Grow Strong Program
Monday
Warm-Up
3 sets
12 Sumo PVC Good Morning
35 sec Wall Sit
20//20 sec Side Plank
Strength
A)Back Squats
@20x1
1 x 15, 1 x 10, 1 x 5, 1 x 20
60% - 75% - 85% - 75%
​
Superset
B1Barbell Romanian DL
@20x1 x 10 x 3sets​
B2) Hamstring Slider
Curl @20x1x15 3 sets
​
Superset
C1BIG DB Deficit
Sumo Squat @11X1
x 12-15 x 3 sets​
C2) Knee Band BW
Hip Thrust 11X2 x 25 x 3 sets
Tuesday
Warm-Up
3 sets
10/10 Small Plates
Arm circles forward- Backward
10 Scapular Push-ups
10 Band Face Pulls
Strength
A)Chin ups or Band
Chin ups 6 or Supine
Cable Pull Down 12
@22X1 x 3 sets
Superset
B1) Single Arm Landmine
Strict Press @ 20X1 x
10/10 x 3 sets
B2)KB Chain Saw Row @20X2 X 10/10 x 3 sets
​
C1) Alt Incline DB’s Bench Press Top Down @20x1 x 12 x sets 55%-60%
C2) 21 Bicep Curl w/
DB’s or Bar
**Depend** x 3 sets
​
Tabata 8
DB Quadruped Pull Through
Medball Russian Twist
​
Extra Core
Superset
Wednesday
Warm-Up
3 sets
Intervals
(20 sec on 10 sec off)
3 sets
Air Squats
High Plank
Reverse Lunges
Half Burpees
Strength
Amrap 18’
You Go, I go!
200 m Row or Ski erg
or 600 m Bike
5 DB Burpees
10 Slam Ball
15 Med-ball Hug Squat
20 m DB’s Farmer Carry
Partner Conditioning
Thursday
Warm-Up
3 sets
12/12 Band LateralWalk
10/10 Deficit Single
Leg Glute Bridge
1 min Elbow Plank
Strength
A) Barbell Deadlift
@ 21X1 x 12 x 3 sets 60-65%
Superset
B1)DB’s B-Stance RDL
@ 20X1 x 3 sets x 10/10 reps
B2) Heel Elevated Goblet Squat @22X1x 3 sets x 12 reps
​
Superset
C1)Bulgarian Split Squat @20X1 3 sets x 12/12 reps
C2) Band Standing Glute Kickback @11X1 x 3 sets x
20/20 reps
Friday
Warm-Up
Strength
A) Chin ups or Band Chin ups 6 or Supine Cable Pull Down 12 @22X1 x 3 sets
Superset
B1) 10-12 Tempo Push ups
x 3 sets
B2) 12 Barbell Bent Row @21X1 x 3 sets
Superset
C1) DB’s Single Arm Arnold Press @21X13 sets 8/8 reps
C2) DB Single Arm Tricep Kickback @21x1 x 3 sets x
12/12 reps
Extra Core
Tabata 8
Bicycle Crunch
Elbow Plank
Saturday
Warm-Up
3 sets
10 Dynamic Scorpion Stretch
10 Russian Babymakers
10 Alt The worlds Greatest Stretch
Strength
A)Knee Band Hip Thrust @21X1 x 3sets x 12 at 55%-60%
​
Superset
B1)Back Rack Split Squat @21X1 x 3 sets x 8/8
B2) Band Lateral Walk
3 sets x 20/20
Conditioning
3 Rounds For Time
1 Lap Run
60 Single Unders or 30 DU
20 BW Walking Lunges
10 Burpees
Time Cap 15 min
Weightlifting Session
Box jum 6x4
High hang Muscle Snatch 55 3/2
Pull Snatch + squat Snatch
60 2/2 70 1/2 75 3/3 80 1/1
Squat clean +front squat + split jerk
60 2/2 70 1/2 75 2/3 80 1/1
​
Pull Snatch 110 1/3 120 2/3