Monday Tuosday WEEK 1 SESSION 2 SESSION1 ‘Total Reet Warm Up. 2 Rounde Batbell Complex @ 45/65# Instep Stretch Lot + Pee Stretch Training: (1) Work up 10 1M Power Clean (2) Work up to 1Fm Bench Press (3) Work up to 1M Front Squat RAT 6 STRED 1 SESSIONS Warm Up: 3 Rounds Barbell Comple Instep Suetcn Lat+ Pec Stet ‘Training (1) Work up to (2) Work up to (@) Work up to SquatSGTH TRAINING PLAN Nednesday ‘Thursday SESSION + Total Reet x @ 45/658 teh 1AM equat Cloan ‘1RM Miltary Press 1M Hinge Lit or Box Friday SESSIONS Obj: Work CapiCore Warm up: ‘5 Rounds 8x Box Jump @ 20" x Push upe 2x situps Instep Training, (1) 8 Rounds ‘8x 40-1oot Shue sprints every 60 seconds (2) 4 Rounds 10x Weighted Situps @ 354458 40x E08 10x Face Down Back Extension ‘5x Seated ussion Twist @ 258 (9) 4 Rounas 5110x Dips or 3/6x Ring Dips 10x 2 Legged Poor Man's Leg Curl 160 second Farmers Carry @ 3o/oD# dumbbells,Monday WEEK 2 SEecION 6 Wat up: 3 Rounds Batbell Complex @ 45/65 Instep Suexcn ‘Trainng: (1) 8 Rounds ‘x Power Clean Hip Flexor Suetch Use the below chart for loading oun 30 60 70 20 30 80 20 20 i eNooron=p (2)8 Rounds ‘Sx Bench Prese 35x Mixed Giip Pull ups Use the below chart for loading IRM evouxan=p evevoeoag Sesssass (@)2 Rounds 2x Broad Jump 3ra World Stretch 9x Ghoulder Owen RAT 6STI Tuesday SESSION SESSION Warm up: (Obi: Work 3 Rounds Warm up: Baibell Complex @ 45/05 Instep Stretch 5 Rounds 8x Box Jur Teaining Be Push u ox smups (1) 8 Rounde Inotop 3x Squat Clean 3rd World Otetch ining: Use the below chartfor loading... (1) 8 Rour Be aDaot ound Reps “61M seconas 1 3 50 2 3 60 @)4Rour 3 3 70 10x Weigh 4 3 80 10KED's 5 a 80 10x Face! 6 a 80 5x Seated 7 3 20 8 a 20 @)4Rour S/10x Dips (2) 8 Rounds 10x2Le9 ‘4x Miltary Press Press 60 sesone |418x Chin up dumebels Use the below chart Found Reps *61RM. (@) 5 Rounds ‘2x Box Jump - increase neignt each, round untit ite hard, but doable Pigeon StretchRENGTH TRAINING PLAN Wednesday Thursday 8 SESSION 9 Capicere Wain up: 3 Pounds Darvel Complex @ 45/05, Instep Stretch mp @ 207 ps Training! (1)8 Rounds ‘5x Front Squat 3rd World Otreteh ads Use the below chat for loading ‘Shute sprints every 60 vas tod Situps @ 35/454 Down Back Extension | Russion Twist @ 258 ade 500 3/6x Ring Dips ‘92d Pocr Man's Lag Curl tFaimess Carry @ 35/55# Found Reps. “eI IM 1 5 59 2 ° 69 3 5 7 4 5 8 5 5 0 6 5 = 7 5 20 8 5 0 (2)8 Rounds Dx Hinge Lift or Box Squat Hip Flexor Stretch Use the below chat for loading Round Reps. %e1FIM 1 5 59 2 3 69 3 5 7 4 5 8 5 5 0 6 5 8 7 5 20 8 5 = (@)4 Rounds {Wee Plyo Push up Lap 2/4 Tarzan Pullupe Foam Roll low back Friday SESSION 10 (Obi: Work Capacity, Core Warm uo: 4 Rounds Sx Burpees BiB Maxed Grip Pull ups 10x situps, Hip Flexor + Instep Pigeon Stretch Training: (1) Rounds 20 Second Swings @ 25/358 20 Second Burpees 20 Second Rast (2) 4 Rounds ‘10x Ankles To Bar 60 Gecond Farmer Carry @ S5/55# ‘dumbbells, ‘5x Kneeling Plate Haltmoons @ 25058 20120 Standing FounderRAT 6 STRENGTH TRAIN Monday Tuesday Wednesday WEEK 9 SEe010N 12 SESCION 10 SESSION 11 Warm up: bj: Work CapiCore Watm up: 3 Rounds Warm up: 3 Rounds Barbell Complex @ 45/65 Batbell Complex @ 45/05 Instep Stetch 5 Rounds Inctep Stretch 8x Box Jumps @ 20° Training: Be Push ups Training: Ox situps (1) 8 Rounds Instep (1) 8 Roundo 2x Equat Clean 2x Power Clean 31a World Suetch “Taining 4x Push hios Use the below chart for loading... (1) 9 Rounds Use tne below char for loaaing {8x 40-Foot Shute Sprints ever) Round Reps %1RM seconds Round Rape caRM ot 2 55 1 2 92 2 69 (2) 4 Rounds 2 2 6 3 2 75 15x Weighted Situps @ 35/458 3 2 7% 4 2 0 10x EO 4 2 8 5 2 89 10x Seated Russian Twist @ 2¢ 5 2 a 6 2 85 10x Face Down Back Extension 6 2 07 2 05 7 2 a 8 2 85 (3)4 Rounds a 2 25 75x Dips or 50x Ring Dips (@) 8 Rounds 10x t-Legged Poot Man's Leg ¢ (2)8 Rounds 4x Mitary Press Press 75 second Fatmets Carty @ 35, 4x Bench Prece 3x Chin ups dumebelic 5x Mixed Gtip Pull ups Use the below chart for loading Use the below chart for loading Found Reps “61M. Found Reps coiRM 1 3 55 1 4 552 3 65 2 4 6 3 a re) 3 4 7% 4 a 85 4 4 05 a 285 . 4 a 6 3 85 6 4 a7 3 85 re 4 6 8 a 85 8 4 85 @)5 Rounds (@)5 Rounds 2x Box Jump - increase height each 2x Broad Jump ound unti 2x s hard, but doable 3rd World Stretch 2/282 Toe Touch Complex.ING PLAN ys 158 Thursday SEe0ION 14 Warm up: 3 Rounds Barbell Complex @ 45/65 Instep Suetch Teaining (18 Rounds 4 Front Squat Hip Flexor Stretch Use the below chart for loading Round Reps. 1 4 2 4 3 4 4 4 ° 4 6 4 7 4 8 4 (@) 8 Rounds 4x Hinge Lift or Box Squat ooRM 55 6 5 9s, 2 85 0s cy Use ine betow chart for loading Round Reps CIRM. 1 4 Ea 2 4 65 3 4 75 4 4 20 5 4 85 6 4 88 7 4 85 8 4 85 (9) 4 Rounds 112 x Plyo Push up Lap Bix Tarzan Pull upe Lat + Pee stretch Friday SEO0ION 15 (Obj: Work Capacity, Core Warm up: 4 Rounds 5x Burpees 308x Mixed Grip Pull ups 40x Situps Hip Flexor + Instep+ Pigeon Stretch Training. (1) 7 Rounds 20 Second Swings @ 2538 20 Second Burpees 20 Second Rest, (2) 4 Rounds 10x Ankles To Bar 79 Second Farmer Carry @ S0/00# 5 Kneeling Plate Halfmoons @ 25058 20/20 Standing FounderRAT 6 STRENGTH TRAIND Monday Tuesday ‘Wednesday WEEK 4- SESSION 16, SESSION 17 SESSA Warm up: Warm up: 3 Rounds 3 Rounds Obj: Work CapiCore Brone complex @ 45760) Barbell Complex @ 43169 instep Steten| instep Stretcn Warm up: Training: Training ee (1) 8 Rounds Power Clean (1) 8 Rounds Squat Clean 8x Box Jumps @ 20" Rest Between Round est between Rounds 8x Puch ups Use the below ehart for loading ca ze the below chart for loading PS Round Rope: sot Instep i 2 60 Round eps sein 2 3 7 Ot 2 oo faiing: 3 2 a 2 7 a 1 8 3 2 80 > 1 so 8 1 80 (1) 10 Rounds 8 i 8 i 80 8x 40-foot Shute sprints every 6 7 1 9 6 1 90 seconds 8 i a 7 i 8 8 1 80 (2)8 Rounds. (2)4 Rounds ‘Be Bench Prose (2) 8 Rounds 10x Weighted Situpe @ 35/458 Fest Between Rounds ‘4c Miltary Press Prece oe ore Use the Boiow hart fer loading ect Between Rounde SE acest Use the below chart for loading ama Ree iced 10x Standing Siashers @ 16/20k, i = 60 Round «= Feps SIRI 2 3 7 4 2 89 (@)4 Rounds 3 3 oo 2 3 70 2 3 2 3 38 t0120x Dips or &/12x Ring Dips 3 3 la 3 80 10x 2-Legged Poor Man's Ley Cv 8 3 5 2 80 90 second Farmers Carry @35°5: 7 3 % 6 2 80 8 3 5 7 2 80 8 2 80 ()3 Rounds ‘Be Broad Jame (@)3Rounds 2rd Word Stotch 3 Box Jump -incroaoa height sach ‘ound unt 3x fs hard, bu doable ‘Comments: 212/2 Toe Touch Complex Don't be affaid to bump up the load on Today’s"working rounds" = Rounds 4-8. Comments It your 20% of TRIM load feels ight in found Like yestetcay, feel ree to push he 4,200 9-10 pounds, and see how feels leading today beyond the presctbed Qf Round Doth same'for Pan 2)" 90% of TAM or founds 48 for both ress. exercises.NG PLAN ‘Thursday SESSION 19 Warm up: +3 Rounds Barbell Complex @ 40165, instep Steen Training: (9 8 Rounds ‘3x Front Sauat Rost Satween Rounds Use the below chart for loading Round Reps san : 3 0 2 3 7 3 3 20 a 3 20 5 3 2 8 3 2 HF 3 = 8 3 Ey (2)8 Runes 3 Hinge Lift or Box Squat Blast between Round Use the bolow chart for loading Round Reps solr 8 0 8ggses ()2 Runes 12x Plyo Pugh up Lap 2/4x Tarzan Pull ups Foam Roll Low Back ‘comments Feel tree to aa load to Rounds 4-8 " your 90% feels easy, Friday SESSION 20 (Obj: Work Capacity, Cora Warm up: 4 Rounas 5x Burpees {815x Mixod Grip Pull ups 10x situps Hip Flexor + Instep+ Pigeon Stretch ‘Training: (1) 10 Rounds 20 Second Swings @ 25/35# 20 Second Burpees 20 Gecond Rest (2) 4 Rounds 10x Ankles To Bs 90 Second Farmer Carry @ 35/55# 5x Kneeling Plate Halfmoons @ 25058 20120 Standing FounderMonday Tuesday WEEKS SECOION 22 SESSION 21 ‘Total Rest ‘Waem Up: 3 Rounds Barbell Complex @ 45/65¢ Instep Stretch Lat « Pec Straten Training: (1) Work up 10 1M Power lean (2) Work up to 1FIM Bench Prose () Work up to 1M Front Squat ‘Comments: Record results and use these numbers for week 6-6 loading. RAT 6 STRENGTH TRAIT. Wednesday eECOION 29 Warm Up: 3 Rounds Barbell Complex @ 45/658 Instep Stretch Lat+ Pee stretch Taining (1) Work up to 1AM Squat Clean (2) Work up to 1AM Military Prese (3) Work up to 1M Hinge Lit or! Squat Comments: Record results and use these nun for week 6-6 loading.NG PLAN ox bers 2EC0ION 24 ‘Total Rest Thursday Friday SEOOION 25 (Obj: Work Capacity, Core Warm up: 4 Rounds 5x Burpees 315x Mixed Grip Pull ups 10x situps Hip Flexor + Instep+ Pigeon Stretch Training. (1) 12 Rounds £20 Second Swings @ 25338 20 Second Burpees 20 econd Rest (2) 4 Rounds 10x Ankles To Bar 90 Second Farmer Carry @ 35/55# 5x Kneeling Plate Halfmoons @ 25058 20/20 Standing FounderRAT 6 STRENGTH TRAIN] Monday Tuesday Wednesday WEEK 6 SESSION 27 SESSION 28 SESSION 26 ‘Waem up: (Obj: Work CapiCore ‘watm up: 3 Rounds Barbell Complex @ 45/65 Warm up: 2 Rounde Instep Stretch ‘Barbell Complex @ 45/65, 5 Rounds Instep Stetch Training By Box Jump @ 20° 0x Push upe Training: 1) 8 Rounds ‘8x Stups Bx Squat Clean Instep (1) 8 Rounds Bid World Stretch ‘3x Power Clean ‘Use the below chart for loading... Training: Hip Flexor Stretch Round Reps Se1RM (1) 4 Rounds Use the below chart for leading, 1 3 50 300m Shuttle every 2:30 2 3 60 Found Reps. wIRM 8 3 70 (2) 4 Rounds i 3 4 3 80 8x Russian Triangle @ 25# 2 3 so 5 3 20 10m Dumbbell Craw @ 15/054 3 3 7 6 3 20 20/20 Kneeling Founder 4 3 a7 3 80 5x Standing Russian Twist @ en 5 a a 8 a 80 arballm 5 6 3 20 ie 3 80 (2)8 Rounds (3) 4 Rounds a a 30 4x Miltary Press Press 60 Second Farmars Cary @ 46, “4(0x Chin ups 3rd Word Stretch (2)8 Rounds ‘Use the below chat for loading... 5x Dislocate with PVC. ‘5x Bench Prese ‘3/9x Mixed Gtip Pull ups Found Reps coin 1 4 50 Use the balow chart for loading 2 4 60 3 4 70 Found Reps coRM 4 4 80 1 3S 505 4 20 2 ° s 68 4 20 3 5 7m 7 4 80 4 5 2 8 4 20 ° > 80 6 5 80 (3) 5 Rounds 7 8 80 2x Leadod Box Jump holding 15/258 8 > 80 Dumbbells - increase neignt eacn round until its hard, but doable (2) 5 Roundo igaon Etrotch 2x Loaded Squat Jump @ 45/63 Barbell ta World Stretch Sx Shoulder SweepING PLAN ty ese ‘Thursday SESSION 29 Warm up: 3 Rounas Barbell Complex @ 45/65 Inotep Stretch Training: (1) 8 Rounds 5x Front Squat 3rd World Stretch Use the below char for loading Round con 50 60 70 80 20 20 80 80 o ame oaaaeoad (2) 8 Rounds 5x Hinge Lift or Box Squat Hip Flexor Stretch Use the below char for loading ound Reps sei 50 60 70 80 20 20 80 Re 1 2 3 4 5 6 7 e 20 (3) 5 Rounds 215x Clapping Puch upe rex Mixed Grp Pulups Foam Roll low back Friday SESSION 30 (Obj: Work Capacity Warm up: 3 Rounds 5x Burpees Se Air Squats ‘Run 200m Instep Stretch Training: (1) Rounds ‘Sprint 400m Reet 2 minutes (2) 4 Rounds 20/20 Low Back Lungs 30/90 Side Bridge ‘10x Standing Slasher @ 257058 20x Si pa (3) 4 Rounds 60 Second Farmers Cary @ AS/65# Sr World Stretch 5x Dislocate with PVCRAT 6 STRENGTH TRAIN. Monday Tuesday Wednesday WEEKT SESSION 92 SESSION 33 SESSION 31 Warm up: (Obj: Work CapiCore ‘warm up: '3 Rounds Warm up: 2 Rounde Barbell Complex @ 45/65 Barbell Complex @ 45/65 instep Stretch 5 Rounds: Instep Stretch 8x Box Jump @ 20° Training: 0x Push upe ‘Training: ax situps (1) 8 Rounds Instep (1) Rounds 2x Squat Clean 2x Power Clean Std Worls Stretch Training: {4x Push hipe Use the below chart for loading (1) 4 Rounas, Use the below chart for loading Found Reps ®%1RM 300m Shuttle every 2:20 1 2 5 Round Reps ceinM 2 2 65 (@) 4 Rounds 1 2 553 2 75 8x Russian Triangle @ 25# 2 2 6 4 2 8 10m Dumbball Craw @ 16/058 3 2 7m 9 2 89 20/20 Kneeling Founder 4 Z 6 6 2 85 5x Standing Russian Twist @ er 5 2 a 7 2 8 barbell S# 6 2 eB 2 2 7 2 85 (3) 4 Rounds a 2 85 (2)8 Rounds 75 ocond Farmers Carry @ 45 “4x tary Press Press 31a Worta Streten (2)8 Rounds 3x Chin ups 5x Dislocate with PVC 4x Bench Press Use the below chart for loading ‘3/5x Mixed Grip Pull ups Round Reps 41M Use the below chart fo loading : 3 5s 2 3 6 Round Rape cuRM 3 3 8 1 4 34 3 os 2 4 6 5 3 8 3 4 7% 6 a 85 4 4 a7 3 20 5 4 a 8 3 8 6 4 85 7 4 85 (9) Rounds 8 4 85 2x Loaded Box Jump holding 15/25# Dumbballo - increase height each () 3 Rounds ound unit ies hard, but doable 2x Loaded Squat Jump @ 45/954 (exploc Pigeon Stretch ‘rd World Staton ‘Sx Shoulder SweepING PLAN noty ese Thursday, SESSION 34 Warm up: ‘3 Rounds Barbell Complex @ 45/65 Instep Stretch Training (1) 8 Rounds “4x Front Squat Hip Flexor Stretch Use tne betow chat for loading Round Repo %1RM 53 6 78 50 85 8s 50 85 (2) 8 Rounds 4x Hinge Lift of Box Squat Use the below char for loading Round Reps 61M. 1 4 55 2 4 65 3 4 73 4 4 85 5 4 85 6 4 oo a 4 85 8 4 85 (9) 5 Rounds 316x Clapping Push ups Dfex Mixed Grp Pullupe Foam Roll low back. Friday SESSION 39 (Obj: Work Capacity Warm up: 3 Rounds 5x Burpees Sx Air Squats ‘Run 200m Instep Stretch Training: (1) 8Rounas ‘Sprint 400m Root 1345 (2) 4 Rounds 20/20 Low Back Lunge 0/80 Side Bniag= ‘10x Standing Slasher @ 257358 20x 88 wpe (3) 4 Rounds 75 Second Farmare Carry @ ASIE5# ‘ra Worla Stescn 5x Dislocate with PVCMonday WEEK @ SESSION 96 Warm up: ‘3 Rounes Brone complex @ 45169, Instep Steteh| Training: (1) 8 Rounds Power Clean Rest between Baud Use the below char for loading Round Rope 1PM oo 70 20 Found Reps ootFM 1 s ou 2 3 io 3 3 80 a 3 80 5 3 80 8 3 80 7 3 80 a 3 20 (2) Runde 2x Loaded Squat Jump @ 654 (explode!) 3rd World Suctch 3c'choulder Sweep ‘comments: Denitbeafaid i bump up the lad ont ‘day's working sounds’ Hounge 48 yout 20s of TaN load fests baht in round 4, add 5-10 pounds, and see tow't feels on Round 3. RAT 6 STRENGTH TRAL maa ete ~ ‘Obj: Work CapiCore Bias Setawae lies ies ‘Training: 2 Foun arene #20 Warameceacen Be gstenscem eee Use the below chart for loading eons po a BEB areas ff 8! ae ewe i oi) OB TB lesiies GR Eee rws Eee ay aoe Sees ‘4c Miltary Proos Press ee Mabey Proae Dros 5x Standing Fussian Twist @ arbat se Use the below chat for loading (3) 4 Rounds Found Reps, SeIRM 99 Second Farmers Carry @ Ei oo 2 3 50 Sed World Stitch 3 3 80 5x Dislooate with PVC a 2 20 5 2 90 8 2 80 7 2 0 8 2 0 @)3 Rounds 2x Loaded Dox Jump hong 15/25# Dumbbells increase height cach ound unl ws hard, but doable Pigeon Stetcn| Comments: Like yesterday, fel free to push the loading today beyond the prescribed 9086 of TAM for rounds 4.8 for bathNING PLAN empty 4SI858 ‘Thursday SESSION 39 Warm up: ‘3 Rounds Barbell Complex @ 49169, Instep Stretch “Training: (1 8 Rounds ‘3x Front Squat Rest Satween Rounds Use the Below chart for loading Round Rape sein 1 3 oO 2 3 70 3 3 20 a 3 2 5 3 2 8 3 2 i 3 20 8 3 9 (2)8 Rounds Ss Hinge Lift or Box Squat Floct between Rounds Use the below chart for loading Round Reps sola 1 3 o 2 3 0 3 3 20 a 3 2 5 3 2 8 3 2 7 3 8 8 3 = (2)3 Rounds ‘35 Clapping Push ups 5/6x Mixed Grip Pulups Poam Roll iow back Comments: Feel {ree 0 add load to Rounds 4-8 your 90% feels easy, Friday SESSION 40 Obj Work Capacity Warm up: 3 Rounds 5x Burpees Bc Air Squats ‘Run 200m Instep Stretch Training. (1) 8 Rounds ‘Sprint 4oom Rest 1:30 (2)4 Rounds 20/20 Low Back Lungs 30/00 Side Bridge ‘10x Standing Siasher @ 257358 20x Si pa (3) 4 Rounds 190 Second Farmers Cary @ AS/65# 3rd World Stretch 5x Dislocate with PVCMonday Tuosday WEEKS SESSION 42 SESSION 41 ‘Total Root warm Up: 2 Rounds: ‘Barbe Complex @ 43/638 Instep Stretch Let + Pec Ouetch Training: (1) Work up to 181M Power Ciean (@) Work upto 1M Bench Press (8) Work up to 12M Front Squat RAT 6 STRENGTH TRAIND ‘Wednesday SESSION 43 \Watmn Up: ‘3 Rounds Barbell Complex @ 45/65# Instep Stretch Lats Pec Stretch “Training (1) Work up to 1AM Squat Clean (2) Work up to 1M Mittary Press () Work up to 1AM Hinge Litt or SquatNG PLAN SESSION 44 ‘Total Rest ‘Thursday: Friday SESSION 49 (Obj: Work Capacity Warm up: ‘3 Rounas 5x Burpees Sic Air Squats Run 200m Instep Stretch Training: (1) 6 Rounds ‘Sprint 400m Rest 1:20 (2) 4 Rounds 20/20 Low Back Lungs 30/00 Side Bridge ‘10x Standing Siasher @ 25735 20x Supe. (3) 4 Rounds 108 Gecond Farmere Carty @ 45/65 ‘ra Wort Sten 5x Dislocate with PVC