So Fit 2021.1
We took your advice and we improved
the programs from 2020.
The focus of this program is to build
your classic lifts (Bench, Squat,
Deadlift, Press) and your body weight
strength (Pull Ups, Push Ups). Like
previous programs, this one will have
your warm up, strength and
conditioning. However, unlike
previous programs, this program will
not center itself around the repetitive
use of those classic lifts. You will see
much more variety in this program
than previous programs and we hope
you enjoy it. Welcome to the new
Classic Training 2021.1.
Strength sets are working sets, warm
up to your weight for these sets, then
begin the, example 5 x 6 as 5 sets of 6
reps at the same weight. Looking for
that 6th rep to be a fight every set, go
heavy.
Breakdown of the week will be:
Monday: Shoulders
Tuesday: Quads and Core
Wednesday: Back and Biceps
Thursday: Rest
Friday: Chest, Triceps and Core
Saturday: Hamstrings, Calves and Core
Sunday: Rest
You can change the rest day from
Thursday to Saturday if you enjoy
having your weekends off or if you
know you recover better from back to
back days off.
Don’t forget to stop by 1st Phorm for
all the supplements to help you
achieve your goals. Cheers!
Week 1, Day 1
Warm Up:
1mile Run, for time
Strength, 5 x 6:
Strict Press
-supersetSeated Arnold Press
Accessory, 3-4 x 8-12:
DB Front + Side Raises
Cable Face Pulls
Plate Round the Worlds
Conditioning:
12min AMRAP
(As Many Reps As Possible in 12min)
30 Single Unders/Double Unders
15 Hang Release Push Ups
15 American KBS (Kettle Bell Swings)
Week 1, Day 2
Warm Up:
10min Bike, any bike, casual pace
Strength, 5 x 6:
Front Squats
-supersetLeg Extensions
Accessory, 3-4 x 8-12:
Box Back Squats
Tempo Goblet Squats (3sec down,
3sec pause, explode up)
Weighted Lateral Lunges
Conditioning:
3 Rounds For Time (RFT)
20 Jumping Lunges
16 Alternating DB Snatches
12 V-Ups/Leg Raises
Cash Out:
Fast Eddies x 10 Reps
Week 1, Day 3
Warm Up:
5min Stair Climber/Elliptical
Strength, 5 x 6:
Strict Pull Ups
-supersetBench Supported DB Row
Accessory, 3-4 x 8-12:
Ring Rows/Inverted Rows
Ez-Bar Curls
Reverse Incline DB Flyes + Alt DB
Curls
Conditioning:
21-15-9
Barbell Thrusters
Ring Dips/Narrow Push Ups
Strict Pull Ups/Inverted Rows
*Do 21 of each exercise, then do 15,
then do 9 in a circuit format, no rest.
Cash Out:
2x10 Ab Wheel Roll Outs
Week 1, Day 4
Rest
Week 1, Day 5
Warm Up:
10min Slow Jog
Strength, 5 x 6:
Incline Bench Press
-supersetCable Triceps Push Downs
Accessory, 3-4 x 8-12:
Flat DB Bench Press
Cable Flyes, High and Low
Dips/DB Triceps Overhead Extensions
Conditioning:
5 Rounds
1:00 Bike
15 American KBS
12 Burpees
-rest 2:00 between roundsFast Eddies x 10 Reps
Week 1, Day6
Warm Up:
8min Bike As:
:10 sprints, :20 casual
Strength, 5 x 6:
Sumo Deadlifts
-supersetSingle Leg KB Deadlift
Accessory, 3-4 x 8-12:
Deficit Deadlifts
Standing Calf Raises + Single Leg
Exercise Ball Single Leg Hamstring
Curls
Barbell Glute Bridges
Conditioning:
17min AMRAP
10 Devils Press
10 Box Jump Overs
10 Slam Ball Sit Ups
Cash Out:
Fast Eddies x 8 Reps Each
Week 1, Day 7
Rest
Week 2, Day 1
Warm Up:
7min Incline Jog
*degree of incline is up to you
Strength, 5 x 6:
BB Push Press
-supersetAlternating KB Z-Press
Accessory, 3-4 x 8-12:
Seated DB Front Raises
Seated DB Side Raises
Standing Scaption Raises
Conditioning:
21-15-9
American KBS
Burpees
Hand Release Push Ups
Week 2, Day 2
Warm Up:
4min, any bike, as:
:20 sprint, :10 rest
Strength, 5 x 6:
HEAVY Goblet Squats
-supersetBack Squat
Accessory, 3-4 x 8-12:
Weighted Walking Lunges/Leg
Leg Extensions
Weighted Lateral Lunges/Leg
Conditioning:
17min AMRAP
1:00 Bike
12 Barbell Thrusters
6 Strict Pull Ups (Band/Assisted if
needed)
Week 2, Day 3
Warm Up:
EMOM x 6min
6 Burpees
Strength, 5 x 6:
Chin Ups
-supersetSeated Narrow Grip Cable Row
Accessory, 3-4 x 8-12:
Wide Grip Lat Pull Downs
Reverse DB Flyes
DB Pull Overs
Conditioning:
5 Rounds
10 Dips
10 Box Jumps
10 Double KB Sumo Deadlifts
10 V-Ups/10 Tuck Sit Ups
Cash Out:
2x10 Ab Wheel Roll Outs
Week 2, Day 4
Rest
Week 2, Day5
Warm Up:
8min Jog
Strength, 5 x 6:
Narrow Bench Press
-supersetNegative Push Ups
Accessory, 3-4 x 8-12:
Incline DB Bench
Decline Narrow DB Bench
Cable Push Down, Reverse Grip
Conditioning:
14min AMRAP AMRAP
14 Alt DB Snatches
14 Jumping Lunges (total)
14 Push Ups
Week 2, Day 6
Warm Up:
10min Run/Bike as:
:30 sprint, :30 slow, recovery
15 Box Jumps
10 Hand Release Push Ups
Strength, 5 x 6:
Deficit RDL
-supersetSingle Leg Machine Hamstring Curls
Week 3, Day 2
Warm Up:
10min Bike/Stairs
Accessory, 3-4 x 8-12:
Exercise Ball Single Leg Hamstring
Curls
Double KB Sumo Deadlifts
Seated Calf Raises
Farmers Hold DB Reverse Lunges with
3sec Negative
Conditioning:
30-20-10
Alt DB Hang Clean and Press
Goblet Squats
DB Bench Press
Fast Eddies x 8 Reps Each
Week 2, Day 7
Rest
Week 3, Day 1
Warm Up:
Run 10min As:
:40 fast run, :20 casual jog
Strength, 5 x 8:
Seated Arnold Press
-supersetDB Push Press
Accessory, 3-4 x 8-12:
Strict Barbell Press
Cable Face Pulls
Plank KB Pull Throughs/Side
Conditioning:
12min AMRAP
20 KBS
Strength, 5 Sets:
1 ¼ Front Squat x 4 Reps
-supersetLeg Extensions x 8 Reps
Accessory, 3-4 x 8-12:
Goblet Squat, as heavy as possible
Leg Press
-supersetCalf Raises
Weighted Lateral Lunges
Conditioning:
5 Rounds
50 Jump Rope
30’ Double KB Walking Lunges
15 Double KB Thrusters
30’ Double KB Walking Lunges
15 Double KB Sumo Deadlifts
*rest 1:30 after each round
Week 3, Day 3
Warm Up:
10min Bike as:
:30 sprint, :30 easy
Strength, 5 x 8:
Pendlay Rows
-supersetChin Ups
Accessory, 3-4 x 8-12:
Bench Supported DB Row
Seated DB Curls
Seated Machine Cable Row
-supersetEz-Bar 21’s
Conditioning:
15-12-9-6-3
Bar Facing Burpees
Deadlifts
Cash Out:
2x10 Ab Wheel Roll Outs
Week 3, Day 4
Rest
Week 3, Day 5
Warm Up:
Every 3:00 x 4 Rounds
.25m Run
8 Burpees
Strength, 5 x 8:
Incline DB Bench Press
-supersetDecline Bench
Accessory, 3-4 x 8-12:
Flat Narrow DB Bench Press
-supersetCable Triceps Push Downs
Cable Flyes, High and Low
Bench L-Sit
Conditioning:
14min AMRAP
14 Alt DB Snatches
14 Bench Dips
14 DB Sit Ups
Week 3, Day 6
Warm Up:
15min Bike
Strength, 5 x 8:
Double KB Sumo Deadlifts
-superset-
Single Leg Hamstring Curls
Accessory, 3-4 x 8-12:
Single Leg KB Deadlifts
-supersetCalf Raises
Banded Good Mornings x 20
Staggered Stance DB/KB Deadlifts
Conditioning:
For Time:
1mile Run
30 Back Squats at 60%
50 Burpees
Cash Out:
Fast Eddies x 10 Reps
Week 3, Day 7
Rest
Week 4, Day 1
Warm Up:
EMOM x 7min
7 Burpees
Strength, 5 x 8:
Seated DB Shoulder Press
-supersetBarbell Push Press
Accessory, 3-4 x 8-12:
Plate Round the Worlds/Direction
Seated DB Front Raises
-supersetSeated DB Side Raises
Cable Face Pulls
Conditioning:
30-20-10
Jumping Lunges (total reps)
KB Push Press (Alt arms every 5 reps)
KB Sit Ups
Hand Release Push Ups
Week 4, Day 2
Warm Up:
10min Any Bike, as:
:30 Sprint, :30 casual
Strength, 5 x 8:
Back Squats
-supersetGoblet Squats (HEAVY)
Accessory, 3-4 x 8-12:
Single Leg, Leg Extensions
-supersetBulgarian Split Squats (weighted)
Weighted Step Ups
Conditioning:
22-16-10
Box Jumps
Bench Dips
Alt DB Snatches
30 Single Unders Each Round
5 Burpee Box Jumps/Burpee Tuck
Jumps
Cash Out:
Fast Eddies x 10 Reps
Cash Out:
2x10 Ab Wheel Roll Outs
Week 4, Day 4
Rest
Week 4, Day 5
Warm Up:
E4MOM x 16min
400m Run
8 Hand Release Push Ups
Strength, 5 x 8:
Bench Press
-supersetDecline DB Flyes
Week 4, Day 3
Warm Up:
Tabata Sprints
:20 Sprint, :10 Walk x 8 Rounds
(4min)
Accessory, 3-4 x 8-12:
Incline DB Bench Press
-supersetIncline DB Flyes
Cable Triceps Extension 21s
Strength, 5 x 8:
Chin Ups
-supersetDB Pull Overs
Conditioning:
3 Rounds
12 Strict Pull Ups
15 Double KB/DB Thrusters
-rest 1:30 each round-
Accessory, 3-4 x 8-12:
Barbell Bent Over Rows
Cable Reverse Flyes
DB Hammer Curls
-supersetDB Cross Body Curls
Week 4, Day 6
Warm Up:
6min Bike as:
:40 Sprint, :20 rest
Conditioning:
10 Rounds
5 ManMakers
Strength, 5 x 8:
Sumo Deadlifts
-superset-
Single Leg Stability Ball Curl
Accessory, 3-4 x 8-12:
KB Romanian Deadlift
-supersetBanded Good Mornings x 20
Glute Bridges
-supersetCalf Raises
Conditioning:
17min AMRAP
10 Burpees
10 Double KB Push Press
10 Box Jumps/Tuck Jumps
10 Double KB Deadlifts
10 KB Renegade Rows
10 V-Ups/Toe Touches
Week 4, Day 7
Rest
Week 5, Day 1
Warm Up:
EMOM x 8min
7 Burpees
Strength, 5 x 10:
Barbell Strict Press
-supersetDouble KB/DB Push Press
Accessory, 3 x 12-15:
Seated 3-Way DB Shoulder Raises
Plate Around the World
-supersetCable Face Pulls
Seated Alt DB Shoulder Press
Conditioning:
30-20-10
Alt DB Hang Clean and Press
Burpees
Week 5, Day 2
Warm Up:
Double Tabata Any Bike
:40 Sprint, :20 Rest, x 8min
Strength, 5 x 10:
Back Squats
-supersetJumping Lunges/Leg
Accessory, 3 x 12-15:
Goblet Squats
-supersetSquat Jumps
Lateral Lunges/Leg
Conditioning:
11min AMRAP
200m Run
16 Alt DB Snatches
12 Box Jumps
Week 5, Day 3
Warm Up:
4 Rounds
10 KBS
10 Inch Worms (with Push Up)
10 Leg Raises
10 Squats
Strength, 5 x 10:
Chin Ups
-supersetSingle Arm DB Row
Accessory, 3 x 12-15:
Wide Lat Pull Downs
-supersetEz-Bar 21’s
Seated Cable Row
-supersetCable Face Pull
Conditioning:
21-15-9
Pull Ups (assisted if needed)
Double KB Thrusters
*Goal is sub 6:00, choose your weight
wisely
Cash Out:
3x10 Ab Wheel Roll Outs
Seated Calf Raises
Accessory, 3 x 12-15:
Single Leg KB Deadlift
Machine Hamstring Curls
Banded Good Mornings
Seated Calf Raises
Fast Eddies x 12 Reps
Week 5, Day 4
Rest
Week 5, Day 5
Warm Up:
EMOM x 8min, alternate
Min1,3,5,7: 10 Hand Release Push Ups
Min2,4,6,8: 8 Burpees
Strength, 5 x 10:
Slight Incline DB Bench Press
-supersetCable Flyes (High and Low)
Accessory, 3 x 12-15:
Bench Press 21’s
Flat DB Flyes
Incline Bench Press
Conditioning:
3 Rounds
10 Double DB Push Press
100’ Double KB Farmers Carry
10 Double DB Devils Press
100’ Double DB Walking Lunge
Conditioning:
For Time:
100 KBS – moderate weight
*every time you set the KB down,
complete 5 Burpees
Week 5, Day 7
Rest
Week 6, Day 1
Deload Week, Choose Lighter Weights
For Your Sets, Approximately 70% Of
Last Week’s Weights
Warm Up:
15min Jog
Strength, 5 x 10:
Seated DB Press
Accessory, 3 x 12-15:
Seated DB Lateral Raises
Seated DB Front Raises
Cable Face Pulls
Week 5, Day 6
Warm Up:
10min Casual Bike
Conditioning:
21-15-9
Push Ups
Squats
Medicine Ball Sit Ups
Strength, 5 x 10:
Double KB Tempo Sumo Deadlifts,
3sec down
-superset-
Week 6, Day 2
Warm Up:
10min Bike
Strength, 5 x 10:
Goblet Squats
Accessory, 3 x 12-15:
Leg Extensions
Weighted Lateral Lunges
Back Squats
Bench Press
Accessory, 3 x 12-15:
Cable Flyes
Incline DB Bench Press
Dips
Conditioning:
21-15-9
KBS
KB Weighted Box Step Ups
Conditioning:
3 Rounds
30 Air Squats
20 Alt DB Snatches
10 Hand Release Push Ups
*Rest 2:00 After Each Round
Week 6, Day 3
Warm Up:
15min Stairs
Week 6, Day 6
Warm Up:
15min Bike
Strength, 5 x 10:
Pull Ups
Strength, 5 x 10:
Tempo KB Romanian Deadlifts, 3sec
Down
Accessory, 3 x 12-15:
Seated Cable Row – Wide Grip
Lat Pull Down – Narrow Grip
DB Pull Overs
Conditioning:
9min AMRAP
3 ManMakers
5 Flights on Stair Climber
Cash Out:
3x10 Ab Wheel Roll Outs
Accessory, 3 x 12-15:
Machine Hamstring Curls
Single Leg KB Deadlift
Standing Calf Raises
Conditioning:
For Time:
75 Burpees
Every Minute on the Minute: Complete
5 V-Ups
Cash Out:
Fast Eddies x 12 Reps
Week 6, Day 4
Rest
Week 6, Day 5
Warm Up:
EMOM x 5min
5 Burpees
Strength, 5 x 10:
Week 6, Day 7
Rest
End of Deload Week
Week 7, Day 1
Warm Up:
Tabata Run, Double Duration
:20 sprint, :10 walk/jog for 8min
Strength 6sets, 2 x 10, 2 x 8, 2 x 6:
Seated Arnold Press
-supersetPlate Round the Worlds
Accessory, 3 x 12-15:
Cable Face Pulls
Strict Barbell Press
DB Scaption Raises
High Plank KB Pull Throughs
Conditioning:
7min AMRAP
3 Box Jumps
5 Burpees
7 Double KB Push Press
-rest 5:006min AMRAP
3 Burpee Box Jumps
5 Double KB Thrusters
7 V-Ups
Week 7, Day 2
Warm Up:
10min Bike as:
:30 Sprint, :30 @ 50% Effort
Strength 6sets, 2 x 10, 2 x 8, 2 x 6:
Back Squat
-supersetJumping Lunges/Leg
Accessory, 3 x 12-15:
Goblet Squats
-supersetLeg Extensions
Conditioning:
3 Rounds
50 Air Squats
30 Hand Release Push Ups
10 Strict Pull Ups
*If this workout will be too much for
your quads, drop to 30 Squats, 20
HRPU, 10 Pull Ups
Week 7, Day 3
Warm Up:
7min Max Stairs on Stair Climber
Strength 6sets, 2 x 10, 2 x 8, 2 x 6:
Bench Supported Single Arm DB Row
-supersetChin Ups
Accessory, 3 x 12-15:
DB Pull Overs
Reverse DB Flyes
Wide Grip Lat Pull Downs
Conditioning:
2 Rounds
40 Alt DB Snatches
30 Reverse Lunges
20 Dips
Cash Out:
3x10 Ab Wheel Roll Outs
Week 7, Day 4
Rest
Week 7, Day 5
Warm Up:
3 Rounds
10 Inch Worms
8 Push Ups
5 Sit Ups
Strength 6sets, 2 x 10, 2 x 8, 2 x 6:
Bench Press
-supersetIncline DB Bench Press
Accessory, 3 x 12-15:
Decline DB Bench
DB Triceps Kick Backs
Narrow Grip Bench Press
Conditioning:
4 Rounds
50 Single Unders
25 Box Step Ups
10 Medicine Ball Sit Ups
5 ManMakers
Week 7, Day 6
Warm Up:
10min Stairs/Bike
Strength 6sets, 2 x 10, 2 x 8, 2 x 6:
Sumo Deadlifts
-supersetSingle Leg KB Deadlifts
Accessory, 3 x 12-15:
Machine Hamstring Curls
DB Reverse Lunges
Stability Ball Hamstring Curls
-supersetBarbell Glute Bridges
Conditioning:
21-15-9
Back Squats
Bar Facing Burpees
Cash Out: Fast Eddies x 15 Reps
Week 7, Day 7
Rest
Week 8, Day 1
Warm Up:
4 Rounds
10 Inch Worms
10 Light DB Push Press
10 Plate Around the Worlds
Strength 6sets, 2 x 10, 2 x 8, 2 x 6:
Barbell Strict Press
-supersetSeated Arnold Press
Accessory, 3 x 12-15:
Seated DB Lateral Raises
Seated Alternating DB Press
Plank KB Pull Throughs
Conditioning:
3 Rounds
20 Single DB Hang Clean and Jerk
20 Burpee Tuck Jumps
20 Bench Dips
Week 8, Day 2
Warm Up:
Double Tabata Sprints
:40 Sprint, :20 Jog x 4 Rounds (4min)
Strength 6sets, 2 x 10, 2 x 8, 2 x 6:
Tempo Goblet Squats, 3sec down
-supersetSingle Leg Machine Lunges
Accessory, 3 x 12-15:
Leg Press
SupersetCalf Raises
Weighted Lateral Lunges
Weighted Step Ups
Conditioning:
Accumulate 100 Jumping Lunges/Leg
*Every break (any stop in jumping
lunge movement): complete 5 Front
Squats
Week 8, Day 3
Warm Up:
Double Tabata Bike (any bike)
:40 Sprint, :20 recovery x 8min
Strength 6sets, 2 x 10, 2 x 8, 2 x 6:
Bent Over Barbell Rows
-supersetChin Ups
Accessory, 3 x 12-15:
Single Arm Supported DB Row
Seated DB Curls
Seated Wide Grip Cable Rows
Conditioning:
4 Rounds
400m Run
15 Hand Release Push Ups
15 Double KB Sumo Deadlifts
-rest 2:00Cash Out:
3x10 Ab Wheel Roll Outs
Week 8, Day 4
Rest
Week 8, Day 5
Warm Up:
EMOM x 8
8 Burpees
Strength 6sets, 2 x 10, 2 x 8, 2 x 6:
Narrow Push Ups (Weighted if Able)
-supersetIncline DB Bench Press
Accessory, 3 x 12-15:
Bench Press
DB Triceps Kickbacks
Decline DB Bench Press
Conditioning:
21-15-9
Front Squats
Hand Stand/Box Hand Stand Push Ups
V-Ups
50 Single Unders Each Round
Week 8, Day 6
Warm Up:
1mile Run for Time
Strength 6sets, 2 x 10, 2 x 8, 2 x 6:
Single Leg KB RDL
-supersetDouble KB Sumo Deadlifts
Accessory, 3 x 12-15:
Narrow KB RDL
Seated Calf Raises
Machine Hamstring Curls
Banded Good Mornings
Conditioning:
14min AMRAP
10 Pull Ups (Assisted is Okay)
15 Box Jumps
20 Alt DB Snatches
Cash Out: Fast Eddies x 15 Reps
Week 8, Day 7
Rest
Week 9, Day 1
Warm Up:
5 Rounds
10 Inch Worms
5 Push Ups
10 KBS
Strength 6 x 5
Barbell Push Press
-supersetSeated DB Z-Press
-supersetHigh Plank DB Pull Through
Accessory, 4 x 15:
Plate Around the Worlds
Cable Side Raises
Cable Face Pulls
Conditioning:
E4MOM x 20min
5 Burpee Box Jump Overs
5 Man Makers
30 Single Unders
Week 9, Day 2
Warm Up:
10min Stairs
Strength 6 x 5
1 ¼ Front Squats
-supersetWeighted Reverse Lunges
Accessory, 4 x 15:
Single Leg, Leg Extensions
Weighted Lateral Lunges
Tempo Goblet Squats – 3sec down
Conditioning:
17min AMRAP
.2mile run (treadmill)
20 Hand Release Push Ups
15 KBS
10 Pull Ups
Week 9, Day 3
Warm Up:
8min Run as:
:40 Sprint, :20 Slow Jog
Strength 6 x 5
Bent Over DB Row (2xDB)
-supersetChin Ups
Accessory, 4 x 15:
DB Pull Overs
Seated Wide Grip Cable Row
Narrow Grip Lat Pull Down
DB Curls
Conditioning:
9min AMRAP
8 Alt DB Snatches
8 Double DB Thrusters
Cash Out:
4x10 Ab Wheel Roll Outs
Week 9, Day 4
Rest
Week 9, Day 5
Warm Up:
Double Tabata Sprints
Sprint :40, Walk :20 x 8min (8
Rounds)
Strength 6 x 5
DB Narrow Bench Press
-supersetCable Flyes (High and Low)
Accessory, 4 x 15:
Bench Press
Cable Triceps Push Downs
DB Incline Flyes
Dips
Conditioning:
12-9-6
Double DB Thrusters
Burpees Over DBs
-rest 5:006-9-12
Burpees Over DBs
Double DB Thrusters
Week 9, Day 6
Warm Up:
10min on Bike/Stairs
Strength 6 x 5
Sumo Deadlifts
-supersetGHD/Machine Hamstring Curls
Accessory, 4 x 15:
Single KB Deadlifts
Seated Calf Raises
Staggered Stance DB Deadlifts
Standing Calf Raises
Conditioning:
½ mile Run
50 Hand Release Push Ups
30 Pull Ups
50 Hand Release Push Ups
½ Mile Run
Cash Out:
Fast Eddies x 25
Week 9, Day 7
Rest
Week 10, Day 1
Warm Up:
4 Rounds
10 Inch Worms + Push Ups
10 Plank Shoulder Taps
10 LIGHT KB Push Press
Seated DB Front Raises
-supersetSeated DB Side Raises
Conditioning:
30-20-10
Push Ups
Alt DB Snatches
V-Ups
Week 10, Day 2
Warm Up:
10min Interval Bike
:45 Sprint (approx. 90% effort), :15
slow
Strength 6 x 5
Front Squats
-supersetBack Squats
*Pick a challenging Front Squat weight
and use that for all 6 sets of both Front
and Back Squats
Accessory, 4 x 15:
Goblet Squats
-supersetWeighted Single Leg Lunges to Bench
Weighted Lateral Lunges
Bulgarian Split Squats (DBs)
Strength 6 x 5
Seated Z-Press
-supersetBarbell Push Press
Conditioning:
Death By DB Thrusters
Min 1: 1 DB Thruster
Min 2: 2 DB Thrusters
Min 3: 3 DB Thrusters
Continue in this pattern until you fail
to complete the number of reps for
that minute.
Accessory, 4 x 15:
Seated Arnold Press
-supersetPlate Round the Worlds
Week 10, Day 3
Warm Up:
10min Jog
Strength 6 x 5
Chin Ups
-supersetBent Over DB Row
Accessory, 4 x 15:
DB Pull Overs
-supersetBarbell Curls
Reverse DB Flyes
Shrugs
DB Curl 21s for 4 sets
Conditioning:
5 Rounds
50 Single Unders
18 Burpees
18 KBS
18 Box Jumps/Step Ups
Cash Out:
4 x 10 Ab Wheel Roll Outs
Week 10, Day 4
Rest
Week 10, Day 5
Warm Up:
4 Rounds
10 KBS
10 Push Ups
10 Plank Shoulder Taps
Strength 6 x 5
Flat DB Alt Bench Press
-superset*Tempo Push Ups, 3sec Down
*if you are able to add weight, do so
Accessory, 4 x 15:
Cable Flyes
Narrow Grip Bench Press
Dips
DB Kick Backs
Conditioning:
18min AMRAP
400m Run
15 Back Squats at 40%
20 Total Jumping Lunges
25 Sit Ups
30 Hand Release Push Ups
Week 10, Day 6
Warm Up:
10min Bike as
:45 Sprint at 90% effort, :15 rest
Strength 6 x 5
Sumo Deadlifts
-supersetDeadlifts
*whichever is your weaker lift, find a
challenging weight for all 6 sets and
use that for both weights
Accessory, 4 x 15:
Barbell Good Mornings
Weighted Reverse Lunges
Standing Calf Raises
Conditioning:
21-15-9
Bench Press at 75% BW
Box Jumps
KBS
*After each round, complete 50 Single
Unders
Cash Out:
Fast Eddies x 22 Reps
Week 10, Day 7
Rest
Week 11, Day 1
Warm Up:
.1 Mile Sprint (treadmill)
10 Push Ups
10 KBS
Strength 7 x 3
Barbell Press
-supersetDouble KB Push Press
Accessory, 4 x 15:
Plate Around the Worlds
Cable Face Pulls
Seated Arnold Press
Stand DB Side Raises
Conditioning:
Accumulate: 100 Double KB Push
Press
*every time you have to put the KB
down, complete 7 Burpees
Week 11, Day 2
Warm Up:
4min Max Effort Bike (distance)
Strength 7 x 3
Back Squats
-supersetLeg Extensions
Accessory, 4 x 15:
Tempo Goblet Squats, 3sec Down
Farmers Carry Box Step Ups
Lateral Lunges
Leg Press
Conditioning:
5 Rounds
20 Jumping Lunges
16 Alt DB Snatches
12 V-Ups/Crunches
Week 11, Day 3
Warm Up:
3 Rounds
10 Inch Worms
10 KB Deadlifts
10 KBS
Strength 7 x 3
Barbell Bent Over Row
-supersetTempo Chin Ups, 3sec Down
Accessory, 4 x 15:
Bench Supported Single Arm DB Row
Seated Lat Pull Down, Wide Grip
Seated Cable Row, Narrow Grip
Ez-Bar Curls as 21s for 4 sets
Conditioning:
1mile Run
50 Alt DB Hang Clean and Press
30 Pull Ups (machine/assisted if
needed)
Cash Out:
4 x 10 Ab Wheel Roll Outs
Week 11, Day 4
Rest
Week 11, Day 5
Warm Up:
EMOM x 8min
8 Burpees
Strength 7 x 3
Bench Press
-supersetFlat DB Bench
Accessory, 4 x 15:
Incline Bench Press
Decline DB Bench
Decline DB Flyes
Dips
Conditioning:
3 Rounds
30 Single Unders
30 Burpees
30 Alt DB Snatches
Week 11, Day 6
Warm Up:
10min Bike/Stair Climber
Strength 7 x 3
Deadlifts
-superset*Standing Calf Raises
*Hold DB for these, don’t attempt it
with the bar you just deadlifted
Accessory, 4 x 15:
Single Leg KB Deadlifts
Single Leg Glute Bridges
Stability Ball Hamstring Curls
Seated Calf Raises
Conditioning:
7min AMRAP
Burpees
Cash Out:
Fast Eddies x 22 Reps
Week 11, Day 7
Rest
This is a max work for your strength,
if you reach 10 sets and still have
weight in the tank, add more sets until
you max out
Week 12, Day 1
Warm Up:
1mile Run, for Time
Strength 10 x 1 (Max)
Strict Press
Accessory, 4 x 15:
Seated Arnold Press
Plate Around the Worlds
Cable Face Pulls
DB Upright Rows
Conditioning:
15-12-9
Sumo Deadlifts
Bar Facing Burpees
Week 12, Day 2
Warm Up:
5min Bike as:
:20 Sprint, :40 Casual
Strength 10 x 1 (Max)
Back Squat
Accessory, 4 x 15:
Goblet Squats
Lateral Lunges
Farmers Hold Box Step Ups
Conditioning:
30-20-10
Jumping Lunges/Leg
15-10-5
Chin Ups
Devils Press
R1: 30 Jumping Lunges, 15 Chin Ups,
15 Devils Press
R2: 20 Jumping Lunges, 10 Chin Ups,
10 Devils Press
R3: 10 Jumping Lunges, 5 Chin Ups, 5
Devils Press
Week 12, Day 3
Warm Up:
5 Rounds
5 KB Deadlifts
10 KB Upright Rows
15 KBS
Strength:
Max Effort Pull Ups x 1 Set
Max DB Bench Supported Row x 5
Reps
Accessory, 4 x 15:
DB Pull Overs
Wide Grip Lat Pull Down
Wide Grip Seated Cable Row
DB Curls as 21s
Ez-Bar Curls as 21s
Conditioning:
7 Rounds
7 Burpees Box Jumps Overs
7 ManMakers
-rest 1:00 after each roundCash Out:
5 x 10 Ab Wheel Roll Outs
Week 12, Day 4
Rest
Week 12, Day 5
Warm Up:
4 Rounds
.25mile Jog
5 Inch Worms
10 KBS
Strength 10 x 1 (Max)
Bench Press
Accessory, 4 x 15:
Incline Bench Press
Decline DB Bench Press
Flat DB Flyes
Conditioning:
8-12-16-20
Bench Dips
Alt DB Snatches
Goblet Squats
Week 12, Day 6
Warm Up:
5min Bike as:
:20 Sprint, :40 Casual
Strength 10 x 1 (Max)
Deadlift
Accessory, 4 x 15:
Stability Ball/Machine Hamstring
Curls
Seated Calf Raises
Banded Good Mornings
Standing Calf Raises
Conditioning:
13min AMRAP
10 Sumo Deadlifts
8 Double DB/KB Thrusters
25 Single Unders
Cash Out:
Fast Eddies x 25 Reps
Week 12, Day 7
Rest and get ready for Classic Training
2021.2