PUMP CONDITION

Training Split & Primary Lifts

• Monday – Upper Body Push and Pull – High Rep Dumbbell Strict Press
• Tuesday – Lower Body Squat Biased – Front Squat Intensity Sets
• Wednesday – Arms and Shoulders – Twist Curl and Skull Crusher SUPERSET
• Thursday – Active Rest Day with Mobility
• Friday – Full Body Pull – Deficit Deadlifts
• Saturday – Full Body Push – Bench Press and Split Squat SUPERSET
• Sunday – Rest Day & Work In Lesson

Strength Balance Focus

• Monday – Dumbbell Bench Press and Strict Pull-Up SUPERSETS
• Tuesday – Lunges and Hamstring Curl SUPERSETS
• Wednesday – Side and Rear Delt SUPERSETS
• Friday – Rear Delts and Lat SUPERSETS
• Saturday – Chest and Tricep SUPERSETS

Conditioning Focus

• Monday – HOT START + 12 Minute AMRAP – Cardio with Bodyweight Pushing and DB Oy Lift
• Tuesday – High Effort Interval Weight Training – Dumbbell Deadlifts and Jumps w/ High Effort Cardio
• Wednesday – Every 4min Fatigued Shoulder & Arms Grinder Sets
• Friday – AEROBIC BODYBUILDING + Timed Fatigue Abdominals & Back
• Saturday – Timed High Volume Quads and Shoulders

TEASERS

Wednesday Conditioning

Every 4mins x 3 Sets
1min Farmers Carry 50/35lbs
10 DB Burpees 50/35lbs
15 Waiter Curls 50/35lbs
15 Diamond Push Up

Saturday Conditioning

For Time 5-10-15-15-10-5
Dumbbell Front Squat (50/35lb or 35/20lb)
Dual Dumbbell Hang Clean High Pull (50/35lb or 35/20lb)
*30 Double Unders or 60 Single Unders between each round (5 Total Sets of Jump Rope)
*15min Time Cap

PERFORM

Training Split & Primary Lifts

• Monday – Upper Body Push and Squat – Back Squat
• Tuesday – Full Body Pull – Snatch and Conventional Deadlifts
• Wednesday – Arms and Shoulders – Bicep Curls, Tricep Extensions, and Shoulder Laterals
• Thursday – Active Rest Day with Mobility
• Friday – Upper Body Push and Squat – Front Squat and Bench Press
• Saturday – Full Body Pull – Cleans and RDLs
• Sunday – Rest Day & Work In Lesson

Strength Balance Focus

• Monday – Touch and Go Push Presses
• Tuesday – High Volume Strict Pull Ups
• Wednesday – Muscle Up Skill Work and Wrist/Shoulder Bulletproofing
• Friday – Lateral Core Work, Unilateral Carries
• Saturday – Tripod DB Rows and Pull-Overs

Conditioning Focus

• Monday – Hot Start Sprint and Upper Body Strength & Bodyweight/Lightweight 12min AMRAPs
• Tuesday – Challenging Barbell and Core Grinders
• Wednesday – Alphabet Soup – Every 7min Mixed Modal Intervals
• Friday – Hot Start Intervals and High Volume Squat Burpee Conditioning
• Saturday – Power Work with TnG Oly Lifts and Cardio Machine Sprints

TEASERS

Wednesday Conditioning

Every 7mins x 3-4 Sets
A. 15 Russian KBS 70/53lb or 53/35lb
B. 50 Double Unders or 100 Single Unders
C. 12-20 Cal Row
D. 12 Burpee over Rower
E. 12 Wall Balls 20/14lbs to 10′ or 15 Cyclist Air Squat

 

Set 1 – ABCDE
Set 2 – EDCBA
Set 3 – CDEAB
Set 4 – BAEDC

Saturday Conditioning

3 sets @ High Effort
Bike 15/12 Calories
Power Snatch x 10 (95/65lb)
rest 2mins between sets

• With each set increase your speed on the Bike or Rower and attempt to cycle the barbell with greater efficiency and/or speed.

PILLARS & minimalist

Training Split & Primary Lifts

• Monday – Upper Body Push and Pull – High Rep Dumbbell Strict Press
• Tuesday – Lower Body Squat Biased – Front Squat Intensity Sets
• Wednesday – Active Rest Day with Mobility
• Thursday – Full Body Pull Day – Sumo Deadlift
• Friday – Full Body Push Day – Bench Press & Split Squat SUPERSET
• Saturday – Active Rest Day with Mobility
• Sunday – Rest Day & Work In Lesson

Strength Balance Focus

• Monday – Dumbbell Bench Press and Strict Pull-Up SUPERSETS
• Tuesday – Lunges and Hamstring Curl SUPERSETS
• Thursday – Upper Back Row and Bicep SUPERSETS
• Friday – Triceps and Shoulder SUPERSET

Conditioning Focus

• Monday – 12 Minute AMRAP – Cardio with Bodyweight Pushing and DB Oy Lift
• Tuesday – High Effort Interval Weight Training – Dumbbell Deadlifts and Jumps w/ High Effort Cardio
• Thursday – Timed Fatigued Abdominals and Back
• Friday – Timed High Volume Quads and Chest w/ Jump Roping

TEASERS

Friday Conditioning

For Time 5-10-15-15-10-5
Dumbbell Front Squat (50/35lb or 35/20lb)
Dual Dumbbell Hang Clean High Pull (50/35lb or 35/20lb)
*30 Double Unders or 60 Single Unders between each round (5 Total Sets of Jump Rope)
*15min Time Cap

Monday Strength Balance SUPERSET

Every 3:30 x 3 Sets Perform the following SuperSet

1. Incline Dumbbell 1-1/4 Bench Press x 10-12reps @ RPE 7
   -30sec rest and proceed to 2-
2. BW Pronated Strict Pull-Ups or Band/Machine-Assisted Pronated Strict Pull-Ups
   Max Reps to Failure
   *Choose a pull-up variation (BW or Assisted) that allows you to get a minimum of 10 reps
   -rest until the next 3:30 interval and restart 1-