4 week cycle based on increased squat strength and increased work capacity. Squat Endurance testing
to be done on day 1 and day 26. Thursdays should be rest days, based on 3 days on 1 off 1 on.
Day 1
Day 2
Day 3
Day 4
Day 5
75% of max squat
ARAP
Press
78%5x5
Front Squat
75%x3x5
2-4-6-8-10-8-6-4-2Ring dips (push ups)
Pull ups
1 min rest
400 meter run
1 min rest
400 meter run
350 meter row
8 Deadlift@55%
X5
3-6-9-12-15
Kbs
Push ups
Alley prowler
15-12-9-6-3
Squat
Heavy single
Then
2x3 @ 80% that
1-2-3-4-5-6-7-8-9
Thruster@105/70
20 double under
14.5
Day 6
Day 7
Day 8
Day 9
Day 10
Squat
78%x4x5
Pull Ups
6x5 weighted
Press 4x5 82%
Front Squat
4x5@75%
Pull ups
7x4
5 rounds
20 push ups
15 power cleans
10 ring dips
Squat75%x5,80%x3,85%x2,90%x1x2
EMOM x 6
4 sprawl box jump
13 kbs
1 min rest
35 TTB
400 meter run
2-4-8
Deadlift
4-8-12
Wall ball
1min rest
X3
@225
10 KB clean and Jerk per
arm 53/35
30 double unders
10 mim amrap
Amrap 11 mins
8 Overhead lunges
50 singles
8 Power snatch
50 sinlges
75/55lbs
Day 11
Day 12
Day 13
Day 14
Day 15
Squat
82.5%x3x5
Pull ups
8x5-weighted if needed
Press 3x6 85%
Pull ups
8x5
Or
5-4-4-4-3
500 meter run
then
22-16-10
Push press@135/85
KBS@70/53lbs
then
500 meter run
Front Squat
3x5@80%
Ring dips
30 for woman- 40 for men
Pull ups
8x5
Or
4-4-3-3-3
25 wall ball
25 burpees
X3
Then
30 p clean
10 dumbell snatch per
arm
40 double under
Amrap 12 mins
Back Squat Heavy single
Press Heavy single
Then 85% hs 3x3
Pull ups
8x5
Or
4-4-3-3-3
3 min max row
3 min rest
3 min max
7p snatch @75/55lbs
7 push ups
3 min rest
X2
7 rounds
8 thrusters @ 105/75
8 KBS
4 week cycle based on increased squat strength and increased work capacity. Squat Endurance testing
to be done on day 1 and day 26. Thursdays should be rest days, based on 3 days on 1 off 1 on.
Day 16
Day 17
Squat
Press
2x6 88-90%
85%x2x5
Pull ups
weighted
6x6
4x9 not weighted
Day 18
Front Squat
2x4@83%
Pull ups
1 mile run
weighted
100 ring push (*70 scaled)
6x5
1 mile run
4x8
Not weighted
30 secs on 30 sec rest
Burpees to target
X16
Day 19
Day 20
500 meter run
Then
3 rope climbs
21 kbs
X3
Then
500 meter run
Squat
Heavy Single
‘Nancy-ish”
400meter run
11 ohs 95/65
X5
400 meter run
Then
3 rounds
6 Ring Dips
5 cleans @65%
X3
Day 21
Day 22
Day 23
Day 24
Day 25
Squat
88 2x3
Ring dips
10x5 (modify as needed)d
Press
2x5@90%
Pull ups
5x6 weighted
3-4x7 un weighrd
Partner?
Front Squat
85 2x3
30 double unders
12 OHS
X3
Then
12 HSPU
30 double unders
X3
squat heavy single
For time:
15 Cleans (155 lbs/100 lbs)
30 Toes-to-Bar
30 Box Jumps (24"/20")
15 c2b pull ups
30 Push press
30 Double-unders
15 Thrusters (135 lbs/95 lbs)
30 Pull-ups
30 Burpees
300' Overhead Walking Lunges
Day 29
Day 30
40 wall balls
then
5 Deadlifts
10 Burpee
X5
then
40 wall balls
600-500-400-300-200Row
Burpee toes toe bar
Prowler races
Then
75 push ups-GS
20-16-12-8Push press
275/185
225/155
185/135
155/115
Day 26
Day 27
Squat Endurance testing Power Snatch+Hang
power snatch+Snatch
Press endurance test
75% of previous 1rm used balance
at start of this march 24th 60%x(1+1+1)x3x3
10 min amrap
5 box jumps*
10 burpee to target
15 kbs 70/53
*must step down.
400 meter run
1 min rest
5 rounds
15 power cleans @
95/65lbs
15 ball slams
1 min rest
400 meter run
Day 28
Clean+front squat+jerk Sand bag down alley
and back
65%x(1+1+2)x3
10 push press
Sand bag down alley
400 meter famers carry and back
1250 meter row
400 meter farmers carry 8 push press
Sand bag down alley
and back
6 push press
Sand bag down alley
and back
4 push press
Sand bag down alley
and back
2 push press
Deadlift3x4
X5@75%
3-6-9-12-15
Front squat @135/95
15-12-9-6-3
Pull up
12-12-12-12-12Clapping push up
4 week cycle based on increased squat strength and increased work capacity. Squat Endurance testing
to be done on day 1 and day 26. Thursdays should be rest days, based on 3 days on 1 off 1 on.