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