Week of June 15th

Monday - Varied Strength

DB Bench 5, 5, 5, 3, 3, 3, 2, 2
*3 sec count on way down, 3 sec pause at chest

+

Drop Set
Skull Crushers

-----------------------

Tuesday - Periodized Strength

Deadlift 3x3 @ 90% of 1RM

+

5 Sets
10 Cossack Squats
15 V-Ups
20 KB Dimmel Deadlifts


-----------------------

Wednesday - Varied Strength

Prowler Push
Max Bodyweight Kipping Dips
Prowler Push
Max Bodyweight Strict Dips
Prowler Push
Max Weighted Dips (10lb/5lb)
Prowler Push
Max Weighted Dips (20lb/10lb)
Prowler Push
Max Weighted Dips (30lb/20lb) 

Rest 5 mins

Buy Out: 100 Ring Rows

*Prowler distance bay door to bay door and back
*Increase weight on prowler throughout rounds
*Scale dip complexity (rings vs. stationary object) and weight as needed

-----------------------

Thursday - Periodized Strength

Pause Bench 5x3


+


Board Press 3x5

Week of June 8th

Monday - Varied Strength

Push Press 3RM

+ 

10-9-8-7-6-5-4-3-2-1
Push Press @ 70% of 3RM
Arms Only Calorie Row



-----------------------

Tuesday - Periodized Strength

Box Squat 5x5

+

Sumo Banded Pull Throughs 4x10
*0 count on extension, 3 count on flexion


-----------------------

Wednesday - Varied Strength

TBD


-----------------------

Thursday - Periodized Strength

Floor Press 5x5

+

Chain Resisted Skull Crusher 4x15

Week of June 1st

Monday - Varied Strength

6 Sets
5 Back Squats
100ft Prowler Sprint
Rest 3 mins


-----------------------

Tuesday - Periodized Strength

Sumo or Conventional Deadlift 3x5

+

Band Resisted Speed Deadlift 3x10 @ 60-70% of 5

+

Partner Accessory Work
Partner 1 - 20 Banded Good Mornings
Partner 2 - Hollow Hold
Switch
5 Rounds Each


-----------------------

Wednesday - Varied Strength

Little "Lynne"

10-8-6-4-2
Deadlift
Front Squat
Strict Press 

Weight Prescription:
Rx: Dead = 1.5 x Body Weight, Squat = 1xBW, Press = 3/4xBW
Scaled: Dead =1xBW, Squat = 3/4xBW, Press = 1/2xBW



-----------------------

Thursday - Periodized Strength

Bench Press 5x5

+

Band Resisted Bench 3x15 @ 50% of 5

+

5 Sets
0:30 sec ON, 0:30 sec OFF
Skull Crushers (45/35)
Bent Over Rows

Week of May 25th

Monday - Varied Strength

CLOSED - Memorial Day


-----------------------

Tuesday - Periodized Strength

Deload Week 
 
10 mins - Heavy Single Bench Press

+

27-21-15-9
Bench Press @ 60% (max 135/95)
Double KB Swing (24kg/16kg each hand)
Calorie Row



-----------------------

 

Wednesday - Varied Strength

6 Sets
Wide Grip Behind the Neck Strict Press x5
Sumo Deadlift x3

+

Tabata Plate Overhead Walking Lunges

-----------------------

Thursday - Periodized Strength

15 Split Squats (each side) @ 40% of 1RM Back Squat
15 Strict Press @ 45%
50 GHD Sit Ups
12 Split Squats @ 50%
12 Strict Press @ 55%
50 sec L-Sit
9 Split Squats @ 60%
9 Strict Press @ 65%
50 V-Ups
6 Split Squats @ 70%
6 Strict Press @ 75%
50 Hollow Rocks

Week of May 18th

Monday - Varied Strength

Deficit Deadlift - Heavy Triple

 +

4 Sets
25 Hip Extensions
25 Hollow Rocks

-----------------------

Wednesday - Varied Strength

8 Sets
50ft HEAVY Sled Push
1 min Max Reps Tire Flips
Rest 2 mins



-----------------------

Tuesday & Thursday - Periodized Strength

Russian Squat Program 
WEEK 6

Day 1 - 2x2 @ 100%
Day 2 - 6x2 @ 80% (deload)
Day 3 - 1RM Retest

Week of May 11th

Monday - Varied Strength

Stability Press - 3RM

+

5 Sets
Push Press x 3 @ 85%
DB Half Manmaker x 5
Rest 2 mins

-----------------------

Wednesday - Varied Strength

Bulgarian Split Squat - 2x5, 1x4, 5x3
*Reps are for each leg

+

5 Rounds
50ft Sled Sprint Forwards
50ft Sled Sprint Backwards
Rest 2 mins 

*Add weight with rounds

-----------------------

Tuesday & Thursday - Periodized Strength

Russian Squat Program 
WEEK 5

Day 1 - 6x2 @ 80% (deload)
Day 2 - 3x3 @ 95% (oh F)
Day 3 - 6x2 @ 80% (deload)

*This entire week is centered around the second squat session, which we will be performing at Thursday's class. 

Week of May 4th

Monday - Varied Strength

Pause Squat - 5 @ 50%, 4 @ 60%, 3 @ 70%, 5x2 @ 80%

+

DB Box Step Ups 3x10 (each leg)

-----------------------

Wednesday - Varied Strength

Tire Flips - mechanics and practice!

Team Tire Flip - driveway and back

Finisher - Weighted Hip Extensions 3x20 (25/15)

-----------------------

Tuesday & Thursday - Periodized Strength

Russian Squat Program 
WEEK 4

Day 1 - 5x5 @ 85%
Day 2 - 6x2 @ 80%
Day 3 - 4x4 @ 90%

Week of Apr 27th

Monday - Varied Strength

Sumo Deadlift - 5-5-5

+

Band Resisted Sumo Deadlift - 10-15-20
@ 40%, 35%, 30%

-----------------------

Wednesday - Varied Strength

Strict Pull Up - 5-5-5-5-5
Bent Over Row - 8-8-8-8-8

*weight the pull ups if needed
*superset the pulls & rows

+

3 x 30ft Seated Sled Pull

-----------------------

Tuesday & Thursday - Periodized Strength

Russian Squat Program 
WEEK 3

Day 1 - 6x2 @ 80%
Day 2 - 6x6 @ 80%
Day 3 - 6x2 @ 80%

Week of Apr 20th

Monday - Varied Strength

Anderson Squat - Heaviest Set of 5

+

Jumping Back Squats 3 x 15-20
@ 25% of 1RM

-----------------------

Wednesday - Varied Strength

6 Sets

DB Bench x 5

Strict Pull Up x 5-10 / Ring Row x 10-15

Rest 2-3 mins

*Bench: 5 count on the way down, 3 sec pause @ chest, lockout

Accessory:

3 x 12 Band Pull Aparts


-----------------------

Tuesday & Thursday - Periodized Strength

Russian Squat Program 
WEEK 2

Day 1 - 6x4 @ 80%
Day 2 - 6x2 @ 80%
Day 3 - 6x5 @ 80%

Week of Apr 13th

Monday - Varied Strength

5 Sets
5 Strict Press
10 Push Press
Max Reps Push Ups

*Go immediately from the strict press into the push press - 15 continuous reps
*Aim for push ups to be between 15-20 reps 
*Rest as needed between sets


-----------------------

Wednesday - Varied Strength

DB Row
8-8-5-5-3-3-2-1

*Row, Pause 3 seconds at chest, Lower down over 5 seconds, Repeat
*Reps are counted as each arm, so do one side then the other
*Increase weight across the sets

+

3 x 20 Ring Row

-----------------------

Tuesday & Thursday - Periodized Strength

Russian Squat Program 
WEEK 1

Day 1 - 6x2 @ 80%
Day 2 - 6x3 @ 80%
Day 3 - 6x2 @ 80%

Week of Apr 6th

Monday - Beginner Strength

Deadlift - 5RM

+

10 min EMOM
3 Band Resisted Deadlifts @ 75% of 5RM


-----------------------

Tuesday - Advanced Strength 

Sumo Deadlift Off Blocks - 2x5, 4x3

+

Dimel Deadlift 3x20



-----------------------

Thursday - Advanced Strength

1 RM Barbell Box Step Up (24"/20")

+

8 Sets
3 DB Box Step Ups (each leg, 6 total)
Max Distance Prowler Sprint (6 plates, 4 plates)

*Go immediately from the step ups into the prowler
*Run with the prowler, as soon as it turns into a walk, you are finished
*Rest 3-4 mins between sets

Week of March 30th

Monday - Beginner Strength

Strict Press
5-5-3-3-2-1-1-1

+

10min EMOM
Even: 5 Strict Presses @ 80% of 1RM
Odd: 8 Pendlay Row

+

Tabata Push Ups

-----------------------

Tuesday - Advanced Strength 

Front Squat
*5 sec down, 3 sec pause, 0 up --- 3 x 5 @ 70%
*3 sec down, 2 sec pause, 0 up --- 4 x 3 @ 80%

+

Front Rack Barbell Walk Outs
8 sets x 20 seconds @ 120% of 1RM Front Squat

-----------------------

Thursday - Advanced Strength

"Lynne"

5 Rounds
Max Reps BW Bench Press
Max Reps Pull Ups

*Bench: BW -- 75% BW -- 50% BW
*Transition from bench straight into pull ups
*Rest as needed between sets

Week of March 23rd

Monday - Beginner Strength

Max Effort
Bench Press 5x5

+

Dynamic Effort
Band Resisted Bench Press 10x2


-----------------------

Tuesday - Advanced Strength 

3 Split Lunges (each leg) + 5 Poliquin Squats
1 sets @ 55% of 1 RM Back Squat
2 sets @ 60%
3 sets @ 65% 

+

Hip Thrusts 3x8
*0 count up, 4 count down

-----------------------

Thursday - Advanced Strength

Pendulum Deadlift
1 x 5 @ 60%
1 x 5 @ 65%
1 x 4 @ 70%
2 x 3 @ 75%
2 x 3 @ 80% 

+
Chinese Plank
6 Sets of 1 Minute
(90lb/70lb)

Week of March 16th

Monday - Beginner Strength

Back Squat - Heavy Triple

+

Prowler Push
5 x 30ft AHAP


-----------------------

Tuesday - Advanced Strength 

Sumo Deadlift Heavy Triple

+

5 Rounds
5 Conventional Deadlifts @ 80% of 1RM
50m Sled Sprint (4 plates/ 3 plates)
Rest 2 mins

-----------------------

Thursday - Advanced Strength

Incline Bench 5-3-2-1-1

+

Board Press 3-3-3

+

Upper Body Sled Pull 
(2 plates/ 1 plate)
25ft Overhead Raise
25ft Lateral Fly
25ft Supinated Pull
4 Sets

Week of March 9th

Monday - Beginner Strength

"Lynne" 2.0 
5 Sets 
Max Push Press @ 75% BW
Max Pull Ups

*Rest as needed between sets and movements


-----------------------

Tuesday - Advanced Strength 

Deadlift Off Blocks Heavy Triple

+

Romanian Deadlift 4x8
2x60%, 1x65%, 1x70%

+

3 Sets
20 Hip Extensions
20 Hollow Rock

-----------------------

Thursday - Advanced Strength

Behind the Neck Strict Press - Heavy 5

+

10min EMOM 
3 BTN Strict Press @ 85% of 5RM
5 Chinese Row
*Within the same minute
+

Tabata Plyo Push Ups

Week of March 2nd

Monday - Beginner Strength

Trap Bar Deadlift 5x5
+
Deficit Deadlift 10x2

OR

Cambered Back Squat 3x5
+
Band Resisted Back Squat 10x2  


-----------------------

Tuesday - Advanced Strength 

Bench Press
5, 5, 3, 3, 2, 1, 1, 1

+

Band Resisted Bench Press 10x2
@ 60-65% of 1RM

+

Tricep Accessory Work

-----------------------

Thursday - Advanced Strength 

10 Minute Stations:

Cambered Back Squat - Heaviest Set of 5

Trap Bar Deadlift - Heaviest Set of 3

Atlas Stone - Heaviest Stone to Shoulder

Strongman Log - Heaviest Log to Overhead

Finisher: 100m Team Tire Flips

Week of Feb 23rd

Monday - Beginner Strength

Trap Bar Deadlift 5x5
+
Deficit Deadlift 10x2

OR

Cambered Back Squat 3x5
+
Band Resisted Back Squat 10x2  

-----------------------

Tuesday - Advanced Strength 

Back Rack Walking Lunges - 50ft AHAP

+

Every 2 mins for 10 mins
50ft OH Walking Lunge - 50ft @ 70-75%

+

Surprise :)


-----------------------

Thursday - Advanced Strength 

Recovery Leg Flush
200m Sled Pull (light)

+

Recovery Arm Flush
2 mins - Assault Bike Arms Only

+

5 Sets
10 Curls
10 Bent Over Flys
10 Hanging Windshield Wipers
*Legs extended or scale to knees bent

Week of Feb 16th

Monday - Beginner Strength

Pause Bench Press 5x3


+

Romanian Deadlift 4x8  

-----------------------

Tuesday - Advanced Strength 

15 mins - Find 1RM Narrow Grip Bench

then....


10 Sets
5 Strict Weighted Pull Ups
10 Narrow Grip Bench @ 65%
15 Skull Crushers

*Rest as needed between sets
*Start at a lighter load with higher reps, then add weight and end at the lower end of the range


-----------------------

Thursday - Advanced Strength 

Teams of 4
400m Sled Backpedal
800m Sled Pull

+

Chinese Planks
30 sec @ 115lb (45 + 45 + 25)
30 sec @ 90lb (45+ 45)
30 sec @ 45lb

Rest 3 minutes
x 3

Week of Feb 9th

Monday - Beginner Strength

Front Squat 10x3
*4 sec count down, 2 sec pause, 0 up
*Add weight every 3 sets
*Last set no more than 10% higher than first set

+

10min w. Partner
25m Sled Pull
25m Sled Back Pedal
(3 plates / 2 plates) 


-----------------------

Tuesday - Advanced Strength 

Strict Press + Push Press
2 x (3 + 8) @ 65% of Strict Press
2 x (2 + 5) @ 75%
1 x (2 + 3) @ 80%
1 x (1 + 3) @ 85%
3 x (1 + 2) @ 90%
+

Strict Press Drop Set



-----------------------

Thursday - Advanced Strength 

Farmer's Carries
5 x 100ft - AHAP

+

Teams of 4 
12 min AMRAP
Person 1 & 2 - Max Atlas Stone to Shoulder
Person 3 & 4 - 200m Farmer's Carry (24/16kg each hand)

*Switch after 200m, score is total reps over rounds

Week of Feb 2nd

Monday - Beginner Strength

Split Squat 5x6

+

3 Rounds
1 min - Max Jumping Lunges
1 min - Rest



-----------------------

Tuesday - Advanced Strength 

DB Bench 6, 6, 5, 5, 3, 3, 3
*4 sec count down, 2 sec pause @ chest, 1 sec up

+

5 Sets
6-10 Chinese Row
Max Set Plyo Push Ups
*Rest 2 mins b/t sets



-----------------------

Thursday - Advanced Strength 

Prowler Push - 5 x 25ft AHAP

+

4 Rounds
Prowler Push 100ft (180/135)
10 Tire Flips

Week of Jan 26th

Monday - Beginner Strength

Back Squat x3
10min EMOM

+

Pause Squat x3
AHAP


-----------------------

Tuesday - Advanced Strength 

Tempo Back Squat 

3x3 @ 70% 
*6 sec count down, 3 sec pause @ bottom, 1 count up

2x2 @ 75% 
*4 sec count down, 2 sec pause @ bottom, 1 count up

3x1 @ 80% + 
*3 sec count down, 1 sec pause @ bottom, 1 count up

+

Accessory
3 Sets
20 Hollow Rocks
12 Hip Thrusts


-----------------------

Thursday - Advanced Strength 

Good Mornings 5x5

+

Accessory
5 Sets 
6 DB Row (each arm)
10 Glute Ham Raises

Week of Jan 19th

Monday - Beginner Strength

Deadlift 5-5-3-3-3

+

Band Resisted Deadlift @ 50% of 3RM
30 Sec Max Reps x2

+

30 Sec Max Reps NO BAND


-----------------------

Tuesday - Advanced Strength 

"Tire Flips & Dips"
5 Sets
6 Strict Weighted Dips
30 sec Max Tire Flips
*Rest 2 mins


+


"Push Pull"
5 Sets
25ft HEAVY Prowler Push
100ft LIGHT Sled Pull
*Rest 2 mins

-----------------------

Thursday - Advanced Strength 

DB Complex - AHAP
2 DB Front Squat
1 DB Lunge (each leg, 2 total)
1 DB Box Step Ups (each leg, 2 total)
1 DB Lunge (each leg, 2 total)
2 DB Front Squat

*Find heaviest, go one increment lower, then:

3 Sets
1 Round DB Complex
Rest 1 min


+


Band Resisted Bench Press - 5-5-3-3-2


Bench Press Drop Set

Week of Jan 12th

Monday - Beginner Strength

Push Press 5x5

+

Band Resisted Push Press 10x2 @ 65%

+

Push Up Burn Out Sets


-----------------------

Tuesday - Advanced Strength 

Box Squat 3x3

Chain Resisted Box Squat 3x15


+


5 Sets
3 Pause Bench
Max Reps Strict Pull Ups

*Rest as needed between sets


-----------------------

Thursday - Advanced Strength 

Log Ground to Overhead 5x1

+

Yoke Walk 5 x 50ft

+

Farmer's Carry 5 x 100ft

Week of Jan 5th

Monday - Beginner Strength

Back Squat - Establish 5RM

Bench Press - Establish 5RM

+

7 min EMOM
5 Squats or Bench @ 75%


-----------------------

Tuesday - Advanced Strength 

Bench Press - Establish 5RM


3x5 Pause Bench @ 80% of 5RM
*3 sec pause @ chest


+


Deficit Sumo Deadlift - Establish 3RM


2 x 30 sec Max Rep Band Resisted Deficit Sumo DL
*Rest as needed between sets


-----------------------

Thursday - Advanced Strength 

Bulgarian Split Squat 6x5
*each leg, 10 reps total per set


2 Sets Max Jumping BB Lunges (45/35)
*minimum of 20 reps, scale accordingly


+


Pause Weighted Dips 5-5-3-3-1-1-1
*3 sec pause @ bottom


2 Sets Max Kipping Dips
*minimum of 15 dips, scale accordingly