fight Strength For Combat Sports Performance Level 1

Week 1 Month 1
Exacution /
Date Exercise / Lift Sets Reps Precedure Tempo Weight % RIR Actual Load Difficulty 1-5
Keep form as on point as
Goblet Squat 3 10 possible work off of a 2,0,0 tempo 60% 2-3
KB Deadlift 3 12 3
Weighted Push
Up 3 12 3
Day 1 Weighted Chin
Up 3 10 2
Farmer Carry 3 90 seconds go as far as possible in 90 sec.
Leave 10
seconds in
Plank 3 reserve

Trap Bar
Deadlift 3 8 2,0,0 Tempo 65% 3
KB Swing 3 10 4
Floor Press 3 12 3-4
Day 2
Barbell Row 3 12 3
60 seconds go as far as possible in the time
Briefcase Carry 3 each hand frame
Stir The Pot 3 30 seconds 30 sec each side of rotations

DB Split Squat 3 12 keep a steady tempo 60% 2

Barbell Glute
Bridge 3 15 2,0,0 1-2
Day 3 DB Z-Press 3 12 2-3
Renegade Row 3 8 each 2
Sled Pulls 1/2 mile steady pace
Bird Dog 3 10 each 2,0,2

Prowler Push 10 20 yards March it do not sprint 80% Effort 1-2

Famer Carry 3 90 seconds as far as you can in 90 seconds 80% Effort
Sand Bag Load
Day 4 on 50' Box 5 60 seconds load as many time as possible 70-85% Effort
KB Swing 3 8 60% 5-6
Plank 3 45 seconds
Side Plank 2 each 30 seconds

Week 2 Month 1
Goblet Split
Squat 3 8 each 3,0,0 Tempo 65% 2-3
KB Deadlift 3 12 3,0,0 Tempo 3-4
DB Single Arm
Floor Press 3 8 each 2,0,0 Tempo 2-3
Day 1
Inverted Row 3 12 2,0,0 Tempo 2
Suitcase Carry 5 90 seconds as far as you can 85% Effort
leave 10
seconds in
Plank 3 45 seconds reserve

Trap Bar
Deadlift 3 10 2,0,0 Tempo 65% 2-3
Dumbbell RDL 3 12 2,0,0 Tempo 3
Z-Press 3 10 2,0,0 Tempo 2-3
Day 2
Cable Row 3 12 2,0,0 Tempo 3
Bottoms up KB 60 seconds as far as you can in the time
walk 5 each arm frame 85% Effort
Ball Roll Out 3 12 2

Zercher Squat 3 8 2,0,0 Tempo 65% 3

Single Leg
Glute Bridge 3 15 each 2,0,0 Tempo 2
Incline DB Press 3 10 2,0,0 Tempo 2-3
Day 3
Incline DB Row 3 12 2,0,0 Tempo 2-3
Sled Drag 1 .5 miles steady pace 80% Effort
Day 3

Advanced Bird
Dog 3 10 each 1-2

Prowler Push 5 25 yards Increase weight each set by 90lbs 85% 1-2
KB Swing 3 8 3-4
Farmers Carry 5 90 seconds As far as you can 80%
Landmine
Windshield
Day 4 Wipers 3 8 each Keep shoulders square 2-3
leave 10
seconds in
Plank 2 45 seconds reserve
Plank KB Slide
Through 2 8 each side Maintain squared hips and neutral spine 1-2

Week 3 Month 1
Trap Bar
Deadlift 3 8 2,0,0 Tempo 70% 1-3
Barbell RDL 3 10 2,0,0 Tempo 2-3
Tall Kneeling
Landmine Press 3 10 2,0,0 Tempo 2-3
Day 1
Landmine Bent
Over Row 3 12 2,0,0 Tempo 2-3
90 seconds
Suitcase Carry 4 each Go as far as possible 85%
Ab Roll Out 3 12 1-2

Goblet Squat 3 10 2,0,0 Tempo 65% 2-3

Zercher
Goodmorning 3 12 2,0,0 Tempo 3-4
Half Kneeling
DB Shoulder
Press 3 10 2,0,0 Tempo 3-4
Day 2 Half Kneeling
Single Arm
Cable Vertical
Pull 3 12 2,0,0 Tempo 3-4
Bottoms UP KB 90 seconds
Waiters Carry 4 each Go as far as possible 80%
Waited Bear Keep weight on back slow steady
Crawl 3 20 yards pace

DB Split Squat 3 8 each 2,0,0 Tempo 70% 1-2

KB Swings 3 10 2-3
DB Floor Press 3 10 2,0,0 Tempo 2-3
Day 3
Renegade Row 3 8 each 2-3
Sled Drag 4 1/2 mile Steady pace 75%
Plank 3 45 seconds

Yoke Carry Keep good posture going as fast

(zerher hold) 4 100 feet as possible 85%
Bottoms up KB
Press 3 10 2-3
Day 4 TRX Weighted
Row 3 12 2-3
Prowler Push 5 25 yards Sprints 1-2
30 seconds
Stir the Pot 3 each 1-2

Week 4 Month 1 Deload

Goblet Squat 3 6 steady tempo 60% 3-4
DB RDL 2 8 steady tempo 3-4
DB Incline Press 2 8 steady tempo 3-4
Day 1
DB Single Arm
Row 2 8 steady tempo 3-4
Sled Drag 1/3 mile steady pace 65%

Trap Bar
Deadlift 3 6 steady tempo 60% 3-4
KB Swings 2 8 steady tempo 4
Weighted
Day 2 Pushups 2 8 steady tempo 4
Day 2
Weighted
Inverted Row 2 8 steady tempo 4
Farmers Carry 2 90 seconds

Single Leg
Squats 3 6 steady tempo 60% 3-4
Glute Bridge 2 8 steady tempo 3-4
Day 3 Arnold Press 2 8 steady tempo 4
DB Incline Row 2 8 steady tempo 4
Plank 3 30 seconds

Prowler Push 5 20 yards 60% 4

KB Swings 2 8 3-4
Renegade Row
Day 4 Push Up 2 8 3-4
Zercher Carry 4 90 seconds 65%
10 seconds in
Plank 2 30 seconds 65% reserve

Week 5 Month 2
Zercher Squat 4 6 Normal tempo 75% 2
Trap Bar RDL 3 8 2-3
DB Floor Press 3 10 2-3
DB Bent Over
Day 1 Row 3 10 2-3
60 sec each Go as far as you can in that time
Suitcase Carry 4 hand frame 80%
Leave 10
seconds in
Plank 3 45 seconds reserve

Trap Bar DL 3 6 Normal Tempo 80% 1-2

KB Swing 3 8 2-3
Incline Bench
Press 3 10 2-3
Day 2
Weighted Pull
Up 3 10 2
Sled Drag 1 1/2 mile Steady Pace 70%
Ab Roll Out 3 12 2-3

RFE Split Squat 3 8 each Normal Tempo 70% 3

Barbell Glute
Bridge 3 10 3
Close Grip
Day 3 Bench Press 3 10 3-4
DB Incline Row 3 12 3-4
Bottoms up KB
Waiters Carry 4 45 sec each Go as far as you can 65%
Ball Roll Out 3 15 3-4

Yoke Carry 4 100 ft As fast as you can 90%

Zercher
Walking Lunge 3 8 each 2-3
Single Arm
Day 4 Deadlift 3 8 each 2-3
Z-Press 3 8 2-3
Sled Row 1 50 yards
30 seconds
Stir The Pot 3 each

Week 6 Month 2
Front Squat 4 6 Steady Tempo 75% 2-3
DB Deadlift 3 8 2-3
Landmine Press 3 10 2-3
Day 1 Landmine
Single Arm Row 3 10 each 2-3
Trap Bar
Farmer Walk 4 90 seconds As far as possible 80%
Plank 3 45 seconds
 Sumo Deadlift 3 6 Steady Tempo 80% 2
Goblet
Goodmorning 3 8 2-3
Single Arm DB
Floor Press 3 8 each 2-3
Day 2
Single Arm Half
Kneeling Band
Lat Pulldown 3 10 each 3
Sled Drag 1 1/2 mile 75%
Ab Roll Out 3 12 2-3

Split Squat 4 6 each Steady Tempo 70% 3

Barbell Glute
Bridge 3 8 2-3
Half Kneeling
DB Shoulder
Press 3 8 each 2-3
Day 3
Single Arm
Cable Row 3 8 each 2-3
Wheel Barrel
Walk 4 90 seconds As far as possible 85%
Banded Bird
Dog 3 10 each 3

Truck Push 5 100 feet As fast as possible 90%

Sled Crossover March each step strike ground
Pull 4 100 feet with as much force as possible 80%
KB Swings 2 8 3-4
Day 4
Weighted Push
Ups 2 10 3-4
TRX Row 2 15 3-4
Plank 3 45 seconds

Week 7 Month 2
Zercher
Walking Lunges 4 6 each Steady Tempo 80% 1-2
Sumo Deadlfit 3 8 2-3
DB Half
Day 1 Kneeling
Shoulder Press 3 8 each 2-3
Chin Ups 3 10
Suitecase Carry 4 90 sec. each As far as you can 75%
Ab Roll Out 3 12 2

Goblet Squat 3 8 Steady Tempo 70% 3-4

Trap Bar RDL 3 10 2-3
Close Grip
Bench Press 3 8 Steady Tempo 2
Day 2 Bent Over
Barbell Row 3 10 2
Wheel Barrell
Carry 4 100 feet Go as fast as possible 85%
Plank 3 45 seconds

Zercher RDL 3 6 Steady Tempo 80% 2

RFE Split Squat 3 8 each 2-3
DB Floor Press 3 10 2-3
DB Renegade
Day 3 Row 3 8 each 2-3
Bottoms up KB
Waiters Carry 4 90 sec. each Go as far as you can 70%
30 sec each
Stir the Pot 3 side

Prowler Push 5 25 yards Push to a maximum 98% 1-0

KB Swing 2 8 3-4
Day 4 Bird Dog 2 10 each 3-4
Band Pull Apart 2 20 3-4
Plank 2 30 seconds
 Week 8 Deload Month 2
Goblet Squat 3 6 Steady tempo 65% 3-4
DB RDL 2 8 3-4
DB Incline
Press 3 6 3-4
Day 1
Single Arm Lat
Pull Down 3 8 3
Sled Walk 1 1/2 mile 55%
Plank 2 30 seconds

Barbell Glute
Bridge 3 8 Steady tempo 65% 3-4
DB Waking
Lunge 2 6 each 3-4
Day 2 Arnold Press 3 8 3
Cable Row 2 10 3
45 seconds
Suitcase Carry 3 each 55%
Ab Roll Out 2 12 3

Trap Bar
Deadlift 3 6 Steady tempo 65% 3-4
GHR 2 8 3
Weighted
Day 3 Pushups 3 10 3-4
DB Single Arm
Row 2 10 3-4
Farmers Walk 3 45 seconds Go as far as you can 70%
Stir the Pot 2 30 sec. each

Zercher Yoke
Carry 3 50 feet Steady tempo 70%
Sled Pull 1 100 yards Steady tempo 70%
Day 4 Glute Bridge 3 15 3-4
KB Swing 2 10 3-4
Plank 3 30 seconds

Week 9 Month 3
Front Squat 4 6 Steady tempo 80% 1-2
Sumo Deadlift 3 8 Steady tempo 70% 3-4
DB Incline Press 3 8 2-3
Day 1
DB Rows 3 10 2-3
Suitcase Carry 4 90 sec. each As far as you can 80%
Plank 3 45 seconds

Trap Bar
Deadlift 4 5 Steady tempo 85% 1-2
Walking DB
Lunge 3 8 each Steady tempo 70% 3
DB Floor 3 8 3-4
Day 2
Single arm Lat
Pulldown 3 10 3-4
Bottoms Up KB 60 seconds
Waiters Carry 4 each Go as far as you can 75%
Ab Roll Out 3 12 2-3

Box Squat 3 8 Steady tempo 70% 3-4

Barbell Glute
Bridge 3 20 Steady tempo 1-2
Sled Walk 1 100 yards Steady tempo 100% BW
Day 3 Close Grip
Bench 3 6 80%% 1-2
Trap Bar
Farmer Walk 4 90 seconds As far as you can 75%
Leave 10 yards
Sled Rows 1 100 yards 60% in reserve

Prowler Push 5 25 yards Quick Bounds 70% 3-4

Sand Bag Carry 4 45 seconds As far as you can 70%

Day 4
 Trap Bar
Deadlift Holds 3 Failure Stand tall with legs locked out 100% 0
Day 4
KB 1/2 Turkish Slow everything down and move
Get Up 2 5 each with intent 70% 3-4
Plank 2 45 seconds
Bird Dog 2 10 3-4

Week 10 Month 3
Box Squat 4 5 As fast as possible 85% 1-2
Trap Bar RDL 3 6 Steady tempo 75% 2
DB Z-Press 3 6 2
Day 1 DB Renegade
Row 3 6 each 2-3
Sand Bag As far as you can without
Overhead Carry 4 90 seconds dropping 80%
High Plank 3 45 seconds

Sumo Deadlift 3 6 As fast as possible 80% 1-2

Goblet Squat 3 8 Steady tempo 2-3
KB Bottoms Up
Day 2 Press 3 8 Steady tempo 2-3
KB Seal Row 3 10 3
Farmer Walk 5 90 seconds As far as you can 75%
Stir the Pot 3 30 sec each

RFE Split Squat 3 10 Steady pace 75% 2-3

KB Swings 3 10 Explosive 3
Weighted Push
Up 3 Failure Use a 20 pound weight vest 100% 0
Day 3 Weighted Pull
Up 3 failure Use a 20 pound weight vest 100% 0
KB Farmer
Walk 4 45 seconds 70%
Ball Roll Out 3 10 3-4

Wheelbarrow
Carry 4 50 yards Steady pace 80% 2-3
Fat Grip Barbell
Hold 3 Failure 100% 0
Bottoms Up KB
Day 4 1/2 Turkish Get Control the weight and move with
Up 3 5 each intent 2-3
Bear Crawl 1 20 yards Slow and controlled 70%
Weighted Plank 2 30 seconds 20 pound weight vest
Bird dog 2 10 each Slow controlled good intent 3-4

Week 11 Month 3
Zercher Squat 4 4 As fast as possible 85% 1-2
Rack Pulls 3 6 As fast as possible 75% 2
Landmine Press 3 6 2
Day 1 Seal Row 3 8 2-3
Sled Drag 1 1/2 mile 70%
Leave 10
seconds in
Plank 3 reserve

Sumo Deadlift 3 4 As fast as possible 80% 2

Goblet Squat 3 8 Fast eccentrics 2-3
DB Z-Press 3 8 2-3
Day 2
Incline DB Row 3 10 3
Sled Drag 1 1/4 mile Steady pace 70%
Ab Roll Out 3 12 2

RFE Split Squat 3 6 Steady pace 75% 2-3

KB Swings 3 8 Be explosive 3-4
DB Floor Press 3 5 Fast 80% 1-2
Day 3
Chin Ups 2 10 BW 1-2
Farmer Walks 4 25 yards As fast as you can 85%
Day 3

Plank 2 45 seconds

body weight on
Zercher Carry 4 90 seconds As far as you can bar
Prowler Push 8 50 yards steady march 75%
KB Split Stance
Day 4 Halo 3 10 each side 2-3
KB Swings 3 8 explosive 3-4
Bear Crawl 3 20 yards Steady and controlled BW
Ab Roll Out 3 12 2-3

Week 12 Deload
Goblet Squat 3 6 Steady pace 65% 3-4
Walking
Zercher Lunge 3 6 each Steady pace 65% 3-4
Weighted Push
Up 3 10 3-4
Day 1
TRX Inverted
Row 3 15 3
Sled Walk 1 1/2 mile Steady pace 60% BW
10 seconds in
Plank 30 seconds reserve

Trap Bar
Deadlift 3 6 Steady pace 65% 3-4
KB Swing 3 8 Controlled 65% 3-4
Day 2 DB Incline Press 3 8 Steady pace 3-4
DB Seal Row 3 10 Steady pace 3-4
Prowler Push 4 25 yards spints 20 seconds rest
Stir the Pot 3 10 each 2-3

Box Squats 3 6 Be Explosive 65% 3-4

Barbell Glute
Bridge 3 8 Controlled 65% 3-4
Bottoms up KB
Press 3 6 Controlled 3-4
Day 3
KB Bottoms Up
Row 3 8 Controlled 3
Wheelbarrow
Carry 1 100 meters Steady Pace 65%
Bird Dog 2 10 each Controlled 3-4

Sand Bag Carry 1 20 minutes Steady Pace 50% BW

KB Swings 3 8 Explosive 50%
1/2 Turkish Get
Day 4 Up 2 5 each Controlled 65% 3-4
Bear Crawl 2 25 yards Controlled BW
Suit Case Carry 2 90 sec each As far as you can 40% BW KB
Plank 2 45 seconds

Week 13 Month 4 Accumuation Phase

Zercher Box
Squat 4 8 Fast eccentrics 70% 2-3
Trap Bar DL 3 10 2-3
Close Grip
Bench Press 4 8 2-3
Day 1
DB Bent Over
Row 3 12 2
KB Farmer
Walks 6 90 seconds As far as you can 70%
Ab Roll Out 3 12 2

Front Squat 4 8 Fast eccentrics 70% 2-3

Goblet
Goodmorning 3 10 2-3
DB Floor Press 4 8 2-3
Day 2 Single Arm Half
Kneeling Lat
Pull Down 3 10 2
Day 2

Bottoms Up KB 90 seconds
Waiters Carry 4 each As far as possible 70%
Side Planks 2 each 45 sec each

Trap Bar Split

Squat 4 8 Face eccentrics 70% 2-3
Barbell Glute
Bridge 3 12 2-3
Day 3 DB Z-Press 4 8 2-3
DB Seal Row 3 12 2
Heavy Med Ball
Carry 1 1/2 mile Steady Pace 70%
Plank 4 45 sec

Yoke Carry 5 90 seconds As far as possible 75%

Hurcules Hold
With Trap Bar 3 45 seconds 85% BW
Day 4 KB Swing 5 10 Explosive 3-4
Turkish Get Up 4 5 each Controlled 3-4
Bird Dog 4 10 each 3-4
Ab Roll Out 3 12 2-3

Week 14 Month 4 Intensification

Box Squats 3 5 Fast 85% 1-2
Zercher
Goodmornings 2 6 Controlled eccentrics 2-3
Barbell Floor
Day 1 Press 3 5 Fast 85% 1-2
Barbell Bent
Over Row 3 8 2
Farmers Walk 3 25 yards 120% BW
Cable Lift 3 10 each 2-3

Zercher Squat 3 5 Fast 85% 1-2

Trap Bar RDL 2 6 Controlled eccentrics 2-3
DB Incline
Press 3 5 Fast 85% 1-2
Day 2 Weighted Chin
Ups 3 8 2
Wheelbarrow
Carry 3 25 yards 130% BW
Cable Chop 3 10 each 2-3

Sumo Deadlift 2 5 Fast 85% 1-2

Goblet Lunge
Goodmorning 3 6 each 3
DB Floor Press 2 5 Fast 85% 1-2
Day 3 One Arm Cable
Row 3 8 2
Heavy Ball
Carry 3 25 yards As fast as possible 50% Bodyweight
Palloff Press 3 12 2

Zercher Carry 3 90 seconds As far as possible 200% BW

Wheelbarrow
Carry 3 90 seconds As far as possible 130%
KB Swings 4 8 Explosive 2-3
Day 4 Weighted Bear Leave 10 yards
Crawl 3 25 yards Controlled in reserve
KB 1/2 Turkish
Get Up 2 5 each Controlled 2-3
Plank 3 45 seconds

Week 15 Month 4 Realization

Box Squat 3 3 As fast as you can 90% 1
Rack Pull
Deadlift 3 8 70% 3
Barbell Floor
Day 1 Press 3 4 As Fast as you 85% 1-2
Incline DB Row 3 8 70% 3
Day 1

Farmer Walk 4 90 seconds As far as you can 80%

Ab Roll Out 3 12 1-2

Sumo Deadlift 2 3 As fast as yo can 90% 1

RFE Split Squat 3 6 each leg 70% 3
DB Incline
Bench 3 4 85% 1-2
Weighted Pull
Day 2 Ups 3 8 2
Bottoms Up KB 90 seconds
Waiters Carry 4 each As far as possible under control 80%
leave 10
seconds in
Stir The Pot 3 reserve

Front Squat 3 4 As fast as you can 85% 1-2

KB Swings 3 8 Explosive 70% 3
Close Grip
Bench Press 3 3 As fast as you can 90% 1
Day 3 DB Bent Over
Row 3 8 70% 2
Zercher Carry 4 25 yards As fast as you can 85%
Leave 5
seconds in
Plank 3 reserve

2-3 yards in
Prowler Push 5 25 yards Heavy march 90% reserve
Trap Bar 10 seconds in
Hurcules Hold 3 60 seconds 90% reserve
KB 1/2 Turkish
Day 4 Get Up 3 5 each 75% 2-3
Weighted Bear 5-10 yards in
Crawl 2 25 yards Steady pace reserve
Plank 3 45 seconds
Bird Dog 3 10 each 3-4

Week 16 Deload
Goblet Squat 3 6 Steady pace 60% 3-4
KB Swings 3 8 Explosive 55% 4
DB Incline Press 3 8 Steady pace 60% 3-4
Day 1
Db Incline Row 3 10 Steady pace 55% 3
Sled Walk 1 1/2 mile Steady pace 60%
Plank 2 30 sec.

RFE Squat 3 6 each Steady pace 60% 3-4

Glute Bridge 3 8 controlled 60% 4
DB Floor Press 3 8 Steady pace 60% 3-4
Day 2
DB Seal Row 3 10 Steady pace 60% 3
Prowler March 3 50 yards Steady pace 60%
Ball Roll Out 2 12

Trap Bar
Deadlift 3 8 Steady pace 55% 3
Walking DB
Lunge 2 6 each Steady pace 60% 3
DB Half
Day 3 Kneeling
Shoulder Press 3 6 each Steady pace 60% 3
Pull Up 3 10 Controlled 60% 3
Suiitcase Carry 2 45 sec each Steady pace 55%
Plank 3 30 sec.

Prolwer Push 5 25 yards Sprint 55%

KB Swing 3 8 Explosive 55%
1/2 Turkish Get Up 3 5 each. Controlled 60%
Day 4
Bear Crawl 2 25 yards Steady pace BW
Plank 3 45 sec.
Bird Dog 2 10 each Controlled
 Week 17 Month 5 Accumulation
Zercher Squat 4 6 As fast as possible 80% 2
Barbell Glute
Bridge 3 10 Steady pace 70% 3
Day 1 DB Floor Press 3 6 As fast as possible 80% 3
Cable Rows 3 12 65% 2
Sled Drag 1 1/2 mile Steady pace 65%
Side Planks 3 45 sec each

Rack Pull
Deadlift 4 5 As fast as possible 85% 1-2
KB Swing 3 8 Explosive 65% 2-3
DB incline press 3 6 As fast as possible 80% 2-3
Day 2
DB Seal Row 3 10 70% 2
90 seconds
Suitcase Carry 4 each As far as you can
Ab Roll Out 3 15 1-2

Goblet Squat 3 8 As fast as possible 70% 2-3

Trap Bar
Deadlift 3 10 As fast as possible 65% 3
DB Z-Press 3 6 80% 2
Day 3 Weighted Chin
Ups 3 12 2-3
Wheelbarrow
Carry 1 1/4 mile Steady pace 80%
Weighted Bird
Dog 3 10 each 2-3

Zercher Yoke
Carry 4 90 seconds As far as you can 80%
Prowler Push 5 25 yard strides Stride out 70%
KB Bottoms Up
Carry 4 25 yards As fast as you can 70%
Day 4 Seated Arnold
Press 3 10 70%
TRX Weighted
Pull Ups 3 12 65%
Exercise Ball
Roll Out 2 15

Week 18 Intensification
Front Squat 3 5 As fast as possible 85% 1-2
KB Swings 3 8 Explosive 65% 3-4
Barbell Floor
Press 4 5 As fast as possible 85% 1-2
Day 1 DB Incline Row 3 8 Stready pace 65% 3
Trap Bar
Farmer Walk 4 90 seconds As far as you can 80%
Weighted Bear
Crawl 2 25 yards Steady pace good control

Trap Bar
Deadlift 3 5 As fast as you can 85% 1-2
Goblet Squat 3 6 As fast as you can 75% 2
DB Z-Press 3 6 As fast as you can 80% 2
Day 2 Single Arm Lat
Pulldown 3 8 Steady pace 70% 2-3
Sled Drag 1 1/4 mile Steady pace 80%
Half Kneeling
Cable Lift 3 10 each Control 2-3

Box Squat 2 6 As fast as possible 80% 2

Rack Pull
Deadlift 3 8 As fast as possible 75% 2-3
Close Grip
Bench Press 3 5 As fast as possible 85% 1-2
Day 3
Weighted Chin
Ups 4 10 65% 1-2
Sandbag Carry 3 50 yards As fast as you can 85%
Day 3

Half Kneeling
Cable Chop 3 10 each Controlled 2-3

Wheelbarrow
Carry 5 50 yards As fast as possible 85%
Prowler Push 5 25 yards As fast as possible 65% BW
KB Bottoms Up
1/2 Turkish Get
Day 4 Up 3 5 Controlled 2-3
KB Swings 3 8 Explosive 2-3
Weighted Bird
Dog 3 10 Controlled 2-3
Plank 3 45 seconds

Week 19 Realization
Box Squat 3 3 As fast as possible 90% 1
Trap Bar DL 4 6 As fast as possible 80% 2-3
Barbell Floor Press 3 4 As fast as possible 85% 2
Day 1
Seal Row 4 8 Steady pace 70% 2
Farmer Walk 3 60 seconds As far as possible 85%
Ab Roll Out 3 12 Controlled

Front Squat 2 4 As fast as possible 85% 1-2

Sumo Deadlift 3 5 As fast as possible 80% 2
DB Incline
Press 3 5 As fast as possible 80% 2-3
Day 2 Weighted Pull
Up 3 8 As fast as possible 75% 2
Trap Bar
Farmer Walk 4 60 sec. As far as possible 80%
Half Kneeling
Cable Chop 3 8 each Controlled 2-3

Rack Pulls 2 2 As fast as possible 95% 1

Goblet Squat 3 5 As fast as possible 80% 2
Close Grip
Day 3 Bench Press 3 3 As fast as possible 90% 1
BD Seal Row 3 8 Steady Tempo 75% 2-3
Sled Drag 1 1/2 mile Steady Tempo 80%
Plank 3 45 sec.

Zercher
Walking
Goodmoring 1 50 yards Steady pace 80%
Prowler Push 5 25 yards Speed 70%
KB Swings 3 8 Explosive 65%
Day 4
Weighted Bear
Crawl 1 25 yards Steady pace 80%
Valslide Gator
Walk 1 50 yards Controlled 75%
Ab Roll Out 2 12 Controlled

Week 20 Deload
Goblet Squat
Close Stance 3 6 Steady pace 65% 3
KB Deadlift 3 8 Steady pace 65% 3
Day 1 Db Bench Press 3 6 Steady pace 65% 3
Db Incline Row 3 8 Steady pace 60% 3-4
Waiters Carry 2 90 seconds Controlled 55%
Plank 2 45 sec.

RFE Split Squat 3 6 each Steady pace 60% 3-4

Glute Bridge 3 10 Controlled 55% 3
Landmine Press 3 8 Steady pace 65% 3
Day 2
T-Bar Row 3 10 Steady pace 60% 2
Prowler March 5 25 yards Steady pace 55%
Stir The Pot 2 10 each Controlled 3
 Trap Bar DL 3 6 Steady pace 60% 3
DB Goblet Box
Squat 3 6 Steady pace 60% 2-3
Day 3 DB Incline Press 3 6 Steady pace 60% 2-3
Cable Row 3 10 Controlled 55% 2
Sled Drag 1 1/2 mile Steady pace 60% 2
Plank 2 45 sec.

Zercher Yoke
Carry 3 90 seconds As fart as you can 65%
Farmers Carry 3 90 seconds As far as you can 60%
Day 4 KB Swings 3 8 Explosive 55%
Side Planks 2 45 seconds
Palloff Press 3 10 each Controlled
Bird Dog 2 10 each Controlled

Week 21 Accumulation
Zercher Squat 4 6 As fast as possible 75% 2
Barbell Glute
Bridge 3 10 Controlled 70% 2
Day 1 DB Z-Press 4 6 As fast as possible 70% 2-3
Chin Up 3 10 As fast as possible BW 2
Sandbag Carry 3 100 yards As fast as possible 75%
Plank 3 45 sec.

Box Squat 5 5 As fast as possible 80% 2-3

Trap Bar DL 4 6 As fast as possible 75% 2
DB Floor Press 3 8 Steady pace 70% 2
Day 2 Renegade Row 3 8 each Controlled 70% 2
Bottoms Up KB
Waiters Carry 4 90 sec. Controlled 80%
Ab Roll Out 3 12 Controlled 2

Sumo Deadlft 4 5 As fast as possible 85% 1-2

Goblet Squat 3 6 As fast as possible 75% 2
Close Grip
Bench Press 3 8 As fast as possible 70% 2-3
Day 3
Single Arm Lat
Pull Down 3 8 each Controlled 2
Prowler March 1 100 yards Steady pace 80%
Stir The Pot 3 10 each Controlled 2-3

Sled Drag 1 1/2 mile Steady pace 75%

KB Farmer
Carry 2 100 yards As fast as possible 70%
KB Swings 6 8 Explosive 65%
Day 4 Weighted Plank 3 45 sec. 75%
Weighted Bear
Crawl 3 25 yards Controlled 75%
Banded Bird
Dog 3 10 each. Controlled Mini Band

Week 22 Intensification
RFE Split Squat 4 4 eacb As fast as possible 85% 1-2
Trap Bar DL 3 5 As fast as possible 80% 2
Barbell Floor
Press 4 4 As fast as possible 85% 1-2
Day 1 DB Bent Over
Row 3 8 Steady pace 75% 2-3
Wheelbarrow
Carry 1 1/4 mile As fast as possible 80%
Ab Roll Out
Weighted 3 10 Use Weight Vest 2

Front Squat 3 4 As fast as possible 85% 1-2

Rack Pull 4 5 As fast as possible 80% 2
Landmine Press 4 5 As fast as possible 80% 2

Day 2
 Weighted Chin
Day 2 Ups 3 8 Full range of motion 75% 2-3
Suitcase Carry 4 90 sec. As far as possible 80%
Landmine
Windshield
Wipers 3 10 each. Controlled 2

Sumo Deadlift 3 5 As fast as possible 85% 1-2

RFE Split Squat 4 5 As fast as possible 80% 2
DB Floor Press 4 4 As fast as possible 85% 1-2
Day 3 Weighted TRX
Row 3 8 Controlled 75% 2
Famer Walk 4 45 sec. As far as possible 85%
Leave 5-10 sec
Plank 3 45 sec. in reserve

Yoke Walk 4 30 yards As fast as possible 85%

Heavy Med Ball
Carry 3 90 sec. As far as possible 80%
KB Swings 3 8 Explosive 65% 3
Day 4 Double Bottoms
Up KB Farmer
Walk 3 90 sec. As far as possible 75%
1/2 Turkish Get
Up 3 5 each Controlled 2-3
Ab Roll Out 3 12 Controlled 2

Week 23 Realization
Zercher Squat 2 2 As fast as possible 95% 1
Rack Pull 3 6 As fast as possible 80% 2
Barbell Floor
Press 3 2 As fast as possible 95% 1
Day 1
DB Incline
Bench Row 3 8 Controlled 75% 2
Sled Drag 1 1/2 mile Steady Pace 80%
Weighted Plank 2 Failure Technical Failure 100%

RFE Split Squat 3 3 each As fast as possible 90% 1

Trap Bar RDL 3 5 As fast as possible 85% 1-2
DB Flat Bench
Press 3 4 As fast as possible 80% 2
Day 2
Weighted Chin
Up 3 6 As fast as possible 80% 2
Prowler Push 3 25 yards Sprint 80%
Stir The Pot 3 Failure Tech Failure 100%

Sumo Deadlift 2 1 Find new max (PR) 100% 0

Walking Lunges 3 6 each Steady pace 80% 2
Close Grip
Bench 3 1 Find new max (PR) 100% 0
Day 3
DB Bent Over
Row 3 6 Controlled 80% 2
Sandbag Carry 3 90 sec. As far as possible 80%
Pallof Press 3 10 Controlled 2

Prowler March 1 100 yards Stready pace 85%

KB Suitcase
Carry 3 90 sec. As far as possible 80%
KB Swing 3 8 Explosive 65%
Day 4 Leave 5-10
seconds in
Weighted Plank 2 reserve
Bird Dog 3 10 each Put Weight on back (10lb) 2
Ab Roll Out 3 12 Put Weight Vest on (20lb) 1-2

Week 24 Deload
RFE Split Squat 3 5 Steady pace 60% 3-4
Trap Bar RDL 3 6 Controlled 60% 3-4
Seated
Landmine Press 3 6 Controlled 65% 3

Day 1
 Bent over
Day 1 Landmine Row 3 8 Controlled 65% 2
Wheelbarrow
Carry 2 50 yards Steady pace 65%
Leave 10
seconds in
Plank 2 reserve

Goblet Squat 3 6 Controlled 60% 3-4

DB RDL 3 6 Controlled 65% 3-4
DB Incline Press 3 6 Controlled 60% 3-4
Day 2
Inverted Row 3 8 Controlled 60% 2-3
Sled Drag 1 50 yards Steady pace 65%
Ab Roll Out 2 12 Controlled 2

Rack Pull 3 6 Controlled 65% 3

Walking DB
Lunge 3 6 each Steady pace 60% 3-4
Close Grip
Day 3 Bench Press 3 6 Controlled 60% 3-4
Chin Ups 3 8 Full range of motion 2-3
Sand Bag Carry 3 45 sec. Steady pace 65%
Ball Roll Out 2 12 Controlled 2-3

Prowler March 1 1/4 mile Steady pace 65%

Bottoms Up KB
Waiters Carry 3 45 sec. As far as possible 60%
1/2 Turkish Get
Day 4 Up 2 5 each Controlled 65% 3
KB Halo 2 8 each side Controlled 3
Leave 10
seconds in
Plank 3 reserve