LEVEL 3

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

W1 - Max Pull-ups with weight - Work up to 3 Rep Max

W2 - Conventional Deadlift: Work up to 3 Rep Max with weight on 1 plate or mat

W3 - Max Chin-ups with weight - Work up to 3 Rep Max

W4 - Sumo Deadlift: Work up to 3 Rep Max with weight on 1 plate or mat

TIME FRAME TRAINING

W1 - Seated Rows: 50 reps in 4 minutes

W2 - Pulldowns: AMRAP 4 minutes

W3 - Seated Rows: AMRAP 4 minutes

W4 - Pull-ups: AMRAP in 5 minutes

AMRAP (As many rounds/reps as possible)

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

Dumbbell RDL: 8 reps Face Pulls: 25 reps Dumbbell Curls: 8 reps

LOW BACK/ABS

Hanging Leg Raises: 15 reps Seated Good Mornings: 15 reps

CONDITIONING

Lunge: 400m

LEVEL 2

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

W1 - Barbell Row: 15/12/10/5/30 reps

W2 - Max Pull-ups with bodyweight: 5 sets

W3 - Conventional Deadlift: Work up to 5 Rep Max

W4 - Max Chin-ups with bodyweight: 5 sets

TIME FRAME TRAINING

W1 - Seated Band Rows: AMRAP reps in 4 minutes W2 - Underhand Pulldown: AMRAP 4 minutes W3 - Seated Rows: AMRAP 4 minutes W4 - Pull-ups: AMRAP in 5 minutes

AMRAP: As many rounds/reps as possible

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

Dumbbell RDL: 12 reps Face Pulls: 25 reps Dumbbell Curls: 12 reps

LOW BACK/ABS

Hanging Leg Raises: 15 reps Seated Good Mornings: 15 reps

CONDITIONING

Lunge: 400m

LEVEL 1

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

W1 - Barbell or Dumbbell Row: 15/12/10/8/5

W2 - Pull-ups (band if needed): 5 x AMRAP

W3 - Seated Rows: 15/12/10/8/5

W4 - Deadlift (KB if needed): 5/5/3/3/3

TIME FRAME TRAINING

W1 - Seated Band Rows: AMRAP reps in 4 minutes W2 - Underhand Pulldowns: AMRAP 4 minutes W3 - Seated Rows: AMRAP 4 minutes W4 - Pull-ups: AMRAP in 5 minutes

AMRAP: As many rounds/reps as possible

W1 - 8 minutes W2 - 10 minutes W3 - 12 minutes W4 - 14 minutes

Dumbbell RDLs: 10 reps Face Pulls: 20 reps Dumbbell Curls: 15 reps

LOW BACK/ABS

Hanging Leg Raises: 15 reps Plank: 30 seconds

LEVEL 3

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: 3X

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

W1 - Flat BB Bench x20/20/15/10/20

W2 - Incline BB Bench 5x3

W3 - Flat BB Bench 5x3

W4 - Incline BB Bench x20/20/15/10/20

TIME FRAME TRAINING

W1 - Incline DB Fly 50 reps in 4 minutes W2 - Flat DB Fly 50 reps in 4 minutes W3 - Incline DB Fly AMRAP 5 minutes W4 - Incline DB Fly AMRAP 5 minutes

AMRAP (As many reps/rounds as possible)

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

DB Rollbacks x8 ea DB Rear Delt Fly x25 DB Shrugs x8

BAND PUSHDOWNS

100 reps straight

LOW BACK/ABS

Hanging Leg Raise: 15 reps Weighted Crunches: 30 reps

CONDITIONING

Lunge: 400m weighted

LEVEL 2

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: 2X

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

W1 - Flat DB Bench: 20/15/10/8/20

W2 - Incline DB Bench: 20/15/10/8/20

W3 - Flat DB Bench: 5x8

W4 - Incline DB Bench: 5x8

TIME FRAME TRAINING

W1 - Incline DB Fly 50 reps in 4 minutes W2 - Flat DB Fly 50 reps in 4 minutes W3 - Incline DB Fly AMRAP 5 minutes W4 - Incline DB Fly AMRAP 5 minutes

AMRAP (As many reps/rounds as possible)

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

Dumbbell Rollbacks: 12 Dumbbell Rear Delt Fly: 25 Dumbbell Shrugs: 12

BAND PUSHDOWNS

100 reps straight

LOW BACK/ABS

Hanging Leg Raise: 15 reps Weighted Crunches: 30 reps

CONDITIONING

Lunge: 400m

LEVEL 1

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

UPPER BACK BAND WARMUP: 2X

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

W1 - Dumbbell Bench: 5x8

W2 - Push-ups with feet up: 5x10

W3 - Push-ups with hands on dumbbells: 5x10

W4 - Dumbbell Bench Press: 20/15/12/10/20

TIME FRAME TRAINING

W1 - Incline Dumbbell Bench: AMRAP in 5 minutes W2 - Flat Dumbbell Bench: AMRAP in 5 minutes W3 - Flat Dumbbell Fly: 50 reps in 4 minutes W4 - Incline Dumbbell Bench: 50 reps in 4 minutes

AMRAP (As many reps/rounds as possible)

W1 - 8 minutes W2 - 10 minutes W3 - 12 minutes W4 - 14 minutes

Dumbbell Rollbacks: 10 reps Dumbbell Rear Delt Fly: 20 reps Dumbbell Shrugs: 15 reps

BAND PUSHDOWNS

100 reps straight

LOW BACK/ABS

Hanging Leg Raise: 15 reps Weighted Crunches: 30 reps

LEVEL 3

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

W1 - Front Squat: 3-Count Pause 3 Rep Max

W2 - Front Squat: 3-Count Pause + Red Band

W3 - Back Squat: 3-Count Pause 3 Rep Max

W4 - Front Squat: 1 Rep Max + Red Band

TIME FRAME TRAINING

W1 - Rear Foot Elevated Split Squat: 50 reps in 5 minutes

W2 - Dumbbell RDL: AMRAP 5 minutes

W3 - Rear Foot Elevated Split Squat: AMRAP 4 minutes

W4 - Dumbbell RDL: 50 reps 4 minutes

AMRAP (As many rounds/reps as possible)

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

Box Jump: 20 reps ISO Lunge: 60 seconds each leg Ab Wheels: 25 reps

BANDED HAMSTRING CURLS

100 reps

LOW BACK/ABS

Hanging Leg Raises: 15 reps Weighted Crunches: 30 reps

CONDITIONING

Lunges: 400m weighted

LEVEL 2

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

W1 - Front Squat: 5 Rep Max

W2 - Box Squat: 5 Rep Max

W3 - Heels Elevated Squat: 5x5

W4 - Front Squat: 3-Count Pause 1 Rep Max

TIME FRAME TRAINING

W1 - Bodyweight Lunge: AMRAP 5 minutes W2 - Dumbbell RDL: AMRAP 5 minutes W3 - Bodyweight Lunge: 50 reps 4 minutes W4 - Dumbbell RDL: 50 reps 4 minutes

AMRAP (As many rounds/reps as possible)

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

Box Jumps: 15 reps ISO Lunge: 45 seconds each leg Ab Wheels: 15 reps

BANDED HAMSTRING CURLS

100 reps

LOW BACK/ABS

Hanging Leg Raises: 15 reps Weighted Crunches: 30 reps

CONDITIONING

Lunges: 400m

LEVEL 1

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

W1 - Bodyweight Squat: 5x15

W2 - Bodyweight Box Squat: 5x20

W3 - Heel Elevated Bodyweight Squat: 5x15

W4 - DB Goblet Squat 5x15

TIME FRAME TRAINING

W1 - Bodyweight Lunge: 4 minutes W2 - Dumbbell RDL: AMRAP 4 minutes W3 - Bodyweight Lunge: 50 reps in 5 minutes W4 - Dumbbell RDL: 50 reps in 5 minutes

AMRAP (As many rounds/reps as possible)

W1 - 8 minutes W2 - 10 minutes W3 - 12 minutes W4 - 14 minutes

Box Jumps: 10 reps ISO Lunge: 30 seconds each leg Ab Wheels: 10 reps

BANDED HAMSTRING CURLS

100 reps

LOW BACK/ABS

Hanging Leg Raises: 15 reps Weighted Crunches: 30 reps

Choose your Level 1/2/3 warm up



5 SETS

Dumbbell Military Press: 20/20/15/10/30 reps

Heavy Alternating Curls: 5-8 reps

5 SETS

Dumbbell Hammer Curls: 20/20/15/10/30 Overhead Triceps (Rope or DB): 20 reps

5 SETS

Rear Delt Fly: 15-20 reps Tricep Pushdowns or Skullcrushers: 15-20 reps

100 REP EXPLOSION

Barbell Curls Bench Dips or Band Pushdowns