logo
Cowtown’s Strongest
by Tony G
3 athletes joined
Program Description
Strength & Conditioning Strongman program leading up to Cowtown’s Strongest in Fort Worth, Texas. 3 blocks, 4 weeks each. Accumulation > Intensification > Realization >Main lifts we use 3/5/1 programming >Supplemental lifts use Juggernaut Method >Assistance lifts we use high rep superset methods *There are 3 conditioning days >Long distance (20-30 min consistent pace) >Hard conditioning (sleds, hills, etc for speed) >Active Recovery (light bike, etc) **If you count active recovery day then you are active 7 days a week on this program. This is physically demanding but designed for building work capacity and everything is spaced out thoughtfully for recovery. Use the training maxes, don’t overshoot and be on top of your form you will be just fine. MAKE SURE YOU READ ALL DIRECTIONS FOR DAYS AND EXERCISES! Training Max, Percentages and RPE are all utilized in this program so get to know these progression methods before starting this. >Training Maxes: 85% first block, 90% second block and 95% third block. >Percentages are used for main lifts and Supplemental lifts. >RPE is used for Assistance exercises. >Main lifts we stay in the low rep range for strength. >Supplemental lifts we use mid range reps to build muscle in weak areas of main lifts. >Assistance is low impact, easy to recover from exercises used at very high rep ranges to build tendon strength and work capacity. Warmup Protocol: Foam Rolling: 5-10 minutes Light Cardio Warmup Always begin with 5-10 minutes of light cardio. Light cardio involves walking or utilizing an elliptical. It should be low impact. Banded Warmups -Eye level, Band wrapped around post. Face Pull, 2 count pause at eyes 2x15 -Chest level, Band wrapped around post. Chest Pull 2 count pause at chest pinching back 2x15 -Banded straight arm pulldowns, at the bottom feel like pulling bands apart 2x15 -Band Triceps Extension, 2x15 -Band around post Rows, 2x15 -Band RDL, good posture 2x15 -band Side Steps, band just above knees step wide side to side keeping tension on the bands, 2x20 (10 each leg), 2 steps each direction at a time -Hip Circle Squats, down controlled and get your knees out, keep good squatting posture 2x10 -Band behind Neck Shoulder Press 2x10 Lower Ignition -long stride walking lunges slow and controlled 2x10 per leg, no knee hitting -Single Leg glute bridges 2x15 each leg, squeeze glutes 2 count at top, keep back straight Explosion: Box Jumps or Medicine Ball Slams
Program Overview
Level
Intermediate, Advanced
Goal
Athletics, Powerbuilding, Olympic Weightlifting
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
90 minutes
Created
May 20, 2024 05:30
Last Edited
May 25, 2024 06:23
down_app
Week 1
1 / 12 Weeks
Day 1
1
Treadmill
1 Set
30 mins
2
Cable Crunch
2 Sets
25 Reps
@8
Day 2
1
Barbell Row
2 Sets
10 Reps
60%
2
Barbell Row
1 Set
AMRAP
60%
3
Pull-Up (Weighted)
3 Sets
AMRAP
@8
4
Bench Press (Barbell)
1 Set
1 Set
3 Reps
3 Reps
70%
80%
5
Bench Press (Barbell)
1 Set
AMRAP
90%
6
Overhead Press (Barbell)
2 Sets
10 Reps
60%
7
Overhead Press (Barbell)
1 Set
AMRAP
60%
8
Alternating Close Grip Viking Press
1 Set
AMRAP
60%
9
Alternating Close Grip Viking Press
2 Sets
10 Reps
60%
10
Face Pull
2 Sets
25 Reps
@8
11
Incline Supinated DB Curls
2 Sets
25 Reps
@8
12
Lu Raises
2 Sets
25 Reps
@8
13
Single Arm DB Triceps Extension
2 Sets
25 Reps
@8
14
Yoke Walk
3 Sets
5 secs
Day 3
1
Squat (Barbell)
1 Set
1 Set
3 Reps
3 Reps
70%
80%
2
Squat (Barbell)
1 Set
AMRAP
90%
3
Zercher Squat (Barbell)
2 Sets
10 Reps
60%
4
Zercher Squat (Barbell)
1 Set
AMRAP
60%
5
Romanian Deadlift (Barbell)
2 Sets
10 Reps
60%
6
Romanian Deadlift (Barbell)
1 Set
AMRAP
60%
7
Bulgarian Split Squat (Dumbbell)
2 Sets
25 Reps
@8
8
Leg Curl
2 Sets
25 Reps
@8
9
Single Leg Hip Thrust
2 Sets
25 Reps
@8
10
Standing Calf Raise
2 Sets
25 Reps
@8
Day 4
1
Loading
3 Sets
6 Reps
2
Bag Over Bar Throws
3 Sets
6 Reps
3
Fireman’s Carry
4 Sets
10 secs
4
Prowler Push
4 Sets
5 secs
Day 5
1
Clean and Jerk
1 Set
1 Set
3 Reps
3 Reps
70%
80%
2
Clean and Jerk
1 Set
AMRAP
90%
3
Incline Bench Press (Dumbbell)
2 Sets
10 Reps
60%
4
Incline Bench Press (Dumbbell)
1 Set
AMRAP
60%
5
Bicep Curl (Barbell)
2 Sets
10 Reps
60%
6
Bicep Curl (Barbell)
1 Set
AMRAP
60%
7
Single Arm Iso Row
2 Sets
25 Reps
@8
8
Dip (Weighted)
2 Sets
25 Reps
@8
9
Pullover (Dumbbell)
2 Sets
25 Reps
@8
10
Glute-Ham Raise
2 Sets
25 Reps
@8
11
Tire Flips
3 Sets
7 Reps
Day 6
1
Elliptical
1 Set
15 mins
Day 7
1
Rack Pull (Barbell)
1 Set
1 Set
3 Reps
3 Reps
70%
80%
2
Rack Pull (Barbell)
1 Set
AMRAP
90%
3
Duck Walk
3 Sets
4
Frame Carry
3 Sets
5
Viking Press
2 Sets
Day 1
1
Treadmill
1 Set
30 mins
2
Cable Crunch
2 Sets
25 Reps
@9
Day 2
1
Barbell Row
1 Set
1 Set
5 Reps
10 Reps
60%
67%
2
Barbell Row
1 Set
AMRAP
67%
3
Pull-Up (Weighted)
3 Sets
AMRAP
@9
4
Bench Press (Barbell)
1 Set
1 Set
5 Reps
5 Reps
65%
75%
5
Bench Press (Barbell)
1 Set
AMRAP
85%
6
Overhead Press (Barbell)
1 Set
1 Set
5 Reps
10 Reps
60%
67%
7
Overhead Press (Barbell)
1 Set
AMRAP
67%
8
Alternating Close Grip Viking Press
1 Set
1 Set
5 Reps
10 Reps
60%
67%
9
Alternating Close Grip Viking Press
1 Set
AMRAP
67%
10
Face Pull
2 Sets
25 Reps
@9
11
Single Arm DB Triceps Extension
2 Sets
25 Reps
@9
12
Incline Supinated DB Curls
2 Sets
25 Reps
@9
13
Lu Raises
2 Sets
25 Reps
@9
14
Yoke Walk
3 Sets
5 secs
Day 3
1
Squat (Barbell)
1 Set
1 Set
5 Reps
5 Reps
65%
75%
2
Squat (Barbell)
1 Set
AMRAP
85%
3
Zercher Squat (Barbell)
1 Set
1 Set
5 Reps
10 Reps
60%
67%
4
Zercher Squat (Barbell)
1 Set
AMRAP
67%
5
Romanian Deadlift (Barbell)
1 Set
1 Set
5 Reps
10 Reps
60%
67%
6
Romanian Deadlift (Barbell)
1 Set
AMRAP
67%
7
Bulgarian Split Squat (Dumbbell)
2 Sets
25 Reps
@9
8
Leg Curl
2 Sets
25 Reps
@9
9
Single Leg Hip Thrust
2 Sets
25 Reps
@9
10
Standing Calf Raise
2 Sets
25 Reps
@9
Day 4
1
Loading
3 Sets
6 Reps
2
Bag Over Bar Throws
3 Sets
6 Reps
3
Fireman’s Carry
4 Sets
10 secs
4
Prowler Push
4 Sets
5 secs
Day 5
1
Clean and Jerk
1 Set
1 Set
5 Reps
5 Reps
65%
75%
2
Clean and Jerk
1 Set
AMRAP
85%
3
Incline Bench Press (Dumbbell)
1 Set
1 Set
5 Reps
10 Reps
60%
67%
4
Incline Bench Press (Dumbbell)
1 Set
AMRAP
67%
5
Bicep Curl (Barbell)
1 Set
1 Set
5 Reps
10 Reps
60%
67%
6
Bicep Curl (Barbell)
1 Set
AMRAP
67%
7
Single Arm Iso Row
2 Sets
25 Reps
@9
8
Dip (Weighted)
2 Sets
25 Reps
@9
9
Pullover (Dumbbell)
2 Sets
25 Reps
@9
10
Glute-Ham Raise
2 Sets
25 Reps
@9
11
Tire Flips
3 Sets
7 Reps
Day 6
1
Elliptical
1 Set
15 mins
Day 7
1
Rack Pull (Barbell)
1 Set
1 Set
5 Reps
5 Reps
65%
75%
2
Rack Pull (Barbell)
1 Set
AMRAP
85%
3
Duck Walk
3 Sets
4
Frame Carry
3 Sets
5
Viking Press
2 Sets
Day 1
1
Treadmill
1 Set
30 mins
2
Cable Crunch
2 Sets
25 Reps
@10
Day 2
1
Barbell Row
1 Set
1 Set
3 Reps
1 Reps
60%
70%
2
Barbell Row
1 Set
AMRAP
75%
3
Pull-Up (Weighted)
3 Sets
AMRAP
@10
4
Bench Press (Barbell)
1 Set
1 Set
5 Reps
3 Reps
75%
85%
5
Bench Press (Barbell)
1 Set
AMRAP
95%
6
Overhead Press (Barbell)
1 Set
1 Set
3 Reps
1 Reps
60%
70%
7
Overhead Press (Barbell)
1 Set
AMRAP
75%
8
Alternating Close Grip Viking Press
1 Set
1 Set
3 Reps
1 Reps
60%
70%
9
Alternating Close Grip Viking Press
1 Set
AMRAP
75%
10
Face Pull
2 Sets
25 Reps
@10
11
Single Arm DB Triceps Extension
2 Sets
25 Reps
@10
12
Incline Supinated DB Curls
2 Sets
25 Reps
@10
13
Lu Raises
2 Sets
25 Reps
@10
14
Yoke Walk
3 Sets
5 secs
Day 3
1
Squat (Barbell)
1 Set
1 Set
5 Reps
3 Reps
75%
85%
2
Squat (Barbell)
1 Set
AMRAP
95%
3
Zercher Squat (Barbell)
1 Set
1 Set
3 Reps
1 Reps
60%
70%
4
Zercher Squat (Barbell)
1 Set
AMRAP
75%
5
Romanian Deadlift (Barbell)
1 Set
1 Set
3 Reps
7 Reps
60%
70%
6
Romanian Deadlift (Barbell)
1 Set
AMRAP
75%
7
Bulgarian Split Squat (Dumbbell)
2 Sets
25 Reps
@10
8
Leg Curl
2 Sets
25 Reps
@10
9
Single Leg Hip Thrust
2 Sets
25 Reps
@10
10
Standing Calf Raise
2 Sets
25 Reps
@10
Day 4
1
Loading
3 Sets
6 Reps
2
Bag Over Bar Throws
3 Sets
6 Reps
3
Fireman’s Carry
4 Sets
10 secs
4
Prowler Push
4 Sets
5 secs
Day 5
1
Clean and Jerk
1 Set
1 Set
5 Reps
3 Reps
75%
85%
2
Clean and Jerk
1 Set
AMRAP
95%
3
Incline Bench Press (Dumbbell)
1 Set
1 Set
3 Reps
1 Reps
60%
70%
4
Incline Bench Press (Dumbbell)
1 Set
AMRAP
75%
5
Bicep Curl (Barbell)
1 Set
1 Set
3 Reps
1 Reps
60%
70%
6
Bicep Curl (Barbell)
1 Set
AMRAP
75%
7
Single Arm Iso Row
2 Sets
25 Reps
@10
8
Dip (Weighted)
2 Sets
25 Reps
@10
9
Pullover (Dumbbell)
2 Sets
25 Reps
@10
10
Glute-Ham Raise
2 Sets
25 Reps
@10
11
Tire Flips
3 Sets
7 Reps
Day 6
1
Elliptical
1 Set
15 mins
Day 7
1
Rack Pull (Barbell)
1 Set
1 Set
5 Reps
3 Reps
75%
85%
2
Rack Pull (Barbell)
1 Set
AMRAP
95%
3
Duck Walk
3 Sets
4
Frame Carry
3 Sets
5
Viking Press
2 Sets
Day 1
1
Treadmill
1 Set
30 mins
2
Cable Crunch
2 Sets
25 Reps
@7
Day 2
1
Barbell Row
1 Set
1 Set
5 Reps
5 Reps
40%
50%
2
Barbell Row
1 Set
5 Reps
60%
3
Pull-Up (Weighted)
3 Sets
AMRAP
@7
4
Bench Press (Barbell)
1 Set
1 Set
5 Reps
5 Reps
40%
50%
5
Bench Press (Barbell)
1 Set
5 Reps
60%
6
Overhead Press (Barbell)
1 Set
1 Set
5 Reps
5 Reps
40%
50%
7
Overhead Press (Barbell)
1 Set
5 Reps
60%
8
Alternating Close Grip Viking Press
1 Set
1 Set
5 Reps
5 Reps
40%
50%
9
Alternating Close Grip Viking Press
1 Set
5 Reps
60%
10
Face Pull
2 Sets
25 Reps
@7
11
Single Arm DB Triceps Extension
2 Sets
25 Reps
@7
12
Incline Supinated DB Curls
2 Sets
25 Reps
@7
13
Lu Raises
2 Sets
25 Reps
@7
14
Yoke Walk
3 Sets
5 secs
Day 3
1
Squat (Barbell)
1 Set
1 Set
5 Reps
5 Reps
40%
50%
2
Squat (Barbell)
1 Set
5 Reps
60%
3
Zercher Squat (Barbell)
1 Set
1 Set
5 Reps
5 Reps
40%
50%
4
Zercher Squat (Barbell)
1 Set
5 Reps
60%
5
Romanian Deadlift (Barbell)
1 Set
1 Set
5 Reps
5 Reps
40%
50%
6
Romanian Deadlift (Barbell)
1 Set
5 Reps
60%
7
Bulgarian Split Squat (Dumbbell)
2 Sets
25 Reps
@7
8
Leg Curl
2 Sets
25 Reps
@7
9
Single Leg Hip Thrust
2 Sets
25 Reps
@7
10
Standing Calf Raise
2 Sets
25 Reps
@7
Day 4
1
Loading
3 Sets
6 Reps
2
Bag Over Bar Throws
3 Sets
6 Reps
3
Fireman’s Carry
4 Sets
10 secs
4
Prowler Push
4 Sets
5 secs
Day 5
1
Clean and Jerk
1 Set
1 Set
5 Reps
5 Reps
40%
50%
2
Clean and Jerk
1 Set
5 Reps
60%
3
Incline Bench Press (Dumbbell)
1 Set
1 Set
5 Reps
5 Reps
40%
50%
4
Incline Bench Press (Dumbbell)
1 Set
5 Reps
60%
5
Bicep Curl (Barbell)
1 Set
1 Set
5 Reps
5 Reps
40%
50%
6
Bicep Curl (Barbell)
1 Set
5 Reps
60%
7
Single Arm Iso Row
2 Sets
25 Reps
@7
8
Dip (Weighted)
2 Sets
25 Reps
@7
9
Pullover (Dumbbell)
2 Sets
25 Reps
@7
10
Glute-Ham Raise
2 Sets
25 Reps
@7
11
Tire Flips
3 Sets
7 Reps
Day 6
1
Elliptical
1 Set
15 mins
Day 7
1
Rack Pull (Barbell)
1 Set
1 Set
5 Reps
5 Reps
40%
50%
2
Rack Pull (Barbell)
1 Set
5 Reps
60%
3
Duck Walk
3 Sets
4
Frame Carry
3 Sets
5
Viking Press
2 Sets
Day 1
1
Treadmill
1 Set
25 mins
2
Cable Crunch
2 Sets
20 Reps
@8
Day 2
1
Barbell Row
2 Sets
8 Reps
65%
2
Barbell Row
1 Set
AMRAP
65%
3
Pull-Up (Weighted)
3 Sets
AMRAP
@8
4
Bench Press (Barbell)
1 Set
1 Set
3 Reps
3 Reps
70%
80%
5
Bench Press (Barbell)
1 Set
AMRAP
90%
6
Overhead Press (Barbell)
2 Sets
8 Reps
65%
7
Overhead Press (Barbell)
1 Set
AMRAP
65%
8
Rotational Landmine Push Press
2 Sets
8 Reps
65%
9
Rotational Landmine Push Press
1 Set
AMRAP
65%
10
Face Pull
2 Sets
20 Reps
@8
11
French Press
2 Sets
20 Reps
@8
12
Incline Supinated DB Curls
2 Sets
20 Reps
@8
13
Lu Raises
2 Sets
20 Reps
@8
14
Yoke Walk
3 Sets
7 secs
Day 3
1
Squat (Barbell)
1 Set
1 Set
3 Reps
3 Reps
70%
80%
2
Squat (Barbell)
1 Set
AMRAP
90%
3
Front Squat (Barbell)
2 Sets
8 Reps
65%
4
Front Squat (Barbell)
1 Set
AMRAP
65%
5
Romanian Deadlift (Barbell)
2 Sets
8 Reps
65%
6
Romanian Deadlift (Barbell)
1 Set
AMRAP
65%
7
Bulgarian Split Squat (Dumbbell)
2 Sets
20 Reps
@8
8
Leg Curl
2 Sets
20 Reps
@8
9
Hip Thrust (Barbell)
2 Sets
20 Reps
@8
10
Standing Calf Raise
2 Sets
20 Reps
@8
Day 4
1
Loading
3 Sets
4 Reps
2
Bag Over Bar Throws
3 Sets
5 Reps
3
Fireman’s Carry
3 Sets
12 secs
4
Prowler Push
3 Sets
7 secs
Day 5
1
Clean and Jerk
1 Set
1 Set
3 Reps
3 Reps
70%
80%
2
Clean and Jerk
1 Set
AMRAP
90%
3
Incline Bench Press (Barbell)
2 Sets
8 Reps
65%
4
Incline Bench Press (Barbell)
1 Set
AMRAP
65%
5
Bicep Curl (Barbell)
2 Sets
8 Reps
65%
6
Bicep Curl (Barbell)
1 Set
AMRAP
65%
7
Bent Over Row (Dumbbell)
2 Sets
20 Reps
@8
8
Dip (Weighted)
2 Sets
20 Reps
@8
9
Pullover (Dumbbell)
2 Sets
20 Reps
@8
10
Linebacker Squat
2 Sets
20 Reps
@8
11
Tire Flips
3 Sets
5 Reps
Day 6
1
Elliptical
1 Set
15 mins
Day 7
1
Rack Pull (Barbell)
1 Set
1 Set
3 Reps
3 Reps
70%
80%
2
Rack Pull (Barbell)
1 Set
AMRAP
90%
3
Duck Walk
3 Sets
4
Frame Carry
3 Sets
5
Viking Press
2 Sets
Day 1
1
Treadmill
1 Set
25 mins
2
Cable Crunch
2 Sets
20 Reps
@9
Day 2
1
Barbell Row
2 Sets
7 Reps
72%
2
Barbell Row
1 Set
AMRAP
72%
3
Pull-Up (Weighted)
3 Sets
AMRAP
@9
4
Bench Press (Barbell)
1 Set
1 Set
5 Reps
5 Reps
65%
75%
5
Bench Press (Barbell)
1 Set
AMRAP
85%
6
Overhead Press (Barbell)
2 Sets
7 Reps
72%
7
Overhead Press (Barbell)
1 Set
AMRAP
72%
8
Rotational Landmine Push Press
2 Sets
7 Reps
72%
9
Rotational Landmine Push Press
1 Set
AMRAP
72%
10
Face Pull
2 Sets
20 Reps
@9
11
French Press
2 Sets
20 Reps
@9
12
Incline Supinated DB Curls
2 Sets
20 Reps
@9
13
Lu Raises
2 Sets
20 Reps
@9
14
Yoke Walk
3 Sets
7 secs
Day 3
1
Squat (Barbell)
1 Set
1 Set
5 Reps
5 Reps
65%
75%
2
Squat (Barbell)
1 Set
AMRAP
85%
3
Front Squat (Barbell)
2 Sets
7 Reps
72%
4
Front Squat (Barbell)
1 Set
AMRAP
72%
5
Romanian Deadlift (Barbell)
2 Sets
7 Reps
72%
6
Romanian Deadlift (Barbell)
1 Set
AMRAP
72%
7
Bulgarian Split Squat (Dumbbell)
2 Sets
20 Reps
@9
8
Leg Curl
2 Sets
20 Reps
@9
9
Hip Thrust (Barbell)
2 Sets
20 Reps
@9
10
Standing Calf Raise
2 Sets
20 Reps
@9
Day 4
1
Loading
3 Sets
4 Reps
2
Bag Over Bar Throws
3 Sets
5 Reps
3
Fireman’s Carry
3 Sets
12 secs
4
Prowler Push
3 Sets
7 secs
Day 5
1
Clean and Jerk
1 Set
1 Set
5 Reps
5 Reps
65%
75%
2
Clean and Jerk
1 Set
AMRAP
85%
3
Incline Bench Press (Barbell)
2 Sets
7 Reps
72%
4
Incline Bench Press (Barbell)
1 Set
AMRAP
72%
5
Bicep Curl (Barbell)
2 Sets
7 Reps
72%
6
Bicep Curl (Barbell)
1 Set
AMRAP
72%
7
Bent Over Row (Dumbbell)
2 Sets
20 Reps
@9
8
Dip (Weighted)
2 Sets
20 Reps
@9
9
Pullover (Dumbbell)
2 Sets
20 Reps
@9
10
Linebacker Squat
2 Sets
20 Reps
@9
11
Tire Flips
3 Sets
5 Reps
Day 6
1
Elliptical
1 Set
15 mins
Day 7
1
Rack Pull (Barbell)
1 Set
1 Set
5 Reps
5 Reps
65%
75%
2
Rack Pull (Barbell)
1 Set
AMRAP
85%
3
Duck Walk
3 Sets
4
Frame Carry
3 Sets
5
Viking Press
2 Sets
Day 1
1
Treadmill
1 Set
25 mins
2
Cable Crunch
2 Sets
20 Reps
@10
Day 2
1
Barbell Row
1 Set
1 Set
2 Reps
1 Reps
70%
75%
2
Barbell Row
1 Set
AMRAP
80%
3
Pull-Up (Weighted)
3 Sets
AMRAP
@10
4
Bench Press (Barbell)
1 Set
1 Set
5 Reps
3 Reps
75%
85%
5
Bench Press (Barbell)
1 Set
AMRAP
95%
6
Overhead Press (Barbell)
1 Set
1 Set
2 Reps
1 Reps
70%
75%
7
Overhead Press (Barbell)
1 Set
AMRAP
80%
8
Rotational Landmine Push Press
1 Set
1 Set
2 Reps
1 Reps
70%
75%
9
Rotational Landmine Push Press
1 Set
AMRAP
80%
10
Face Pull
2 Sets
20 Reps
@10
11
French Press
2 Sets
20 Reps
@10
12
Incline Supinated DB Curls
2 Sets
20 Reps
@10
13
Lu Raises
2 Sets
20 Reps
@10
14
Yoke Walk
3 Sets
7 secs
Day 3
1
Squat (Barbell)
1 Set
1 Set
5 Reps
3 Reps
75%
85%
2
Squat (Barbell)
1 Set
AMRAP
95%
3
Front Squat (Barbell)
1 Set
1 Set
2 Reps
1 Reps
70%
75%
4
Front Squat (Barbell)
1 Set
AMRAP
80%
5
Romanian Deadlift (Barbell)
1 Set
1 Set
2 Reps
1 Reps
70%
75%
6
Romanian Deadlift (Barbell)
1 Set
AMRAP
80%
7
Bulgarian Split Squat (Dumbbell)
2 Sets
20 Reps
@10
8
Leg Curl
2 Sets
20 Reps
@10
9
Hip Thrust (Barbell)
2 Sets
20 Reps
@10
10
Standing Calf Raise
2 Sets
20 Reps
@10
Day 4
1
Loading
3 Sets
4 Reps
2
Bag Over Bar Throws
3 Sets
5 Reps
3
Fireman’s Carry
3 Sets
12 secs
4
Prowler Push
3 Sets
7 secs
Day 5
1
Clean and Jerk
1 Set
1 Set
5 Reps
3 Reps
75%
85%
2
Clean and Jerk
1 Set
AMRAP
95%
3
Incline Bench Press (Barbell)
1 Set
1 Set
2 Reps
1 Reps
70%
75%
4
Incline Bench Press (Barbell)
1 Set
AMRAP
80%
5
Bicep Curl (Barbell)
1 Set
1 Set
2 Reps
1 Reps
70%
75%
6
Bicep Curl (Barbell)
1 Set
AMRAP
80%
7
Bent Over Row (Dumbbell)
2 Sets
20 Reps
@9
8
Dip (Weighted)
2 Sets
20 Reps
@9
9
Pullover (Dumbbell)
2 Sets
20 Reps
@9
10
Linebacker Squat
2 Sets
20 Reps
@9
11
Tire Flips
3 Sets
5 Reps
Day 6
1
Elliptical
1 Set
15 mins
Day 7
1
Rack Pull (Barbell)
1 Set
1 Set
5 Reps
3 Reps
75%
85%
2
Rack Pull (Barbell)
1 Set
AMRAP
95%
3
Duck Walk
3 Sets
4
Frame Carry
3 Sets
5
Viking Press
2 Sets
Day 1
1
Treadmill
1 Set
25 mins
2
Cable Crunch
2 Sets
20 Reps
@7
Day 2
1
Barbell Row
1 Set
1 Set
5 Reps
5 Reps
40%
50%
2
Barbell Row
1 Set
5 Reps
60%
3
Pull-Up (Weighted)
3 Sets
AMRAP
@7
4
Bench Press (Barbell)
1 Set
1 Set
5 Reps
5 Reps
40%
50%
5
Bench Press (Barbell)
1 Set
5 Reps
60%
6
Overhead Press (Barbell)
1 Set
1 Set
5 Reps
5 Reps
40%
50%
7
Overhead Press (Barbell)
1 Set
5 Reps
60%
8
Rotational Landmine Push Press
1 Set
1 Set
5 Reps
5 Reps
40%
50%
9
Rotational Landmine Push Press
1 Set
5 Reps
60%
10
Face Pull
2 Sets
20 Reps
@7
11
French Press
2 Sets
20 Reps
@7
12
Incline Supinated DB Curls
2 Sets
20 Reps
@7
13
Lu Raises
2 Sets
20 Reps
@7
14
Yoke Walk
3 Sets
7 secs
Day 3
1
Squat (Barbell)
1 Set
1 Set
5 Reps
5 Reps
40%
50%
2
Squat (Barbell)
1 Set
5 Reps
60%
3
Front Squat (Barbell)
1 Set
1 Set
5 Reps
5 Reps
40%
50%
4
Front Squat (Barbell)
1 Set
5 Reps
60%
5
Romanian Deadlift (Barbell)
1 Set
1 Set
5 Reps
5 Reps
40%
50%
6
Romanian Deadlift (Barbell)
1 Set
5 Reps
60%
7
Bulgarian Split Squat (Dumbbell)
2 Sets
20 Reps
@7
8
Leg Curl
2 Sets
20 Reps
@7
9
Hip Thrust (Barbell)
2 Sets
20 Reps
@7
10
Standing Calf Raise
2 Sets
20 Reps
@7
Day 4
1
Loading
3 Sets
4 Reps
2
Bag Over Bar Throws
3 Sets
5 Reps
3
Fireman’s Carry
3 Sets
12 secs
4
Prowler Push
3 Sets
7 secs
Day 5
1
Clean and Jerk
1 Set
1 Set
5 Reps
5 Reps
40%
50%
2
Clean and Jerk
1 Set
5 Reps
60%
3
Incline Bench Press (Barbell)
1 Set
1 Set
5 Reps
5 Reps
40%
50%
4
Incline Bench Press (Barbell)
1 Set
5 Reps
60%
5
Bicep Curl (Barbell)
1 Set
1 Set
5 Reps
5 Reps
40%
50%
6
Bicep Curl (Barbell)
1 Set
5 Reps
60%
7
Bent Over Row (Dumbbell)
2 Sets
20 Reps
@7
8
Dip (Weighted)
2 Sets
20 Reps
@7
9
Pullover (Dumbbell)
2 Sets
20 Reps
@7
10
Linebacker Squat
2 Sets
20 Reps
@7
11
Tire Flips
3 Sets
5 Reps
Day 6
1
Elliptical
1 Set
15 mins
Day 7
1
Rack Pull (Barbell)
1 Set
1 Set
5 Reps
5 Reps
40%
50%
2
Rack Pull (Barbell)
1 Set
5 Reps
60%
3
Duck Walk
3 Sets
4
Frame Carry
3 Sets
5
Viking Press
2 Sets
Day 1
1
Treadmill
1 Set
20 mins
2
Cable Crunch
3 Sets
15 Reps
@8
Day 2
1
Barbell Row
2 Sets
5 Reps
70%
2
Barbell Row
1 Set
AMRAP
70%
3
Pull-Up (Weighted)
3 Sets
AMRAP
@8
4
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Reps
1 Reps
1 Reps
1 Reps
70%
80%
90%
100%
5
Bench Press (Barbell)
1 Set
AMRAP
85%
6
Overhead Press (Barbell)
2 Sets
5 Reps
70%
7
Overhead Press (Barbell)
1 Set
AMRAP
70%
8
Rotational Landmine Push Press
2 Sets
5 Reps
70%
9
Rotational Landmine Push Press
1 Set
AMRAP
70%
10
Face Pull
2 Sets
15 Reps
@8
11
JM Press
2 Sets
15 Reps
@8
12
Incline Supinated DB Curls
2 Sets
15 Reps
@8
13
Lu Raises
2 Sets
15 Reps
@8
14
Yoke Walk
3 Sets
9 secs
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Reps
1 Reps
1 Reps
1 Reps
70%
80%
90%
100%
2
Squat (Barbell)
1 Set
AMRAP
85%
3
SSB Squat
2 Sets
5 Reps
70%
4
SSB Squat
1 Set
AMRAP
70%
5
Romanian Deadlift (Barbell)
2 Sets
5 Reps
70%
6
Romanian Deadlift (Barbell)
1 Set
AMRAP
70%
7
Bulgarian Split Squat (Dumbbell)
2 Sets
15 Reps
@8
8
Leg Curl
2 Sets
15 Reps
@8
9
Hip Thrust (Barbell)
2 Sets
15 Reps
@8
10
Standing Calf Raise
2 Sets
15 Reps
@8
Day 4
1
Loading
3 Sets
2 Reps
2
Bag Over Bar Throws
3 Sets
4 Reps
3
Fireman’s Carry
3 Sets
15 secs
4
Prowler Push
2 Sets
9 secs
Day 5
1
Clean and Jerk
1 Set
1 Set
1 Set
1 Set
1 Reps
1 Reps
1 Reps
1 Reps
70%
80%
90%
100%
2
Clean and Jerk
1 Set
AMRAP
85%
3
Bench Press (Barbell)
2 Sets
5 Reps
70%
4
Bench Press (Barbell)
1 Set
AMRAP
70%
5
Bicep Curl (Barbell)
1 Set
AMRAP
70%
6
Kroc Row
2 Sets
15 Reps
@8
7
Seated Dip (Machine)
2 Sets
15 Reps
@8
8
Pullover (Dumbbell)
2 Sets
15 Reps
@8
9
Bicep Curl (Barbell)
2 Sets
5 Reps
70%
10
Good Morning
2 Sets
15 Reps
@8
11
Tire Flips
2 Sets
3 Reps
Day 6
1
Elliptical
1 Set
15 mins
Day 7
1
Rack Pull (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Reps
1 Reps
1 Reps
1 Reps
70%
80%
90%
100%
2
Rack Pull (Barbell)
1 Set
AMRAP
85%
3
Duck Walk
3 Sets
4
Frame Carry
3 Sets
5
Viking Press
2 Sets
Day 1
1
Treadmill
1 Set
20 mins
2
Cable Crunch
3 Sets
15 Reps
@9
Day 2
1
Barbell Row
2 Sets
4 Reps
77%
2
Barbell Row
1 Set
AMRAP
77%
3
Pull-Up (Weighted)
3 Sets
AMRAP
@9
4
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Reps
1 Reps
1 Reps
1 Reps
70%
80%
90%
100%
5
Bench Press (Barbell)
1 Set
AMRAP
90%
6
Overhead Press (Barbell)
2 Sets
4 Reps
77%
7
Overhead Press (Barbell)
1 Set
AMRAP
77%
8
Rotational Landmine Push Press
2 Sets
4 Reps
77%
9
Rotational Landmine Push Press
1 Set
AMRAP
77%
10
Face Pull
2 Sets
15 Reps
@9
11
JM Press
2 Sets
15 Reps
@9
12
Incline Supinated DB Curls
2 Sets
15 Reps
@9
13
Lu Raises
2 Sets
15 Reps
@9
14
Yoke Walk
3 Sets
9 secs
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Reps
1 Reps
1 Reps
1 Reps
70%
80%
90%
100%
2
Squat (Barbell)
1 Set
AMRAP
90%
3
SSB Squat
2 Sets
4 Reps
77%
4
SSB Squat
1 Set
AMRAP
77%
5
Romanian Deadlift (Barbell)
2 Sets
4 Reps
77%
6
Romanian Deadlift (Barbell)
1 Set
AMRAP
77%
7
Bulgarian Split Squat (Dumbbell)
2 Sets
15 Reps
@9
8
Leg Curl
2 Sets
15 Reps
@9
9
Hip Thrust (Barbell)
2 Sets
15 Reps
@9
10
Standing Calf Raise
2 Sets
15 Reps
@9
Day 4
1
Loading
3 Sets
2 Reps
2
Bag Over Bar Throws
3 Sets
4 Reps
3
Fireman’s Carry
3 Sets
15 secs
4
Prowler Push
2 Sets
9 secs
Day 5
1
Clean and Jerk
1 Set
1 Set
1 Set
1 Set
1 Reps
1 Reps
1 Reps
1 Reps
70%
80%
90%
100%
2
Clean and Jerk
1 Set
AMRAP
90%
3
Bench Press (Barbell)
2 Sets
4 Reps
77%
4
Bench Press (Barbell)
1 Set
AMRAP
77%
5
Bicep Curl (Barbell)
2 Sets
4 Reps
77%
6
Bicep Curl (Barbell)
1 Set
AMRAP
77%
7
Kroc Row
2 Sets
15 Reps
@9
8
Seated Dip (Machine)
2 Sets
15 Reps
@9
9
Pullover (Dumbbell)
2 Sets
15 Reps
@9
10
Good Morning
2 Sets
15 Reps
@9
11
Tire Flips
2 Sets
3 Reps
Day 6
1
Elliptical
1 Set
15 mins
Day 7
1
Rack Pull (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Reps
1 Reps
1 Reps
1 Reps
70%
80%
90%
100%
2
Rack Pull (Barbell)
1 Set
AMRAP
90%
3
Duck Walk
3 Sets
4
Frame Carry
3 Sets
5
Viking Press
2 Sets
Day 1
1
Treadmill
1 Set
20 mins
2
Cable Crunch
3 Sets
15 Reps
@10
Day 2
1
Barbell Row
1 Set
1 Set
1 Reps
1 Reps
80%
85%
2
Barbell Row
1 Set
AMRAP
85%
3
Pull-Up (Weighted)
3 Sets
AMRAP
@10
4
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Reps
1 Reps
1 Reps
1 Reps
70%
80%
90%
100%
5
Bench Press (Barbell)
1 Set
AMRAP
95%
6
Overhead Press (Barbell)
1 Set
1 Set
1 Reps
1 Reps
80%
85%
7
Overhead Press (Barbell)
1 Set
AMRAP
85%
8
Rotational Landmine Push Press
1 Set
1 Set
1 Reps
1 Reps
80%
85%
9
Rotational Landmine Push Press
1 Set
AMRAP
85%
10
Face Pull
2 Sets
15 Reps
@10
11
JM Press
2 Sets
15 Reps
@10
12
Incline Supinated DB Curls
2 Sets
15 Reps
@10
13
Lu Raises
2 Sets
15 Reps
@10
14
Yoke Walk
3 Sets
9 secs
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Reps
1 Reps
1 Reps
1 Reps
70%
80%
90%
100%
2
Squat (Barbell)
1 Set
AMRAP
95%
3
SSB Squat
1 Set
1 Set
1 Reps
1 Reps
80%
85%
4
SSB Squat
1 Set
AMRAP
85%
5
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Reps
1 Reps
80%
85%
6
Romanian Deadlift (Barbell)
1 Set
AMRAP
85%
7
Bulgarian Split Squat (Dumbbell)
2 Sets
15 Reps
@10
8
Leg Curl
2 Sets
15 Reps
@10
9
Hip Thrust (Barbell)
2 Sets
15 Reps
@10
10
Standing Calf Raise
2 Sets
15 Reps
@10
Day 4
1
Loading
3 Sets
2 Reps
2
Bag Over Bar Throws
3 Sets
4 Reps
3
Fireman’s Carry
3 Sets
15 secs
4
Prowler Push
2 Sets
9 secs
Day 5
1
Clean and Jerk
1 Set
1 Set
1 Set
1 Set
1 Reps
1 Reps
1 Reps
1 Reps
70%
80%
90%
100%
2
Clean and Jerk
1 Set
AMRAP
95%
3
Bench Press (Barbell)
1 Set
1 Set
1 Reps
1 Reps
80%
85%
4
Bench Press (Barbell)
1 Set
AMRAP
85%
5
Bicep Curl (Barbell)
1 Set
1 Set
1 Reps
1 Reps
80%
85%
6
Bicep Curl (Barbell)
1 Set
AMRAP
85%
7
Kroc Row
2 Sets
15 Reps
@10
8
Seated Dip (Machine)
2 Sets
15 Reps
@10
9
Pullover (Dumbbell)
2 Sets
15 Reps
@10
10
Good Morning
2 Sets
15 Reps
@10
11
Tire Flips
2 Sets
3 Reps
Day 6
1
Elliptical
1 Set
15 mins
Day 7
1
Rack Pull (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Reps
1 Reps
1 Reps
1 Reps
70%
80%
90%
100%
2
Rack Pull (Barbell)
1 Set
AMRAP
95%
3
Duck Walk
3 Sets
4
Frame Carry
3 Sets
5
Viking Press
2 Sets
Day 1
1
Treadmill
1 Set
20 mins
2
Cable Crunch
3 Sets
15 Reps
@7
Day 2
1
Barbell Row
1 Set
1 Set
5 Reps
5 Reps
40%
50%
2
Barbell Row
1 Set
5 Reps
60%
3
Pull-Up (Weighted)
3 Sets
AMRAP
@7
4
Bench Press (Barbell)
1 Set
1 Set
5 Reps
5 Reps
40%
50%
5
Bench Press (Barbell)
1 Set
5 Reps
60%
6
Overhead Press (Barbell)
1 Set
1 Set
5 Reps
5 Reps
40%
50%
7
Overhead Press (Barbell)
1 Set
5 Reps
60%
8
Rotational Landmine Push Press
1 Set
1 Set
5 Reps
5 Reps
40%
50%
9
Rotational Landmine Push Press
1 Set
5 Reps
60%
10
Face Pull
2 Sets
15 Reps
@7
11
JM Press
2 Sets
15 Reps
@7
12
Incline Supinated DB Curls
2 Sets
15 Reps
@7
13
Lu Raises
2 Sets
15 Reps
@7
14
Yoke Walk
3 Sets
9 secs
Day 3
1
Squat (Barbell)
1 Set
1 Set
5 Reps
5 Reps
40%
50%
2
Squat (Barbell)
1 Set
5 Reps
60%
3
SSB Squat
1 Set
1 Set
5 Reps
5 Reps
40%
50%
4
SSB Squat
1 Set
5 Reps
60%
5
Romanian Deadlift (Barbell)
1 Set
1 Set
5 Reps
5 Reps
40%
50%
6
Romanian Deadlift (Barbell)
1 Set
5 Reps
60%
7
Bulgarian Split Squat (Dumbbell)
2 Sets
15 Reps
@7
8
Leg Curl
2 Sets
15 Reps
@7
9
Hip Thrust (Barbell)
2 Sets
15 Reps
@7
10
Standing Calf Raise
2 Sets
15 Reps
@7
Day 4
1
Loading
3 Sets
2 Reps
2
Bag Over Bar Throws
3 Sets
4 Reps
3
Fireman’s Carry
3 Sets
15 secs
4
Prowler Push
2 Sets
9 secs
Day 5
1
Clean and Jerk
1 Set
1 Set
5 Reps
5 Reps
40%
50%
2
Clean and Jerk
1 Set
5 Reps
60%
3
Bench Press (Barbell)
1 Set
1 Set
5 Reps
5 Reps
40%
50%
4
Bench Press (Barbell)
1 Set
5 Reps
60%
5
Bicep Curl (Barbell)
1 Set
1 Set
5 Reps
5 Reps
40%
50%
6
Bicep Curl (Barbell)
1 Set
5 Reps
60%
7
Kroc Row
2 Sets
15 Reps
@7
8
Seated Dip (Machine)
2 Sets
15 Reps
@7
9
Pullover (Dumbbell)
2 Sets
15 Reps
@7
10
Good Morning
2 Sets
15 Reps
@7
11
Tire Flips
2 Sets
3 Reps
Day 6
1
Elliptical
1 Set
15 mins
Day 7
1
Rack Pull (Barbell)
1 Set
1 Set
5 Reps
5 Reps
40%
50%
2
Rack Pull (Barbell)
1 Set
5 Reps
60%
3
Duck Walk
3 Sets
4
Frame Carry
3 Sets
5
Viking Press
2 Sets