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Push A

Push B
Pull A
Pull B
Hinge A
Hinge B
Squat A
Squat B
Carry A
Cary B
Power A
Power B
Core A
Core B

Rory
Starting Weight
Bench Press
185lbs
Dips
BW+25lbs
Barbell Row
135lbs
Pullups
BW
Deadlift
315lbs
RDL
185lbs
Front Squat
185lbs
Squat
305lbs
KB Farmers Carry 16kg per KB
Sled Drags
143lbs
Box Jump
30 inches @ BW
Power Clean & Press135lbs
Ab Wheel
Decline Situp

*Carries 1 rep = 15 seconds
Week 1
Day 1

Day 2

Strength training
Power A: 1-2-3-1-2-3 ladder
Push A: 1-2-3-1-2-3 ladder
Pull A: 1-2-3-1-2-3 ladder
Carry A: 1-2-3 ladder

Strength training
Power B: 1-2-3-1-2-3 ladder
Push B: 1-2-3-1-2-3 ladder
Pull B: 1-2-3-1-2-3 ladder
Carry B: 1-2-3 ladder

Metabolic conditioning
Two rounds of the following complex:

Metabolic conditioning
Four rounds of the following two-arm swing Tabata in

2 two-arm swings
1 goblet squat
4 two-arm swings
2 goblet squats
6 two-arm swings
3 goblet squats
8 two-arm swings
4 goblet squats
10 two-arm swings
5 goblet squats

20
10
20
10
20
10

seconds
seconds
seconds
seconds
seconds
seconds

of
of
of
of
of
of

two-arm swings
rest
two-arm swings
rest
two-arm swings
rest

Week 2
Day 1

Day 2

Strength training
Power A: 1-2-3-1-2-3 ladder
Push A: 1-2-3-1-2-3 ladder
Pull A: 1-2-3-1-2-3 ladder

Strength training
Power B: 1-2-3-1-2-3 ladder
Push B: 1-2-3-1-2-3 ladder
Pull B: 1-2-3-1-2-3 ladder

Carry A: 1-2-3 ladder Carry B: 1-2-3 ladder Metabolic conditioning 100 two-arm swings Metabolic conditioning 3-5 Rounds 5 5 5 5 double double double double swings cleans military presses front squats Week 3 Day 1 Day 2 Strength training Power A: 1-2-3-1-2-3-4 ladder Push A: 1-2-3-1-2-3-4 ladder Pull A: 1-2-3-1-2-3-4 ladder Carry A: 1-2-3 ladder Strength training Power B: 1-2-3-1-2-3-4 ladder Push B: 1-2-3-1-2-3-4 ladder Pull B: 1-2-3-1-2-3-4 ladder Carry B: 1-2-3 ladder Metabolic conditioning 2 rounds per side Metabolic conditioning 5 dbl cleans & 5 dbl squats on the minute for 10 minutes 8 5 5 3 3 2 2 1 one-arm one-arm one-arm one-arm one-arm one-arm one-arm one-arm cleans racked cleans racked cleans racked cleans racked squats squats squats squat Week 4 Day 1 Day 2 Strength training Power A: 1-2-3-1-2-3-4 ladder Push A: 1-2-3-1-2-3-4 ladder Pull A: 1-2-3-1-2-3-4 ladder Carry A: 1-2-3 ladder Strength training Power B: 1-2-3-1-2-3-4 ladder Push B: 1-2-3-1-2-3-4 ladder Pull B: 1-2-3-1-2-3-4 ladder Carry B: 1-2-3 ladder Metabolic conditioning 2-3 rnds 5 double swings Metabolic conditioning Alt L & R Thrusters Four Rounds .

5 5 5 5 double snatches front squats double military presses double swings 20 10 20 10 20 seconds seconds seconds seconds seconds of of of of of thrusters rest thrusters rest thrusters Week 5 Day 1 Day 2 Strength training Power A: 1-2-3-4-1-2-3-4 ladder Push A: 1-2-3-4-1-2-3-4 ladder Pull A: 1-2-3-4-1-2-3-4 ladder Carry A: 1-2-3-4 ladder Strength training Power B: 1-2-3-4-1-2-3-4 ladder Push B: 1-2-3-4-1-2-3-4 ladder Pull B: 1-2-3-4-1-2-3-4 ladder Carry B: 1-2-3-4 ladder Metabolic conditioning 50 snatches per arm Metabolic conditioning 15 Minutes sprints Week 5 Day 1 Day 2 Strength training Power A: 1-2-3-4-1-2-3-4 ladder Push A: 1-2-3-4-1-2-3-4 ladder Pull A: 1-2-3-4-1-2-3-4 ladder Carry A: 1-2-3-4 ladder Strength training Power B: 1-2-3-4-1-2-3-4 ladder Push B: 1-2-3-4-1-2-3-4 ladder Pull B: 1-2-3-4-1-2-3-4 ladder Carry B: 1-2-3-4 ladder Metabolic conditioning 10 Minutes KB Swings L/M/H weights if possible Metabolic conditioning Round 1: 5 double swings 5 double military presses Round 2: 5 double swings 5 double cleans 5 double military presses Round 3: 5 double swings 5 double cleans .

5 double snatches 5 double military presses Round 4: 5 double swings 5 double cleans 5 double snatches 5 double kettlebell front squats 5 double military presses Week 6 Day 1 Day 2 Strength training Power A: 1-2-3-4-1-2-3-4 ladder Push A: 1-2-3-4-1-2-3-4 ladder Pull A: 1-2-3-4-1-2-3-4 ladder Carry A: 1-2-3-4 ladder Strength training Power B: 1-2-3-4-1-2-3-4 ladder Push B: 1-2-3-4-1-2-3-4 ladder Pull B: 1-2-3-4-1-2-3-4 ladder Carry B: 1-2-3-4 ladder Metabolic conditioning 75 snatches per arm Metabolic conditioning 15 minutes bear crawl sprints Week 7 Day 1 Day 2 Strength training Power A: 1-2-3-4-1-2-3-4 ladder Push A: 1-2-3-4-1-2-3-4 ladder Pull A: 1-2-3-4-1-2-3-4 ladder Carry A: 1-2-3-4 ladder Strength training Power B: 1-2-3-4-1-2-3-4 ladder Push B: 1-2-3-4-1-2-3-4 ladder Pull B: 1-2-3-4-1-2-3-4 ladder Carry B: 1-2-3-4 ladder Metabolic conditioning 20 minutes interval running 15-30 sec sprint 1 minute walk 1 minute jog Metabolic conditioning 1-2 Rounds 2 1 4 2 6 3 8 double double double double double double double cleans kettlebell front squat cleans kettlebell front squats cleans kettlebell front squats cleans .

4 double kettlebell front squats 10 double cleans 5 double kettlebell front squats Week 7 Day 1 Day 2 Strength training Power A: 1-2-3-4-1-2-3-4-5 ladder Push A: 1-2-3-4-1-2-3-4-5 ladder Pull A: 1-2-3-4-1-2-3-4-5 ladder Carry A: 1-2-3-4 ladder Strength training Power B: 1-2-3-4-1-2-3-4-5 ladder Push B: 1-2-3-4-1-2-3-4-5 ladder Pull B: 1-2-3-4-1-2-3-4-5 ladder Carry B: 1-2-3-4 ladder Metabolic conditioning 10 Minutes Metabolic conditioning 4 rounds 15 15 15 15 20 10 20 10 20 seconds seconds seconds seconds of of of of one-arm jerks (right arm) rest one-arm jerks (left arm) rest seconds seconds seconds seconds seconds of of of of of lunges to military presses rest lunges to military presses rest lunges to military presses Week 8 Day 1 Day 2 Strength training Power A: 1-2-3-4-1-2-3-4-5 ladder Push A: 1-2-3-4-1-2-3-4-5 ladder Pull A: 1-2-3-4-1-2-3-4-5 ladder Carry A: 1-2-3-4 Strength training Power B: 1-2-3-4-1-2-3-4-5 ladder Push B: 1-2-3-4-1-2-3-4-5 ladder Pull B: 1-2-3-4-1-2-3-4-5 ladder Carry B: 1-2-3-4 ladder Metabolic conditioning 5 rounds Metabolic conditioning 10 single or dbl snatches on the minute 10 minutes total 5 double swings 5 double cleans and military presses 5 double kettlebell front squats Week 9 Day 1 Day 2 Strength training Power A: 1-2-3-4-1-2-3-4-5 ladder Push A: 1-2-3-4-1-2-3-4-5 ladder Pull A: 1-2-3-4-1-2-3-4-5 ladder Carry A: 1-2-3-4 ladder Strength training Power B: 1-2-3-4-1-2-3-4-5 ladder Push B: 1-2-3-4-1-2-3-4-5 ladder Pull B: 1-2-3-4-1-2-3-4-5 ladder Carry B: 1-2-3-4 ladder .

Metabolic conditioning 15 minutes bear crawl sprints Metabolic conditioning 2 rounds 15 15 15 15 15 double swings double snatches double kettlebell front squats double military presses push-ups Week 10 Day 1 Day 2 Strength training Power A: 1-2-3-4-5-1-2-3-4-5 ladder Push A: 1-2-3-4-5-1-2-3-4-5 ladder Pull A: 1-2-3-4-5-1-2-3-4-5 ladder Carry A: 1-2-3-4 ladder Strength training Power B: 1-2-3-4-5-1-2-3-4-5 ladder Push B: 1-2-3-4-5-1-2-3-4-5 ladder Pull B: 1-2-3-4-5-1-2-3-4-5 ladder Carry B: 1-2-3-4 ladder Metabolic conditioning 75 snatches per arm Metabolic conditioning 2 rounds 15 15 15 15 15 double swings double snatches double kettlebell front squats double military presses push-ups Week 10 Day 1 Day 2 Strength training Power A: 1-2-3-4-5-1-2-3-4-5 ladder Push A: 1-2-3-4-5-1-2-3-4-5 ladder Pull A: 1-2-3-4-5-1-2-3-4-5 ladder Carry A: 1-2-3-4 ladder Strength training Power B: 1-2-3-4-5-1-2-3-4-5 ladder Push B: 1-2-3-4-5-1-2-3-4-5 ladder Pull B: 1-2-3-4-5-1-2-3-4-5 ladder Carry B: 1-2-3-4 ladder Metabolic conditioning 4 rounds Metabolic conditioning 2-3 Rounds 20 10 20 10 20 5 5 5 5 5 seconds seconds seconds seconds seconds of of of of of two-arm swings rest two-arm swings rest two-arm swings one-arm swings one-arm cleans and military presses one-arm push presses reverse lunges single-leg dead lifts .

Wifey Pushup DB Press DB Row Rear Lateral Raise Stiff Leg Deadlift Deadlift Goblet Squat Lunge 1 Arm KB Walk 1 Arm KB Waiter Walk Push Press KB Snatch Plank Leg Raise Starting Weight BW .Knees 5lbs 5lbs 3lbs 10lb KB 15lb KB 10lb KB BW 10lb 5lb 5lbs Day 3 off/recovery workDay 4 Strength training Hinge A: 1-2-3-1-2-3 ladder Squat A: 1-2-3-1-2-3 ladder Core A: 1-2-3-1-2-3 ladder g two-arm swing Tabata interval: Metabolic conditioning 3-5 Round 5 5 5 5 5 one-arm swings one-arm cleans one-arm snatches one-arm push presses reverse lunges Day 3 off/recovery workDay 4 Strength training Hinge A: 1-2-3-1-2-3 ladder Squat A: 1-2-3-1-2-3 ladder Core A: 1-2-3-1-2-3 ladder .

Metabolic conditioning 15 minutes Bear Crawl Sprints or 3-5 Rounds 5 5 5 5 5 one-arm swings one-arm cleans one-arm snatches one-arm push presses reverse lunges Day 3 off/recovery workDay 4 Strength training Hinge A: 1-2-3-1-2-3-4 ladder Squat A: 1-2-3-1-2-3-4 ladder Core A: 1-2-3-1-2-3-4 ladder Metabolic conditioning 5bl cleans & 5 dbl presses On the minute for 15 minutes Day 3 off/recovery workDay 4 Strength training Hinge A: 1-2-3-4-1-2-3-4 ladder Squat A: 1-2-3-4-1-2-3-4 ladder Core A: 1-2-3-4-1-2-3-4 ladder Metabolic conditioning 2-3 rnds per side .

5 5 5 5 5 one-arm swings one-arm cleans one-arm snatches one-arm jerks reverse lunges Day 3 off/recovery workDay 4 Strength training Hinge A: 1-2-3-4-1-2-3-4 ladder Squat A: 1-2-3-4-1-2-3-4 ladder Core A: 1-2-3-4-1-2-3-4 ladder Metabolic conditioning 15 minute bear crawl sprints Day 3 off/recovery workDay 4 Strength training Hinge A: 1-2-3-4-1-2-3-4 ladder Squat A: 1-2-3-4-1-2-3-4 ladder Core A: 1-2-3-4-1-2-3-4 ladder Metabolic conditioning 4 rounds 20 10 20 10 20 10 seconds seconds seconds seconds seconds seconds of of of of of of double kettlebell front squ rest double kettlebell front squats rest double kettlebell front squats rest .

Day 3 off/recovery workDay 4 Strength training Hinge A: 1-2-3-4-1-2-3-4 ladder Squat A: 1-2-3-4-1-2-3-4 ladder Core A: 1-2-3-4-1-2-3-4 ladder Metabolic conditioning 3 dbl clean. 2 squats. 2 presses Every Minute for 10 minutes Day 3 off/recovery workDay 4 Strength training Hinge A: 1-2-3-4-1-2-3-4 ladder Squat A: 1-2-3-4-1-2-3-4 ladder Core A: 1-2-3-4-1-2-3-4 ladder Metabolic conditioning 5 rounds 6 6 6 6 6 one-arm swings one-arm cleans one-arm snatches one-arm jerks reverse lunges .

Day 3 off/recovery workDay 4 Strength training Hinge A: 1-2-3-4-1-2-3-4-5 ladder Squat A: 1-2-3-4-1-2-3-4-5 ladder Core A: 1-2-3-4-1-2-3-4-5 ladder Metabolic conditioning 200 KB Swings itary presses itary presses itary presses Day 3 off/recovery workDay 4 Strength training Hinge A: 1-2-3-4-1-2-3-4-5 ladder Squat A: 1-2-3-4-1-2-3-4-5 ladder Core A: 1-2-3-4-1-2-3-4-5 ladder n the minute Metabolic conditioning 15 minutes sprints Day 3 off/recovery workDay 4 Strength training Hinge A: 1-2-3-4-1-2-3-4-5 ladder Squat A: 1-2-3-4-1-2-3-4-5 ladder Core A: 1-2-3-4-1-2-3-4-5 ladder .

ary presses Metabolic conditioning 20 minutes interval running 15-30 sec sprint 1 minute walk 1 minute jog Day 3 off/recovery workDay 4 Strength training Hinge A: 1-2-3-4-5-1-2-3-4-5 ladder Squat A: 1-2-3-4-5-1-2-3-4-5 ladder Core A: 1-2-3-4-5-1-2-3-4-5 ladder Metabolic conditioning 20 minutes interval running 15-30 sec sprint 1 minute walk 1 minute jog Day 3 off/recovery workDay 4 Strength training Hinge A: 1-2-3-4-5-1-2-3-4-5 ladder Squat A: 1-2-3-4-5-1-2-3-4-5 ladder Core A: 1-2-3-4-5-1-2-3-4-5 ladder Metabolic conditioning 15 Minutes sprints .

Day 5 Day 6 & 7 off/recovery work Strength training Hinge B: 1-2-3-1-2-3 ladder Squat B: 1-2-3-1-2-3 ladder Core B: 1-2-3-1-2-3 ladder Metabolic conditioning 15 minutes of sprints Day 5 Strength training Hinge B: 1-2-3-1-2-3 ladder Squat B: 1-2-3-1-2-3 ladder Core B: 1-2-3-1-2-3 ladder Day 6 & 7 off/recovery work .

Metabolic conditioning 10 Rounds 15 15 15 15 seconds seconds seconds seconds of of of of one-arm snatches R rest one-arm snatches L rest Day 5 Day 6 & 7 off/recovery work Strength training Hinge B: 1-2-3-1-2-3-4 ladder Squat B: 1-2-3-1-2-3-4 ladder Core B: 1-2-3-1-2-3-4 ladder Metabolic conditioning 20 Minutes interval running 15-30 sec sprint 1 minute walk 1 minute jog Day 5 Strength training Hinge B: 1-2-3-4-1-2-3-4 ladder Squat B: 1-2-3-4-1-2-3-4 ladder Core B: 1-2-3-4-1-2-3-4 ladder Metabolic conditioning 15 minutes sprints Day 6 & 7 off/recovery work .

Day 5 Day 6 & 7 off/recovery work Strength training Hinge B: 1-2-3-4-1-2-3-4 ladder Squat B: 1-2-3-4-1-2-3-4 ladder Core B: 1-2-3-4-1-2-3-4 ladder Metabolic conditioning 2 rounds 8 5 5 3 3 2 2 1 double double double double double double double double cleans kettlebell cleans kettlebell cleans kettlebell cleans kettlebell front squats front squats front squats front squat Day 5 Strength training Hinge B: 1-2-3-4-1-2-3-4 ladder Squat B: 1-2-3-4-1-2-3-4 ladder Core B: 1-2-3-4-1-2-3-4 ladder Metabolic conditioning 20 minutes interval running 15-30 sec sprint 1 minute walk 1 minute jog ll front squats ll front squats Day 6 & 7 off/recovery work .

Day 5 Day 6 & 7 off/recovery work Strength training Hinge B: 1-2-3-4-1-2-3-4 ladder Squat B: 1-2-3-4-1-2-3-4 ladder Core B: 1-2-3-4-1-2-3-4 ladder Metabolic conditioning 2 rounds 10 10 10 10 10 double double double double double swings snatches kettlebell front squats military presses swings Day 5 Strength training Hinge B: 1-2-3-4-1-2-3-4 ladder Squat B: 1-2-3-4-1-2-3-4 ladder Core B: 1-2-3-4-1-2-3-4 ladder Metabolic conditioning 15 minutes sprints Day 6 & 7 off/recovery work .

Day 5 Day 6 & 7 off/recovery work Strength training Hinge B: 1-2-3-4-1-2-3-4-5 ladder Squat B: 1-2-3-4-1-2-3-4-5 ladder Core B: 1-2-3-4-1-2-3-4-5 ladder Metabolic conditioning 10 Rounds 15 15 15 15 seconds seconds seconds seconds of of of of one-arm snatches (right arm) rest one-arm snatches (left arm) rest Day 5 Day 6 & 7 off/recovery work Strength training Hinge B: 1-2-3-4-1-2-3-4-5 ladder Squat B: 1-2-3-4-1-2-3-4-5 ladder Core B: 1-2-3-4-1-2-3-4-5 ladder Metabolic conditioning 5 rounds 1 double clean 3 double military presses 2 front squats 10 double swings Day 5 Strength training Hinge B: 1-2-3-4-1-2-3-4-5 ladder Squat B: 1-2-3-4-1-2-3-4-5 ladder Core B: 1-2-3-4-1-2-3-4-5 ladder Day 6 & 7 off/recovery work .

Metabolic conditioning 5 rounds 5 5 5 5 5 5 one-arm swings one-arm cleans one-arm snatches racked squats push presses reverse lunges Day 5 Day 6 & 7 off/recovery work Strength training Hinge B: 1-2-3-4-5-1-2-3-4-5 ladder Squat B: 1-2-3-4-5-1-2-3-4-5 ladder Core B: 1-2-3-4-5-1-2-3-4-5 ladder Metabolic conditioning 15 minute bear crawl sprints Day 5 Strength training Hinge B: 1-2-3-4-5-1-2-3-4-5 ladder Squat B: 1-2-3-4-5-1-2-3-4-5 ladder Core B: 1-2-3-4-5-1-2-3-4-5 ladder Metabolic conditioning 2-3 Rounds 15 15 15 15 15 double swings double snatches double cleans and military presses front squats push-ups Day 6 & 7 off/recovery work .