LEVEL 3

WARMUP GPP: 2 MINUTES EACH

Backwards Sled Drag: 2 minutes Frontwards Sled Drag: 2 minutes Lunges: 2 minutes Farmers Carry: 2 minutes Box Squats: 2 minutes Low Back Extensions: 2 minutes Ankle Weight Hamstrings: 2 minutes each Single Arm ISO Carry: 2 minutes

 

FRONT SQUAT

Week 1: 2-Count Pause, 1 Red Week 2: 2-Count Pause, 2 Red Week 3: 2-Count Pause, 2 Red + 1 Orange Week 4: 2-Count Pause, No Bands

 

DEADLIFTS

Week 1: Floor + Orange Week 2: Floor + Red Week 3: Floor + Blacks Week 4: Floor

 

PULL-UPS: 5 SET SUPERSET

To failure then...

SUPERSET WITH:


Seated Rows Week 1: 20, 10, 8, 6, 20 Week 2: 20, 10, 8, 6, 20 Week 3: 20, 10, 8, 6, 20 Week 4: 20, 10, 8, 6, 20

 

CHIN-UPS: 5 SET SUPERSET

To failure then...

SUPERSET WITH:


1-Arm Rows Week 1: 20, 10, 8, 6, 20 Week 2: 20, 10, 8, 6, 20 Week 3: 20, 10, 8, 6, 20 Week 4: 20, 10, 8, 6, 20

 

V-BAR PULL-UPS: 5 SET SUPERSET

To failure then...

SUPERSET WITH:


Top-Grip T-Bar Rows Week 1: 20, 10, 8, 6, 20 Week 2: 20, 10, 8, 6, 20 Week 3: 20, 10, 8, 6, 20 Week 4: 20, 10, 8, 6, 20

 

4 SET SUPERSET

Weighted Crunches: 20 reps Knee-ups: 20 reps

 

HIP CIRCLE MONSTER WALK

5 minutes up & back

   

LEVEL 2

WARMUP GPP

Backwards Sled Drag: 1-2 minutes Frontwards Sled Drag: 1-2 minutes Lunges: 1-2 minutes Farmers Carry: 1-2 minutes Box Squats: 1-2 minutes Low Back Extensions: 1-2 minutes Ankle Weight Hamstrings: 1-2 minutes each Single Arm ISO Carry: 1-2 minutes

 

FRONT SQUAT

Week 1: 2-Count Pause Week 2: 2-Count Pause Week 3: 2-Count Pause Week 4: 2-Count Pause

 

DEADLIFTS

Week 1: Floor Week 2: Floor Week 3: Floor Week 4: Floor

 

PULL-UPS: 5 SET SUPERSET

To failure then...

SUPERSET WITH:


Seated Rows Week 1: 15, 8, 6, 6, 15 Week 2: 15, 8, 6, 6, 15 Week 3: 15, 8, 6, 6, 15 Week 4: 15, 8, 6, 6, 15

 

CHIN-UPS: 5 SET SUPERSET

To failure then...

SUPERSET WITH:


1-Arm Rows Week 1: 15, 8, 6, 6, 15 Week 2: 15, 8, 6, 6, 15 Week 3: 15, 8, 6, 6, 15 Week 4: 15, 8, 6, 6, 15

 

V-BAR PULL-UPS: 5 SET SUPERSET

To failure then...

SUPERSET WITH:


Top-Grip T-Bar Rows Week 1: 15, 8, 6, 6, 15 Week 2: 15, 8, 6, 6, 15 Week 3: 15, 8, 6, 6, 15 Week 4: 15, 8, 6, 6, 15

 

3-4 SET SUPERSET

Weighted Crunches: 15 reps Knee-ups: 15 reps

 

HIP CIRCLE MONSTER WALK

4 minutes up & back

   

LEVEL 1

WARMUP GPP

Backwards Sled Drag: 1-2 minutes Frontwards Sled Drag: 1-2 minutes Lunges: 1-2 minutes Farmers Carry: 1-2 minutes Box Squats: 1-2 minutes Low Back Extensions: 1-2 minutes Ankle Weight Hamstrings: 1-2 minutes each Single Arm ISO Carry: 1-2 minutes

 

PULL-UPS: 5 SET SUPERSET

To failure then...

SUPERSET WITH:


Seated Rows Week 1: 12, 8, 6, 6, 12 Week 2: 12, 8, 6, 6, 12 Week 3: 12, 8, 6, 6, 12 Week 4: 12, 8, 6, 6, 12

 

CHIN-UPS: 5 SET SUPERSET

To failure then...

SUPERSET WITH:


1-Arm Rows Week 1: 12, 8, 6, 6, 12 Week 2: 12, 8, 6, 6, 12 Week 3: 12, 8, 6, 6, 12 Week 4: 12, 8, 6, 6, 12

 

V-BAR PULL-UPS: 5 SET SUPERSET

To failure then...

SUPERSET WITH:


Top-Grip T-Bar Rows Week 1: 12, 8, 6, 6, 12 Week 2: 12, 8, 6, 6, 12 Week 3: 12, 8, 6, 6, 12 Week 4: 12, 8, 6, 6, 12

 

3-4 SET SUPERSET

Weighted Crunches: 12 reps Knee-ups: 12 reps

 

HIP CIRCLE MONSTER WALK

3 minutes up & back

LEVEL 3

WARMUP GPP

Backwards Sled Drag: 2 minutes Frontwards Sled Drag: 2 minutes Lunges: 2 minutes Farmers Carry: 2 minutes Box Squats: 2 minutes Low Back Extensions: 2 minutes Ankle Weight Hamstrings: 2 minutes each Single Arm ISO Carry: 2 minutes

 

YOKED CITY WARMUP: 4 SETS

Rotator Cuffs: 20-25 reps Push-ups: 20-25 reps

 

INCLINE BENCH PRESS

Medium Grip

Week 1: 30, 20, 10, 5, 20 reps Week 2: 20, 10, 10, 5, 30 reps Week 3: 20, 10, 10, 5, 30 reps Week 4: 20, 10, 10, 5, 30 reps

Superset
Banded Rotator Cuffs: 30 reps  

FLAT BENCH PRESS

Medium Grip

Week 1: 30, 20, 10, 5, 20 reps Week 2: 20, 10, 10, 5, 30 reps Week 3: 20, 10, 10, 5, 30 reps Week 4: 20, 10, 10, 5, 30 reps

Superset
Banded Arrows: 30 reps  

3-5 SET SUPERSET

Dips: 10-15 reps reps Push-ups: 10-15 reps

 

DUMBBELL SKULLCRUSHERS

1 set of 100 reps

 

STRAIGHT BAR PUSHDOWNS

1 set of 100 reps

 

LOW BACK & ABS: 4-5 SETS

Low Back Extensions: 10 reps Knee-ups: 10-20 reps

 

MONSTER WALKS

5 minutes back n forth

   

LEVEL 2

WARMUP GPP

Backwards Sled Drag: 1-2 minutes Frontwards Sled Drag: 1-2 minutes Lunges: 1-2 minutes Farmers Carry: 1-2 minutes Box Squats: 1-2 minutes Low Back Extensions: 1-2 minutes Ankle Weight Hamstrings: 1-2 minutes each Single Arm ISO Carry: 1-2 minutes

 

YOKED CITY WARMUP: 3-4 SETS

Rotator Cuffs: 20 reps Push-ups: 20 reps

 

INCLINE BENCH PRESS

Medium Grip

Week 1: 25, 15, 8, 5, 15 reps Week 2: 15, 10, 10, 5, 25 reps Week 3: 15, 10, 10, 5, 25 reps Week 4: 15, 10, 10, 5, 25 reps

Superset
Banded Rotator Cuffs: 25 reps  

FLAT BENCH PRESS

Medium Grip

Week 1: 25, 15, 8, 5, 15 reps Week 2: 15, 10, 10, 5, 25 reps Week 3: 15, 10, 10, 5, 25 reps Week 4: 15, 10, 10, 5, 25 reps

Superset
Banded Arrows: 25 reps  

3-4 SET SUPERSET

Dips: 10-12 reps reps Push-ups: 10-12 reps

 

DUMBBELL SKULLCRUSHERS

1 set of 80 reps

 

STRAIGHT BAR PUSHDOWNS

1 set of 80 reps

 

LOW BACK & ABS: 4 SETS

Low Back Extensions: 10 reps Knee-ups: 10-15 reps

 

MONSTER WALKS

4 minutes back n forth

   

LEVEL 1

WARMUP GPP

Backwards Sled Drag: 1-2 minutes Frontwards Sled Drag: 1-2 minutes Lunges: 1-2 minutes Farmers Carry: 1-2 minutes Box Squats: 1-2 minutes Low Back Extensions: 1-2 minutes Ankle Weight Hamstrings: 1-2 minutes each Single Arm ISO Carry: 1-2 minutes

 

YOKED CITY WARMUP: 3 SETS

Rotator Cuffs: 15-20 reps Push-ups: 15-20 reps

 

INCLINE BENCH PRESS

Medium Grip

Week 1: 20, 12, 8, 5, 12 reps Week 2: 12, 8, 8, 5, 20 reps Week 3: 12, 8, 8, 5, 20 reps Week 4: 12, 8, 8, 5, 20 reps

Superset
Banded Rotator Cuffs: 20 reps  

FLAT BENCH PRESS

Medium Grip

Week 1: 20, 12, 8, 5, 12 reps Week 2: 12, 8, 8, 5, 20 reps Week 3: 12, 8, 8, 5, 20 reps Week 4: 12, 8, 8, 5, 20 reps

Superset
Banded Arrows: 20 reps  

3 SET SUPERSET

Dips: 10-12 reps reps Push-ups: 10-12 reps

 

DUMBBELL SKULLCRUSHERS

1 set of 60 reps

 

STRAIGHT BAR PUSHDOWNS

1 set of 60 reps

 

LOW BACK & ABS: 3-4 SETS

Low Back Extensions: 10 reps Knee-ups: 10 reps

 

MONSTER WALKS

3 minutes back n forth

LEVEL 3

WARMUP GPP

Backwards Sled Drag: 2 minutes Frontwards Sled Drag: 2 minutes Lunges: 2 minutes Farmers Carry: 2 minutes Box Squats: 2 minutes Low Back Extensions: 2 minutes Ankle Weight Hamstrings: 2 minutes each Single Arm ISO Carry: 2 minutes

 

BACK SQUAT

1 Rep Max

Bar Wave Week 1: Camber Bar Week 2: Bar + 1 Red walk out Week 3: Bar + 2 Red walk out Week 4: Camber Bar

 

PLYO: 3 SETS

Jump Squat Against Bands: 10 reps Jump Squats No Bands: 10 reps

 

SINGLE LEG WORK: 3 SETS

Plyo Single Split Leg: 10 reps Single Leg Squats: 10 reps

 

3 SETS

Leg Extensions: 25 reps Sissy Squats: 10 reps

 

3 SETS

Sled Drag - heavy up & back: 1 time GHD: 10-15 reps

 

WALKING LUNGES

5 minutes holding 8 lbs

   

LEVEL 2

WARMUP GPP

Backwards Sled Drag: 1-2 minutes Frontwards Sled Drag: 1-2 minutes Lunges: 1-2 minutes Farmers Carry: 1-2 minutes Box Squats: 1-2 minutes Low Back Extensions: 1-2 minutes Ankle Weight Hamstrings: 1-2 minutes each Single Arm ISO Carry: 1-2 minutes

 

BACK SQUAT

1 Rep Max

Bar Wave Week 1: Camber Bar Week 2: Bar Week 3: Bar Week 4: Camber Bar

 

PLYO: 2-3 SETS

Jump Squat Against Bands: 8 reps Jump Squats No Bands: 8reps

 

SINGLE LEG WORK: 2-3 SETS

Plyo Single Split Leg: 8 reps Single Leg Squats: 8 reps

 

2-3 SETS

Leg Extensions: 20 reps Sissy Squats: 8 reps

 

2-3 SETS

Sled Drag - heavy up & back: 1 time GHD: 10 reps

 

WALKING LUNGES

4 minutes holding 8 lbs

   

LEVEL 1

WARMUP GPP

Backwards Sled Drag: 1-2 minutes Frontwards Sled Drag: 1-2 minutes Lunges: 1-2 minutes Farmers Carry: 1-2 minutes Box Squats: 1-2 minutes Low Back Extensions: 1-2 minutes Ankle Weight Hamstrings: 1-2 minutes each Single Arm ISO Carry: 1-2 minutes

 

PLYO: 2-3 SETS

Jump Squat Against Bands: 8 reps Jump Squats No Bands: 8 reps

 

SINGLE LEG WORK: 2-3 SETS

Plyo Single Split Leg: 8 reps Single Leg Squats: 8 reps

 

2-3 SETS

Leg Extensions: 15 reps Sissy Squats: 8 reps

 

2-3 SETS

Sled Drag - heavy up & back: 1 time GHD: 8 reps

 

WALKING LUNGES

3 minutes holding 8 lbs

LEVEL 3

WARMUP GPP

Backwards Sled Drag: 2 minutes Frontwards Sled Drag: 2 minutes Lunges: 2 minutes Farmers Carry: 2 minutes Box Squats: 2 minutes Low Back Extensions: 2 minutes Ankle Weight Hamstrings: 2 minutes each Single Arm ISO Carry: 2 minutes

 

FRONT SQUAT

8 sets of 2 reps for speed

BAND WAVE Week 1: 1 Red Week 2: 1 Green or Black Monstah Week 3: 1 Green + Orange Week 4: 0 Bands

 

CONJUGATE CLEANS

To a Max Week 1: From blocks max Week 2: From blocks max for 8x2 Week 3: From floor Week 4: From floor for 8x2

 

CONJUGATE BOX JUMPS

To a Max Week 1: 12-inch depth, then max box Week 2: 16-inch depth, then max box Week 3: 20-inch depth, then max box Week 4: Max Box Jump

 

TIBIALIS

5 minutes with ankle weights

   

LEVEL 2

WARMUP GPP

Backwards Sled Drag: 1-2 minutes Frontwards Sled Drag: 1-2 minutes Lunges: 1-2 minutes Farmers Carry: 1-2 minutes Box Squats: 1-2 minutes Low Back Extensions: 1-2 minutes Ankle Weight Hamstrings: 1-2 minutes each Single Arm ISO Carry: 1-2 minutes

 

FRONT SQUAT

7 sets of 2 reps for speed

 

CONJUGATE CLEANS

To a Max Week 1: From blocks max Week 2: From blocks max for 8x2 Week 3: From floor Week 4: From floor for 8x2

 

CONJUGATE BOX JUMPS

To a Max Week 1: 12-inch depth, then max box Week 2: 16-inch depth, then max box Week 3: 20-inch depth, then max box Week 4: Max Box Jump

 

TIBIALIS

4 minutes with ankle weights

   

LEVEL 1

WARMUP GPP

Backwards Sled Drag: 1-2 minutes Frontwards Sled Drag: 1-2 minutes Lunges: 1-2 minutes Farmers Carry: 1-2 minutes Box Squats: 1-2 minutes Low Back Extensions: 1-2 minutes Ankle Weight Hamstrings: 1-2 minutes each Single Arm ISO Carry: 1-2 minutes

 

CONJUGATE CLEANS

To a Max Week 1: From blocks max Week 2: From blocks max for 8x2 Week 3: From floor Week 4: From floor for 8x2

 

CONJUGATE BOX JUMPS

To a Max Week 1: 12-inch depth, then max box Week 2: 16-inch depth, then max box Week 3: 20-inch depth, then max box Week 4: Max Box Jump

 

TIBIALIS

3 minutes with ankle weights

LEVEL 3

WARMUP GPP

Backwards Sled Drag: 2 minutes Frontwards Sled Drag: 2 minutes Lunges: 2 minutes Farmers Carry: 2 minutes Box Squats: 2 minutes Low Back Extensions: 2 minutes Ankle Weight Hamstrings: 2 minutes each Single Arm ISO Carry: 2 minutes

 

ABSOLUTE ARM MADNESS #2

6 Exercises, 5 Rounds

Round One: 50 reps Round Two: 30 reps Round Three: 20 reps Round Four: 10 reps Round Five: 30 Reps

Dumbbell Curls Preacher Curls Reverse Cable Curl Overhead Cable V-bar Bench Dips Dumbbell Skullcrushers

 

AB CIRCUIT: 3-5 SETS

Knee-ups with Frog Legs: 25 reps Ab Wheels: 10-20 reps

   

LEVEL 2

WARMUP GPP

Backwards Sled Drag: 1-2 minutes Frontwards Sled Drag: 1-2 minutes Lunges: 1-2 minutes Farmers Carry: 1-2 minutes Box Squats: 1-2 minutes Low Back Extensions: 1-2 minutes Ankle Weight Hamstrings: 1-2 minutes each Single Arm ISO Carry: 1-2 minutes

 

ABSOLUTE ARM MADNESS #2

6 Exercises, 5 Rounds

Round One: 45 reps Round Two: 25 reps Round Three: 15 reps Round Four: 8 reps Round Five: 25 Reps

Dumbbell Curls Preacher Curls Reverse Cable Curl Overhead Cable V-bar Bench Dips Dumbbell Skullcrushers

 

AB CIRCUIT: 3-4 SETS

Knee-ups with Frog Legs: 20 reps Ab Wheels: 10-15 reps

   

LEVEL 1

WARMUP GPP

Backwards Sled Drag: 1-2 minutes Frontwards Sled Drag: 1-2 minutes Lunges: 1-2 minutes Farmers Carry: 1-2 minutes Box Squats: 1-2 minutes Low Back Extensions: 1-2 minutes Ankle Weight Hamstrings: 1-2 minutes each Single Arm ISO Carry: 1-2 minutes

 

ABSOLUTE ARM MADNESS #2

6 Exercises, 5 Rounds

Round One: 40 reps Round Two: 20 reps Round Three: 12 reps Round Four: 8 reps Round Five: 20 Reps

Dumbbell Curls Preacher Curls Reverse Cable Curl Overhead Cable V-bar Bench Dips Dumbbell Skullcrushers

 

AB CIRCUIT: 3 SETS

Knee-ups with Frog Legs: 15-20 reps Ab Wheels: 10-12 reps