Session 1 Session 2 Session 3 Session 4 Session 5

Strength: Strength:
Strength:
Work to 5RM Bench Work to 5RM Back
Work to 5RM Deadlift
Press Squat
Then rest 1 min and
Then rest 1 min and Then rest 1 min and WOD:
perform 1 max rep set
perform 1 max rep set perform 1 max rep set 30-20-10
with 80% of 5RM load
with 80% of 5RM load with 80% of 5RM load Row Cal
WOD:
Dips
5 Rounds for Time
Run 400m
Then,
15 Push Ups
In 5 min build to
WOD: 10 Box Jumps 24/20 WOD:
WOD: heaviest 1RM power
AMRAP 9min For Time
21-15-9 snatch
9 Power Clean 95/65lbs 100 Double Unders
Wall Ball 20/14lbs
12 Burpees 50 Deadlifts 225/155lbs
Pull Ups
100 Double Unders
 Session 6 Session 7 Session 8 Session 9 Session 10

Strength: Strength: Strength:

WOD:
4x8 Bench Press AHAP 4x8 Back Squat AHAP 4x6 Deadlift AHAP
AMRAP 20min
Rest Interval = 2min Rest Interval = 2min Rest Interval = 2min
5-10-15
between sets between sets between sets
Hang Squat Clean WOD:
95/65lbs 50 Wall Balls for Time
Push Up 30/20lbs
Ring Rows
WOD:
*every break equals 30
Every 3 min on the min WOD:
WOD: *each move for 5, each double unders
for 12 min For Time
AMRAP 12 min move for 10, each move
Row 20 Cal 30 Burpees
12 DB Snatch 50/35lbs for 15, then repeat that
Push Press 115/75lbs 30 Kb Swing 72/53lbs
12 Toe to Bar cycle for 20 min
*score is reps of push 30 Cal Aslt Bike
press
 Session 11 Session12 Session 13 Session 14 Session 15
WOD:
Every 3 min on the min
Strength: Strength: Strength: front squat the
4x8 Bench Press AHAP 4x8 Back Squat AHAP 4x6 Deadlift AHAP following weights for 3
Rest Interval = 90 sec Rest Interval = 90 sec Rest Interval = 90 sec reps
between sets between sets WOD: between sets
AMRAP 24min Men:
Run 400m 65,95,115,135,155,185,
10 Power Clean and Jerk 205,225,245,265,275,
WOD: 135/95lbs 295, 315
10min Time Cap Row 500m WOD:
WOD:
5, 10, 15, 20, 25 etc 10 Dips 50-40-30 Women:
AMRAP 7min
Double Unders Row Cal 55,65,85,95,115,135,
3 Deadlift 275/185lbs
5,10,15,20,25 etc Sit Ups 145,155,165,185,195,
10 Cal Aslt Bike
Air Squats Push Press 45/35lbs 205, 225
Increase each round by *score is weight
five reps until time cap achieved
 Session 16 Session17 Session 18 Session 19 Session 20

WOD:
Strength: Strength: Strength:
WOD: AMRAP 5min
4x8 Bench Press AHAP 4x8 Back Squat AHAP 4x6 Deadlift AHAP
5min to work to Strict Press 95/65lbs
Rest Interval = 60 sec Rest Interval = 60 sec Rest Interval = 60 sec
heaviest 1 RM Hang Then,
between sets between sets between sets
Power Snatch, then Row 500m

30-20-10 AMRAP 5min

Dips Push Press 95/65lbs
Row Cal Then,
WOD: WOD:
WOD: Then, Row 500m
Tabata Aslt Bike 7 Rounds for Time
3 Rounds for Time
Rest 1 min 7 Ring Rows
Run 400m 5min max distance run AMRAP 5min
Tabata Deadlift 9 Box Jump 24/20
12 Thruster 95/65lbs out and back Push Jerk 95/65lbs
135/95lbs 7 Toe to Bar
12 Pull Ups Row 500m
 Session 21 Session22 Session 23 Session 24 Session 25

Strength: Strength: WOD: Strength:

WOD:
4x8 Bench Press AHAP 4x8 Back Squat AHAP For Time 4x6 Deadlift AHAP
Every 5min on the min
Rest Interval = 30 sec Rest Interval = 30 sec Rest Interval = 30 sec
for 25 min
between sets between sets Row 1k between sets
10 Back Squats
Then,
30 Cal Row
AMRAP 15min
*each interval increase
5 Power Clean WOD:
back squat weight
155/105lbs 2 Rounds for Time
WOD: Men: 135, 185, 225,
WOD: 10 Pull Ups 100 Double Unders
30-25-20 245, 275
50 Wall Ball 30/20lbs Then, 50 Hang Power Clean
Bar Dips Women: 95, 125, 185,
*every break = 7 95/65lbs
Aslt Bike Cal 205, 215
burpees Row 1k 25 Bar Facing Burpees
100 Double Unders
 Session 26 Session27 Session 28 Session 29 Session 30

WOD:
AMRAP 5min
8 Hang Squat Clean
Strength: Strength: Strength:
115/75
3 RM Bench Press 3 RM Back Squat 3 RM Deadlift WOD:
8 Pull Ups
20min AMRAP
Rest 1 min
Row 1k
30 Push Press 95/65lbs
AMRAP 5min
WOD: 30 Box Step Ups
WOD: 12 Front Squat
WOD: Death by DB Snatch 24/20in
Every min on the min 115/75lbs
For Time 50/35lbs 30 Toe to Bar
for 10min 12 Sit Ups
Row 2km Min 1 = 1 rep, min 2 = 2 30 Deadlifts 95/65lbs
3 Power Snatch
*every 2min on the min reps etc until failure to
135/95lbs Rest 1min
10 push ups complete prescribed
6 Burpees
rep in the minute
50 Cal Aslt Bike
 Session 31 Session 32 Session 33 Session 34 Session 35

Strength: Strength: Strength:

WOD:
Bench Press Back Squat Deadlift
7min Increasing Ladder
Work to 6 TM Work to 6 TM Work to 6 TM
WOD:
then, then, then,
Aslt Bike Cal: 5,10,15,20 Every 3min on the min
3 Max rep sets at 85% 3 Max rep sets at 85% 3 Max rep sets at 85%
etc cal for 21 min
of 6TM of 6TM of 6TM
Pull Ups: 5,10,15,20 etc
Run 400m
Rest 10min Max Rep Kb Goblet
Squat 53/35lbs
WOD:
WOD: WOD: 7min Increasing Ladder
4 Rounds for Time
30-20-10 AMREP 5min Double Unders: *score is reps of goblet
8 Power Snatch
Push Press 95/65 lbs 7 Front Squat 115/75lbs 10,20,30,40 etc squat
135/95lbs
Row Cal 7 Deadlift same weight Push Ups:
8 Bar Facing Burpees
10, 20, 30, 40 etc
 Session 36 Session 37 Session 38 Session 39 Session 40

Strength: Strength: WOD: Strength:

WOD:
Bench Press Back Squat Run 800m Deadlift
20min Increasing
Work to 4 TM Work to 4 TM then rest 5min Work to 4 TM
Ladder
then, then, then,
3 Max rep sets at 90% 3 Max rep sets at 90% 3 Rounds 3 Max rep sets at 90%
Row Cal: 5,10,15,20,25
of 4TM of 4TM In 3 min of 4TM
etc
12 Pull Ups
12 Burpees
Overhead Squat
Max Aslt Bike Cal
75/55lbs:
WOD: *score is cal
WOD: WOD: 5,10,15,20,25 etc.
50 Dips **rest 3minutes
AMRAP 7min 5 Rounds for Time
50 Pull Ups between rounds
5 Squat Clean 15 Kb Swing 53/35lbs Sit Ups: 5,10,15,20,25
50 Sit Ups
155/105lbs 30 Double Unders etc
*break sets and reps up Immediately after run
5 Box Jumps 24/20in
however you like 400m
 Session 41 Session 42 Session 43 Session 44 Session 45

WOD:
Strength: Strength: Strength:
Run 1 mile
Bench Press Back Squat Deadlift
Work to 2 TM Work to 2 TM Work to 2 TM
50 DB Snatch 50/35lbs
then, then, then,
3 Max rep sets at 95% 3 Max rep sets at 95% 3 Max rep sets at 95%
Run 800m
of 2 TM of 2 TM WOD: of 2 TM
100 Cal Aslt Bike for
50 Deficit Push Ups
Time
(using DB handles)
* On the top of every
WOD:
min perform 5 pull ups
3 Rounds for Time Run 400m
WOD:
Row 500m WOD:
21-15-9
12 Toes to Bar 30 Power Cleans 50 Goblet Squat same
Deadlift 245/165lbs
*rest 1 min between 155/105lbs for Time Dumbbell
Wall Ball 30/20lbs
rounds
Run 200m
 Session 46 Session 47 Session 48 Session 49 Session 50

WOD:
Strength: Strength: Strength: Tabata Each Move
WOD:
Bench Press Back Squat Deadlift
5 Rounds for time
3x3 TM 3x3 TM 3x3 TM Aslt Bike Cal
Each move = 1 min max
reps
Rest 2 min
1. Power Clean
Power Snatch 75/55lbs
115/75lbs
2. Front Squat
WOD: WOD: Rest 2 min
WOD: 115/75lbs
Death by Strict Pull Ups 3 Rounds for Time
5 Rounds for Time 3. Push Press
Min 1 = 1 rep Run 400m Row Cal
30 Double Unders 115/75lbs
Min 2 = 2 reps 15 Dips
15 Burpees 4. Rest
Until failure
 Session 51 Session 52 Session 53 Session 54 Session 55

Strength: Strength:
Strength:
Bench Press Back Squat
Deadlift
Work to 90% of last Work to 90% of last
Work to 90% of last
week’s heaviest set of 3 week’s heaviest set of 3 WOD: WOD:
week’s heaviest set of 3
TM TM 20 min Increasing 100 Double Unders
TM
Ladder 50 Deadlift 135/95lbs
75 Cal Row
Run: 100m, 200m, 40 Front Squat
300m, 400m etc 135/95lbs
WOD: WOD: WOD: 50 Cal Aslt Bike
30-25-20 6 Rounds for Time Power Clean 135/95 lbs 50 Pull Ups for time
Lunge 3 Deadlifts 275/185lbs 3,6,9 reps etc *every break equals 10
Push Ups 6 Box Jumps 30/24in sit ups
Aslt Bike Cal
 Session 56 Session 57 Session 58 Session 59 Session 60

Strength: Strength:
Strength:
Bench Press Back Squat
Deadlift WOD:
Work to 5RM Work to 5RM
Work to 5RM 30-20-10
WOD:
Row Cal
5 Rounds for Time
Dips
Run 400m
15 Push Ups
Then,
10 Box Jumps 24/20
WOD: In 5 min build to
WOD: WOD:
For Time heaviest 1RM power
AMRAP 9min 21-15-9
100 Double Unders snatch
9 Power Clean 95/65lbs Wall Ball 20/14lbs
50 Deadlifts 225/155lbs
12 Burpees Pull Ups
100 Double Unders