Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7

UBD INTERVAL WARMUP MAXIMUS WARMUP MAXIMUS WARMUP UBD LBD Rest or Recovery Cardiovascular

Easy Pace - Row,Run,Bike,Stair- Easy Pace - Row,Run,Bike,Stair- 10 minutes Row,Run,Bike, Stair- 10 minutes Row,Run,Bike, Stair- 10 minutes Row,Run,Bike, Stair- 10 minutes Row,Run,Bike, Stair-
Climb or Ski for 10 minutes Climb or Ski for 10 minutes Climb or Ski @ Easy Pace Climb or Ski @ Easy Pace Climb or Ski @ Easy Pace Climb @ Easy Pace

Then: Then: Then: Then: Then: Then:

3x10 Shoulder Dislocate 6 Rounds: 3 Sets: 3 Sets: 3x10 Shoulder Dislocate 3x5 Wall Squats
30sec Cardio (Row,Run,Bike, Etc) 6x DB Curls 6x DB Curls 3x20 Air Squats
30sec Rest 6x DB Bent Row 6x DB Bent Row 3x5 Goblet Squats
Then: 6x DB Hang Cleans 6x DB Hang Cleans Then: 3x20m Walking Lunges
6x DB Thusters 6x DB Thusters
Then: 6x DB Overhead Squats 6x DB Overhead Squats
3 Sets: 6x DB Push-Ups 6x DB Push-Ups 3 Sets: Then:
30sec DB Overhead Press 6x DB Overhead Press 6x DB Overhead Press 30sec DB Overhead Press
30sec DB Overhead Hold “IWT GENERAL": 30sec DB Overhead Hold
30sec DB Overhead Press 3 Sets: 30sec DB Overhead Press “DEADLIFTS & DAMAYA":
30sec DB Overhead Hold 10 DB Push-Press Use a double dumbbells weight 10 Use a double dumbbells weight 10 30sec DB Overhead Hold
Rest 1 minute between each set. 2 minutes Cardio (Row,Run,Bike, to 25lb. to 25lb. Rest 1 minute between each set.
Etc) “Work Up To Heavy Deadlift":
2 minutes Rest Use a double dumbbells weight ( 10 Reps @ 30% 1RM, 5 Reps @
Use a double dumbbells weight Then: Then: 3 to 5lb 50% 1RM, 3 Reps 70% 1RM, 1 Rep
3 to 5lb. @ 90% 1RM)
5 minutes intermission ( includes
previous 2 minutes rest) “FIVE FIFTY FIVE": “GUT PUNCH": Then:
Then: Ladder 10-9-8-7-6-5-4-3-2-1 Ladder 50-40-30-20-10 Then:
Bench Press Double DB or KB Step-Up 5x2 Deadlift @ 80% 1RM
3 Sets: Deadlift (2x35lb @ 20”) 3x10 Push-Ups Rest 3 Minutes between each.
3x10 Push-Ups 10 Goblet Squats Push-Up Toes-To-Bar 5x5 Pull-Ups
5x5 Pull-Ups 2 minutes C(Row,Run,Bike, Etc) Pull-Up
2 minutes Rest Back Squat Then:
If you can't Toes-To-Bar do any Then:
Then: addominal exercice.
Then: Use a weight that allows you to “Don't Ask Me About Your Abs":
finish in 20 minutes while “TICKET TO GAINZVILLE": 3x: (30sec Work/ 30sec “Rest”5x
“THE HOLY TRINITY": maintaining good form, rest as Then: Ladder 10-9-8-7-6-5-4-3-2-1 Push-Ups)
30 minutes Of: THE STANDARD needed. Bench Press Sit-Ups
Pull-ups Pull-Up Plank Position Push-Up
Push-Ups “THE BEST FOR LAST": Overhead Press V-Sit Kick Out
Dips Then: Row,Run or Bike 1 minute ALL Bent Row V-Sit Kick Hold
OUT Leg Raise
Leg Raise Hold
Then: “5 MINUTES PLANK": Choose a weight for each that Toes-To-Bar
10 Rounds: Then: makes ir moderately difficult to Plank Position Push-Up
30sec Plank Position Push-Up complete first ten reps.
“5 MINUTES PLANK": 30sec Rest
10 Sets: SHORT AND SWEET Then:
30sec Plank Position Push-Up 5 minutes Row,Run, Bike, Stair- Then:
30sec Rest Then: Climb or Ski @ Easy Pace
THE STANDARD
“50 QR": 10 minutes Row,Run,Bike, Stair-
Then: THE STANDARD 10 minutes EMOM: Climb or Ski @ Easy Pace
10 minutes Row,Run, Bike, Stair- 5x Pull-Ups
Climb or Ski @ Easy Pace 5x Push-Ups
THE STANDARD 5x Dips
Row,Run,Bike or do another form
of easy cardio for 10 minutes Then:

THE STANDARD
10 minutes Row,Run, Bike,Stair-
Climb or Ski @ Easy Pace
Day 8.

LBD

10 minutes Row,Run,Bike, Stair-

Climb or Ski @ Easy Pace

Then:

3x5 Wall Squats

3x20 Air Squats
3x5 Goblet Squats
3x10 Air Squats Jumps
3x5 Tuck Jumps

Then:

“IT'S HARDER THAT WAY":

3 Sets:
6x (30sec Work/ 30sec Rest)
Frog Hop Unphill
Rest 3 minutes between each set.

Then:

15 Rounds:
10sec Push-Ups
20sec Rest

Then:

Day 9
THE STANDARD
10 minutes Row,Run,Bike,Stair-
Climb or Ski @ Easy Pace MAXIMUS WARMUP
Day 11

10 minutes Row,Run,Bike,Stair- Day 13

Climb or Ski @ Easy Pace MAXIMUS WARMUP

UBD
Then: 10 minutes Row,Run,Bike,Stair-
Climb or Ski @ Easy Pace
Day 12 10 minutes Row,Run,Bike,Stair-
3 Sets: Climb or Ski @ Easy Pace
6x DB Curls Then:
6x DB Bent Row MAXIMUS WARMUP
6x DB Hang Cleans Then:
6x DB Thusters 3 Sets:
6x DB Overhead Squats Day 10 6x DB Curls 10 minutes Row,Run,Bike,Stair-
6x DB Push-Ups 6x DB Bent Row Climb or Ski @ Easy Pace 3x10 Shoulder Dislocate
6x DB Overhead Press 6x DB Hang Cleans
MAXIMUS WARMUP 6x DB Thuster
6x DB Overhead Squat Then: Then:
Use a double dumbbells weight 10 6x DB Push-Up
to 25lb. 10 minutes Row,Run,Bike,Stair- 6x DB Overhead Press
Climb or Ski @ Easy Pace 3 Sets: 2x (30sec Work/:30sec) Overhead
6x DB Curls Press @ 2x 5-10Lb Dumbbells.
Then: Use a double dumbbells weight 10 6x DB Bent Row “Rest” is in Overhead hold
Then: to 25lb. 6x DB Hang Cleans Position.
6x DB Thuster Three Sets, Rest 1 minute
“IWT": 6x DB Overhead Squat between each set.
3 Sets: 3 Sets: Then: 6x DB Push-Up
10x Overhead Press 6x DB Curls 6x DB Overhead Press
2 minutes Cardio 6x DB Bent Row Then:
2 minutes Rest 6x DB Hang Cleans “GOING DOWNTOWN”:
6x DB Thusters 4x: (30sec Work/30sec Rest) Use a double dumbbells weight 10
6x DB Overhead Squats Frog Hop to 25lb. Practice Push-up, Pull-Up
5 Minutes intermission (previous 6x DB Push-Ups Rest 1 minute (i.e. 3 sets of 5-10 reps of
2min plus rest) 6x DB Overhead Press each)
Then:
 4x: (30sec Work/30sec Rest)
Split Jumps
3 Rounds: Use a double dumbbells weight 10 Rest 1 minute “200 IN 20”: Then:
10x Front Squats to 25lb. 20 Minutes Of:
2 minutes Cardio 10x Push-Ups
2 minutes Rest 4x: (30sec Work/30sec Rest) 10x Sit-Ups “Work Up To Hevy Bench Press":
Then: Burpees 10x Air Squats (10 Reps @ 30% 1RM, 5 Reps @
Rest 1 minute 50% 1RM, 3 Reps @ 70% 1RM, 1
Then: Reps 90% 1RM)
“PRISON BURPEES": Then:
Ladder 20-1 4x: (30sec Work/30sec Rest)
“50 QR": 20x Burpees + 5m Walk Across Push-Ups Then:
10 Minutes EMOM: Room Rest 1 minute “5 MINUTES PLANK": 5x5 Bench Press @ 80% 1RM
5x Pull-Ups 19x Burpees + 5m Walk Across 10 Rounds: Rest 4 minutes between each
5x Push-Ups Room 30sec Plank Position Push-Up
5x Dips 18x Burpees + 5m Walk Across 4x: (30sec Work/30sec Rest) 30sec Rest
Room Air Squats Then:
All this way to 1x Burpees
Then: Total 210 Burpees Then:
10 minutes Row,Run,Bike,Stair- Then: 10 minutes Row,Run,Bike,Stair- “BIG 3 UPPER":
Climb or Ski @ Easy Pace 10 minutes Row,Run,Bike,Stair- Climb or Ski @ Easy Pace 3 Rounds:
Then: Climb or Ski @ Easy Pace 1 Minute Max Reps Bench Press
10minutes Row,Run,Bike,Stair- Rest 90sec
Climb or Ski @ Easy Pace

3 Rounds:
1 Minute Max Reps Overhead
Press
Rest 90sec

3 Sets:
Day 15 1 Minute Max Reps Bent Row
Rest 90sec

UBD
Use a weight that cause 20-30
reps of each.
10 minutes Row,Run,Bike,Stair-
Climb or Ski @ Easy Pace
Then:
10 minutes Row,Run,Bike,Stair-
Then: Climb or Ski @ Easy Pace

3x10 Shoulder Dislocate

Then:

2x (30sec Work/ 30sec Rest)

Overhead Press @ 2x 5-10lb
Dumbbells.
“Rest” is in Overhead hold
Position.
Three Sets, Rest 1 minute
between each set.

Then:

Practice Push-up, Pull-Up

(i.e. 3 sets of 5-10 reps of
each)

Then:

“WELCOME PARTY":
Bench Press or Push-Ups
Burpee Pull-Ups
20-10 reps of each

Day 18
Then:

MAXIMUS WARMUP
“THE BEST FOR LAST":
1 Minute All Out Cardio
(Row,Run,Bike, Etc) 10 minutes Row,Run,Bike,Stair-
Climb or Ski @ Easy Pace

Then:
3 Sets:
6x DB Curls
“SHORT AND SWEET": 6x DB Bent Row
5 minutes Row,Run,Bike, Stair- 6x DB Hang Cleans
Climb or Ski @ Easy Pace 6x DB Thuster
6x DB Overhead Squat
6x DB Push-Up
6x DB Overhead Press

Use a double dumbbells weight 10

to 25lb.
 Then:

“28 MINUTES”:
4x: (30sec Work/: 30sec Rest)
Frog Hop
Rest 2 minutes

4x: (30sec Work/: 30sec Rest)

Split Jumps
Rest 2 minutes

4x: (30sec Work/: 30sec Rest)

Burpees
Rest 2 minutes

4x: (30sec Work/: 30sec Rest)

Day 16 Push-Ups
Rest 2 minutes
Day 20
INTERVAL WARMUP
4x: (30sec Work/: 30sec “Rest” in
hold position (Hell Style) LBD
10 minutes Row,Run,Bike,Stair- Air Squats
Climb or Ski @ Easy Pace
10 minutes Row,Run,Bike, Stair-
Then: Climb @ Easy Pace
Then: 10 minutes Row,Run,Bike,Stair-
Climb or Ski @ Easy Pace
3x5 Wall Squats
6 Rounds: 3x20 Air Squats
30sec Cardio (Row,Run,Bike, etc) 3x5 Goblet Squats
30sec Rest 3x20m Walking Lunges
3x10 Air Squat Jumps

Day 22
UBD
10 minutes Row,Run,Bike, Stair-
Climb or Ski @ Easy Pace
Then:
3x10 Shoulder Dislocate
Then:
3x10 DB Front Raises
3x10 DB Lateral Raises
3x10 DB Rear Delt Fly
Then:
Practice Push-Ups, Pull-Ups
(i.e. 3 sets of 5-10 reps of each)
Then:
Then:
Day 19
“DEATH BY 10M":
Start a timer, and run 10 “Work Up To Heavy Back Squat":
meters during minute one. UBD ( 10 Reps @ 30% 1RM, 5 Reps @
Run 20 meters during 50% 1RM, 3 Reps 70% 1RM, 1 Rep
minute two, run 30 meters @ 90% 1RM)
during minute three, and Day 17 10 minutes Row,Run,Bike,Stair-
so on, until you can’t Climb or Ski @ Easy Pace
complete all your meters. Then:
Not sure how long 10 LBD
meters is? Just take 10 Then:
Giant steps, and you’ll be “DETERMINATED":
close enough. Note: This 10 minutes Row,Run,Bike,Stair- 5 Rounds:
workout is meant to be Climb or Ski @ Easy Pace 3x10 Shoulder Dislocate 12x Deadlifts
done as a shuttle run. 9x Hang Clean
Measure off 10 meters and 6x Push-Press
run back and forth to 3x5 Wall Squats Then:
complete your desired 3x20 Air Squats
distance. 3x5 Goblet Squats Then:
Pro tip: Go easy during 3x20m Walking Lunges 2x (30sec Work/:30sec) Overhead
your first handful of Press @ 2x 5-10lb Dumbbells.
sprints, or you’ll blow up “Rest” is in Overhead hold “5 MINUTES PLANK":
early. Then: Position. 10 Rounds:
Three Sets, Rest 1 minute 30sec Plank Position Push-Up
between each set. 30sec Rest
Then: “400M MANSLAUGHTER":
10 minutes Row,Run,Bike,Stair- 10x DB Walking Lunges (5 per leg)
Climb or Ski @ Easy Pace 5x DB Overhead Press Then: Then:
10 minutes Row,Run,Bike,Stair-
Climb or Ski @ Easy Pace
Use a Dumbbells weight medium Practice Push-up, Pull-Up
10 to 20lb. (i.e. 3 sets of 5-10 reps of
each)
Then:
Then:

Then: “5 MINUTES PLANK":

10 Rounds: “LOVE/HATE":
30sec Plank Position Push-Up Bench Press or Push-Up
“THE HOLY TRINITY": 30sec Rest 10-9-8-7-6-5-4-3-2-1
30 minutes Of: Burpees
Pull-ups 1-2-3-4-5-6-7-8-9-10
Push-Ups Then:
Dips 10 minutes Row,Run,Bike,Stair-
Climb or Ski @ Easy Pace Choose a weight for each that
makes ir moderately difficult to
Then: complete first ten reps.

“5 MINUTES PLANK": Then:

10 Rounds:
30sec Plank Position Push-Up
30sec Rest “PULL-UP LADDER":
5x (1-6) Pull-Up
1 Pull-Up rest 5 to 10sec, 2 Pull-
Then: Ups rest 5 to 10sec,Then 3 so on
10 minutes Row,Run,Bike, Stair- up to 6. That's one round. do 5
Climb or Ski @ Easy Pace

Then:
10 minutes Row,Run,Bike,Stair-
Climb or Ski @ Easy Pace

Day 23

MAXIMUS WARMUP
Day 25

10 minutes Row,Run,Bike,Stair-
Climb or Ski @ Easy Pace INTERVAL WARMUP

Then: 10 minutes Row,Run,Bike,Stair-

Climb or Ski @ Easy Pace

3 Sets:
6x DB Curls Then:
6x DB Bent Row
6x DB Hang Cleans
6x DB Thuster 6 Rounds:
6x DB Overhead Squat 30sec Cardio (Row,Run,Bike, etc)
6x DB Push-Up 30sec Rest
6x DB Overhead Press

Then:
Day 29 Use a double dumbbell weight 10
Day 29 to 25lb.
“THE TREADMILL DRILL”:
Run 8 Minutes on a treadmil No
LBD Then: incline at 7.3mph, Rest 2 min

10 minutes Row,Run,Bike,Stair- “IWT": 6 Rounds:

Climb or Ski @ Easy Pace 3 Sets: 45sec Sprints at incline 6.3 mph
10x Alternating Snatch (5 per arm) 30sec Rest
1 minute DB Bear Crawls
Then: 1 minute Jumping Jacks
1 minute Rest Then:

3x5 Wall Squats

3x20 Air Squats 5 minutes intermission (Previous 1 “SHORT AND SWEET":
3x10 Air Squats Jumps minute plus rest) 5 minutes Row,Run,Bike,Stair-
3x5 Tuck Jumps Climb or Ski @ Easy Pace

3 Sets:
Then: 10x DB Cleans and Press
1 minute Bear Crawls
1 minute Jumping Jacks
“MEANT TO MOVE": 1 minute Rest
7 Sets:
30sec Box Jumps @ 24”+
60sec Step-Ups @ 20” Use a Dumbbell or Kettlebell
30sec Rest Weight Medium

Then: Then:
10 minutes Row,Run,Bike,Stair-
Climb or Ski @ Easy Pace
1-10-1 Step-Up Ladder (KB'S In
Rack Position)
Player must KB’s hold throughout. Day 27
Then: UBD
10 minutes Row,Run,Bike,Stair-
Climb or Ski @ Easy Pace
10 minutes Row,Run,Bike,Stair-
Climb or Ski @ Easy Pace

Day 26
Then:

MAXIMUS WARMUP
3x10 Shoulder Dislocate

10 minutes Row,Run,Bike,Stair-
Climb or Ski @ Easy Pace Then:

Then: 3x10 DB Front Raises

3x10 DB Lateral Raises
3x10 DB Rear Delt Fly
3 Sets:
6x DB Curls
6x DB Bent Row Then:
6x DB Hang Cleans
6x DB Thuster
Day 24 6x DB Overhead Squat Practice Push-Ups, Pull-Ups
6x DB Push-Up (i.e. 3 sets of 5-10 reps of each)
6x DB Overhead Press
LBD
Then:
Use a double dumbbells weight 10
10 minutes Row,Run,Bike,Stair- to 25lb.
Climb or Ski @ Easy Pace “BIG ARMS":
Ladder 10-9-8-7-6-5-4-3-2-1
Then: Pull-ups
Then: DB Triceps Kickbacks
DB Curls
“CIRCUS MAXIMUS":
3x5 Wall Squats 12 Rounds:
3x20 Air Squats 12x DB Thuster Choose a weight for each that
3x5 Goblet Squats 12x Push-Ups makes it moderately difficult to
3x10 Air Squats Jumps 12x Deadlifts complete first ten reps.
2x5 Tuck Jumps
Then:
Then:
Then: 10 minutes Row,Run,Bike,Stair-
“5 MINUTES PLANK": Climb or Ski @ Easy Pace
30sec Plank Position Push-Up
“IT'S A DEEP BURN": 30sec Rest
10 Rounds:
10x Box Jumps @ 24”+
10x DB Thusters Then:
10x Air Squat Jumps or Wall Balls 10 minutes Row,Run,Bike,Stair-
Climb or Ski @ Easy Pace

Then:
10 minutes Row,Run,Bike,Stair-
Climb or Ski @ Easy Pace
 Day 30

MAXIMUS WARMUP

10 minutes Row,Run,Bike,Stair-
Climb or Ski @ Easy Pace

Then:

3 Sets:
6x DB Curls
6x DB Bent Row
6x DB Hang Cleans
6x DB Thuster
6x DB Overhead Squat
6x DB Push-Ups
6x DB Overhead Press Day 32

Use a double dumbbell weight 10 INTERVAL WARMUP

to 25lb.

10 minutes Row,Run,Bike,Stair-
Then: Climb or Ski @ Easy Pace

“IWT": Then:
3 Sets:
30sec Plank Position Push-Up
30sec Burpees 6 Rounds:
1 minute Jumping Jacks 30sec Cardio (Row,Run,Bike, etc)
1 minute Rest 30sec Rest

Day 36 5 minutes intermission (Previous Then:

1 minute plus rest )

UBD “6X: 30/30”:

3 Sets: 3 Sets:
30sec Wall Sit 6x: (30sec Work/30sec Rest)
10 minutes Row,Run,Bike, Stair- 30sec Step-Up Cardio (Row,Run,Bike, Etc)
Climb or Ski @ Easy Pace 60sec Jumping Jacks Rest 4 minutes between each set.
60sec Rest

Then: Then:
Then: 10 minutes Row ,Run, Bike,Stair-
Climb or Ski @ Easy Pace
3x10 Shoulder Dislocate
“50 QR":
10 minutes EMOM
Then: 5x Pull-Ups
5x Push-Ups
5x Dips
3x10 DB Front Raises
3x10 DB Lateral Raises
3x10 DB Rear Delt Fly Then:
10 minutes Row,Run,Bike,Stair-
Climb or Ski @ Easy Pace
Then:

Practice Push-Ups, Pull-Ups

(i.e. 3 sets of 5-10 reps of each) Day 34

Then: LBD

“THE HOLY TRINITY": 10 minutes Row,Run,Bike,Stair-

30 minutes Of: Climb or Ski @ Easy Pace
Pull-ups Day 33
Push-Ups
Dips Then:
LBD

Then: 3x5 Wall Squats

10 minutes Row,Run,Bike,Stair- 3x20 Air Squats
Climb or Ski @ Easy Pace 3x5 Goblet Squats
“5 MINUTES PLANK": 3x5 Air Squats Jumps
10 Rounds: 2x5 Tuck Jumps
30sec Plank Position Push-Up Then:
30sec Rest
Then:
3x5 Wall Squats
Then: Day 31 3x20 Air Squats
10 minutes Row,Run,Bike, Stair- 3x5 Goblet Squats “Work Up To Hevy Front Squat”:
Climb or Ski @ Easy Pace 3x20m Walking Lunges (10 reps @ 30% 1RM, 5 reps @
MAXIMUS WARMUP 50% 1RM, 3 Reps @ 70%, 1 rep
90% 1R)
Then:
 10 minutes Row,Run,Bike,Stair-
Climb or Ski @ Easy Pace
“SORE LEGS": Then:
Ladder 20-1 4x4 Pause Front Squat @ 80%
Then: 20x Lunges + 30sec Wall Sit 1RM
19x Lunges + 30sec Wall Sit Rest 4 minutes between each set.
18x Lunges + 30sec Wall Sit
3 Sets: 17x Lunges + 30sec Wall Sit
6x DB Curls All this way to 1x Lunge + 30sec Then:
6x DB Bent Row Wall Sit
6x DB Hang Cleans
6x DB Thuster “ROOCKET BOOSTER":
6x DB Overhead Squat Then: 5 Sets:
6x DB Push-Up 10 minutes Row,Run,Bike,Stair- 3x Front Squats @ 80% 1RM
6x DB Overhead Press Climb or Ski @ Easy Pace 5x Box Jumps @ 24”+
Rest 3 minutes between each set.

Use a double dumbbell weight 10

to 25lb. Then:

Then: “ 5 MUNUTES PLABK":

30sec Plank Position Push-Up
30sec Rest
“10 MINUTES IN HELL":
10 minutes Of: Then:
Max Reps Burpee Box Overs @ 20- 10 minutes Row,Run,Bike, Stair-
24" Climb or Ski @ Easy Pace

Then:

“5 MINUTES PLANK":
10 Rounds:
30sec Plank Position Push-Up
30sec Rest

Then:
10 minutes Row,Run,Bike,Stair-
Climb or Ski @ Easy Pace

Day 37

MAXIMUS WARMUP

10 minutes Row,Run,Bike,Stair-
Climb or Ski @ Easy Pace

Then:

3 Sets:
6x DB Curls
6x DB Bent Row
6x DB Hang Cleans
6x DB Thuster
6x DB Overhead Squat
6x DB Push-Ups
6x DB Overhead Press

Use a double dumbbell weight 10

to 25lb.

Then:

“IWT":
3 Sets:
 10x Overhead Press
30sec DB Burpees
30sec Burpees
1 minute Jumping Jacks
1 minute Rest

5 minutes intermission (Previous 1

Minute plus rest) Day 39

3 sets: INTERVAL WARMUP

Day 1
MAXIMUS WARMUP
10 minutes Row,Run,Bike,Stair-
Climb or Ski @ Easy Pace
10x Front Squats
30sec Double KB Front Rack
Position Alternating Step-Ups 10 minutes Row,Run,Bike, Stair-
30sec Step-Ups Climb or Ski @ Easy Pace
1 minute Jumping Jacks
1 minute Rest
Then:
Then:
10 minutes Row,Run,Bike,Stair- 6 Rounds:
Climb or Ski @ Easy Pace 30sec Cardio (Row,Run, Etc)
30sec Rest

Then: Then:

3 Sets: “EASY INTERVALS":

6x DB Curls 30 Rounds:
6x DB Bent Row 20sec Cardio
6x DB Hang Cleans 40sec Rest
6x DB Thuster
6x DB Overhead Squat
6x DB Push-Ups Then:
6x DB Overhead Press 10 minutes Row,Run,Bike,Stair-
Climb or Ski @ Easy Pace

Use a double dumbbell weight 10

to 25lb. Day 41

Then: UBD

“THE MEAT GRINDER": 10 minutes Row,Run,Bike, Stair-

10 minutes Of: Climb or Ski @ Easy Pace
10x Snatch (Arm Right)
10x Goblet Lunges
10x Snatch (Arm Left) Then:
10x Goblet Lunges

3x10 Shoulder Dislocate

Use a dumbbell or Kettlebell
weight Hevy.
Then:

Then: Day 40
3x10 DB Front Raises
3x10 DB Lateral Raises
“5 MINUTES PLANK": LBD 3x10 DB Rear Delt Fly
10 Rounds:
30sec Plank Position Push-Up
30sec Rest Day 38 10 minutes Row,Run,Bike,Stair- Then:
Climb or Ski @ Easy Pace

Then: LBD Practice Push-Ups, Pull-Ups

10 minutes Row,Run,Bike,Stair- Then: (3 sets of 5-10 Reps of each)
Climb or Ski @ Easy Pace
10 minutes Row,Run,Bike,Stair-
Climb or Ski @ Easy Pace 3x5 Wall Squats Then:
3x20 Air Squats
3x5 Goblet Squats
Then: 3x20m Walking Lunges “Work Up To Hevy Overhead Press
3x10 Air Squats Jumps “:
(10 Reps @ 30% 1RM, 5Reps @
3x5 Wall Squats 50% 1RM, 3 reps @ 70% 1RM, 1
3x20 Air Squat Then: rep @ 90% 1RM)
3x5 Goblet Squats
3x20m Walking Lunges
3x10 Air Squat Jump “FIRE FIGHT": Then:
4x: (30sec Work/30sec Rest)
Burpees
Then: Rest 2 minutes “Z- PRESS TEST":
Grab an empty barbell and
have a seat on the
“GRIND/EXPLODE": 4x: (30sec Work/ 30sec Rest) floor. Do as many strict,
10 Sets: Split Jumps perfect form, shoulder
10x Goblet Squats (Hevy) Rest 2 minutes presses as you can in 10
+ 20x Split Jumps min.
Rest 1 minute between each set
4x: (30sec Work/ 30sec Rest)
Frog Hops Then:
Then:
10 minutes Row,Run,Bike,Stair-
Climb or Ski @ Easy Pace Then: “5 MINUTES PLANK":
10 minutes Row,Run,Bike,Stair- 10 Rounds:
 Climb or Ski @ Easy Pace 30sec Plank Position Push-Up
30sec Rest

Then:
10 minutes Row,Run,Bike,Stair-
Climb or Ski @ Easy Pace

Day 2

MAXIMUS WARMUP

10 minutes Row,Run,Bike, Stair-

Climb or Ski @ Easy Pace

Then:

3 Sets:
6x DB Curls
6x DB Bent Row
6x DB Hang Cleans
6x DB Thusters
6x DB Overhead Squats
6x DB Push-Ups
6x DB Overhead Press

Use a double dumbbells weight 10

to 25lb.

Then:

“IWT GENERAL":
3 Sets:
10x Push-Press
2 minutes Cardio
2 minutes Rest

5 minutes intermission (previous

2min plus rest)

3 Sets:
10x Goblet Squats
2 minutes Cardio
2 minutes Rest

Then:

Day 8 “50 QR”:

10 minutes EMOM:
5x Pull-Ups
MAXIMUS WARMUP 5x Push-Ups
5x Dips

10 minutes Row,Run,Bike, Stair-

Climb or Ski @ Easy Pace Then:
10 minutes Row,Run, Bike, Stair- Day 4
Climb or Ski @ Easy Pace
Then:
MAXIMUS WARMUP

3 Sets:
6x DB Curls 10 minutes Row,Run,Bike, Stair-
6x DB Bent Row Climb or Ski @ Easy Pace
6x DB Hang Cleans
6x DB Thusters
6x DB Overhead Squats Then:
6x DB Push-Ups
6x DB Overhead Press Day 6
3 Sets:
6x DB Curls
Use a double dumbbells weight 10 6x DB Bent Row LBD
to 25lb. 6x DB Hang Cleans
6x DB Thusters
6x DB Overhead Squats 10 minutes Row,Run,Bike,Stair-
Then: 6x DB Push-Ups Climb or Ski @ Easy Pace
6x DB Overhead Press

“UNDER LOAD": Then:

5x DB Manmakers Use a double dumbbells weight 10
15x DB Curtis P's to 25lb.
10x DB Manmakers 3x5 Wall Squats
15x DB Curtis P's 3x20 Air Squats
10x DB Manmakers Then: 3x5 Goblet Squat
5x DB Curtis P's 3x10 Air Squats
3x5 Tuck Jumps
“DEATH BY BURPEES”:
Then: Start a timer 20 minutes and 1
Burpee minute one, 2 Burpees Then:
During minute two, 3 Burpees
“5 MINUTES PLANK": during minute three so on, until
10 Rounds: You can't complete all 20 Rounds. “Work Up to Hevy Deadlifts":
30sec Plank Position Push-Up (10 reps @ 30% 1RM, 5 reps @
30sec Rest 50% 1RM, 3 reps @ 70% 1RM, 1
Then: rep @ 90% 1RM)
10 minutes Row,Run,Bike,Stair-
Then: Climb or Ski @ Easy Pace
10 minutes Row,Run,Bike,Stair- Then:
Climb or Ski @ Easy Pace

Day 5 “POWER PLAY":

5 Sets:
2x Deadlifts @ 80% 1RM
MAXIMUS WARMUP + 5x Broad Jumps
Rest 3 minutes between each set

10 minutes Row,Run,Bike,Stair-
Climb or Ski @ Easy Pace Then:
10 minutes Row,Run,Bike,Stair-
Climb or Ski @ Easy Pace
Day 3 Then:

QUICK WARMUP 3 Sets:

6x DB Curls
6x DB Bent Row
5 minutes Row,Run,Bike, Stair- 6x DB Hang Cleans
Climb or Ski @ Easy Pace 6x DB Thuster
6x DB Overhead Squat
6x DB Push-Up
Then: 6x DB Overhead Press

30sec Air Squats Use a double dumbbells weight 10

30sec Air Squats Jumps to 25lb.
30sec Wall Sit
30sec Walking Lunges
30sec Frog Hops Then:
30sec Split Jumps
30sec Burpees
“200 IN 20”:
20 Minutes Of:
Then: 10x Push-Ups
10x Sit-Ups
10x Air Squats
“ACTIVE RECOVERY “:
2-3 Sets:
45sec Jumping Jacks Then:
15sec Rest
45sec Sit-Ups
15sec Rest “5 MINUTES PLANK":
45sec Shuttle 10m 10 Rounds:
15sec Rest 30sec Plank Position Push-Up
45sec Burpees 30sec Rest
15sec Rest
45sec Speed Skaters
15sec Rest Then:
10 minutes Row,Run,Bike,Stair-
Climb or Ski @ Easy Pace
Then:

“SHORT AND SEET":

5 minutes Row,Run,Bike,Stair-
Climb or Ski @ Easy Pace

Day 2

MAXIMUS WARMUP
10 minutes Row,Run,Bike, Stair-
Climb or Ski @ Easy Pace

Then:

3 Sets:
6x DB Curls
6x DB Bent Row
6x DB Hang Cleans
6x DB Thusters
6x DB Overhead Squats
6x DB Push-Ups
6x DB Overhead Press

Use a double dumbbells weight 10

to 25lb.

Then:

“IWT ENDURANCE":
3 Sets:
20x Push-Press
4 minutes Cardio
1 minute Rest

5 minutes intermission (previous

2min plus rest)

3 Sets:
20x Goblet Squats
4 minutes Cardio
1 minute Rest

Then:

“50 QR”:
10 minutes EMOM:
5x Pull-Ups
5x Push-Ups
5x Dips

Then:
10 minutes Row,Run, Bike, Stair-
Climb or Ski @ Easy Pace

Day 4

QUICK WARMUP

5 minutes Row,Run,Bike, Stair-

Climb or Ski @ Easy Pace

Then:

30sec Air Squats

30sec Air Squats Jumps
30sec Wall Sit
30sec Walking Lunges
30sec Frog Hops
30sec Split Jumps
30sec Burpees

Then:

“DEATH BY PUSH-UPS “:
Start a timer 20 minutes and 1
Push-Up minute one, 2 Push-Ups
During minute two, 3 Push-Ups
during minute three so on, until
You can't complete all 20 Rounds.
 Then:

“PULL-UP LADDER":
5x (1-6) Pull-Up
1 Pull-Up rest 5 to 10sec, 2 Pull-
Ups rest 5 to 10sec,Then 3 so on Day 5
up to 6. That's one round. do 5

Then:
10 minutes Row,Run,Bike,Stair-
Climb or Ski @ Easy Pace
LBD
10 minutes Row,Run,Bike,Stair-
Climb or Ski @ Easy Pace

Day 3 Then:

MAXIMUS WARMUP 3x5 Wall Squats

3x20 Air Squats
3x5 Goblet Squats
10 minutes Row,Run,Bike, Stair-
Climb or Ski @ Easy Pace
Then:

Then:
“THE LOWLY TRINITY “:
30 minutes Of:
3 Sets: 1 minute Max Reps Air Squats
6x DB Curls 1 minute Max Reps Lunges
6x DB Bent Row 1 minute Max Reps Curl-Up
6x DB Hang Cleans
6x DB Thusters
6x DB Overhead Squats Then:
6x DB Push-Ups
6x DB Overhead Press
“5 MINUTES PLANK ":
10 Rounds:
Use a double dumbbells weight 10 30sec Plank Position Push-Up
to 25lb. 30sec Rest

Then: Then:
10 minutes Row,Run,Bike,Stair-
Climb or Ski @ Easy Pace
“CRUSH YOUR CORE":
5 Sets:
3-5x TGU (Right)
3-5x TGU (Left)
30sec Plank Position Push-Up

Then:

“QUICK AND DIRTY":

4 Sets:
20sec Cardio (Row,Run,Bike, Etc)
40sec Rest
Rest 2 minutes

Then:

4 Sets:
20sec Cardio (Row,Run,Bike, Etc)
40sec Rest

Then:

“SHORT AND SWEET":

5 minutes Row,Run,Bike,Stair-
Climb or Ski @ Easy Pace