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Deathstroke
by Brandon H.
2 athletes joined
Program Description
A program designed to increase your physical fitness and conditioning to make you perform like a super soldier. This program is ideal for someone who is a first responder/military to help you perform your duties. In our line of work, you never want to be the one who runs out of breath chasing a bad guy. You don’t want to be the one stuck on the side of the road with back up 15 minutes away and you can’t hold your own for that time. This is a program to make the average man unkillable. This program is also great to accelerate fat loss, due to its high volume and intensity.
Program Overview
Level
Intermediate
Goal
Athletics, Muscle & Sculpting, Bodyweight Fitness
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
60 minutes
Created
Jun 08, 2024 05:22
Last Edited
Jun 18, 2024 02:15
down_app
Week 1
1 / 12 Weeks
Day 1
1A
Kettlebell Swing
2 Sets
25 Reps
@9
1B
Burpee
2 Sets
15 Reps
@9
1C
Mace Ball 360
2 Sets
15 Reps
@9
1D
Sandbag To Shoulder
2 Sets
5 Reps
@9
2A
Jump Rope
2 Sets
100 Reps
@9
2B
Squat Push Press
2 Sets
12-15 Reps
@9
2C
Kettlebell Sumo High Pull
2 Sets
20-25 Reps
@9
2D
Mace Ball Chop
2 Sets
15 Reps
@9
3A
Mace Ball Uppercut
2 Sets
15 Reps
@9
3B
Goblet Squat
2 Sets
20 Reps
@9
3C
Sandbag Carry
2 Sets
2 Reps
@9
3D
Windshield Wipers
2 Sets
20 Reps
@9
4
Heavy Bag
3 Sets
3 mins
@9
Day 2
1A
Dip (Weighted)
3 Sets
6-10 Reps
@9
1B
Kettlebell Gorilla Row
3 Sets
15-20 Reps
@9
2A
Bench Press (Barbell)
3 Sets
8-12 Reps
@9
2B
Lat Pulldown (Close Grip)
3 Sets
12-15 Reps
@9
3A
Reverse Bicep Curl (EZ Bar)
3 Sets
12-15 Reps
@9
3B
French Press
3 Sets
12-15 Reps
@9
4A
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
@9
4B
Push Up
3 Sets
AMRAP
@9
5
Neck Extension
3 Sets
15-20 Reps
@9
Day 3
1A
Jump Rope
2 Sets
100 Reps
@9
1B
Kettlebell Clean & Press
2 Sets
15-20 Reps
@9
1C
Split Squat (Dumbbell)
2 Sets
15 Reps
@9
1D
Sandbag Over Bar
2 Sets
5 Reps
@9
2A
Deadlift (Barbell)
2 Sets
5 Reps
@9
2B
Walking Lunge
2 Sets
20 Reps
@7
2C
Mace Ball Strike
2 Sets
15 Reps
@9
2D
Leg Raise (Captain's Chair)
2 Sets
15 Reps
@9
3
Heavy Bag
3 Sets
3 mins
@9
Day 4
1A
Dip (Bodyweight)
3 Sets
AMRAP
@9
1B
Face Pull
3 Sets
12-15 Reps
@9
2A
Pull-Up (Bodyweight)
3 Sets
AMRAP
@9
2B
Push Up
3 Sets
AMRAP
@9
3A
Bicep Curl (EZ Bar)
3 Sets
12-15 Reps
@9
3B
Tricep Pushdown (Cable)
3 Sets
12-15 Reps
@9
4A
Inverted Row
3 Sets
AMRAP
@9
4B
Upright Row (Barbell)
3 Sets
12-15 Reps
@9
4C
Neck Curl
3 Sets
15-20 Reps
@9
Day 5
1A
Mace Ball 360
2 Sets
15 Reps
@9
1B
Chin-Up (Bodyweight)
2 Sets
AMRAP
@9
1C
Farmer's Walk (Weighted)
2 Sets
2 Reps
@9
1D
Walking Lunge
2 Sets
20 Reps
@7
2A
Kettlebell Swing
2 Sets
20-25 Reps
@9
2B
Kettlebell Clean & Press
2 Sets
15-20 Reps
@9
2C
Mace Ball Chop
2 Sets
15 Reps
@9
3A
Jump Rope
2 Sets
100 Reps
@9
3B
Mace Ball Uppercut
2 Sets
15 Reps
@9
3C
Sandbag Suplex
2 Sets
3 Reps
@9
3D
Abs Crunch (Bodyweight)
2 Sets
AMRAP
@9
Day 1
1A
Kettlebell Swing
2 Sets
25 Reps
@9
1B
Burpee
2 Sets
15 Reps
@9
1C
Mace Ball 360
2 Sets
15 Reps
@9
1D
Sandbag To Shoulder
2 Sets
5 Reps
@9
2A
Jump Rope
2 Sets
100 Reps
@9
2B
Squat Push Press
2 Sets
12-15 Reps
@9
2C
Kettlebell Sumo High Pull
2 Sets
20-25 Reps
@9
2D
Mace Ball Chop
2 Sets
15 Reps
@9
3A
Mace Ball Uppercut
2 Sets
15 Reps
@9
3B
Goblet Squat
2 Sets
20 Reps
@9
3C
Sandbag Carry
2 Sets
2 Reps
@9
3D
Windshield Wipers
2 Sets
20 Reps
@9
4
Heavy Bag
3 Sets
3 mins
@9
Day 2
1A
Dip (Weighted)
3 Sets
6-10 Reps
@9
1B
Kettlebell Gorilla Row
3 Sets
15-20 Reps
@9
2A
Bench Press (Barbell)
3 Sets
8-12 Reps
@9
2B
Lat Pulldown (Close Grip)
3 Sets
12-15 Reps
@9
3A
Reverse Bicep Curl (EZ Bar)
3 Sets
12-15 Reps
@9
3B
French Press
3 Sets
12-15 Reps
@9
4A
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
@9
4B
Push Up
3 Sets
AMRAP
@9
5
Neck Extension
3 Sets
15-20 Reps
@9
Day 3
1A
Jump Rope
2 Sets
100 Reps
@9
1B
Kettlebell Clean & Press
2 Sets
15-20 Reps
@9
1C
Split Squat (Dumbbell)
2 Sets
15 Reps
@9
1D
Sandbag Over Bar
2 Sets
5 Reps
@9
2A
Deadlift (Barbell)
2 Sets
5 Reps
@9
2B
Walking Lunge
2 Sets
20 Reps
@7
2C
Mace Ball Strike
2 Sets
15 Reps
@9
2D
Leg Raise (Captain's Chair)
2 Sets
15 Reps
@9
3
Heavy Bag
3 Sets
3 mins
@9
Day 4
1A
Dip (Bodyweight)
3 Sets
AMRAP
@9
1B
Face Pull
3 Sets
12-15 Reps
@9
2A
Pull-Up (Bodyweight)
3 Sets
AMRAP
@9
2B
Push Up
3 Sets
AMRAP
@9
3A
Bicep Curl (EZ Bar)
3 Sets
12-15 Reps
@9
3B
Tricep Pushdown (Cable)
3 Sets
12-15 Reps
@9
4A
Inverted Row
3 Sets
AMRAP
@9
4B
Upright Row (Barbell)
3 Sets
12-15 Reps
@9
4C
Neck Curl
3 Sets
15-20 Reps
@9
Day 5
1A
Mace Ball 360
2 Sets
15 Reps
@9
1B
Chin-Up (Bodyweight)
2 Sets
AMRAP
@9
1C
Farmer's Walk (Weighted)
2 Sets
2 Reps
@9
1D
Walking Lunge
2 Sets
20 Reps
@7
2A
Kettlebell Swing
2 Sets
20-25 Reps
@9
2B
Kettlebell Clean & Press
2 Sets
15-20 Reps
@9
2C
Mace Ball Chop
2 Sets
15 Reps
@9
3A
Jump Rope
2 Sets
100 Reps
@9
3B
Mace Ball Uppercut
2 Sets
15 Reps
@9
3C
Sandbag Suplex
2 Sets
3 Reps
@9
3D
Abs Crunch (Bodyweight)
2 Sets
AMRAP
@9
Day 1
1A
Kettlebell Swing
2 Sets
25 Reps
@9
1B
Burpee
2 Sets
15 Reps
@9
1C
Mace Ball 360
2 Sets
15 Reps
@9
1D
Sandbag To Shoulder
2 Sets
5 Reps
@9
2A
Jump Rope
2 Sets
100 Reps
@9
2B
Squat Push Press
2 Sets
12-15 Reps
@9
2C
Kettlebell Sumo High Pull
2 Sets
20-25 Reps
@9
2D
Mace Ball Chop
2 Sets
15 Reps
@9
3A
Mace Ball Uppercut
2 Sets
15 Reps
@9
3B
Goblet Squat
2 Sets
20 Reps
@9
3C
Sandbag Carry
2 Sets
2 Reps
@9
3D
Windshield Wipers
2 Sets
20 Reps
@9
4
Heavy Bag
3 Sets
3 mins
@9
Day 2
1A
Dip (Weighted)
3 Sets
6-10 Reps
@9
1B
Kettlebell Gorilla Row
3 Sets
15-20 Reps
@9
2A
Bench Press (Barbell)
3 Sets
8-12 Reps
@9
2B
Lat Pulldown (Close Grip)
3 Sets
12-15 Reps
@9
3A
Reverse Bicep Curl (EZ Bar)
3 Sets
12-15 Reps
@9
3B
French Press
3 Sets
12-15 Reps
@9
4A
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
@9
4B
Push Up
3 Sets
AMRAP
@9
5
Neck Extension
3 Sets
15-20 Reps
@9
Day 3
1A
Jump Rope
2 Sets
100 Reps
@9
1B
Kettlebell Clean & Press
2 Sets
15-20 Reps
@9
1C
Split Squat (Dumbbell)
2 Sets
15 Reps
@9
1D
Sandbag Over Bar
2 Sets
5 Reps
@9
2A
Deadlift (Barbell)
2 Sets
5 Reps
@9
2B
Walking Lunge
2 Sets
20 Reps
@7
2C
Mace Ball Strike
2 Sets
15 Reps
@9
2D
Leg Raise (Captain's Chair)
2 Sets
15 Reps
@9
3
Heavy Bag
3 Sets
3 mins
@9
Day 4
1A
Dip (Bodyweight)
3 Sets
AMRAP
@9
1B
Face Pull
3 Sets
12-15 Reps
@9
2A
Pull-Up (Bodyweight)
3 Sets
AMRAP
@9
2B
Push Up
3 Sets
AMRAP
@9
3A
Bicep Curl (EZ Bar)
3 Sets
12-15 Reps
@9
3B
Tricep Pushdown (Cable)
3 Sets
12-15 Reps
@9
4A
Inverted Row
3 Sets
AMRAP
@9
4B
Upright Row (Barbell)
3 Sets
12-15 Reps
@9
4C
Neck Curl
3 Sets
15-20 Reps
@9
Day 5
1A
Mace Ball 360
2 Sets
15 Reps
@9
1B
Chin-Up (Bodyweight)
2 Sets
AMRAP
@9
1C
Farmer's Walk (Weighted)
2 Sets
2 Reps
@9
1D
Walking Lunge
2 Sets
20 Reps
@7
2A
Kettlebell Swing
2 Sets
20-25 Reps
@9
2B
Kettlebell Clean & Press
2 Sets
15-20 Reps
@9
2C
Mace Ball Chop
2 Sets
15 Reps
@9
3A
Jump Rope
2 Sets
100 Reps
@9
3B
Mace Ball Uppercut
2 Sets
15 Reps
@9
3C
Sandbag Suplex
2 Sets
3 Reps
@9
3D
Abs Crunch (Bodyweight)
2 Sets
AMRAP
@9
Day 1
1A
Kettlebell Swing
2 Sets
25 Reps
@9
1B
Burpee
2 Sets
15 Reps
@9
1C
Mace Ball 360
2 Sets
15 Reps
@9
1D
Sandbag To Shoulder
2 Sets
5 Reps
@9
2A
Jump Rope
2 Sets
100 Reps
@9
2B
Squat Push Press
2 Sets
12-15 Reps
@9
2C
Kettlebell Sumo High Pull
2 Sets
20-25 Reps
@9
2D
Mace Ball Chop
2 Sets
15 Reps
@9
3A
Mace Ball Uppercut
2 Sets
15 Reps
@9
3B
Goblet Squat
2 Sets
20 Reps
@9
3C
Sandbag Carry
2 Sets
2 Reps
@9
3D
Windshield Wipers
2 Sets
20 Reps
@9
4
Heavy Bag
3 Sets
3 mins
@9
Day 2
1A
Dip (Weighted)
3 Sets
6-10 Reps
@9
1B
Kettlebell Gorilla Row
3 Sets
15-20 Reps
@9
2A
Bench Press (Barbell)
3 Sets
8-12 Reps
@9
2B
Lat Pulldown (Close Grip)
3 Sets
12-15 Reps
@9
3A
Reverse Bicep Curl (EZ Bar)
3 Sets
12-15 Reps
@9
3B
French Press
3 Sets
12-15 Reps
@9
4A
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
@9
4B
Push Up
3 Sets
AMRAP
@9
5
Neck Extension
3 Sets
15-20 Reps
@9
Day 3
1A
Jump Rope
2 Sets
100 Reps
@9
1B
Kettlebell Clean & Press
2 Sets
15-20 Reps
@9
1C
Split Squat (Dumbbell)
2 Sets
15 Reps
@9
1D
Sandbag Over Bar
2 Sets
5 Reps
@9
2A
Deadlift (Barbell)
2 Sets
5 Reps
@9
2B
Walking Lunge
2 Sets
20 Reps
@7
2C
Mace Ball Strike
2 Sets
15 Reps
@9
2D
Leg Raise (Captain's Chair)
2 Sets
15 Reps
@9
3
Heavy Bag
3 Sets
3 mins
@9
Day 4
1A
Dip (Bodyweight)
3 Sets
AMRAP
@9
1B
Face Pull
3 Sets
12-15 Reps
@9
2A
Pull-Up (Bodyweight)
3 Sets
AMRAP
@9
2B
Push Up
3 Sets
AMRAP
@9
3A
Bicep Curl (EZ Bar)
3 Sets
12-15 Reps
@9
3B
Tricep Pushdown (Cable)
3 Sets
12-15 Reps
@9
4A
Inverted Row
3 Sets
AMRAP
@9
4B
Upright Row (Barbell)
3 Sets
12-15 Reps
@9
4C
Neck Curl
3 Sets
15-20 Reps
@9
Day 5
1A
Mace Ball 360
2 Sets
15 Reps
@9
1B
Chin-Up (Bodyweight)
2 Sets
AMRAP
@9
1C
Farmer's Walk (Weighted)
2 Sets
2 Reps
@9
1D
Walking Lunge
2 Sets
20 Reps
@7
2A
Kettlebell Swing
2 Sets
20-25 Reps
@9
2B
Kettlebell Clean & Press
2 Sets
15-20 Reps
@9
2C
Mace Ball Chop
2 Sets
15 Reps
@9
3A
Jump Rope
2 Sets
100 Reps
@9
3B
Mace Ball Uppercut
2 Sets
15 Reps
@9
3C
Sandbag Suplex
2 Sets
3 Reps
@9
3D
Abs Crunch (Bodyweight)
2 Sets
AMRAP
@9
Day 1
1A
Kettlebell Swing
2 Sets
25 Reps
@9
1B
Burpee
2 Sets
15 Reps
@9
1C
Mace Ball 360
2 Sets
15 Reps
@9
1D
Sandbag To Shoulder
2 Sets
5 Reps
@9
2A
Jump Rope
2 Sets
100 Reps
@9
2B
Squat Push Press
2 Sets
12-15 Reps
@9
2C
Kettlebell Sumo High Pull
2 Sets
20-25 Reps
@9
2D
Mace Ball Chop
2 Sets
15 Reps
@9
3A
Mace Ball Uppercut
2 Sets
15 Reps
@9
3B
Goblet Squat
2 Sets
20 Reps
@9
3C
Sandbag Carry
2 Sets
2 Reps
@9
3D
Windshield Wipers
2 Sets
20 Reps
@9
4
Heavy Bag
3 Sets
3 mins
@9
Day 2
1A
Dip (Weighted)
3 Sets
6-10 Reps
@9
1B
Kettlebell Gorilla Row
3 Sets
15-20 Reps
@9
2A
Bench Press (Barbell)
3 Sets
8-12 Reps
@9
2B
Lat Pulldown (Close Grip)
3 Sets
12-15 Reps
@9
3A
Reverse Bicep Curl (EZ Bar)
3 Sets
12-15 Reps
@9
3B
French Press
3 Sets
12-15 Reps
@9
4A
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
@9
4B
Push Up
3 Sets
AMRAP
@9
5
Neck Extension
3 Sets
15-20 Reps
@9
Day 3
1A
Jump Rope
2 Sets
100 Reps
@9
1B
Kettlebell Clean & Press
2 Sets
15-20 Reps
@9
1C
Split Squat (Dumbbell)
2 Sets
15 Reps
@9
1D
Sandbag Over Bar
2 Sets
5 Reps
@9
2A
Deadlift (Barbell)
2 Sets
5 Reps
@9
2B
Walking Lunge
2 Sets
20 Reps
@7
2C
Mace Ball Strike
2 Sets
15 Reps
@9
2D
Leg Raise (Captain's Chair)
2 Sets
15 Reps
@9
3
Heavy Bag
3 Sets
3 mins
@9
Day 4
1A
Dip (Bodyweight)
3 Sets
AMRAP
@9
1B
Face Pull
3 Sets
12-15 Reps
@9
2A
Pull-Up (Bodyweight)
3 Sets
AMRAP
@9
2B
Push Up
3 Sets
AMRAP
@9
3A
Bicep Curl (EZ Bar)
3 Sets
12-15 Reps
@9
3B
Tricep Pushdown (Cable)
3 Sets
12-15 Reps
@9
4A
Inverted Row
3 Sets
AMRAP
@9
4B
Upright Row (Barbell)
3 Sets
12-15 Reps
@9
4C
Neck Curl
3 Sets
15-20 Reps
@9
Day 5
1A
Mace Ball 360
2 Sets
15 Reps
@9
1B
Chin-Up (Bodyweight)
2 Sets
AMRAP
@9
1C
Farmer's Walk (Weighted)
2 Sets
2 Reps
@9
1D
Walking Lunge
2 Sets
20 Reps
@7
2A
Kettlebell Swing
2 Sets
20-25 Reps
@9
2B
Kettlebell Clean & Press
2 Sets
15-20 Reps
@9
2C
Mace Ball Chop
2 Sets
15 Reps
@9
3A
Jump Rope
2 Sets
100 Reps
@9
3B
Mace Ball Uppercut
2 Sets
15 Reps
@9
3C
Sandbag Suplex
2 Sets
3 Reps
@9
3D
Abs Crunch (Bodyweight)
2 Sets
AMRAP
@9
Day 1
1A
Kettlebell Swing
2 Sets
25 Reps
@9
1B
Burpee
2 Sets
15 Reps
@9
1C
Mace Ball 360
2 Sets
15 Reps
@9
1D
Sandbag To Shoulder
2 Sets
5 Reps
@9
2A
Jump Rope
2 Sets
100 Reps
@9
2B
Squat Push Press
2 Sets
12-15 Reps
@9
2C
Kettlebell Sumo High Pull
2 Sets
20-25 Reps
@9
2D
Mace Ball Chop
2 Sets
15 Reps
@9
3A
Mace Ball Uppercut
2 Sets
15 Reps
@9
3B
Goblet Squat
2 Sets
20 Reps
@9
3C
Sandbag Carry
2 Sets
2 Reps
@9
3D
Windshield Wipers
2 Sets
20 Reps
@9
4
Heavy Bag
3 Sets
3 mins
@9
Day 2
1A
Dip (Weighted)
3 Sets
6-10 Reps
@9
1B
Kettlebell Gorilla Row
3 Sets
15-20 Reps
@9
2A
Bench Press (Barbell)
3 Sets
8-12 Reps
@9
2B
Lat Pulldown (Close Grip)
3 Sets
12-15 Reps
@9
3A
Reverse Bicep Curl (EZ Bar)
3 Sets
12-15 Reps
@9
3B
French Press
3 Sets
12-15 Reps
@9
4A
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
@9
4B
Push Up
3 Sets
AMRAP
@9
5
Neck Extension
3 Sets
15-20 Reps
@9
Day 3
1A
Jump Rope
2 Sets
100 Reps
@9
1B
Kettlebell Clean & Press
2 Sets
15-20 Reps
@9
1C
Split Squat (Dumbbell)
2 Sets
15 Reps
@9
1D
Sandbag Over Bar
2 Sets
5 Reps
@9
2A
Deadlift (Barbell)
2 Sets
5 Reps
@9
2B
Walking Lunge
2 Sets
20 Reps
@7
2C
Mace Ball Strike
2 Sets
15 Reps
@9
2D
Leg Raise (Captain's Chair)
2 Sets
15 Reps
@9
3
Heavy Bag
3 Sets
3 mins
@9
Day 4
1A
Dip (Bodyweight)
3 Sets
AMRAP
@9
1B
Face Pull
3 Sets
12-15 Reps
@9
2A
Pull-Up (Bodyweight)
3 Sets
AMRAP
@9
2B
Push Up
3 Sets
AMRAP
@9
3A
Bicep Curl (EZ Bar)
3 Sets
12-15 Reps
@9
3B
Tricep Pushdown (Cable)
3 Sets
12-15 Reps
@9
4A
Inverted Row
3 Sets
AMRAP
@9
4B
Upright Row (Barbell)
3 Sets
12-15 Reps
@9
4C
Neck Curl
3 Sets
15-20 Reps
@9
Day 5
1A
Mace Ball 360
2 Sets
15 Reps
@9
1B
Chin-Up (Bodyweight)
2 Sets
AMRAP
@9
1C
Farmer's Walk (Weighted)
2 Sets
2 Reps
@9
1D
Walking Lunge
2 Sets
20 Reps
@7
2A
Kettlebell Swing
2 Sets
20-25 Reps
@9
2B
Kettlebell Clean & Press
2 Sets
15-20 Reps
@9
2C
Mace Ball Chop
2 Sets
15 Reps
@9
3A
Jump Rope
2 Sets
100 Reps
@9
3B
Mace Ball Uppercut
2 Sets
15 Reps
@9
3C
Sandbag Suplex
2 Sets
3 Reps
@9
3D
Abs Crunch (Bodyweight)
2 Sets
AMRAP
@9
Day 1
1A
Kettlebell Swing
2 Sets
25 Reps
@9
1B
Burpee
2 Sets
15 Reps
@9
1C
Mace Ball 360
2 Sets
15 Reps
@9
1D
Sandbag To Shoulder
2 Sets
5 Reps
@9
2A
Jump Rope
2 Sets
100 Reps
@9
2B
Squat Push Press
2 Sets
12-15 Reps
@9
2C
Kettlebell Sumo High Pull
2 Sets
20-25 Reps
@9
2D
Mace Ball Chop
2 Sets
15 Reps
@9
3A
Mace Ball Uppercut
2 Sets
15 Reps
@9
3B
Goblet Squat
2 Sets
20 Reps
@9
3C
Sandbag Carry
2 Sets
2 Reps
@9
3D
Windshield Wipers
2 Sets
20 Reps
@9
4
Heavy Bag
3 Sets
3 mins
@9
Day 2
1A
Dip (Weighted)
3 Sets
6-10 Reps
@9
1B
Kettlebell Gorilla Row
3 Sets
15-20 Reps
@9
2A
Bench Press (Barbell)
3 Sets
8-12 Reps
@9
2B
Lat Pulldown (Close Grip)
3 Sets
12-15 Reps
@9
3A
Reverse Bicep Curl (EZ Bar)
3 Sets
12-15 Reps
@9
3B
French Press
3 Sets
12-15 Reps
@9
4A
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
@9
4B
Push Up
3 Sets
AMRAP
@9
5
Neck Extension
3 Sets
15-20 Reps
@9
Day 3
1A
Jump Rope
2 Sets
100 Reps
@9
1B
Kettlebell Clean & Press
2 Sets
15-20 Reps
@9
1C
Split Squat (Dumbbell)
2 Sets
15 Reps
@9
1D
Sandbag Over Bar
2 Sets
5 Reps
@9
2A
Deadlift (Barbell)
2 Sets
5 Reps
@9
2B
Walking Lunge
2 Sets
20 Reps
@7
2C
Mace Ball Strike
2 Sets
15 Reps
@9
2D
Leg Raise (Captain's Chair)
2 Sets
15 Reps
@9
3
Heavy Bag
3 Sets
3 mins
@9
Day 4
1A
Dip (Bodyweight)
3 Sets
AMRAP
@9
1B
Face Pull
3 Sets
12-15 Reps
@9
2A
Pull-Up (Bodyweight)
3 Sets
AMRAP
@9
2B
Push Up
3 Sets
AMRAP
@9
3A
Bicep Curl (EZ Bar)
3 Sets
12-15 Reps
@9
3B
Tricep Pushdown (Cable)
3 Sets
12-15 Reps
@9
4A
Inverted Row
3 Sets
AMRAP
@9
4B
Upright Row (Barbell)
3 Sets
12-15 Reps
@9
4C
Neck Curl
3 Sets
15-20 Reps
@9
Day 5
1A
Mace Ball 360
2 Sets
15 Reps
@9
1B
Chin-Up (Bodyweight)
2 Sets
AMRAP
@9
1C
Farmer's Walk (Weighted)
2 Sets
2 Reps
@9
1D
Walking Lunge
2 Sets
20 Reps
@7
2A
Kettlebell Swing
2 Sets
20-25 Reps
@9
2B
Kettlebell Clean & Press
2 Sets
15-20 Reps
@9
2C
Mace Ball Chop
2 Sets
15 Reps
@9
3A
Jump Rope
2 Sets
100 Reps
@9
3B
Mace Ball Uppercut
2 Sets
15 Reps
@9
3C
Sandbag Suplex
2 Sets
3 Reps
@9
3D
Abs Crunch (Bodyweight)
2 Sets
AMRAP
@9
Day 1
1A
Kettlebell Swing
2 Sets
25 Reps
@9
1B
Burpee
2 Sets
15 Reps
@9
1C
Mace Ball 360
2 Sets
15 Reps
@9
1D
Sandbag To Shoulder
2 Sets
5 Reps
@9
2A
Jump Rope
2 Sets
100 Reps
@9
2B
Squat Push Press
2 Sets
12-15 Reps
@9
2C
Kettlebell Sumo High Pull
2 Sets
20-25 Reps
@9
2D
Mace Ball Chop
2 Sets
15 Reps
@9
3A
Mace Ball Uppercut
2 Sets
15 Reps
@9
3B
Goblet Squat
2 Sets
20 Reps
@9
3C
Sandbag Carry
2 Sets
2 Reps
@9
3D
Windshield Wipers
2 Sets
20 Reps
@9
4
Heavy Bag
3 Sets
3 mins
@9
Day 2
1A
Dip (Weighted)
3 Sets
6-10 Reps
@9
1B
Kettlebell Gorilla Row
3 Sets
15-20 Reps
@9
2A
Bench Press (Barbell)
3 Sets
8-12 Reps
@9
2B
Lat Pulldown (Close Grip)
3 Sets
12-15 Reps
@9
3A
Reverse Bicep Curl (EZ Bar)
3 Sets
12-15 Reps
@9
3B
French Press
3 Sets
12-15 Reps
@9
4A
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
@9
4B
Push Up
3 Sets
AMRAP
@9
5
Neck Extension
3 Sets
15-20 Reps
@9
Day 3
1A
Jump Rope
2 Sets
100 Reps
@9
1B
Kettlebell Clean & Press
2 Sets
15-20 Reps
@9
1C
Split Squat (Dumbbell)
2 Sets
15 Reps
@9
1D
Sandbag Over Bar
2 Sets
5 Reps
@9
2A
Deadlift (Barbell)
2 Sets
5 Reps
@9
2B
Walking Lunge
2 Sets
20 Reps
@7
2C
Mace Ball Strike
2 Sets
15 Reps
@9
2D
Leg Raise (Captain's Chair)
2 Sets
15 Reps
@9
3
Heavy Bag
3 Sets
3 mins
@9
Day 4
1A
Dip (Bodyweight)
3 Sets
AMRAP
@9
1B
Face Pull
3 Sets
12-15 Reps
@9
2A
Pull-Up (Bodyweight)
3 Sets
AMRAP
@9
2B
Push Up
3 Sets
AMRAP
@9
3A
Bicep Curl (EZ Bar)
3 Sets
12-15 Reps
@9
3B
Tricep Pushdown (Cable)
3 Sets
12-15 Reps
@9
4A
Inverted Row
3 Sets
AMRAP
@9
4B
Upright Row (Barbell)
3 Sets
12-15 Reps
@9
4C
Neck Curl
3 Sets
15-20 Reps
@9
Day 5
1A
Mace Ball 360
2 Sets
15 Reps
@9
1B
Chin-Up (Bodyweight)
2 Sets
AMRAP
@9
1C
Farmer's Walk (Weighted)
2 Sets
2 Reps
@9
1D
Walking Lunge
2 Sets
20 Reps
@7
2A
Kettlebell Swing
2 Sets
20-25 Reps
@9
2B
Kettlebell Clean & Press
2 Sets
15-20 Reps
@9
2C
Mace Ball Chop
2 Sets
15 Reps
@9
3A
Jump Rope
2 Sets
100 Reps
@9
3B
Mace Ball Uppercut
2 Sets
15 Reps
@9
3C
Sandbag Suplex
2 Sets
3 Reps
@9
3D
Abs Crunch (Bodyweight)
2 Sets
AMRAP
@9
Day 1
1A
Kettlebell Swing
2 Sets
25 Reps
@9
1B
Burpee
2 Sets
15 Reps
@9
1C
Mace Ball 360
2 Sets
15 Reps
@9
1D
Sandbag To Shoulder
2 Sets
5 Reps
@9
2A
Jump Rope
2 Sets
100 Reps
@9
2B
Squat Push Press
2 Sets
12-15 Reps
@9
2C
Kettlebell Sumo High Pull
2 Sets
20-25 Reps
@9
2D
Mace Ball Chop
2 Sets
15 Reps
@9
3A
Mace Ball Uppercut
2 Sets
15 Reps
@9
3B
Goblet Squat
2 Sets
20 Reps
@9
3C
Sandbag Carry
2 Sets
2 Reps
@9
3D
Windshield Wipers
2 Sets
20 Reps
@9
4
Heavy Bag
3 Sets
3 mins
@9
Day 2
1A
Dip (Weighted)
3 Sets
6-10 Reps
@9
1B
Kettlebell Gorilla Row
3 Sets
15-20 Reps
@9
2A
Bench Press (Barbell)
3 Sets
8-12 Reps
@9
2B
Lat Pulldown (Close Grip)
3 Sets
12-15 Reps
@9
3A
Reverse Bicep Curl (EZ Bar)
3 Sets
12-15 Reps
@9
3B
French Press
3 Sets
12-15 Reps
@9
4A
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
@9
4B
Push Up
3 Sets
AMRAP
@9
5
Neck Extension
3 Sets
15-20 Reps
@9
Day 3
1A
Jump Rope
2 Sets
100 Reps
@9
1B
Kettlebell Clean & Press
2 Sets
15-20 Reps
@9
1C
Split Squat (Dumbbell)
2 Sets
15 Reps
@9
1D
Sandbag Over Bar
2 Sets
5 Reps
@9
2A
Deadlift (Barbell)
2 Sets
5 Reps
@9
2B
Walking Lunge
2 Sets
20 Reps
@7
2C
Mace Ball Strike
2 Sets
15 Reps
@9
2D
Leg Raise (Captain's Chair)
2 Sets
15 Reps
@9
3
Heavy Bag
3 Sets
3 mins
@9
Day 4
1A
Dip (Bodyweight)
3 Sets
AMRAP
@9
1B
Face Pull
3 Sets
12-15 Reps
@9
2A
Pull-Up (Bodyweight)
3 Sets
AMRAP
@9
2B
Push Up
3 Sets
AMRAP
@9
3A
Bicep Curl (EZ Bar)
3 Sets
12-15 Reps
@9
3B
Tricep Pushdown (Cable)
3 Sets
12-15 Reps
@9
4A
Inverted Row
3 Sets
AMRAP
@9
4B
Upright Row (Barbell)
3 Sets
12-15 Reps
@9
4C
Neck Curl
3 Sets
15-20 Reps
@9
Day 5
1A
Mace Ball 360
2 Sets
15 Reps
@9
1B
Chin-Up (Bodyweight)
2 Sets
AMRAP
@9
1C
Farmer's Walk (Weighted)
2 Sets
2 Reps
@9
1D
Walking Lunge
2 Sets
20 Reps
@7
2A
Kettlebell Swing
2 Sets
20-25 Reps
@9
2B
Kettlebell Clean & Press
2 Sets
15-20 Reps
@9
2C
Mace Ball Chop
2 Sets
15 Reps
@9
3A
Jump Rope
2 Sets
100 Reps
@9
3B
Mace Ball Uppercut
2 Sets
15 Reps
@9
3C
Sandbag Suplex
2 Sets
3 Reps
@9
3D
Abs Crunch (Bodyweight)
2 Sets
AMRAP
@9
Day 1
1A
Kettlebell Swing
2 Sets
25 Reps
@9
1B
Burpee
2 Sets
15 Reps
@9
1C
Mace Ball 360
2 Sets
15 Reps
@9
1D
Sandbag To Shoulder
2 Sets
5 Reps
@9
2A
Jump Rope
2 Sets
100 Reps
@9
2B
Squat Push Press
2 Sets
12-15 Reps
@9
2C
Kettlebell Sumo High Pull
2 Sets
20-25 Reps
@9
2D
Mace Ball Chop
2 Sets
15 Reps
@9
3A
Mace Ball Uppercut
2 Sets
15 Reps
@9
3B
Goblet Squat
2 Sets
20 Reps
@9
3C
Sandbag Carry
2 Sets
2 Reps
@9
3D
Windshield Wipers
2 Sets
20 Reps
@9
4
Heavy Bag
3 Sets
3 mins
@9
Day 2
1A
Dip (Weighted)
3 Sets
6-10 Reps
@9
1B
Kettlebell Gorilla Row
3 Sets
15-20 Reps
@9
2A
Bench Press (Barbell)
3 Sets
8-12 Reps
@9
2B
Lat Pulldown (Close Grip)
3 Sets
12-15 Reps
@9
3A
Reverse Bicep Curl (EZ Bar)
3 Sets
12-15 Reps
@9
3B
French Press
3 Sets
12-15 Reps
@9
4A
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
@9
4B
Push Up
3 Sets
AMRAP
@9
5
Neck Extension
3 Sets
15-20 Reps
@9
Day 3
1A
Jump Rope
2 Sets
100 Reps
@9
1B
Kettlebell Clean & Press
2 Sets
15-20 Reps
@9
1C
Split Squat (Dumbbell)
2 Sets
15 Reps
@9
1D
Sandbag Over Bar
2 Sets
5 Reps
@9
2A
Deadlift (Barbell)
2 Sets
5 Reps
@9
2B
Walking Lunge
2 Sets
20 Reps
@7
2C
Mace Ball Strike
2 Sets
15 Reps
@9
2D
Leg Raise (Captain's Chair)
2 Sets
15 Reps
@9
3
Heavy Bag
3 Sets
3 mins
@9
Day 4
1A
Dip (Bodyweight)
3 Sets
AMRAP
@9
1B
Face Pull
3 Sets
12-15 Reps
@9
2A
Pull-Up (Bodyweight)
3 Sets
AMRAP
@9
2B
Push Up
3 Sets
AMRAP
@9
3A
Bicep Curl (EZ Bar)
3 Sets
12-15 Reps
@9
3B
Tricep Pushdown (Cable)
3 Sets
12-15 Reps
@9
4A
Inverted Row
3 Sets
AMRAP
@9
4B
Upright Row (Barbell)
3 Sets
12-15 Reps
@9
4C
Neck Curl
3 Sets
15-20 Reps
@9
Day 5
1A
Mace Ball 360
2 Sets
15 Reps
@9
1B
Chin-Up (Bodyweight)
2 Sets
AMRAP
@9
1C
Farmer's Walk (Weighted)
2 Sets
2 Reps
@9
1D
Walking Lunge
2 Sets
20 Reps
@7
2A
Kettlebell Swing
2 Sets
20-25 Reps
@9
2B
Kettlebell Clean & Press
2 Sets
15-20 Reps
@9
2C
Mace Ball Chop
2 Sets
15 Reps
@9
3A
Jump Rope
2 Sets
100 Reps
@9
3B
Mace Ball Uppercut
2 Sets
15 Reps
@9
3C
Sandbag Suplex
2 Sets
3 Reps
@9
3D
Abs Crunch (Bodyweight)
2 Sets
AMRAP
@9
Day 1
1A
Kettlebell Swing
2 Sets
25 Reps
@9
1B
Burpee
2 Sets
15 Reps
@9
1C
Mace Ball 360
2 Sets
15 Reps
@9
1D
Sandbag To Shoulder
2 Sets
5 Reps
@9
2A
Jump Rope
2 Sets
100 Reps
@9
2B
Squat Push Press
2 Sets
12-15 Reps
@9
2C
Kettlebell Sumo High Pull
2 Sets
20-25 Reps
@9
2D
Mace Ball Chop
2 Sets
15 Reps
@9
3A
Mace Ball Uppercut
2 Sets
15 Reps
@9
3B
Goblet Squat
2 Sets
20 Reps
@9
3C
Sandbag Carry
2 Sets
2 Reps
@9
3D
Windshield Wipers
2 Sets
20 Reps
@9
4
Heavy Bag
3 Sets
3 mins
@9
Day 2
1A
Dip (Weighted)
3 Sets
6-10 Reps
@9
1B
Kettlebell Gorilla Row
3 Sets
15-20 Reps
@9
2A
Bench Press (Barbell)
3 Sets
8-12 Reps
@9
2B
Lat Pulldown (Close Grip)
3 Sets
12-15 Reps
@9
3A
Reverse Bicep Curl (EZ Bar)
3 Sets
12-15 Reps
@9
3B
French Press
3 Sets
12-15 Reps
@9
4A
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
@9
4B
Push Up
3 Sets
AMRAP
@9
5
Neck Extension
3 Sets
15-20 Reps
@9
Day 3
1A
Jump Rope
2 Sets
100 Reps
@9
1B
Kettlebell Clean & Press
2 Sets
15-20 Reps
@9
1C
Split Squat (Dumbbell)
2 Sets
15 Reps
@9
1D
Sandbag Over Bar
2 Sets
5 Reps
@9
2A
Deadlift (Barbell)
2 Sets
5 Reps
@9
2B
Walking Lunge
2 Sets
20 Reps
@7
2C
Mace Ball Strike
2 Sets
15 Reps
@9
2D
Leg Raise (Captain's Chair)
2 Sets
15 Reps
@9
3
Heavy Bag
3 Sets
3 mins
@9
Day 4
1A
Dip (Bodyweight)
3 Sets
AMRAP
@9
1B
Face Pull
3 Sets
12-15 Reps
@9
2A
Pull-Up (Bodyweight)
3 Sets
AMRAP
@9
2B
Push Up
3 Sets
AMRAP
@9
3A
Bicep Curl (EZ Bar)
3 Sets
12-15 Reps
@9
3B
Tricep Pushdown (Cable)
3 Sets
12-15 Reps
@9
4A
Inverted Row
3 Sets
AMRAP
@9
4B
Upright Row (Barbell)
3 Sets
12-15 Reps
@9
4C
Neck Curl
3 Sets
15-20 Reps
@9
Day 5
1A
Mace Ball 360
2 Sets
15 Reps
@9
1B
Chin-Up (Bodyweight)
2 Sets
AMRAP
@9
1C
Farmer's Walk (Weighted)
2 Sets
2 Reps
@9
1D
Walking Lunge
2 Sets
20 Reps
@7
2A
Kettlebell Swing
2 Sets
20-25 Reps
@9
2B
Kettlebell Clean & Press
2 Sets
15-20 Reps
@9
2C
Mace Ball Chop
2 Sets
15 Reps
@9
3A
Jump Rope
2 Sets
100 Reps
@9
3B
Mace Ball Uppercut
2 Sets
15 Reps
@9
3C
Sandbag Suplex
2 Sets
3 Reps
@9
3D
Abs Crunch (Bodyweight)
2 Sets
AMRAP
@9
Day 1
1A
Kettlebell Swing
2 Sets
25 Reps
@9
1B
Burpee
2 Sets
15 Reps
@9
1C
Mace Ball 360
2 Sets
15 Reps
@9
1D
Sandbag To Shoulder
2 Sets
5 Reps
@9
2A
Jump Rope
2 Sets
100 Reps
@9
2B
Squat Push Press
2 Sets
12-15 Reps
@9
2C
Kettlebell Sumo High Pull
2 Sets
20-25 Reps
@9
2D
Mace Ball Chop
2 Sets
15 Reps
@9
3A
Mace Ball Uppercut
2 Sets
15 Reps
@9
3B
Goblet Squat
2 Sets
20 Reps
@9
3C
Sandbag Carry
2 Sets
2 Reps
@9
3D
Windshield Wipers
2 Sets
20 Reps
@9
4
Heavy Bag
3 Sets
3 mins
@9
Day 2
1A
Dip (Weighted)
3 Sets
6-10 Reps
@9
1B
Kettlebell Gorilla Row
3 Sets
15-20 Reps
@9
2A
Bench Press (Barbell)
3 Sets
8-12 Reps
@9
2B
Lat Pulldown (Close Grip)
3 Sets
12-15 Reps
@9
3A
Reverse Bicep Curl (EZ Bar)
3 Sets
12-15 Reps
@9
3B
French Press
3 Sets
12-15 Reps
@9
4A
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
@9
4B
Push Up
3 Sets
AMRAP
@9
5
Neck Extension
3 Sets
15-20 Reps
@9
Day 3
1A
Jump Rope
2 Sets
100 Reps
@9
1B
Kettlebell Clean & Press
2 Sets
15-20 Reps
@9
1C
Split Squat (Dumbbell)
2 Sets
15 Reps
@9
1D
Sandbag Over Bar
2 Sets
5 Reps
@9
2A
Deadlift (Barbell)
2 Sets
5 Reps
@9
2B
Walking Lunge
2 Sets
20 Reps
@7
2C
Mace Ball Strike
2 Sets
15 Reps
@9
2D
Leg Raise (Captain's Chair)
2 Sets
15 Reps
@9
3
Heavy Bag
3 Sets
3 mins
@9
Day 4
1A
Dip (Bodyweight)
3 Sets
AMRAP
@9
1B
Face Pull
3 Sets
12-15 Reps
@9
2A
Pull-Up (Bodyweight)
3 Sets
AMRAP
@9
2B
Push Up
3 Sets
AMRAP
@9
3A
Bicep Curl (EZ Bar)
3 Sets
12-15 Reps
@9
3B
Tricep Pushdown (Cable)
3 Sets
12-15 Reps
@9
4A
Inverted Row
3 Sets
AMRAP
@9
4B
Upright Row (Barbell)
3 Sets
12-15 Reps
@9
4C
Neck Curl
3 Sets
15-20 Reps
@9
Day 5
1A
Mace Ball 360
2 Sets
15 Reps
@9
1B
Chin-Up (Bodyweight)
2 Sets
AMRAP
@9
1C
Farmer's Walk (Weighted)
2 Sets
2 Reps
@9
1D
Walking Lunge
2 Sets
20 Reps
@7
2A
Kettlebell Swing
2 Sets
20-25 Reps
@9
2B
Kettlebell Clean & Press
2 Sets
15-20 Reps
@9
2C
Mace Ball Chop
2 Sets
15 Reps
@9
3A
Jump Rope
2 Sets
100 Reps
@9
3B
Mace Ball Uppercut
2 Sets
15 Reps
@9
3C
Sandbag Suplex
2 Sets
3 Reps
@9
3D
Abs Crunch (Bodyweight)
2 Sets
AMRAP
@9