BE ST weexo-stace 3: Best POWER ‘ Ea te 1. Deadins - 4x4 RUY,8 RM, GRU, 2 MINUTE AMRAP with4 RU (20 seconds to2 minutes rest between strength sts) 2. Close GripBench Press -4x4 RMT, BAM16 RIM’,2 MINUTE AMRAP with 4M (90 seconds to minutes rest between strength sets) 3. Underand Barba Rows 4x 4 RMT, BRM"1GRM,7 MINUTE AARAP with 4 RMT (20 seconds to2 minutes rest betwoon strength sts) ‘4k DB Cheat aterals - Straight Sot Supersetx3 (perform alreps on each am before moving toDBSS) Use &-T0RM (ransiton Rest b/w exercises 90 soc ‘aw sets) “. DB Bulgarian Spit Squat Hops - Straight Set Superset x3 (perform al reps on each eg betore moving to nex st) Perform withjust 1 DB from 4A. Use a combined dumbbell weight that is equal othe weight ofthe single dumbbell used in the previous exercise. (@ TOTAL BEAST: Complexis 5 rops of Cleans, reps of Front Squats, 5 rps of Barbell OM and 5 reps of Thsters (Use TM for Barbell OP) Rest 60 sec andrepeat for 3 total rounds. " Pefarmto fale using a weight that yau mn manage witout a spate DYE (hese today's workout from one ofthe Group A Flush Condining Workout optians atthe end of your downland. ‘After finishing Flush Canitioning, compete an Ab Shute Workout CE Omar) 1. Barbell Squats ~ 4x4 RM, BRUM,16RM,2 MIMUTE AMRAP with 4 RM (0 seconds to 2 minutes rest between steagth sets) 2. Barbll OM -4 x4 RM, 8 FOU, 16 RY, 2 MIIUTE ANMRAP with 4 FOU" (20 seconds to 2 minutes rast betwonn strength sts) ‘3. DB High Pulls - 4x4 RM, 8 ON™16 RU, 2MNUTE AMRAP with & RIM” (0 seconds to 2 minutes rast between strength sets) ‘4A DB or KB Swings -Staight Set Suparst x3 (pertom all reps betore moving to Cavaliere Crossovers) Use Ney KB/DB (rancition Rest b/w exercises 90 sec b/w sets) ‘B_ DB or KB Cavaliere Crossover - Straight Sot Supersitx 3 (perform all rops on each arm beloe moving to next set) Use same weight and drive with ‘explasive strug (@ TOTAL. BEAST Complexis 10,reps of Pyo Pushups, 5 rps of Gute Ham Raises, 5 reps GHR Pushups (3 Knee Plyos for very 1 GAR) Rest 60sec and sepeat for 3 total rounds. 7 Peformia fale using a weight thal you an manage witout spater DN Sse ‘Choose today's workout rom one ofthe Group B Flush Conditioning Workout options a the end ot your downlnad. ‘After finishing Flush Conditoning, complete an Ab Shuttle Workout. DAY 61 - TOTAL BODY WORKOUT 1 Barbal Hip Trusts 4-4 RM, 8 RU.16 MY, 2 MBVUTE AMRAP with 4 RIM (80 seconds to2 minutes rest between strength ets)ay BE ST ‘THE “BIG NASTY” CHALLENGE Des Gua ee Ce ee ee Ce Re ee Perro een ere er ee et eee eee err eee eC ee et ae ee ae et ee Tn te eee eet er niet eet et eee nent] leit eee pear eee tent ak) Ae Ooo Ooo © SSO OO eect Ota BASE BEAST TOTAL BEAST Pron Caer Ca eros 0-11 Rounds WINNER BY DECISION fo errs Cen Cora Rounds orLess GLASS JAWiy AI SS GS Ne Sa SS 53 DEA LI sac nm tases pmss mek can) ff ens tsoscons nana ie Se [sm oonencnrresxsom | Sz Gnas wos ain aaj nm a fl eGR RRO ERED AT Conan are See ese aes perry cata) eters 2a 5 “2. DB Sido Lowel Ramos x 1D * Pron fare ung & weight hat you an manage witout epater @ ToT Beast Perform STRENGTH GROUT X5,SZE CIRCUIT X 4, Pie url ‘EXPLOSIVE RE-SPEED CROUIT X3, ARMSCIRCUITX1 choose today's warkout rom one ofthe Group A Flush Candtioning Workout options atthe end of your download. ‘After fishing Fush Conitioning, complete an Ab Shute Workout NERA AOC) CMS tere cnn (TT @ vere marae | ‘SZEGROUT3 ROUNDS (ranean rion between all ercsesn "Vestn second ete compte ex res) ts ceut- rex 0 ta0 scons between Compe’ sz ces) STREUGTH CRCUT x4 ROINDS (ranstonrrtonySetweeall eercer Il ARES GROUT x1 ROUND (SICILED BEAST) - Comp 20 ps of this cect rst 9020 seemésbetwerconieed strength eet) [lf ech eer in atmating bie fshion [a cosemnpesxscm ot Strtng cat x30 eto) 6. oor 8 ep Extn 30 (Use se weight om rvs (©. DoRows xf We sane wigs he podous orca eri) “E. Bael Dene 5-6 (@ Pao Tar wang wiht atyaran manage whoo pote TOTAL BEAST: Perform STRENGTH CIRCUIT XS SIZE CIRCUTX 4, Gene EXPLOSIVE RE-SPEED CIRCUIT X 3, ARMS CRCUITX 1 ‘Choose today's warkout rom one ofthe Group 8 Flush Candtioning Workout options atthe end of your download. ‘After fishing ush Conitioning, complete an Ab Shuttle Workout. Seo TAP COMBOS 4 EAH (ease eon bevenn see a each AB conte -ret a0 120scndsbatwern ceaitedPaPconbes, shat |_| SZECRCUT2 ROUNDS (anein tony eteenal eres founds ofan A cabo for proceeding te mex. ts cere 6000 scons tween competed Sz ces) a ARS GROUT x1 ROW (SHACILED BAST )- Compe 30 peo oun matematig bie ton A, Sanding D8 Curt x30 (Ue 1 5, Hoe ep Exton 190 (Us sme weight rom proves x) (@ TOTAL BEAST PortermPAP COMBOS X5, SE CIRCUIT X4,ARMS CRCUTX 1° Perform w fare using a weight that you n manage withautaspoterBE AI WEEK 11 - STAGE 4: BE) ST UNLEASHED Ee EE essen TO wm rte] ‘STRENGTH CRCUT4 ROUNDS (vans restonly between all exercises in JI EXPLOSIVE RE SPEED CRCUTx 2 ROUNDS (rest 30 seconds between this cult -rest90 to 120 seconds between completed strength cits) il exercises - rest 90 seconds between completed explosive drcits) fn coowrxseu 1B, DBghPuls xs same weigh the previ xr 4. Dua Loy ule Sus ow +15 Ror Expl Reps, [ic anetsqutexsour (A. 0 Jump Sts 1 or ao Re ‘SIE GROUT x3 ROUNDS (rans sn betweo a exarciesin is [ARES OROUT x1 ROWD (SICILED BEAT 2) -Canple20rp of Gieutsre cow 50 conde ten competed ss cute) ua matenatig bee tation 28 OB Fit a {A cable pir Cart 20 (0 Ym) 6, ever Gp Wey usw a0 (le saa wit a ovine 22. DiFerPrse x F-esame weigh he previ xs oni) 22. Ataraating averse D6 Larges 112A * Perform fare ung & weight at you an manage witout epater @ TOTAL BEAST: Perform STRENGTH CIRCUIT X 5, SIZE CIRCUIT X 4, BN nee EXPLOSIVE RE-SPEED CROUIT X3,ARMSCIRCUITX1 choose today's warkout rom one ofthe Group A Flush Candtioning Workout options atthe end of your download. ‘After fishing Fush Conitoning, complete an Ab Shute Workout. eo SEECREAT 9 RAGS oma toa meal ancien veanoActuron ono. rovas Shr Snat cxsotu as sn omen ces SinaanoREr¢ Ramos sas oteaybheewa aor is Ghot Foam (auc sas Compe Hoc ntO0 ieemns me comedies)” lf anh area a akmaog the ce Ja oeowesomm hn gs hes (Te WP 2 sonyurats Fe ne pit be pvr xe = fectaatiniessnt dg Nene aT eee (@ TOTAL BEAST: Perform STRENGTH CIRCUIT X 5, SIZE CIRCUIT X 4, THA TEESE Cae ee aaa sare: ‘choose today’s workaut from one ofthe Group B Fish Conditioning Workout options at the end of your download. ‘Ate finishing Fish Conditioning, canplete an Ab Shute Workout. OO ‘RAP COMBOS x4 EACH (ransition rest only betweon exercises neach AB ‘combo -rest90 to 120 seconds between completed PAP combos. Finish al | | SiZECIRCUITx3 ROUNDS (vanshian restonly btweenll exercises in rounds of an AB combo before proceeding tothe next this dreuit- rest 60 090 seconds between completed size circuits) jm ooowrxssmr | 48 a eer est xF-Usecamemait astrovine oxense | ‘2K. DB Jump Squats x 15RM for 8 Explosive Reps 4G. Alternating Reverse DB Lunges x 12 RM" "ARMS CIROUIT x1 ROUND (SHACKLED BEAST 2) - Complete 20 reps of 2B. Barbell Squats x5-6 UY ach excise in alternating fare fashion 4 Blo ey St an Sh erie [acemraseee _ a = Sy E X5, SUE GRGUIT 4 ARMS CRCUTX 1 = Ferfor w are using a eight hat you an manage without poten ayBE AI EGO a aaa 2) oa : ‘STRENGTH CRCUT4 ROUNDS (vansion rest only between all exercises in JI EXPLOSIVE RE-SPEED CRCUTx 2 ROUNDS (rest 30 seconds between ’ this cult -rest90 to 120 seconds between completed strength cits) [Ml exercises-rest 90 seconds between completed explosive Grits) € js weomesoesxsome 3. Pe ope xt terete ars x 4B Gean x1 lor Expl Rep 5. i Sng x15 RM ora Exe Reps Perform w ature using a weight hat you an manage without a spatter (© Tom Beast Perterm STRENGTH GROUT X5,SZE GIROUX 4, DNEEE mss EXPLOSIVE RE-SPEED CROUITX 3, AAMSCIRCUITX 1 ‘choose today's workout from one of the Group & Flash Conditoning Workout options atthe endof your download. ‘Ata fintshing Flush Conditianng, complete an Ab Suttle Workout. [revnoacmaronrcunszmoms | ‘SIZE CIRCUIT x 3 ROUNDS (transition rest only between all exercises in veano Aono on 2 Rous Srese atone opted saat) [sa murtensaas stom STREUGTH CRCIT x ROUNDS (ranean rx ony btwenall rca tig ercut-rest90 wo 120 seems beet conplsedsbengh cect) | ARMS GROUT x1 ROUND SACILED BEAST 3) * Perform w fale using a waht hat you an manage without a spatter © TOTAL BEAST: Pertorm STRENGTH GROUT X5, ZE CIRCUT x4, ‘EOPLOSIVE RE-SPEED CRCUTTX 3, ARMSCIRCUTX 1 DYE Sas ‘Choose today's warkout rom one ofthe Group 8 Flush Candtioning Workout options atthe end of your download. ‘After fishing Fush Conditioning, complete an Ab Shute Workout. POO I rarer eee TO ea acre] PAP COMBOS x4 EACH (ranstion rest only bebvesn exercises in each AB combo - rest 90 to 120 seconds between completed PAP combos. Fish al | | SIZECIRCUIT x3 ROUNDS (ranstin rest only betweenall exercises in rounds of an AB combo before proceeding tothe next this dreuit- rest 60 090 seconds between completed size circuits) Ja.wumcnmssonr | fenaarn ann tt , SD Bsicttansenr arts tieenensntiomncieet | i (@ TOTAL BEAST: Prtorm PAP.COMBOSX.S, SZECRCUTX 4, ARMS CCUT X1 Parr toa ure sing a weight that you an manage without a spatteraN BE ST RH RU ae hy Rae eR St eee eee ee eee eee ee ee aE ‘Gauntiet for a given exercise before you move to the next. Complete 20 reps of each exercises in order (rest-pausing if needed) and ‘repeat 5 times, dropping the weights used by Sibs each set. Fram here, work your way back up 20 reps ata time with the weights in- ‘creasing by Sibs each set. Your final 20 reps will be completed with your starting weight. BASE will start with 1/6 BW, BEAST with 1/5 Ce en DOE er Lied 2. DB PUSH PRESS X200 REPS: ead Cee aR oR eee need en ae ae ee Eee ee cee eee BASE 1/6 BW BEAST 1/5 BW / TOTAL BEAST 14 BW nis 15Ib in each hand x20 reps See eee eee pee ce tee abe eee oo See eee eee ee? oo Gee eae eee) set Be Ucn ee eee a Ce eed Dee ee eee ee eee es CHALLENGE SCORING ci prog Ae Tae eed ee ee! Ee ee aed oe) er fed Cer ey ed Pe feed Deena) TE er adarn a ae SEs Fave Pulldown x15 Hyper Ys x15 Clamsbets x15 each fg Pend ea ons Face Puldowns x15: Face Pulldowns 15 Hyper W's 215 Clams x15 each eg eee es UES SSA SD Teta ets ‘Ar fisting your hush Cndtoning Workout, complet an Ab Shute Workout feo Face Plows x15 Hyper's 315 Clamshels = 15 each ep Peete ene Afr fishing your Flush Cndtoning Workout complete a Ab Shue Werkout as Face Pulldowns 15, ed Face Pulldown x 15 Hyper’ 215 Clamshes 115 each og Hyper Vs 215 lames x15 each leg Hyper V's 215 Clamsells x15 each eg (ee ne ee ee ee ee Presa en Face Puldowns x15: ors Face Pulldowns 215, *Atr fishing your Fish Condtoning Workout completo a Ab Shue Werkout fd Face Pulldown x 15 Hyper’ 215 Hyper Vs 15 Hyper ¥'s 215 Clamshes 115 each og [Eee ioe to Es Soe fem Face Puldowns x15: lames x15 each leg PS eRe “After fishing your FushCondtonng Workout, camy ST MODE Face Pulldowns 15, Clamsells 15 each eg (eee ee plete an Ab Shute Workout fod Face Pulldown 3.15 Hyper ’s 215 Hyper Vs 215 Clamselts 3:15 each ep Clamshes 115 each lames x15 each leg Clamsells 15 each eg (een eee ee ee ee reain B ST DAS ee eta ately ERTS «ate sisting your Rush Conditioning Workout complet an Ab Shute Workout Se eae Face Puldowns x15 lamas ace The immovable Squat 1 min aking Abn bers mn aerating ee Linge penx min ache Re Wand Sth 1 min ech am Prone AD Sh Os Ew (WRN Eo Tsk min Spe ig mn ech am Prrysiobal Roling Y's x 1 min ETT TNE «ater sisting your Fush conditioning Warkout, complete an Ab Shute Workout Pees Face Pulldown x15: Hyper Vs x15, Clamshell x15 each lg ees Inchworm ~10 eps 90/90 Stretches x5 each eg Roling Grctixx 5 each side aternatin sides “Table Twists x5 each side aerating sides lay Lunge &Reach 5 each side Manstring Pulses x 10 each log Manstring Reaches x 1each side Can Openers x10 each side Dead Shoulder Circles x 10 each sie ‘Ankle Breakers ~10 each siearn GROUP B:OPTIONS BE ST ES a et eS “hte esi your Fs Condtning Workout. complet mK Shue Wart BASE MODE Band Pull Apats x 15 ‘Mp Band Ladder xLaiderto 10, etre Band Pul Aparts x15, Nip Band Ladder x Ladder to 10 feo Band Pll parts x15, ip Band Ladder x Ladder to 10 Potato CullER x 18 each arm Rotator Cull ER x 15 each arm Rotator Cu ER 15 each am Pere ed (ee es ieee tee EES ATT sat sisting your Rush condoning Workout, complete an Ab Shue Workout en Band Pull Apart 15 er and Pul Apart x18 fd Band Pu Aparte x15 ip Band Ladder x Laer to 10 Mp Band Ladder x Ladderto 10 Nip Band Ladder xLadder to 10 Rotator Cull ERX 15 ach arm Perens Rotator Cult ER x 15 each arm eed Rotator Cull ER x 15 each am eee ee Mere eT CUE -1netnisingyourFiush Contioning Workout complete an Ab Shuffle Workout en Band Pull Aparts 15 ip Band Ladder x Laer to 10 ers Band Pul Apars x15 Mp Band Ladder x Ladderto 10 fed Band Pull Aparts x15, Nip Band Ladder xLadder to 10 Rotator Cult ER 15 each arm otator Cult ER x 15 each arm Rotator Cull ERX 15 each am (ee ee ee ee re KB SWING WORKOUT fens Band Pull Aparts x15 ip Band Ladder x Laer to 10 “After fishing your Flush Condtoning Workout, complete an Ab Shue Workout ST MODE Band Pul Apars x15 Mp Band Ladder x Ladderto 10 fd Band Pul Aparts x15, Nip Band Ladder xLadder to 10 Rotator Cult ER x15 each arm Rotator Cult ER x 15 each arm Rotator Cull ERX 15 each am (ee ee ee ee enoneHI Ye eta es BRD ter sisting your rush contioning Workout complate an Ab Shute Warkout ST Band Pull Apts x15 ‘Mp Band Ladder x Lider to 10 Rotator Cul ER x15 each arm Peete (rossover Prete Stretch x1 min each og 90/90 ip Stretch x 1 min each eg Rollover V-Sts x1 min each eg The immovable Squat x1 min Walking Alpine Climbers x1 i altomating lege Lunge Opens x1 min each eg Peed A Wand Stretch x1 mineach arm Prone Ab Stretch On Elbows (With Elbow Tucks) x1 min ‘F-Spine Brie x 1 min each am Pty siobal Rong Y's x1 min Pes EUS atte ishing your Flush Conditioning Workout, complete an Ab Shute Workout Band Pull Apats x 15 Hip Band Ladder xLadierto 10, Rotator Cu ER x15 each arm tet bnctoworm - 10rep5 90/90 Stretches x5 eacleg Rolling Crucifix 5 each site atemating sides Table Twists x5 each side alternating ses ay Lunge & Rasch x5 each side Vomsting Pulses x 10 each og Vomsting Reaches x 10 each side Can Openers x each side Dead Shoulder Grles x 10 each side ‘ankle Bakers ~10 each side eee