Week 1 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6

Bench {8, 6, 4, 4, 4, 5, 6, 7, 8} Squat {8, 6, 4, 4, 4, 5, 6, 7, 8} Overhead Press {8, 6, 4, 4, 4, 5, 6, 7, 8} Squat {8, 6, 4, 4, 4, 5, 6, 7, 8} 7 Rounds
7Curls + 7 Front Raise + 7 Around
STRENGH OH Press {6, 5, 3, 5, 7, 4, 6, 8} Clean Pull {6, 5, 3, 5, 7, 4, 6, 8} Incline Bench {6, 5, 3, 5, 7, 4, 6, 8} Clean Pull {6, 5, 3, 5, 7, 4, 6, 8} the world

Weighted Shoulder Blaster x 2 Rower {8, 6, 4, 4, 4, 5, 6, 7, 8} Weighted Shoulder Blaster x 2 Rower {8, 6, 4, 4, 4, 5, 6, 7, 8} Arnold Press 4x10
5 Rounds 5 Rounds
1) Push-Up + Ab Roller 1) Push-Up + Ab Roller 5 Single Arm Swing 1) Push-Up + Ab Roller
5 Single Arm Swing
{ 40, 30, 20 } { 40, 30, 20 } 4 KB Swing { 40, 30, 20 }
4 KB Swing
METCON 2) 5-1 Snatch Prog. Light 2) 5-1 Snatch Prog. Light 3 Strict Press 2) 5-1 Snatch Prog. Light
3 Strict Press
3) 21-15-9 3) 21-15-9 2 KB Snatch 3) 21-15-9
2 KB Snatch
Heavy KB Swing Heavy KB Swing 1 KB Carry Heavy KB Swing
1 KB Carry
Repeat 4/5 Goal Pace 6-8 Echo Bike 5x: Sprint Echo Bike 5x: Repeat 4/5 Goal Pace 6-8
Run: 2:00 5:00 8x25m 5:00 Run: 2:00
CONDITIONING Rest 30 secs 30 KB Front Squat
Jog: 1 :00 30 KB Front Squat Jog: 1 :00
30 Squat/20 Lunge/10 Lateral 15 Lunge 4x KB Carry 15 Lunge 30 Squat/20 Lunge/10 Lateral

Week 2 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6

Bench {8, 6, 4, 4, 4, 5, 6, 7, 8} Squat {8, 6, 4, 4, 4, 5, 6, 7, 8} Overhead Press {8, 6, 4, 4, 4, 5, 6, 7, 8} Squat {8, 6, 4, 4, 4, 5, 6, 7, 8}
7 Rounds
STRENGH OH Press {6, 5, 3, 5, 7, 4, 6, 8} Clean Pull {6, 5, 3, 5, 7, 4, 6, 8} Incline Bench {6, 5, 3, 5, 7, 4, 6, 8} 7 Curls + 7 Front Raise + 7 Around
Clean Pull {6, 5, 3, 5, 7, 4, 6, 8}
the world
Weighted Shoulder Blaster x 2 Rower {8, 6, 4, 4, 4, 5, 6, 7, 8} Weighted Shoulder Blaster x 2 Rower {8, 6, 4, 4, 4, 5, 6, 7, 8}

5 Rounds 1) Push-Up + MTN Climber 5 Rounds 5 Rounds

1) Push-Up + MTN Climber
8x DBL KB Snatch { 40, 30, 20 } 8x DBL KB Snatch 8x DBL KB Snatch
METCON { 40, 30, 20 }
6x DBL KB Press 2)1- 5-1 Snatch Prog. Light 6x DBL KB Press 6x DBL KB Press
2)1- 5-1 Snatch Prog. Light
10x DBL KB Shrug 10x DBL KB Shrug 10x DBL KB Shrug

Repeat 4/5 Goal Pace 6-8 Echo Bike 5x: Sprint Echo Bike 5x: Repeat 4/5 Goal Pace 6-8
Run: 3:00 8x50m 5:00 Run: 3:00
CONDITIONING 5:00
Jog: 2 :00 Rest 60 secs KB 30 Squat/20 Lunge/10 Lateral Jog: 2 :00
KB 30 Squat/20 Lunge/10 Lateral
30 Squat/20 Lunge/10 Lateral 30 Squat/20 Lunge/10 Lateral

Week 3 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6

Bench {8, 6, 4, 4, 4, 5, 6, 7, 8} Squat {8, 6, 4, 4, 4, 5, 6, 7, 8} Overhead Press {8, 6, 4, 4, 4, 5, 6, 7, 8} Squat {8, 6, 4, 4, 4, 5, 6, 7, 8} 7 Rounds
7 Curls + 7 Front Raise + 7 Around
STRENGH OH Press {6, 5, 3, 5, 7, 4, 6, 8} Clean Pull {6, 5, 3, 5, 7, 4, 6, 8} Incline Bench {6, 5, 3, 5, 7, 4, 6, 8} Clean Pull {6, 5, 3, 5, 7, 4, 6, 8} the world

Weighted Shoulder Blaster x 2 Rower {8, 6, 4, 4, 4, 5, 6, 7, 8} Weighted Shoulder Blaster x 2 Rower {8, 6, 4, 4, 4, 5, 6, 7, 8} Arnold Press 4x10
5 Rounds 5 Ronds
1) D-Push-Up + MTN Climber 5 Single Arm Swing 1) D-Push-Up + MTN Climber 5 Single Arm Swing 1) D-Push-Up + MTN Climber
{ 40, 30, 20 } 4 KB Swing { 40, 30, 20 } 4 KB Swing { 40, 30, 20 }
METCON 2)1- 5-1 Snatch Prog. Light 2)1- 5-1 Snatch Prog. Light 3 Strict Press 2)1- 5-1 Snatch Prog. Light
3 Strict Press
3) 21-15-9 2 KB Snatch 3) 21-15-9 2 KB Snatch 3) 21-15-9
1 KB Carry 1 KB Carry
Repeat 4/5 Goal Pace 6-8 Echo Bike 5x: Sprint Echo Bike 5x: Repeat 4/5 Goal Pace 6-8
Run: 3:00 5:00 12x25m 5:00 Run: 3:00
CONDITIONING 30 KB Front Squat Jog: 3 :00
Jog: 3 :00 30 KB Front Squat Rest 30 secs
30 Squat/20 Lunge/10 Lateral 15 Lunge 4x KB Carry 15 Lunge 30 Squat/20 Lunge/10 Lateral
 Week 4 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6
Bench x2 {10, 8, 6, 4, 2} Bench x2 {10, 8, 6, 4, 2} 7 Mins: 7 Curls + 7 Pullovers + 7
Squat x2 {10, 8, 6, 4, 2} Squat x2 {10, 8, 6, 4, 2}
Around the world + 7 Clean and
STRENGH OH Press x2 {10, 8, 6, 4, 2} OH Press x2 {10, 8, 6, 4, 2} Jerk
Clean Pull x2 10, 8, 6, 4, 2} Clean Pull x2 10, 8, 6, 4, 2}
Weighted Shoulder Blaster x 2 Weighted Shoulder Blaster x 2
5 Rounds 5 Rounds
Push Up + Sit-Up: 5 Single Arm Swing Push Up + Sit-Up: 5 Single Arm Swing Push Up + Sit-Up:
{ 50, 40, 30 } 4 KB Swing { 50, 40, 30 } 4 KB Swing { 50, 40, 30 }
METCON 3 Strict Press 3 Strict Press
Pull-Up x2 {10, 8, 6, 4, 2} 2 KB Snatch Pull-Up x2 {10, 8, 6, 4, 2} 2 KB Snatch Pull-Up x2 {10, 8, 6, 4, 2}
1 KB Carry 1 KB Carry
Repeat 5 Goal Pace 6-8 5 Rounds: 5 Rounds Repeat 5 Goal Pace 6-8 5 Rounds: 5 Rounds Repeat 5 Goal Pace 6-8
Run: 2:00 Dead Lift X5 Squat x 20 Run: 2:00 Dead Lift X5 Squat x 20 Run: 2:00
CONDITIONING Jog: 1 :00
Jog: 1 :00 Bike 2:00 Bike 2:00 Jog: 1 :00 Bike 2:00 Bike 2:00
30 Squat/20 Lunge/10 Lateral 30 Squat/20 Lunge/10 Lateral 30 Squat/20 Lunge/10 Lateral

Week 5 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6

Bench {8, 6, 4, 4, 4, 5, 6, 7, 8} Squat {8, 6, 4, 4, 4, 5, 6, 7, 8} Overhead Press {8, 6, 4, 4, 4, 5, 6, 7, 8} Squat {8, 6, 4, 4, 4, 5, 6, 7, 8} 7 Mins: 7 Curls + 7 Pullovers +
7 Around the world + 7 Clean
STRENGH OH Press {6, 5, 3, 5, 7, 4, 6, 8} Deadlift {6, 5, 3, 5, 7, 4, 6, 8} Incline Bench {6, 5, 3, 5, 7, 4, 6, 8} Deadlift {6, 5, 3, 5, 7, 4, 6, 8} and Jerk

Weighted Shoulder Blaster x 2 Leg Blaster x 2 Weighted Shoulder Blaster x 2 Leg Blaster x 2

4 Rounds HRP + Sit-Up: Push-Up/HRP + Sit-Up: HRP + Sit-Up: Push-Up/HRP + Sit-Up:

KB Farmers Carry + { 40, 30, 20 } { 40, 30, 20 } { 40, 30, 20 } { 40, 30, 20 }
METCON 8x Pull Ups

Repeat 4/5 Goal Pace 6-8 Echo Bike 5x: Sprint Echo Bike 5x: Repeat 4/5 Goal Pace 6-8
Run: 2:00 5:00 8x25m 5:00 Run: 2:00
CONDITIONING 30 KB Front Squat Rest 30 secs 30 KB Front Squat Jog: 1 :00
Jog: 1 :00
30 Squat/20 Lunge/10 Lateral 15 Lunge 4x KB Carry 15 Lunge 30 Squat/20 Lunge/10 Lateral

Week 6 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6

Bench {8, 6, 4, 4, 4, 5, 6, 7, 8} Squat {8, 6, 4, 4, 4, 5, 6, 7, 8} Overhead Press {8, 6, 4, 4, 4, 5, 6, 7, 8} Squat {8, 6, 4, 4, 4, 5, 6, 7, 8} 7 Mins: 7 Curls + 7 Pullovers + 7
Around the world + 7 Clean and Jerk
STRENGH OH Press {6, 5, 3, 5, 7, 4, 6, 8} Clean Pull {6, 5, 3, 5, 7, 4, 6, 8} Incline Bench {6, 5, 3, 5, 7, 4, 6, 8} Clean Pull {6, 5, 3, 5, 7, 4, 6, 8}

Weighted Shoulder Blaster x 2 Leg Blaster x 4 Weighted Shoulder Blaster x 2 Leg Blaster x 4

Push-Up/HRP + Sit-Up: 4 Rounds Push-Up/HRP + Sit-Up: 4 Rounds Push-Up/HRP + Sit-Up:

{ 50, 40, 30 } KB Farmers Carry + { 50, 40, 30 } KB Farmers Carry + { 50, 40, 30 }
METCON Pull Up Pull Up

Repeat 4/5 Goal Pace 6-8 Echo Bike 5x: Sprint Echo Bike 5x: Repeat 4/5 Goal Pace 6-8
Run: 2:00 5:00 8x25m 5:00 Run: 2:00
CONDITIONING Rest 30 secs 30 KB Front Squat Jog: 1 :00
Jog: 1 :00 30 KB Front Squat
30 Squat/20 Lunge/10 Lateral 15 Lunge 4x KB Carry 15 Lunge 30 Squat/20 Lunge/10 Lateral
 Week 7 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6
Bench {8, 6, 4, 4, 4, 5, 6, 7, 8} Squat {8, 6, 4, 4, 4, 5, 6, 7, 8} Overhead Press {8, 6, 4, 4, 4, 5, 6, 7, 8} Squat {8, 6, 4, 4, 4, 5, 6, 7, 8} 7 Mins: 14 Curls + 14 Front Raise + 14
Around the world
STRENGH OH Press {6, 5, 3, 5, 7, 4, 6, 8} Clean Pull {6, 5, 3, 5, 7, 4, 6, 8} Incline Bench {6, 5, 3, 5, 7, 4, 6, 8} Clean Pull {6, 5, 3, 5, 7, 4, 6, 8}
Arnold Press 4x10

Push-Up/HRP + Sit-Up: DB Swing|Squats: Push-Up/HRP + Sit-Up: DB Swing|Squats: Push-Up/HRP + Sit-Up:

{ 40, 30, 20 } 30|10, 25|15, 20|20, 15|25, 10|30 { 40, 30, 20 } 30|10, 25|15, 20|20, 15|25, 10|30 { 40, 30, 20 }
METCON
(5) 10 Burpees + 10 T2B (5) 10 Burpees + 10 T2B (5) 10 Burpees + 10 T2B

1‐HR RUCKSACK 6 sets of 100 {1 min rest} 15‐MILE RUCKSACK

RUN 5 MILES@ 8:30 RUN 2 MILES in 13 minutes
CONDITIONING HIKE WITH 60LB LOAD 5 sets x200m {2 min rest} MARCH, 17MIN/MI
min/mile pace 50LB LOAD

Week 8 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6

Bench {8, 6, 4, 4, 4, 5, 6, 7, 8} Squat {8, 6, 4, 4, 4, 5, 6, 7, 8} Overhead Press {8, 6, 4, 4, 4, 5, 6, 7, 8} Squat {8, 6, 4, 4, 4, 5, 6, 7, 8} 7 Mins: 14 Curls + 14 Front Raise + 14
Around the world
STRENGH OH Press {6, 5, 3, 5, 7, 4, 6, 8} Deadlift {6, 5, 3, 5, 7, 4, 6, 8} Incline Bench {6, 5, 3, 5, 7, 4, 6, 8} Deadlift {6, 5, 3, 5, 7, 4, 6, 8}
Arnold Press 4x10

Push-Up/HRP + Sit-Up: Clean Pull Push-Up/HRP + Sit-Up: Clean Pull Push-Up/HRP + Sit-Up:
{ 50, 40, 30 } KB Farmers|Pull Up { 50, 40, 30 } KB Farmers|Pull Up { 50, 40, 30 }
METCON
21-15-9 21-15-9
(5) 10 Burpees + 10 T2B Shoulder Blast (5) 10 Burpees + 10 T2B Shoulder Blast (5) 10 Burpees + 10 T2B

6 sets of 100 {1 min rest} 15‐MILE RUCKSACK

RUN 5 MILES@ 8:00 1‐HR RUCKSACK
CONDITIONING 5 sets x200m {2 min rest} RUN 2 MILES in 13 minutes MARCH, 15MIN/MI
min/mile pace HIKE WITH 60LB LOAD
60LB LOAD

Week 9 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6

Bench {8, 6, 4, 4, 4, 5, 6, 7, 8} Squat {8, 6, 4, 4, 4, 5, 6, 7, 8} Overhead Press {8, 6, 4, 4, 4, 5, 6, 7, 8} Squat {8, 6, 4, 4, 4, 5, 6, 7, 8} 7 Mins: 7 Curls + 7 Front Raise + 7
Around the world
STRENGH OH Press {6, 5, 3, 5, 7, 4, 6, 8} Clean Pull {6, 5, 3, 5, 7, 4, 6, 8} Incline Bench {6, 5, 3, 5, 7, 4, 6, 8} Clean Pull {6, 5, 3, 5, 7, 4, 6, 8}
Arnold Press 4x10

Push-Up/HRP + Sit-Up: DB Swing|Squats: Push-Up/HRP + Sit-Up: DB Swing|Squats: Push-Up/HRP + Sit-Up:

{ 60, 50, 40 } 30|10, 25|15, 20|20, 15|25, 10|30 { 60, 50, 40 } 30|10, 25|15, 20|20, 15|25, 10|30 { 60, 50, 40 }
METCON
(5) 10 Burpees + 10 T2B (5) 10 Burpees + 10 T2B (5) 10 Burpees + 10 T2B

15‐MILE RUCKSACK
RUN 5 MILES@ 7:45 1‐HR RUCKSACK 6 sets of 100 {1 min rest}
CONDITIONING RUN 2 MILES in 13 minutes MARCH, 15MIN/MI
min/mile pace HIKE WITH 60LB LOAD 5 sets x200m {2 min rest} 60LB LOAD
 Week 10 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6
Bench {8, 6, 4, 4, 4, 5, 6, 7, 8} Squat {8, 6, 4, 4, 4, 5, 6, 7, 8} Overhead Press {8, 6, 4, 4, 4, 5, 6, 7, 8} Squat {8, 6, 4, 4, 4, 5, 6, 7, 8} Bicep Curls

STRENGH OH Press {6, 5, 3, 5, 7, 4, 6, 8} Deadlift {6, 5, 3, 5, 7, 4, 6, 8} Incline Bench {6, 5, 3, 5, 7, 4, 6, 8} Deadlift {6, 5, 3, 5, 7, 4, 6, 8} Triceps Extension

Clean Pull Push-Up/HRP + Sit-Up: Clean Pull Push-Up/HRP + Sit-Up:

Push-Up/HRP + Sit-Up:
KB Farmers|Pull Up { 50, 40, 30 } KB Farmers|Pull Up { 50, 40, 30 }
METCON { 50, 40, 30 }
21-15-9 21-15-9
Shoulder Blast (5) 10 Burpees + 10 T2B Shoulder Blast (5) 10 Burpees + 10 T2B
(5) 10 Burpees + 10 T2B

1‐HR RUCKSACK 6 sets of 100 {1 min rest} 15‐MILE RUCKSACK

RUN 6 MILES@ 8:30 RUN 2 MILES in 12 minutes
CONDITIONING HIKE WITH 65LB LOAD 5 sets x200m {2 min rest} MARCH, 14MIN/MI
min/mile pace 65 LB LOAD

Week 11 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6

Bench {8, 6, 4, 4, 4, 5, 6, 7, 8} Squat {8, 6, 4, 4, 4, 5, 6, 7, 8} Overhead Press {8, 6, 4, 4, 4, 5, 6, 7, 8} Squat {8, 6, 4, 4, 4, 5, 6, 7, 8} Bicep Curls

STRENGH OH Press {6, 5, 3, 5, 7, 4, 6, 8} Clean Pull {6, 5, 3, 5, 7, 4, 6, 8} Incline Bench {6, 5, 3, 5, 7, 4, 6, 8} Clean Pull {6, 5, 3, 5, 7, 4, 6, 8} Triceps Extension

DB Swing|Squats: Push-Up/HRP + Sit-Up:

Push-Up/HRP + Sit-Up: DB Swing|Squats: Push-Up/HRP + Sit-Up:
30|10, 25|15, 20|20, 15|25, 10|30 { 40, 30, 20 }
{ 40, 30, 20 } 30|10, 25|15, 20|20, 15|25, 10|30 { 40, 30, 20 }
METCON
(5) 10 Burpees + 10 T2B
(5) 10 Burpees + 10 T2B (5) 10 Burpees + 10 T2B

6 sets of 100 {1 min rest} 10‐MILE RUCKSACK

RUN 6 MILES@ 8:00 1‐HR RUCKSACK
CONDITIONING 5 sets x200m {2 min rest} RUN 2 MILES in 12 minutes MARCH, 14MIN/MI
min/mile pace HIKE WITH 65LB LOAD
65LB LOAD

Week 12 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6

Bench {8, 6, 4, 4, 4, 5, 6, 7, 8} Squat {8, 6, 4, 4, 4, 5, 6, 7, 8} Overhead Press {8, 6, 4, 4, 4, 5, 6, 7, 8} Squat {8, 6, 4, 4, 4, 5, 6, 7, 8} Bicep Curls

STRENGH OH Press {6, 5, 3, 5, 7, 4, 6, 8} Deadlift {6, 5, 3, 5, 7, 4, 6, 8} Incline Bench {6, 5, 3, 5, 7, 4, 6, 8} Deadlift {6, 5, 3, 5, 7, 4, 6, 8} Triceps Extension

Push-Up/HRP + Sit-Up: Clean Pull Push-Up/HRP + Sit-Up: Clean Pull Push-Up/HRP + Sit-Up:
{ 40, 30, 20 } KB Farmers|Pull Up { 40, 30, 20 } KB Farmers|Pull Up { 40, 30, 20 }
METCON 21-15-9 21-15-9
(5) 10 Burpees + 10 T2B Shoulder Blast (5) 10 Burpees + 10 T2B Shoulder Blast (5) 10 Burpees + 10 T2B

RUN 6 MILES@ 7:45 6‐MILE RUCKSACK

1‐HR RUCKSACK 6 sets of 100 {1 min rest}
CONDITIONING min/mile pace HIKE WITH 65LB LOAD 5 sets x200m {2 min rest}
RUN 2 MILES in 12 minutes MARCH, 13MIN/MI
65LB LOAD
3, 4, 5, 6 Mile

Rucksack