 – 20/15/10 reps
Strength Circuit – push-up, mb squat, lat pulldown, kb swing, split squat, woodchop
Wednesday, April 29, 2020
Military Press 5 @ 95, 5 @ 115, 5 @ 130, 5 @ 150, 7 @ 170
Lat Pulldown 5 x 10
Bench Press 5 @ 135, 5 x 5 @ 190 – pause 1st
SSB Squat 4 x 10 @ 160, 10 @ 170
BPA 100TR
Band Wall Slide 2 x 8
Calf Raise 2 x 25
Thursday, April 30, 2020
30 sec on, 30 sec off, 30 mins
Jumping Jacks
KB Swing
Seal Jacks
Split Squat
Burpee
Inchworm
Friday, May 1, 2020
Front Squat 5 @ 135, 5 @ 185, 5 @ 225, 5 @ 260, 5 @ 295
DB CSR 5 x 10 @ 36kg
Deadlift 5 @ 225, 5 @ 275, 5 x 5 @ 305
KB Push-up w feet up 5 x 10
Band Face Pull 4 x 25
MC with Ball 2 x 10
BB Curl 2 x 25
Saturday, May 2, 2020
Run ~500m x 4 laps
Strength Circuit x 3 – 40m or 20 reps
Strength Circuit – KB FW @ 48kg, btn press, sandbag carry, bb curl, band ab pulldown