Hybrid 101 Sample

Please keep in mind that (1) Any omitted days are rest days,
(2) We offer substitutions upon request for any exercise
requiring equipment that you don't have access to (via our
members-only Facebook group). (3) We have suggested rest
days, as you can see, but the program is a “move at your own
pace” style, so if you need to take longer to finish a week of
training or if you need to move rest days around, that is totally
fine. (4) Some of our programs start with peaking phases.
That means even if weight or volume seems low to you in these
samples it will not stay that way for long! This is a 365 day per
year program so each phase has a purpose and all are equally
as important.

Let us know if you need anything else or have any other

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Day 1
Box Jumps
3 sets x 8 reps
Goal for this movement is quality!
Substitute for high jumps if you don’t
have a box. HYBRID 101

High Bar Back Squat

1 sets x 5 reps
Work up to a heavy set of 5 and record
this number in your notes!

Suitcase KB Carry
2 sets x 30 reps
Perform as a circuit with Side Planks. 2
sets of 30 second walks, per arm.

Side Planks
2 sets x 30 reps
Perform as a circuit with Suitcase KB
Carry. 2 sets of 30 seconds per side.

Dumbbell Step Ups

4 sets x 12 reps
Perform as a circuit with Russian KB
Swings and Reverse Lunges. Go Heavy
with this movement.

Russian KB Swings
4 sets x 10 reps
Perform as a circuit with Dumbbell Step
Ups and Reverse Lunges.

Reverse Lunges - Contralateral Load

4 sets 12 reps
Perform as a circuit with Dumbbell Step
Up and Russian KB Swings.

Day 2 Day 4
Strict Press Conventional Deadlift
5 sets x 5 reps @ 70% 1 sets x 5 reps
Work up to a heavy set of 5 and
Pendlay Rows record this number in your
4 sets x 8-12 reps notes!

Half Kneeling Single Arm KB Conventional Deadlift

Shoulder Press
3 sets x 15 reps
Hold the kettlebell in the hand
opposite to the foot that is in
front of you. 15 reps per side.
2 sets x 1 reps @60%
Drop sets, 60% of the weight
you just hit for a heavy set of 5
for 2 sets of “as many reps as
possible” at this weight.

Chin Ups Box Squats

3 sets x 10 reps
Perform as a circuit with
Dumbbell Push Press and Wall
Balls. Strict Chin Ups, break up
sets if necessary. If you cannot
do body weight, use a band to
hit 10 reps.
Dumbbell Push Press
3 sets x 15 reps
Perform as a circuit with Chin
Ups and Wall Balls. (65/35
lbs), sub for lighter weight if
necessary.
Wall Balls
3 sets x 20 reps
Perform as a circuit with Chin
Ups and Dumbbell Push Press.
Airdyne/Rower - 100m
1 sets x 1000 reps
For time. Record this time in
your notes!
3 sets x 8 reps @70%
70% of your one rep max back
squat. Box should be set up for
at or below knee height.
KB Single Leg RDL
3 set x 8 reps
Kettlebell single leg Romanian
deadlifts. Hold the kettlebell in
the opposite hand to the foot
that is on the ground.
Front Rack Walking Lunges
3 sets x 10 reps
Perform as a circuit with
Goblet Squats and Sprints. 16
steps total per set.
Goblet Squats
3 sets x 10 reps
Perform as a circuit with Front
Rack Walking Lunges and
Sprints.
Sprints
3 sets x 100 reps
Perform as a circuit with Front
Rack Walking Lunges and
Goblet Squats.

Day 5
Bench Press
4 sets x 5 reps @ 70%
70% of your one rep max bench press

Seated Dumbbell Shoulder Press

4 sets x 10 reps

Single Arm DB Bench Press - Neutral Grip

3 sets x 12 reps
Single Arm Dumbbell Bench Press with a Neutral Grip.
12 reps per side.

Push Ups
3 sets x 15-20 reps
Perform as a circuit with Waitress Carry and Renegade Rows.
15 reps for women, 20 reps for men.

Waitress Carry
3 sets x 20 reps
Perform as a circuit with Push Ups and Renegade Rows, 20
seconds per arm, per set.

Renegade Rows
3 sets x 10 reps
Perform as a circuit with Push Ups and Waitress Carry. 10 reps
per arm, per set.

Landmine Oblique Twists

4 sets x 12 reps

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