MONDAY
LEGS
Front Squats 5x5 ,1x10
Static Back Lunges 6,8,10 (reps each leg)
Leg extensions 6,8,10,20 Limit equipment - Goblet squat)
PHASE 2
DB deadlift 10
250m row/Assault bike
DB Hang clean 10
250m row/Assault bike
DB Push press 10
250m row/Assault bike
X4
For time (track time and weight)
(George uses -27kg DBs)
TUESDAY
PUSH - PHASE 1
Bench press 5x5, 1x10
Seated barbell shoulder press 6,8,10
Triceps skull crushers (flat bench) 6,8,10,12
PHASE 2
12’EMOM
1: Flat DB bench press 8
2: Ski/Row 16 cal
3: Dual DB snatch 10
&
15’AMRAP
HSPU 6 (Easier difficulty 15 HRPU)
T2B/GHD sit ups 16
Chest Dips 12
Ski/Row 16 cal
{George uses -40kg DBs}
WEDNESDAY
PULL
Deadlift 5x5,1x10
Prone incline DB rows 6,8,10
DB Bicep curls 6,8,10,12 (each arm)
Cable bicep curls 12,10,8
PHASE 2
24’EMOM
1: Chest to bar pull ups 12
2: T2B/GHD 14
3: Barbell muscle snatch 10
4: Ski/Row 16 cal
{40/50kg barbell}
THURSDAY
FULL BODY - PHASE 1
Push Press 5x5
Pendlay rows 5x5
Barbell front squats 5x5
PHASE 2
24’EMOM
1: Wall balls 14
2: Ski erg 14
3: DB incline press 6
{George uses 45kg DBs)
FRIDAY
36’EMOM
1MIN:Row 16cal
2MIN:Ski 14cal
3-4MIN:2 rounds of strict
Cindy
Cindy
-5 strict Pull ups
-10 push ups
-15 Air squats
Cut off the Cindy at the 70second mark if you can’t get a round of strict Cindy in
SATURDAY & SUNDAY REST DAYS
MONDAY
Phase 1
BB Front squats 10,8,6,4
Single legged leg press 15,12,10,8
Leg extensions 15,12,10,8
Walking BB lunges 15,12,10 (each leg)
Phase 2
12M’EMOM
Back squats 14 (60% max)
Burpee touch 12
TUESDAY
Phase 1
BB flat bench 10,8,6,4
Seated DB shoulder press 12,10,8,6
Incline DB press 12,10,8,6
Side to front DB raises 12,10,8,6
Weights Tricep dips 12,10,8
DB skull crushers 15,12,10,8
Phase 2
21-15-9
Clean and jerk 10 (60kg)
Pull ups
Assault bike
(Scale down in weight if you need to)
WEDNESDAY
Phase 1
Deadlifts 10,8,6,4
Prone barbell row 10,8,6,4
Weighted pull ups 10,8,6,4
Rear DB fly’s 15,12,10,8
DB preacher curls 12,10,8,6 (each arm)
Cable bicep curls 15,12,10,8
Phase 2
21-15-9
Thrusters 60kg
Burpee touch
Kettle bell swings 24kg
(Scale down in weight if you need to)
THURSDAY
Phase 1
4 rounds
Flat BB bench 15 (Bodyweight)
Assault bike / Ski erg 15
Rest 2 mins
4 rounds
Bent over BB rows 15 (Bodyweight)
Assault bike / Ski erg 15
Rest 2 mins
4 rounds
BB squats 15 (Bodyweight)
Assault bike / Ski erg 15
Phase 2
5km Run (easy pace)
FRIDAY
12M’EMOM
1MIN:Sumo high pull 12
2MIN:Assault bike 12 cal
12M’EMOM
1MIN:Toes to bar 14
2MIN:Burpee over barbell 14
12M’EMOM
1MIN:Muscle clean 12
2MIN:Assault bike 14 cal
12M’EMOM
1MIN:Front rack lunges 14
2MIN:Burpee over barbell 14
12M’EMOM
1MIN: Push press 12
2MIN: Assault bike 14 cal
SATURDAY & SUNDAY REST DAYS
MONDAY
Legs
10x10 Leg extensions with a drop set of 10,10 reps every other set
10x10 Hamstring Curls with a drop set of 10,10 reps every other set
10xMAX OUT Hanging leg raises. Maxing out on reps each set
MONDAY
Legs - Phase 1
Barbell Squats 5x5, 1x1.5xBW max out reps.
RDL 5x5, 1x1.5xBW max out reps.
Phase 2
12M’EMOM
1MIN:Barbell Squats 10
1MIN:Assault bike 14 cals
2 mins rest.
4 Rounds for time.
Barbell front door Lunges 12
Ght or t2b 14
Leg extensions 12
Rower cal 18
TUESDAY
Conditioning Work - Phase 1
150 cal on the Ski erg fast pace.
2km run fast pace.
Phase 2
30M’EMOM
1MIN: Weighted dips 10
2MIN: Pendlay rows 10
3MIN: Kettlebell walking lunges 18
4MIN: Toes to bar 16
5MIN: Ski erg / Assault bike 18 cal
6MIN: Rest
WEDNESDAY
Push - Phase 1
Flat BB bench press 10,8,6,(20 drop set)
Push press 10,8,6,(20 drop set)
Incline DB chest press 10,8,6
Front cable raises 15,12,10
Tricep push downs 15,12,10
Dips 3x15
Phase 2
50-35-20
Wall balls (9kg)
Pull ups
Burpee touch
THURSDAY
Pull - Phase 1
BB Deadlifts 10,8,6,(20 drop set)
DB single arm rows 12,10,8
Weighted pull ups 10,8,6
Straight arm cable pull downs 12,10,8
Ez bar bicep curls 12,10,8
Single arm preacher curls 15,12,10
Phase 2
12M’EMOM
1MIN:Barbell Thrusters 12 (50-60 kg)
2MIN:Bar over burpee’s 12
FRIDAY
Full body - Phase 1
Barbell squats 10,8,6,4
Barbell Push press 10,8,6,4
Barbell bent over rows 10,8,6,4
Phase 2
30M’EMOM
MIN1:Front Squats 10 (80kg)
MIN2:T2B 16
MIN3:Wall balls 18 (9kg)
MIN4:Assault Bike / Ski erg 18 cal
MIN5:Devil press DB 10 (20kg)
MIN6:Rest
SATURDAY & SUNDAY: REST DAYS
MONDAY
Legs - Phase 1
Barbell front squats 10,8,6,4,2
Barbell walking lunges 12,10,8,20dropset (each leg)
Phase 2
Gaint sets / 4 sets
Leg extensions 15
Goblet squat 15
Bodyweight lunges 20
90second rest between rounds
Cardio
Partner work
Assault run 10 rounds each
30s on 30s off max cals
TUESDAY
Push - PHASE 1
Flat BB bench press 5x5,(Bw max out reps set)
Seated db press 10,8,6,(20 drop set)
Incline DB chest press 10,8,6
Front cable raises 15,12,10
Barbell skull crushers 15,12,10,8 superset with BW dips max out reps.
Phase 2
10km Run easy pace.
WEDNESDAY
Pull - Phase 1
BB Deadlifts 5x3
Straight arm pull downs 15,12,10,30 drop set)
Weighted pull ups 10,8,6.4
Cable bicep curls 15,12,10,8,30 drop set)
Preacher DB curls 10,8,6,4 each arm
Phase 2
Complete in a pair
Barbell Deadlift to Pendlay row 30
Bar facing burpees 20
Box overs 30
5 rounds.
(Barbell body weight)
THURSDAY
50M’E2MOM
0-2min:10 OH barbell squats / Ski erg 14cal
2-4min:10 Burpees to touch / Ski erg 14cal
4-6min:10 Barbell clean & Press / Ski erg 14cal
6-8min:14 Box overs / Ski erg 14cal
8-10min:10 Duel DB snatch / Ski erg 14cal
(Barbell 50-60kg), (Dumbbells 20-25kg)
FRIDAY
Full body - Phase 1
Barbell squats 5x5
Bent over rows 5x5
Flat bench press 5x5
Phase 2
DT (12 Deadlifts,9 Hang Power Cleans,6 Push Jerks)
Assault run 70cal
DT 5
Assault run 60cal
DT 5
Assault run 50cal
DT 5
Assault run 40cal
DT 5
Assault run 30cal
DT 5
Assault run 20cal
DB 25-30kg
Barbell 50-60k
MONDAY
Legs - Phase 1
Barbell squats 5x5
RDL 10,8,6,4
Leg extensions 10,10,10,20
Phase 2
50-40-30-20
Ski erg /Assault bike
Toes to bar
Wall balls (9kg)
Barbell Squats (bodyweight)
TUESDAY
Push - Phase 1
Flat bench press 10,8,6,4
Weighted dips 10,8,6,4
Seated shoulder press 10,8,6,4
Skull crushers 15,12,10,8
Tricep push downs 20,15,12,10
Phase 2
30M’EMOM
1MIN:DB Devil press 12
2MIN:Toes to bar 14
3MIN:Ski erg 20cal
4MIN:Wall balls 18
5MIN:Burpee touch 12
6MIN:Rest
WEDNESDAY
Pull - Phase 1
BB deadlifts 5x5,1xBW max reps
Weighted pull ups 10,8,6,4
Single arm DB rows 15,12,10,8
BB tbar rows 10,8,6,30 dropset.
DB single arm Preacher curls 12,10,8 each arm
Seated bicep cable curls 15,12,10,30 dropset
Phase 2
20M’AMRAP
DB hang clean and jerk 1 (5/5) (24-30kg)
Toes to bar 8
Rower 14cal
(As many rounds as possible in 20mins)
THURSDAY
Conditioning
5 rounds for time
250m run
DB thrusters 8
DB push press 8
DB deadlift 8
(DB 20-24kg)
Phase 2
7km run
FRIDAY
Phase 1
4 rounds for time
10 BB Overhead squats
10 Box-jump overs (24 inch box)
10 Toes to bar
10 cal assault bike
10 BB Thrusters
10 Box-jump overs (24 inch box)
10 Toes to bar
10 cal assault bike
10 BB Power clean
10 Box-jump overs (24 inch box)
10 Toes to bar
10 cal assault bike
(Barbell 50-60kg)
SATURDAY & SUNDAY: REST DAYS
MONDAY
Part 1
Increase the weight on the cleans after performing 12 burpees. George’s starting weight was @60kg
BB Clean 12
Bar over burpees 12
Rest 1 min
BB Clean 10
Bar over burpees 12
Rest 1 min
BB Clean 8
Bar over burpees 2
Rest 1 min
BB Clean 6
Bar over burpees 12
Rest 1 min
BB cleans 4
Bar over burpees 12
Part 2
As fast as possible
100 Barbell Cleans & bar over burpees @60kg
Part 3
Barbell squats
10,8,6,4
Part 4
1500 ski erg
Every 60 seconds perform 14 GHDs or T2B
TUESDAY
Push - Phase 1
Flat bench press 10,8,6,4
Seated chest press machine
Barbell push press 10,8,6,4
Skull crushers 15,12,10,8
Tricep push downs 20,15,12,10
Phase 2
200cal assault bike
Every 90 seconds perform max reps on barbell bench press @BW
WEDNESDAY
Phase 1
BB deadlifts 5x5,1xBW max reps
Weighted pull ups 10,8,6,4
Single arm DB rows 15,12,10,8
BB tbar rows 10,8,6,30 dropset.
DB single arm Preacher curls 12,10,8 each arm
Seated bicep cable curls 15,12,10,30 drop set
Phase 2
2000m rower
Every 90 seconds perform 10 pull ups and 10 burpees
THURSDAY
40M’E2MOM
0-2MIN:10 BB OH squat / Assault bike 14cal
2-4MIN:10 BB Clean and press / Row 14 cal
4-6MIN:10 pull ups / Assault bike 14 cal
6-8MIN:10 GHD or T2B / Row 14 cal
8-10MIN:10 BB thrusters / Assault Bike 14 cal
FRIDAY
Phase 1
24M’EMOM
1MIN:Tricep DB skull crushers 10
2MIN:Bicep DB alternative curls 12
3MIN:Row 16cal
4MIN:T2B 16
Phase 2
7km run
