Hipertrophy
Lower Body
Week 1
Day 1
Warm-Up
20 m Walking Quad Stretch + Reach
10 Side to Side Cossack Lunge
10 Plate deadbugs
10/10 Lateral Leg Swings
Strength
Back Squat
Every 2:30 for 3 sets
(calentar antes)
1 x 10 55%
1 x 8 65%
1 x 6 70%
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Hip Thrust
1 x 15, 55%
1 x 12, 65%
1 x 10. 75 %
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Combo #1​
Emom 1:15 for 6 sets
M1 12 Romanian Deadlift
M2 15 Quadruped Cable Glute Kickback
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Combo#2
Every 1:15 for 6 sets
M1 45 front rack kettlebell wall sit
M2 30 Seated Hip Abduction
Conditioning
Accessory
Upper Body
Week 1
Day 2
Warm-Up
3 Sets:
12 Scapular Push-ups
12 Shoulder Taps
12 Supine Band Pull Apart
Strength
Combo #2
Every 2:30 for 3 sets
Close Grip Bench Press, 20X1
3 x 10
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Every 3:00 for 3 sets
A. Amrap Strict Pull-up Trx Row
B. 12-15 DBs Shoulder Press
Every 2:30 for 3 sets
A. 15 Barbell Bent Over Row
B. 15 Db Lateral raises
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Amrap 12'
15 Ski erg or Row Cals
10 Floor Hip Ext
5 Strict Push-up Burpees
15 Ski erg or Row Cals
10 Air Squat
5 Strict Push-up Burpees
Combo #1
Week 6
Active Rest
Warm-Up
2 sets
10 Trx Rows
20 Alt Gorilla Rows
:30 Low Plank
Core
3 rounds
12/12 dead Bug with Banda
40 plank shoulder taps
40 sec hollow hold
30/30 sec side plank
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Team Work
6 Rounds (3 rounds each)
-
150-100-50 Single Unders
15 Db. Power Clean
15 Db. Push Press
15 Sprawls
Conditioning
Cool Down
Week 6
Day 4
Warm-Up
2 Sets:
10m / 10m Forward & Backward Banded Walk
5 Kang Squats
15 Banded Hip Thrust
Strength
In 10:00 complete:
Find a new 6RM in Hip Thrust
Then
12 Reps at 75% of that 6RM
Then
Max Reps at 60% of 6RM (Cap 25 Reps)
Total sesh time: 18 - 20min
​
For Time:
21-15-9-15-21
Wallballs
Db Box Step Over
Time Cap: 12:00
Pace Zone: 3-4
Intended Target: Medium-high
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2-3 Sets:
20-30 Superman’s
:30 Rest
12/12 Front Rack Db Reverse Lunges
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1:00 Each side
- Couch Stretch
- Quad Mash
- Pancake Stretch
- Calf Stretch
Conditioning
Accessory
Cool Down
Week 6
Day 5
Warm-Up
2 Sets:
20 Banded Face Pulls
10 Arm Circles forward & Backwards
10 Db Bent over Rear flys
Strength 1
In 10:00 complete:
Find a new 6RM in Seated Strict Press
Then
12 Reps at 75% of that 6RM
Then
Max Reps at 60% of 6RM (Cap 25 Reps)
Total sesh time: 18 - 20min
​
EMOM 12:00 (:30 On / :30 Off)
- Average Calories from last week +1
- Average Burpees from last week +1
Pace: Zone 4-5
energy system: Anaerobic Alactic
​
2-3 Sets:
24 Alternating Seated Arnold Press
:30 Rest
12 Seated Db Lateral Raises
​
Complete :30 Each side
- Door Way Pec Stretch
- Twisted Cross
- Double Flat Needle
- Upward Dog
- Extended Mountain
Conditioning
Accessory
Cool Down
Week 6
Day 6
Warm-Up
3 Sets:
20 Banded Face Pulls
10 PVC Passhroug
10 Abmat Sit ups
Core Work
3 Sets:
1:00 Superman Hold
30 Alt V-ups
10/10 Kb Side Bents
​
5 Set: (1 Set every 3:00)
20m Farmer Carry DB
8 Db Power Clean
60 Single Unders
Pace: Zone 4-5
Energy System: Anaerobic Capacity
​
1:00 Each side
- Couch Stretch
- Quad Mash
- Pancake Stretch
- Calf Stretch
Cool Down
Conditioning
Weightlifting Session
Push press
70 2/3 80 3/2 70 ¼ %
power clean
Pull clean + squat clean + split Jerk
70 3+1+2 80 2+2+2x2 85 1+1+2 x2
pull clean
100 5/2
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CSA Group
Training Session
2 sets
12 Front-to-Back Leg Swing
12 Band Lateral Walk
12/12 Single Leg Glute Bridge
15 Band Face Pull
Strength #1
Every 2:30 for 3 sets
20 Band Hip-Thrust
10/10 Landmine Press
​
Strength #2
Every 2:45 for 3 sets
10/10 Glute-Dominant Step-Up
10-12 Inverted Body weight Row
Partner Work for Fun!
10 sets Moderate
Cal Machine 8/6
4 Half Burpee Broad Jump
12 Sit-ups
4 Half Burpee Broad Jump
Cals Machine 8/6