LEVEL 3

**Alternate GPPs each day**

WARMUP GPP

**Change order each time**

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: 50 reps

 

WARMUP ISO GPP

Frontwards Sled Drag: 3 minutes ISO Lunges: 1 minute each side Farmers Carries (Bent Arm 90): 2 minutes Single Arm ISO Carry: 1 minute each ISO Shrug Hold: 2 minutes ISO Squat or Wall Squat: 1-2 minutes Low Back Extension Hold: 1 minute

 

FRONT SQUAT

1-count pause to a Max 3, 3, 3, 1, 1, 1 reps

BAND WAVE Week 1: 1 Black Week 2: 1 Black, 1 Red Week 3: 3 Reds Week 4: No Bands

 

CONJUGATE DEADLIFT MAX

Week 1: Deficit 1 Thin Mat + Red Band Week 2: Deficit 1 Thin Mat + Black Bands Week 3: Deficit 1 Thin Mat, No Bands Week 4: Micro Orange Band off floor

 

3 SETS

GHD: 8-12 reps Low Back Extensions: 8-12 reps

 

5 SET BACK SUPERSET

V-bar Pulldowns: 8-12 reps Low Cable Rows: 20-30 reps

 

5 SET BACK SUPERSET

1 Arm Row or 1 Arm Cable Rows: 8-12 reps Wide Grip High Rep Pulldowns: 30 reps

 

CHIN-UPS

50-100 reps Use band if needed

 

AB CIRCUIT: 3-5 SETS

Knee-ups with Frog Legs: 25 reps Weighted Crunches: 25 reps (10-25 lbs)

 

EXTRA GPP

Hip Band Glute Bridge Walks: 5 minutes

   

LEVEL 2

**Alternate GPPs each day**

WARMUP GPP

**Change order each time**

Sled Drag or Deadmill: 2-3 minutes Lunges: 2-3 minutes Farmers Carry: 2-3 minutes Box Squats: 2-3 minutes Low Back Extensions: 2 sets 15-20 reps Ankle Weight Hamstrings: 40 reps

 

WARMUP ISO GPP

Frontwards Sled Drag: 2-3 minutes ISO Lunges: 45 seconds each side Farmers Carries (Bent Arm 90): 90 seconds Single Arm ISO Carry: 90 seconds each ISO Shrug Hold: 90 seconds ISO Squat or Wall Squat: 90 seconds Low Back Extension Hold: 45 seconds

 

FRONT SQUAT

1-count pause to a Max 3, 3, 3, 1, 1, 1 reps

 

CONJUGATE DEADLIFT MAX

Week 1: Deficit 1 Thin Mat Week 2: Deficit 1 Thin Mat Week 3: Deficit 1 Thin Mat, No Bands Week 4: Off floor

 

2-3 SETS

GHD: 8-10 reps Low Back Extensions: 8-10 reps

 

4-5 SET BACK SUPERSET

V-bar Pulldowns: 8-10 reps Low Cable Rows: 20-25 reps

 

4-5 SET BACK SUPERSET

1 Arm Row or 1 Arm Cable Rows: 8-10 reps Wide Grip High Rep Pulldowns: 25 reps

 

CHIN-UPS

50-80 reps Use band if needed

 

AB CIRCUIT: 3-4 SETS

Knee-ups with Frog Legs: 20 reps Weighted Crunches: 20 reps (10-25 lbs)

 

EXTRA GPP

Hip Band Glute Bridge Walks: 4 minutes

   

LEVEL 1

**Alternate GPPs each day**

WARMUP GPP

**Change order each time**

Sled Drag or Deadmill: 2 minutes Lunges: 2 minutes Farmers Carry: 2 minutes Box Squats: 2 minutes Low Back Extensions: 2 sets 12-15 reps Ankle Weight Hamstrings: 30 reps

 

WARMUP ISO GPP

Frontwards Sled Drag: 2 minutes ISO Lunges: 30 seconds each side Farmers Carries (Bent Arm 90): 1 minute Single Arm ISO Carry: 1 minute each ISO Shrug Hold: 1 minute ISO Squat or Wall Squat: 1 minute Low Back Extension Hold: 30 seconds

 

2-3 SETS

GHD: 8-10 reps Low Back Extensions: 8-10 reps

 

3-4 SET BACK SUPERSET

V-bar Pulldowns: 8-10 reps Low Cable Rows: 15-20 reps

 

3-4 SET BACK SUPERSET

1 Arm Row or 1 Arm Cable Rows: 8-10 reps Wide Grip High Rep Pulldowns: 20 reps

 

CHIN-UPS

50-60 reps Use band if needed

 

AB CIRCUIT: 3 SETS

Knee-ups with Frog Legs: 15-20 reps Weighted Crunches: 15-20 reps (10-25 lbs)

 

EXTRA GPP

Hip Band Glute Bridge Walks: 3 minutes

LEVEL 3

UPPER BACK BAND WARMUP: 2-3 SETS

Banded Arrows: 20 reps Banded Rotator Cuffs: 20 reps Banded Press: 10-20 reps

 

CONJUGATE BENCH PRESS

*Always do an upper back exercise after pressing - either a shrug or band arrow for 10-20 reps

**All to a 1 Rep Max

Week 1: Orange Micro Band Week 2: 2 Orange Micro Bands Week 3: 3 Rep Max, No Bands Week 4: Speciality bar, Max No Bands

 

5 SET SUPERSET

Incline Dumbbell Bench Press: 8-12 reps Push-ups: 10-20 reps

 

TRICEPS: 2-3 SET SUPERSET

Band Pushdowns: 20 reps Dumbbells Skullcrushers: 20 reps

 

**Alternate GPPs each day**

WARMUP GPP

**Change order each time**

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: 50 reps

 

WARMUP ISO GPP

Frontwards Sled Drag: 3 minutes ISO Lunges: 1 minute each side Farmers Carries (Bent Arm 90): 2 minutes Single Arm ISO Carry: 1 minute each ISO Shrug Hold: 2 minutes ISO Squat or Wall Squat: 1-2 minutes Low Back Extension Hold: 1 minute

 

IF IT'S RAINING, THEN DO BELOW:

AB CIRCUIT: 3-5 SETS

Knee-ups with Frog Legs: 25 reps Low Back Extension: 20 reps

Then:

EXTRA GPP

Hip Band Side to Side: 5 minutes

 

IF IT'S NOT RAINING:

SPRINT

5-10 sprints outside Against accommodation resistance

CHAIN PROGRESSION ON SPRINTS Week 1: 0, 0, 1, 1, 2, 3, 1, 0 Week 2: 0, 0, 1, 2, 2, 2, 2, 2, 0 Week 3: 0, 0, 1, 2, 3, 2, 1, 0 Week 4: 0, 0, 1, 1, 2, 2, 3, 3, 0, 0, 0

   

LEVEL 2

UPPER BACK BAND WARMUP: 2-3 SETS

Banded Arrows: 15 reps Banded Rotator Cuffs: 15 reps Banded Press: 10-15 reps

 

CONJUGATE BENCH PRESS

*Always do an upper back exercise after pressing - either a shrug or band arrow for 10-20 reps

**All to a 1 Rep Max

Week 1: 1-count pause to a max Week 2: 2-count pause to a max Week 3: 3-count pause to a max Week 4: Speciality bar or close-grip max, no bands

 

4 SET SUPERSET

Incline Dumbbell Bench Press: 8-10 reps Push-ups: 10-15 reps

 

TRICEPS: 2-3 SET SUPERSET

Band Pushdowns: 15 reps Dumbbells Skullcrushers: 15 reps

 

**Alternate GPPs each day**

WARMUP GPP

**Change order each time**

Sled Drag or Deadmill: 2-3 minutes Lunges: 2-3 minutes Farmers Carry: 2-3 minutes Box Squats: 2-3 minutes Low Back Extensions: 2 sets 15 reps Ankle Weight Hamstrings: 40 reps

 

WARMUP ISO GPP

Frontwards Sled Drag: 2-3 minutes ISO Lunges: 45 seconds each side Farmers Carries (Bent Arm 90): 90 seconds Single Arm ISO Carry: 90 seconds each ISO Shrug Hold: 1 minute ISO Squat or Wall Squat: 90 seconds Low Back Extension Hold: 45 seconds

 

IF IT'S RAINING, THEN DO BELOW:

AB CIRCUIT: 3-4 SETS

Knee-ups with Frog Legs: 20 reps Low Back Extension: 15 reps

Then:

EXTRA GPP

Hip Band Side to Side: 4 minutes

 

IF IT'S NOT RAINING:

SPRINT

5-10 sprints outside Against accommodation resistance

CHAIN PROGRESSION ON SPRINTS Week 1: 0, 0, 1, 1, 2, 3, 1, 0 Week 2: 0, 0, 1, 2, 2, 2, 2, 2, 0 Week 3: 0, 0, 1, 2, 3, 2, 1, 0 Week 4: 0, 0, 1, 1, 2, 2, 3, 3, 0, 0, 0

   

LEVEL 1

UPPER BACK BAND WARMUP: 2 SETS

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

 

CONJUGATE BENCH PRESS

*Always do an upper back exercise after pressing - either a shrug or band arrow for 10-20 reps

**All to a 1 Rep Max

Week 1: 1-count pause to a max Week 2: 2-count pause to a max Week 3: 3-count pause to a max Week 4: Speciality bar or close-grip max, no bands

 

3 SET SUPERSET

Incline Dumbbell Bench Press: 8-10 reps Push-ups: 10-12 reps

 

TRICEPS: 2-3 SET SUPERSET

Band Pushdowns: 10-12 reps Dumbbells Skullcrushers: 10-12 reps

 

**Alternate GPPs each day**

WARMUP GPP

**Change order each time**

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

 

WARMUP ISO GPP

Frontwards Sled Drag: 2 minutes ISO Lunges: 30 seconds each side Farmers Carries (Bent Arm 90): 1 minute Single Arm ISO Carry: 1 minute each ISO Shrug Hold: 45 seconds ISO Squat or Wall Squat: 1 minute Low Back Extension Hold: 30 seconds

 

IF IT'S RAINING, THEN DO BELOW:

AB CIRCUIT: 3 SETS

Knee-ups with Frog Legs: 15 reps Low Back Extension: 12 reps

Then:

EXTRA GPP

Hip Band Side to Side: 3 minutes

 

IF IT'S NOT RAINING:

SPRINT

5-10 sprints outside Against accommodation resistance

CHAIN PROGRESSION ON SPRINTS Week 1: 0, 0, 1, 1, 2, 3, 1, 0 Week 2: 0, 0, 1, 2, 2, 2, 2, 2, 0 Week 3: 0, 0, 1, 2, 3, 2, 1, 0 Week 4: 0, 0, 1, 1, 2, 2, 3, 3, 0, 0, 0

LEVEL 3

**Alternate GPPs each day**

WARMUP GPP

**Change order each time**

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: 50 reps

 

WARMUP ISO GPP

Frontwards Sled Drag: 3 minutes ISO Lunges: 1 minute each side Farmers Carries (Bent Arm 90): 2 minutes Single Arm ISO Carry: 1 minute each ISO Shrug Hold: 2 minutes ISO Squat or Wall Squat: 1-2 minutes Low Back Extension Hold: 1 minute

 

BACK SQUAT MAX EFFORT WORK

BAND WAVE Week 1: 1 Black (2 Rep Max) Week 2: 1 Black, 1 Red (2 Rep Max) Week 3: 1 Black, 2 Red (1 Rep Max) Week 4: Specialty Bar Max, No bands

 

3 SETS

GHD: 3-10 reps Stiff Leg Deadlifts: 15-20 reps Low Back Extensions: 15-20 reps

 

HAMSTRING CURLS W/ ANKLE WEIGHTS

1 set of 100 reps per side *Can’t switch till you get 100

 

HEAVY SLED DRAG BACKWARDS

3 sets up & back

   

LEVEL 2

**Alternate GPPs each day**

WARMUP GPP

**Change order each time**

Sled Drag or Deadmill: 2-3 minutes Lunges: 2-3 minutes Farmers Carry: 2-3 minutes Box Squats: 2-3 minutes Low Back Extensions: 2 sets 15 reps Ankle Weight Hamstrings: 40 reps

 

WARMUP ISO GPP

Frontwards Sled Drag: 2-3 minutes ISO Lunges: 45 seconds each side Farmers Carries (Bent Arm 90): 90 seconds Single Arm ISO Carry: 45 seconds each ISO Shrug Hold: 90 seconds ISO Squat or Wall Squat: 90 seconds Low Back Extension Hold: 45 seconds

 

BACK SQUAT MAX EFFORT WORK

BAND WAVE Week 1: 3-count to a 2 Rep Max Week 2: 2-count to a 2 Rep Max Week 3: 1-count to a 1 Rep Max Week 4: No bands to a Max

 

2-3 SETS

GHD: 3-8 reps Stiff Leg Deadlifts: 15 reps Low Back Extensions: 15 reps

 

HAMSTRING CURLS W/ ANKLE WEIGHTS

1 set of 80 reps per side *Can’t switch till you get 80

 

HEAVY SLED DRAG BACKWARDS

3 sets up & back

   

LEVEL 1

**Alternate GPPs each day**

WARMUP GPP

**Change order each time**

Sled Drag or Deadmill: 2 minutes Lunges: 2 minutes Farmers Carry: 2 minutes Box Squats: 2 minutes Low Back Extensions: 2 sets 10 reps Ankle Weight Hamstrings: 40 reps

 

WARMUP ISO GPP

Frontwards Sled Drag: 2 minutes ISO Lunges: 30 seconds each side Farmers Carries (Bent Arm 90): 1 minute Single Arm ISO Carry: 30 seconds each ISO Shrug Hold: 1 minute ISO Squat or Wall Squat: 1 minute Low Back Extension Hold: 30 seconds

 

2-3 SETS

GHD: 3-6 reps Stiff Leg Deadlifts: 12 reps Low Back Extensions: 12 reps

 

HAMSTRING CURLS W/ ANKLE WEIGHTS

1 set of 60 reps per side *Can’t switch till you get 60

 

HEAVY SLED DRAG BACKWARDS

3 sets up & back

LEVEL 3

**Alternate GPPs each day**

WARMUP GPP

**Change order each time**

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: 50 reps

 

WARMUP ISO GPP

Frontwards Sled Drag: 3 minutes ISO Lunges: 1 minute each side Farmers Carries (Bent Arm 90): 2 minutes Single Arm ISO Carry: 1 minute each ISO Shrug Hold: 2 minutes ISO Squat or Wall Squat: 1-2 minutes Low Back Extension Hold: 1 minute

 

FRONT SQUAT

8 sets of 2 reps for speed

BAND WAVE Week 1: 1 Black Week 2: 1 Black, 1 Red Week 3: 3 Reds Week 4: 0 Bands

 

CONJUGATE CLEANS

All to a Max

Week 1: EMOM 8 sets of 2 on the minute

Week 2: EMOM 8 sets of 1 on the minute

Week 3: Max Reps From Hang

Week 4: EMOM 8 sets 2 on the minute

 

CONJUGATE BOX JUMPS

All to a Max

Week 1: Seated Max

Week 2: Standing Max

Week 3: 1 step with 5-lb ankle weights

Week 4: Max Box Jump – Get up!

 

GPP CONDITIONING

Jump Rope: 5 minutes

   

LEVEL 2

**Alternate GPPs each day**

WARMUP GPP

**Change order each time**

Sled Drag or Deadmill: 2-3 minutes Lunges: 2-3 minutes Farmers Carry: 2-3 minutes Box Squats: 2-3 minutes Low Back Extensions: 2 sets 15 reps Ankle Weight Hamstrings: 40 reps

 

WARMUP ISO GPP

Frontwards Sled Drag: 2-3 minutes ISO Lunges: 45 seconds each side Farmers Carries (Bent Arm 90): 90 seconds Single Arm ISO Carry: 45 seconds each ISO Shrug Hold: 90 seconds ISO Squat or Wall Squat: 90 seconds Low Back Extension Hold: 45 seconds

 

FRONT SQUAT

8 sets of 2 reps for speed

 

CONJUGATE CLEANS

All to a Max

Week 1: EMOM 8 sets of 2 on the minute

Week 2: EMOM 8 sets of 1 on the minute

Week 3: Max Reps From Hang

Week 4: EMOM 8 sets 2 on the minute

 

CONJUGATE BOX JUMPS

All to a Max

Week 1: Seated Max

Week 2: Standing Max

Week 3: 1 step with 5-lb ankle weights

Week 4: Max Box Jump – Get up!

 

GPP CONDITIONING

Jump Rope: 4-5 minutes

   

LEVEL 1

**Alternate GPPs each day**

WARMUP GPP

**Change order each time**

Sled Drag or Deadmill: 2 minutes Lunges: 2 minutes Farmers Carry: 2 minutes Box Squats: 2 minutes Low Back Extensions: 2 sets 10 reps Ankle Weight Hamstrings: 30 reps

 

WARMUP ISO GPP

Frontwards Sled Drag: 2 minutes ISO Lunges: 30 seconds each side Farmers Carries (Bent Arm 90): 1 minute Single Arm ISO Carry: 30 seconds each ISO Shrug Hold: 1 minute ISO Squat or Wall Squat: 1 minute Low Back Extension Hold: 30 seconds

 

CONJUGATE CLEANS

All to a Max

Week 1: EMOM 8 sets of 2 on the minute

Week 2: EMOM 8 sets of 1 on the minute

Week 3: Max Reps From Hang

Week 4: EMOM 8 sets 2 on the minute

 

CONJUGATE BOX JUMPS

All to a Max

Week 1: Seated Max

Week 2: Standing Max

Week 3: 1 step with 5-lb ankle weights

Week 4: Max Box Jump – Get up!

 

GPP CONDITIONING

Jump Rope: 3-4 minutes

LEVEL 3

WARMUP ISO GPP

Frontwards Sled Drag: 3 minutes ISO Lunges: 1 minute each side Farmers Carries (Bent Arm 90): 2 minutes Single Arm ISO Carry: 1 minute each ISO Shrug Hold: 2 minutes ISO Squat or Wall Squat: 1-2 minutes Low Back Extension Hold: 1 minute

 

BICEP RIDICULOUSNESS: 1-3 SETS

Rep Progression Regular & Hammer Curls: 6 reps

Bicep Machine: 30 reps

Incline Dumbbell Curls: 8-12 reps, 5-count twist, then 8 more reps

EZ Barbell Curls: 30 reps

 

TRICEP RIDICULOUSNESS: 1-3 SETS

Rope Pushdowns: 20 regular reps, 20 bottom 1/2 reps, 20 single arm reps

Seated Overhead V-Bar Extensions: 20 reps

Heavy Straight Bar Skullcrushers: 12-20 reps

Single Arm Underhand Pushdowns: 20 reps

 

SHOULDER RIDICULOUSNESS: 1-3 SETS

Lateral Raises: 20 reps Arnold Full Front Raises: 12 reps Banded or DB Arrows: 20 reps DB Military Press: 12-15 reps

 

GPP

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: 50 reps

   

LEVEL 2

WARMUP ISO GPP

Frontwards Sled Drag: 2-3 minutes ISO Lunges: 45 seconds each side Farmers Carries (Bent Arm 90): 90 seconds Single Arm ISO Carry: 45 seconds each ISO Shrug Hold: 90 seconds ISO Squat or Wall Squat: 90 seconds Low Back Extension Hold: 45 seconds

 

BICEP RIDICULOUSNESS: 1-2 SETS

Rep Progression Regular & Hammer Curls: 5-6 reps

Bicep Machine: 25 reps

Incline Dumbbell Curls: 8-10 reps, 5-count twist, then 8 more reps

EZ Barbell Curls: 25 reps

 

TRICEP RIDICULOUSNESS: 1-2 SETS

Rope Pushdowns: 15 regular reps, 15 bottom 1/2 reps, 15 single arm reps

Seated Overhead V-Bar Extensions: 20 reps

Heavy Straight Bar Skullcrushers: 12-20 reps

Single Arm Underhand Pushdowns: 20 reps

 

SHOULDER RIDICULOUSNESS: 1-2 SETS

Lateral Raises: 15-20 reps Arnold Full Front Raises: 10 reps Banded or DB Arrows: 15-20 reps DB Military Press: 10-12 reps

 

GPP

Sled Drag or Deadmill: 2-3 minutes Lunges: 2-3 minutes Farmers Carry: 2-3 minutes Box Squats: 2-3 minutes Low Back Extensions: 2 sets 15 reps Ankle Weight Hamstrings: 40 reps

   

LEVEL 1

WARMUP ISO GPP

Frontwards Sled Drag: 2 minutes ISO Lunges: 30 seconds each side Farmers Carries (Bent Arm 90): 1 minute Single Arm ISO Carry: 30 seconds each ISO Shrug Hold: 1 minute ISO Squat or Wall Squat: 1 minute Low Back Extension Hold: 30 seconds

 

BICEP RIDICULOUSNESS: 1-2 SETS

Rep Progression Regular & Hammer Curls: 4-5 reps

Bicep Machine: 20 reps

Incline Dumbbell Curls: 8 reps, 5-count twist, then 8 more reps

EZ Barbell Curls: 20 reps

 

TRICEP RIDICULOUSNESS: 1-2 SETS

Rope Pushdowns: 10 regular reps, 10 bottom 1/2 reps, 10 single arm reps

Seated Overhead V-Bar Extensions: 15 reps

Heavy Straight Bar Skullcrushers: 12-15 reps

Single Arm Underhand Pushdowns: 15-20 reps

 

SHOULDER RIDICULOUSNESS: 1-2 SETS

Lateral Raises: 15 reps Arnold Full Front Raises: 8 reps Banded or DB Arrows: 15 reps DB Military Press: 10 reps

 

GPP

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