DAY 1

STRENG
TH

DAY 2

Interval
Sprints

DAY 3
STRENG
TH
10 Min
Metcon

Strength Day 1
Explosive Movement
A
B
Lower Body Movement
Upper Body Press
C1
C2
D
E
F

Upper Body Pull

Weak Area
Grip Work
Core

Strength Day 3
Explosive Movement
A
B
Lower Body Movement
Upper Body Press
C1
C2
D
E
F

Upper Body Pull

Weak Area
Grip Work
Core

Strength Day 2
Explosive Movement
A
B
Lower Body Movement
Upper Body Press
C1
C2
D
E
F

Upper Body Pull

Weak Area
Grip Work
Core

Grease The Groove

-Push Ups
-Fighter Pull Up

DAY 4

REST

DAY 5
STRENG
TH
30min
LSD

Hang Power Clean

Front Squat
Press

SETS
8
3
4

DB Row
Single Leg RDL
Farmer Walk

4
4
3

Box Jumps
Deadlift
Close Grip Bench

SETS
6
1
4

Inverted Row
Hip Thrust
Plate Pinch

4
4
3

Hang Power Snatch

Front Squat
Press

SETS
8
3
4

T Bar Row
Slider Ham Curls
Farmer Walk

4
4
3

DAY 6

DAY 7

10-20
Min
Metcon

REST

REPS
2
5
10/10/10/1
0
10
8
Time

REST

REPS
3/2/2/1/1/1
5
10/10/10/1
0
10
10
Time

REST

REPS
2
5
10/10/10/1
0
10
10
Time

REST

Core A Dynamic
Exercises

SET

REP

1 to 5

10-15s

1 to 5

20

10-15s

1 to 5
1 to 5
1 to 5

12
10
15

10-15s
10-15s
60-90s

Core B Static
Exercises

SET

REP

A1. Front Plank

A2.Side Plank
A3.Side Plank
A4. Glute Bridge
A5. Push Up Plank

1
1
1
1
1

A1. Kneeling AB
Wheel Rollout
A2.Weighted Sit
Up
A3.Side Bends
A4. Leg Raises
A5. Super Man

to
to
to
to
to

5
5
5
5
5

30s
30s
30s
30s
30s

Wts
(Lb)

Wts
(Lb)

REST

REST
10-15s
10-15s
10-15s
10-15s
60-90s