LEVEL 3

WARMUP

Sled Drag or Deadmill: 5 minutes Lunges: 5 minutes Farmers Carry: 5 minutes Box Squats: 5 minutes Low Back Extensions: 2 sets 25 reps Ankle Weight Hamstrings: 50 reps

 

WEEK 1

Max Pull-ups with weight: Work up to 1 Rep Max

WEEK 2

Conventional Deadlift: Work up to 1 Rep Max with 1 red band

WEEK 3

Max Chin-ups with weight: Work up to 1 Rep Max

WEEK 4

Sumo Deadlift: Work up to 1 Rep Max with 1 red band

 

TIME FRAME TRAINING

Week 1 - Seated Rows: 50 reps in 5 minutes

Week 2 - Pulldowns: AMRAP 4 minutes

Week 3 - Seated Rows: AMRAP 4 minutes

Week 4 - Pulldowns: 50 reps in 5 minutes

 

AMRAP (As many rounds/reps as possible)

Week 1 - 10 minutes Week 2 - 12 minutes Week 3 - 14 minutes Week 4 - 16 minutes

1-Arm Row: 15 reps each arm Face Pulls: 20 reps Seated Good Mornings: 15 reps

 

LOW BACK / ABS

Hanging Leg Raise: 15 reps Weighted Crunches: 30 reps

 

WALKING LUNGES

400m weighted

   

LEVEL 2

WARMUP

 Sled Drag or Deadmill: 3 minutes Lunges: 3 minutes Farmers Carry: 3 minutes Box Squats: 3 minutes Low Back Extensions: 2 sets 20 reps Ankle Weight Hamstrings: 35 reps

 

WEEK 1

Max Pull-ups with bodyweight: 5 sets

WEEK 2

Conventional Deadlift: Work up to 3 Rep Max

WEEK 3

Max Chin-ups with bodyweight: 5 sets

WEEK 4

Sumo Deadlift: Work up to 3 Rep Max

 

TIME FRAME TRAINING

Week 1 - Seated Rows: 50 reps in 5 minutes

Week 2 - Pulldowns: AMRAP 4 minutes

Week 3 - Seated Rows: AMRAP 4 minutes

Week 4 - Pulldowns: 50 reps in 5 minutes

 

AMRAP (As many rounds/reps as possible)

Week 1 - 10 minutes Week 2 - 12 minutes Week 3 - 14 minutes Week 4 - 16 minutes

1-Arm Row: 15 reps each Face Pulls: 20 reps Seated Good Mornings: 15 reps

 

LOW BACK / ABS

Hanging Leg Raise: 15 reps Weighted Crunches: 30 reps

 

WALKING LUNGES

400m

   

LEVEL 1

WARMUP

Sled Drag or Deadmill: 2 minutes Lunges: 2 minutes Farmers Carry: 2 minutes Box Squats: 2 minutes Low Back Extensions: 2 sets 12 reps Ankle Weight Hamstrings: 30 reps

 

WEEK 1

Max Pull-ups with band: 5x AMRAP

WEEK 2

Conventional Deadlift: Work up to 5 Rep Max with Kettlebell

WEEK 3

Max Chin-ups with band: 5x AMRAP

WEEK 4

Sumo Deadlift: Work up to 5 Rep Max with Kettlebell

 

TIME FRAME TRAINING

Week 1 - Seated Rows: 50 reps in 5 minutes

Week 2 - Pulldowns: AMRAP 4 minutes

Week 3 - Seated Rows: AMRAP 4 minutes

Week 4 - Pulldowns: 50 reps in 5 minutes

 

AMRAP (As many rounds/reps as possible)

Week 1 - 10 minutes Week 2 - 12 minutes Week 3 - 14 minutes Week 4 - 16 minutes

1-Arm Row: 15 reps each Face Pulls: 20 reps Seated Good Mornings: 15 reps

 

LOW BACK / ABS

Hanging Leg Raise: 15 reps Weighted Crunches: 30 reps

LEVEL 3

WARMUP

Sled Drag or Deadmill: 5 minutes Lunges: 5 minutes Farmers Carry: 5 minutes Box Squats: 5 minutes Low Back Extensions: 2 sets 25 reps Ankle Weight Hamstrings: 50 reps

 

UPPER BACK BAND WARMUP: 3 ROUNDS

Banded Arrows: 20 reps Banded Rotator Cuffs: 20 reps Banded Press: 20 reps

Week 1 - Flat BB Bench: 5x5

Week 2 - Incline BB Bench: 5x5

Week 3 - Flat BB Bench: 5x3

Week 4 - Incline BB Bench: 5x3

 

TIME FRAME TRAINING

Week 1 - Incline DB Bench: 50 reps in 5 minutes

Week 2 - Flat DB Bench: 50 reps in 5 minutes

Week 3 - Flat DB Fly: AMRAP 4 minutes

Week 4 - Incline DB Bench: AMRAP 4 minutes

 

AMRAP (As many rounds/reps as possible)

Week 1 - 10 minutes Week 2 - 12 minutes Week 3 - 14 minutes Week 4 - 16 minutes

Dumbbell Pullover: 15 reps ea Dumbbell Rear Delt Fly: 15 reps Cable Shrugs: 15 reps

 

100 REP EXPLOSION

Pushdowns: 100 reps straight

 

LOW BACK / ABS

Hanging Leg Raise: 15 reps Weighted Crunches: 30 reps

 

WALKING LUNGES

400m weighted

   

LEVEL 2

WARMUP

Sled Drag or Deadmill: 3 minutes Lunges: 3 minutes Farmers Carry: 3 minutes Box Squats: 3 minutes Low Back Extensions: 2 sets 20 reps Ankle Weight Hamstrings: 35 reps

 

UPPER BACK BAND WARMUP: 2 ROUNDS

Banded Arrows: 15 reps Banded Rotator Cuffs: 15 reps Banded Press: 15 reps

Week 1 - Flat DB Bench: 5x5

Week 2 - Incline DB Bench: 5x5

Week 3 - Flat DB Bench: 5x3

Week 4 - Incline DB Bench: 5x3

 

TIME FRAME TRAINING

Week 1 - Incline DB Bench: 50 reps in 5 minutes

Week 2 - Flat DB Bench: 50 reps in 5 minutes

Week 3 - Flat DB Fly: AMRAP 4 minutes

Week 4 - Incline DB Bench: AMRAP 4 minutes

 

AMRAP (As many rounds/reps as possible)

Week 1 - 10 minutes Week 2 - 12 minutes Week 3 - 14 minutes Week 4 - 16 minutes

Dumbbell Pullover: 12 reps ea Dumbbell Rear Delt Fly: 12 reps Cable Shrugs: 12 reps

 

100 REP EXPLOSION


Pushdowns: 100 reps straight  

LOW BACK / ABS

Hanging Leg Raise: 15 reps Weighted Crunches: 30 reps

 

WALKING LUNGES

400m weighted

   

LEVEL 1

WARMUP

Sled Drag or Deadmill: 2 minutes Lunges: 2 minutes Farmers Carry: 2 minutes Box Squats: 2 minutes Low Back Extensions: 2 sets 12 reps Ankle Weight Hamstrings: 30 reps

 

UPPER BACK BAND WARMUP: 2 ROUNDS

Banded Arrows: 12 reps Banded Rotator Cuffs: 12 reps Banded Press: 10-12 reps

Week 1 - Push-ups: 5 minute AMRAP

Week 2 - Push-ups with feet up: 5 minute AMRAP

Week 3 - Push-ups with hands on Dumbbells: 5 minute AMRAP

Week 4 - Dumbbell Bench Press: 5x5

 

TIME FRAME TRAINING

Week 1 - Incline Dumbbell Bench: 50 reps in 5 minutes

Week 2 - Flat DB Bench: 50 reps in 5 minutes

Week 3 - Flat DB Fly AMRAP: 4 minutes

Week 4 - Incline DB Bench AMRAP: 4 minutes

 

AMRAP (As many rounds/reps as possible)

Week 1 - 10 minutes Week 2 - 12 minutes Week 3 - 14 minutes Week 4 - 16 minutes

Dumbbell Pullover: 10 reps ea Dumbbell Rear Delt Fly: 10 reps Cable Shrugs: 10 reps

 

100 REP EXPLOSION


Pushdowns: 100 reps straight  

LOW BACK / ABS

Hanging Leg Raise: 15 reps Weighted Crunches: 30 reps

LEVEL 3

WARMUP

Sled Drag or Deadmill: 5 minutes Lunges: 5 minutes Farmers Carry: 5 minutes Box Squats: 5 minutes Low Back Extensions: 2 sets 25 reps Ankle Weight Hamstrings: 50 reps

Week 1 - Barbell Squat: Work up to 5 Rep Max

Week 2 - Barbell Box Squat: 5 Rep Max

Week 3 - Heels Elevated Box Squat: 5x15

Week 4 - Barbell Front Squat: 5 Rep Max

 

TIME FRAME TRAINING

Dumbbell Lunge: 50 reps in 4 minutes

 

AMRAP (As many rounds/reps as possible)

Week 1 -10 minutes Week 2 - 12 minutes Week 3 - 14 minutes Week 4 - 16 minutes

Dumbbell Step-up: 10 reps ea ISO Lunge: 20 seconds ea leg Med Ball Slam: 10 reps

 

100 REP EXPLOSION

Banded Hamstring Curls

 

LOW BACK / ABS

Hanging Leg Raise: 15 reps Weighted Crunches: 30 reps

 

WALKING LUNGES

400m weighted

   

LEVEL 2

WARMUP

Sled Drag or Deadmill: 3 minutes Lunges: 3 minutes Farmers Carry: 3 minutes Box Squats: 3 minutes Low Back Extensions: 2 sets 20 reps Ankle Weight Hamstrings: 35 reps

 

Week 1 - Safety Squat Bar: 5 Rep Max

Week 2 - Safety Squat Bar Box Squat: 5 Rep Max

Week 3 - Heels Elevated Safety Squat Bar: 5x15 reps

Week 4 - Front Squat 5 Rep Max

 

TIME FRAME TRAINING

Week 1 - Bodyweight Lunge: 50 reps in 4 minutes

Week 2 - Dumbbell RDL: 50 reps in 5 minutes

Week 3 - Bodyweight Lunge: AMRAP 5 minutes

Week 4 - Dumbbell RDL: AMRAP 4 minutes

 

AMRAP (As many rounds/reps as possible)

W1 - 10 minutes W2 - 12 minutes W3 - 14 minutes W4 - 16 minutes

Dumbbell Step-up: 20 reps ea leg ISO Lunge: 60 seconds ea leg Ab Wheels: 20 reps

 

100 REP EXPLOSION

Banded Hamstring Curls

LOW BACK / ABS

Hanging Leg Raise: 15 reps Weighted Crunches: 30 reps

 

WALKING LUNGES

400m weighted

   

LEVEL 1

WARMUP

Sled Drag or Deadmill: 2 minutes Lunges: 2 minutes Farmers Carry: 2 minutes Box Squats: 2 minutes Low Back Extensions: 2 sets 12 reps Ankle Weight Hamstrings: 30 reps

Week 1 - Bodyweight Squat: 5 minute Amrap

Week 2 - Bodyweight Box Squat: 5x15 reps

Week 3 - Heels Elevated Box Squat: 5x15 reps

Week 4 - Dumbbell Goblet Squat: 5x8-10 reps

 

TIME FRAME TRAINING

Week 1 - Bodyweight Lunge: 50 reps in 4 minutes

Week 2 - Dumbbell RDL: 50 reps in 5 minutes

Week 3 - Bodyweight Lunge: AMRAP 5 minutes

Week 4 - Dumbbell RDL: AMRAP 4 minutes

AMRAP (As many rounds/reps as possible)

W1 - 10 minutes W2 - 12 minutes W3 - 14 minutes W4 - 16 minutes

Dumbbell Step-ups: 10 reps ea leg ISO Lunge: 20 seconds ea leg Ab Wheels: 10 reps

100 Rep Explosion:
banded hamstring curls

100 REP EXPLOSION

Banded Hamstring Curls

LOW BACK / ABS

Hanging Leg Raise: 15 reps Weighted Crunches: 30 reps

Choose your Level 1/2/3 warmup

NEUTRAL DUMBBELL PRESS: 5 SETS

20/15/12/10/20 reps

 

REAR DELT FLY: 5 SETS

20/15/12/10/20

 

DUMBBELL SHRUGS: 4 SETS

20/15/10/20 reps

 

LYING SIDE LATERALS: 4 SETS

20/15/10/20 reps ea arm

 

REP PROGRESSION CURLS

1-5 reps

 

28 METHOD PUSHDOWNS

7 reps regular 7 reps slow up & down 7 reps bottom half 7 reps top half

 

100 REP EXPLOSION

Band Pull Aparts or Face Pulls