Week 11

Push Focus

  • Press - 1RM

    • 5x10 @ 50% - after each set of 10, perform 30 mountain climbers

  • Flat Dumbbell Press - Tabata x 8 rounds - :20s on, 10s off - this creeps up fast so be smart about the weight

  • Stability Push-Ups

    • Advanced - each hand and each foot on a squishy slam ball - 3x10

    • Intermediate - each hand on a squishy slam ball, feet on a box - 3x10

    • Beginner - one hand on a squishy slam ball, feet on floor 3x10 (5 each side)

  • Dumbbell Skull Crushers

    • 3x12-15

  • Cable Extensions

    • 3x20 - slow and burny

  • Practice L-Sits

Pull-Focus

  • Dumbbell Deadlift - 3x12

    • After each set, perform max strict CHIN-ups

  • Pull-Ups - 3RM

    • AMRAP 5 minutes with bodyweight - strict as possible. Mix up pronated/supinated grip.

  • Dumbbell Superman Row - 3x12 with 1-2 second pause at full flexion

  • Drag Curls - 3x12

  • Superwomans - 3x12

  • Static Hamstring Hold (ask me to demonstrate) 3x20s on, 20s off

Leg Focus

  • Back Squat - 5RM

  • Bulgarian Split Squirts - 3x15 (each leg)

  • Heavy Wall-Balls

    • 5x15 - rest 60s between sets

  • Banded Hamstring Curls - 3x15-20 (use a bench and lie flat rather than the floor)

  • Russian Twists - 3x30

Week 10

Push Focus

  • Bench Press - 1RM

    • 5x10 @ 50% - after each set of 10, perform max push-ups. Rest 2minutes between sets.

  • Incline Dumbbell Press - 5RM

    • 3x12 @roughly 50% of 5RM - after each set, perform 10-15 dumbbell side raises - Rest 2 minutes between sets

  • Bar Dips - 4x8-12

    • After each set, perform 50 mountain climbers

  • V-Bar Cable Extensions - 8RM

    • After finding 8RM, reduce load by 20 or so pounds.

      • Perform 3 sets with reduced weight for max reps. Rest 60s between cash out sets

  • V-Ups - 50 reps

Pull-Focus

  • Deadlift - 1RM

    • 5x10@50% - no bouncing.

  • Pull-Ups - 1RM

    • AMRAP 5 minutes with bodyweight - strict as possible. Mix up pronated/supinated grip.

  • One Arm Dumbbell Row - Find your 8RM (both arms must complete the 8 reps)

  • Barbell 21’s x 3 sets - rest 60s between sets

  • Hip extensions or Superwomans - 5x10-15 reps

Leg Focus

  • Front Squat - 1RM

    • 5x10@50% - after each set

  • Tabata Jumping Lunges - 8x20s on, 10s off

  • Seated Leg Extensions - 12RM

    • After finding 12RM, reduce load by 10-20 or so pounds

      • Perform 3 sets with reduced weight for max reps. Rest 60s between cash out sets

  • Lateral Lunges with KB in goblet position (flip upside if needed)

    • 3x8-10 reps

  • Strict Leg Raises (90 degrees) - 3x10

Week 9

Push Focus

  • Pause Bench Press - 3x12 - 1 second pause on chest (don’t rest the bar, active no matter what)

  • Wall-walks - 3x3 - as slow and controlled up and down as possible - rest as needed between efforts

  • Single arm arnold dumbbell press - 3x12 (each arm) - perform 20 light side raises after each set

  • Plyometric chest pass - 3x8 - immediately after each set perform max rep push-ups. Rest 2-3 minutes between sets.

  • Overhead dumbbell extension - 2x15

  • Skull crushers - 3x12 (dumbbell or barbell)

Pull Focus

  • Death By “Strict Pull” - Minute 1 , perform 1 rep, Minute 2, perform 2 reps - continue until the clock catches you.

  • Tempo Chin-Ups - 3 sets of 3 reps with a 5 second pause at the bottom and a 5 second pause with chin over the bar

  • Renegade Rows - 3x10 (5 each arm, alternating sides) row right, row left, push-up - after each set - perform 20 hollow rocks

  • Cable Face Pulls - 3x15 - slow and controlled - elbows up high and to the outside - after each set - hold a 30s wall-sit

  • Incline Dumbbell Curls - 8x8 - 10-15s rest between sets - after each set perform 10 strict t2b

  • Wrist Curls - 3x20

Leg Focus (sorry Rich - at least it’s not going to be 400 degrees this time)

  • Back Squat - AMRAP 5 minutes @ bodyweight OR 3/4 bodyweight or 1/2 bodyweight

  • Jumping Barbell Squats + Jumping Barbell Lunges - 10+10 x 4 sets - rest 90s between sets

  • Heavy Wall-Balls - 20s on, 10s off x 8 rounds

  • Deficit KB RDL - 4x10 - After each set - grab one of the KB’s and perform 10 russian swings

  • Seated Weighted Calf Raises - 4x15

  • 100 strict sit-ups

Week 8 - The Week of 8x8's

Workout - PUSH Focus - All 8x8 sets should be as close to unbroken as possible. Rest 20-30s between sets. Rest 2-3 minutes between exercises.

  • Flat Dumbbell Bench Press - 8x8

  • Military Press - 8x8

  • Push-Ups - 8x8

  • Cable Extensions - V-Bar - 8x8

  • Dumbbell Skull Crushers - 8x8

  • Strict T2B - 5x10

Workout - PULL Focus

  • Chin-Up - 8x8

  • Bent Over Barbell Row - 8x8

  • Rope Face Pulls - 8x8

  • Drag Curls - 8x8

  • Two Arm Dumbbell Curls - 8x8

  • Hollow Rocks - 100 reps

Workout LEG FOCUS

  • Front Squat - 8x8

  • Deadlift - 8x8

  • Leg Extensions - 8x8

  • Jumping Back Squats - Barbell - 8x8 - 10s rest between

  • Calf raises - accumulate 100 reps

  • Russian Twists - 5x20

Week 7

Workout - PUSH Focus - Guest appearance by Charles Poliquin

  • Bench Press - 10x10 @4020 tempo - rest 1-2 minutes between sets. Use a weight you can get all sets unbroken

  • Dumbbell Push Press - 3x12 @3020 tempo

  • Dumbbell Side Raises - 3x12 @3020 tempo

  • Diamond Push-Ups - 3x15 @3020 tempo

  • Tabata L-Sit (skip rounds as necessary)

Workout - PULL Focus

  • Pull-Up - 10x10 @4020 tempo - rest 1-2 minutes between sets. Use a band and perform these strict or the hardest ring row variation.

  • One arm dumbbell row - 3x12 (each arm - 3020 tempo)

  • Face Pulls - 3x12 @3020 tempo

  • Two arm dumbbell curls - 3x12 @3020 tempo

  • Arch Holds - 10s on, 20s off x 8 rounds

  • KB Windmills - 3x12 (6 each direction)

Workout LEG FOCUS

  • Back Squat - 10x10 @4020 tempo - rest 1-2 minutes between sets. Use a weight you can get all sets unbroken.

  • Leg Extensions - 5x12 @3020 tempo

  • Lateral KB Lunges - 3x12 (6 each direction)

  • Dumbbell RDL - 3x12 @4020 tempo

  • Banded hamstring curls or machine hamstring curls - 3x12

  • Calf raises - accumulate 100 reps

Week 6

Workout - PUSH Focus

  • 5 sets of max plyo push-ups (no clap) - rest 1- 2 minutes between sets

  • Flat Bench Press - 1RM ; 5x10@50%

  • Dumbbell Push Press + Push-Ups - 21-15-9 - Use 35/20# dumbbells

  • Cable Flys + Rope cable extensions - Tabata mash up x 16 rounds (8 each )

  • Overhead dumbbell extension - 3x12

  • Accumulate max strict t2b in 5 minutes

Workout - PULL Focus

  • Weighted pull-up - 1RM ; 5x10@50%

  • Two arm chest supported dumbbell row + ski erg - 30-20-10

  • Towel Pull-Ups - 5x8 - rest as needed between efforts

  • Concentration curls 3x10 (each arm) - when you finish the third and final set - hold two 53/35# kb’s for max time.

  • Wrist curls - 3x20

  • Hip Extensions - 50 reps - rest as needed

  • Rotational ball slams - 3x20 (10 each side, alternating)

Workout LEG FOCUS

  • 21-15-9 - jumping lunge + jumping back squat - use a empty barbell

  • Back squat - heavy single by feel

  • 100 walking dumbbell lunges - every 20 reps - hold a 30s wall-sit

  • Single leg dumbbell DL - 3x10-12

  • Banded hamstring curls or machine hamstring curls - 3x12

  • Calf raises - accumulate 100 reps

Week 5

Workout - PUSH Focus

  • 100 Push-ups for time - CAP - 6 minutes

  • Incline Barbell Bench Press - 10RM

  • Hang DB Clean + Press - 3x10 (each arm - go heavy)

  • Flat Dumbbell Flys - 3x12 - after each set hold a TRUE PLANK - 30s

  • EZ Bar Skull Crushers - 3x21 - 7 slow, 7 fast, 7 slow

  • Single Arm Banded Tricep extensions - 3x15 (each arm)

  • Windshield Wipes - 5x10 (5 each direction)

Workout - PULL Focus

  • Pull-Ups - 100 reps for time - CAP - 10 minutes

  • One Arm Dumbbell Row - 10RM (each arm - no rest between arms)

  • Seated Cable Rope Pull-Down - 3x12

  • Incline Dumbbell Curls - 3x20 (10 each arm, alternating - no swinging on bottom)

  • Drag Curls - 8x8 - 20s rest between sets

  • 45# Iron Plate Hold - 3xmax time - rest 1-2 minutes between sets

  • Strict Leg Raises - 3-5x10

Workout LEG FOCUS

  • Hip Extensions - 3x15

  • Front Squat - Accumulate 50 reps at 135/95 in as few sets as possible - no grinding

  • Dumbbell Front Squats - 3x12 - rest 30s between sets - choose a weight that allows you to do this with perfect form.

  • Pistol Squats - 3x12 (6 each leg, alternating)

  • Banded hamstring curls or machine hamstring curls - 3x12

  • Wall-Sit - Accumulate 5 minutes

  • Accumulate 2-3 minutes in an L-Sit or 2-3 minutes in a hollow position

Week 4

Workout 7E

  • Dips - AMRAP 5 minutes - strict as possible

  • Wall-walks - 5 reps

  • Flat dumbbell bench press - 3x20

  • Wall-walks - 5 reps

  • Cable or dumbbell flys - 3x12 - after each set hold a 20s handstand

  • Wall-walks - 5 reps

  • DB skull crushers
    Diamond Push-ups
    21-15-9

  • Wall-walks - 5 reps

  • 100 strict sit-ups for time

Workout 8E

  • Pull-Ups - AMRAP 5 minutes - strict as possible

  • Chin-Ups - AMRAP 5 minutes - strict as possible

  • Dumbbell Pull-Overs - 3x12 - after each set perform 12 reverse flys

  • Landmine row - 3x20

  • Barbell 21’s x 3 sets

  • Concentration Curls - 3x10 (each arm)

  • Farmer Hold - Accumulate 5 minutes with 2 heavy KB’s - 10 minute cap

Workout 9E

  • Hexbar DL - 3x10 - after each set perform 10 “supermans” - slow and controlled

  • Weighted jumping squats - 5x10 @25% - rest 60s between efforts

  • DB step-up and overs - 3x10 (5 each direction) - after each set perform 5 strict leg raises

  • Banded hamstring curls or machine hamstring curls - 3x12

  • Jumping lunges - accumulate 100 reps as fast as possible

  • KB Windmills - 3x10 (5 each direction) - after each set perform 20 hollow rocks