Day 1

Warm-up.
5 mins full body warm up
Butterfly Pulse x 60 seconds
Followed by…
Every 90 seconds for 9 minutes (2 sets):
Station 1 – Kettlebell Windmills x 5-10 reps each arm
Station 2 – Pec Stick (or Medicine Ball Activation) x 60 seconds
Station 3 – Alternating Cossack Squats x 14-16 reps
Then…
A.
Every 90 seconds, for 18 minutes (4 sets of each):
Station 1 – Dumbbell Bench Press x 5-6 reps @ 21X1
Station 2 – Supinated-Grip Bent-Over Barbell Row x 6-8 reps @ 2111
Station 3 – 100-Foot Bottom’s Up Kettlebell Carry – 50-foot each arm
B.
Complete as many rounds and reps as possible in 15 minutes of:
12Push-Ups
5 Pull-Ups or recline rows
12 Air Squats
Day 2
Warm-Up.
5 minute full body warm up
Butterfly Pulse x 60 seconds
Followed by…
Every 90 seconds, for 4:30 minutes (3 sets):
Press in Clean (Sots Press) x 5 reps (Overhead press in the Deep Squat position)
Build over the course of the 4 sets. If flexibility in this exercise is tough, scale to a higher
receiving position & do not add weight.
Followed by…
Assault Bike Dirty 30 (30 calorie burn)
Then…
A 10 minutes.
I3 Power Cleans
6 box jumps
6 burpees
Rest as long as needed
B.10 minutes
10 Push Presses
20 Kettlebell Swings
Day 3
Warm-Up.
5 minute battle rope work.
Butterfly Pulse x 60 seconds
Then…
A.
For max reps:
60 seconds of Bar Muscle-Ups or Strict Pull-Ups
Rest 60 seconds
60 seconds of Strict Handstand Push-Ups
Rest 60 seconds
60 seconds of Rowing (for Calories)
Rest 60 seconds
60 seconds of Single-Arm Alternating Dumbbell Snatches (50/35 lbs)
Rest 60 seconds
60 seconds of Ring or Stationary Dips
Rest 60 seconds
60 seconds of Front-Leaning Rest
Rest 4 minutes until the running clock reaches 15:00, and then…
B.
Every minute, on the minute, for 24 minutes (4 sets) of:
Minute 1 – Bar Muscle-Ups or Strict Pull-Ups x 60-70% of Reps Achieved in 60 seconds
Minute 2 – Strict pushups Reps Achieved in 60 seconds
Minute 3 – Rowing x 60-70% of Calories Achieved in 60 seconds
Minute 4 – Single-Arm Alternating Dumbbell Snatches x 60-70% of Reps Achieved in 60
seconds
Minute 5 – Ring or Stationary Dips x 60-70% of Reps Achieved in 60 seconds
Minute 6 – 40 seconds of Front-Leaning Rest
Day 4
Warm-Up.
5 minutes total body warm up
Butterfly Pulse x 60 seconds

A.
Take 20-25 minutes to build to a 1-RM Back Squat
Suggested sets:
*Set 1 – 3 reps @ 70%
*Set 2 – 2 reps @ 75%
*Set 3 – 1 rep @ 80%
*Set 4 – 1 rep @ 85%
*Set 5 – 1 rep @ 90%
*Set 6 – 1 rep @ 95%
*Set 7 – 1 rep @ 101%
*Set 8 – 1 rep @ 101+%
B.

For max calories:

3 minutes of Assault Bike
C.
For Max calories
3 minutes on the ski irg
Day 5

Warm-Up.
5 minutes walk/run warm up
Butterfly Pulse x 60 seconds

Followed by…

Hawaiian Squats x 5 reps per side (1 legged squat with the other leg in the crossed
position)
Russian Baby Makers x 10 reps

Followed by…

Tabata

Air Squats

Kettlebell swings

Then…

“Get A Grip”
Teams of two must complete 100 repetitions of the following complex:
1 Deadlift
1 Squat Clean
1 Front Squat
1 Push Press
1 Push Jerk

The weight cannot touch the floor at any point during the workout. The partner who
hands the bar off must immediately run 400 meters before he or she may receive the
weight back from his or her partner.
Day 6

Warm-Up.
5 minutes total body workout

Butterfly Pulse x 60 seconds

Then…

“Cindy”
Complete as many rounds and reps as possible in 20 minutes of:
5 Pull-Ups
10 Push-Ups
15 Air Squats

Then….

8 rounds
Deadlifts 20 seconds 10 seconds rest
Pushups 20 seconds 10 seconds rest
Day 7

Warm-Up.

5 minutes of total body warm up

Butterfly Pulse x 60 seconds

Then…

Every 6 minutes, for 30 minutes (5 sets) for times:

200 Meter row
10 Ground to Overhead
10 Bar-Facing Burpees
5 Ring Muscle-Ups / or recline rows

Then…

Slow paced walk to cool down

Day 8

Warm-Up

5 minute total body warm up

Butterfly Pulse x 60 seconds

Followed by…

Four Sets (alternate sides to complete 2 sets on each side):

Kettlebell Windmill x 5
Waiter Carry x 25 yards
Single-Arm Kettlebell Deadlift x 5
Suitcase Carry x 25 yards
Single-Leg Kettlebell Deadlift x 5

Then…

A.
Every 2 minutes, for 10 minutes (5 sets):
Deadlift x 1 rep @ 90-95% of TRAINING 1-RM

B.
Complete as many rounds and reps as possible in 10 minutes of:
10 Box Jumps (24″/20″ – step down)
10 Toes to Bar or knees to bows
10 Alternating Reverse Lunges (50/35 lb DBs)
Day 9

Warm-Up.
5 minute total body warm up

Butterfly Pulse x 60 seconds

Then…

A.
Five sets of:
Barbell Z-Press x 5 reps
Rest 75 seconds
Weighted Strict Pull-Up x 5 reps
Rest 75 seconds

Build over the course of the five sets to today’s heavy 5-RM for both movements.

B.
For time:
100 Double-Unders (Or single unders)
50 Dumbbell Push Presses (50/35 lb DBs)
50 Dumbbell Push-Ups (hands on DB handles)
50 Dumbbell Push Presses (50/35 lb DBs)
100 Double-Unders (Or single unders)
Day 10

Warm-Up.

5 minutes total body warm up

Butterfly Pulse x 60 seconds

Followed by…

Clean & Jerk Barbell Complex

Then…

A.
Every 90 seconds, for 6 minutes (4 sets):
Hang Clean x 2 reps @ 65-70% of 1-RM Clean

Rest 60 seconds, and then…

Every 90 seconds, for 9 minutes (6 sets):

Hang Clean x 1 rep @ 75-85% of 1-RM Clean

B.
Against a 3-minute running clock…
Row 500 Meters
Max Reps of Wall Ball Shots (20/14 lbs)
Rest 2 minutes and repeat for a total of THREE sets.

Record number of wall ball shots completed for each set.

Day 11

Warm-Up.

Two Sets:
Banded Triceps Extensions x 15 reps each side
Donkey Kicks x 5

Followed by…
Two Sets:
Dead Bugs x 10
Burpee Broad Jumps x 5

Butterfly Pulse x 60 seconds

Then…

Teams of two will alternate movements to complete as many rounds and reps as
possible in 24 minutes of:
3 Strict Push-Ups
6 Strict Pull-Ups
9 Toes-to-Bar
12 Goblet Squats (32/24 kg)
15 Calories of Rowing

Then…
Cool Down walk
Day 12

Warm-Up.

Thoracic Twists x 30 seconds

Banded Hamstring Pulses x 30 seconds per side
Thoracic Iso Holds x 10 reps

Followed by…

Two sets of:

60 Seconds Row
30 Seconds Reach Thrus
30 Seconds Pass Thrus in a Squat
60 Seconds Assault Bike
30 Seconds Banded Good Mornings (or barbell)
30 Seconds Banded Glute Bridges (or kettlebell)

Butterfly Pulse x 60 seconds

Followed by…

60 Seconds Russian Kettlebell Swings (light)

Then…

A.
Take 25-30 minutes to build to today’s 1-RM Deadlift

B.
Complete as many rounds and reps as possible in 8 minutes of:
8 Pull-Ups or recline rows
8 Single-Arm Dumbbell Hang Clean & Jerks (55/35 lbs – Left)
8 Single-Arm Dumbbell Hang Clean & Jerks (55/35 lbs – Right)
Day 13

Warm-Up.

5 minute total body workout

Butterfly Pulse x 60 seconds

Followed by…

Two Sets:
Kettlebell Halos x 6
Straddle Pulses x 15.10.5
Plank Shoulder Taps x 20-30

Followed by…

Four Sets (alternate sides to complete 2 sets on each):

Kettlebell Windmill x 5
Bottom’s Up Kettlebell Carry x 40 yards

Then…

A.
Three sets of:
Dumbbell Shoulder Press x 8 reps
Rest 45 seconds
Supine recline Rows x 8-10 reps
Rest 45 seconds
Band-Resisted Face Pulls x 12-15 reps
Rest 45 seconds
Strict Toes to Bar x 6-8 reps (or knees to bows)
Rest 45 seconds

B.
Five rounds for time of:
10 Strict Push-Ups
20 Air Squats
40 Double-Unders (or single unders)
Day 14

Warm-Up.
Total Body warm up

Butterfly Pulse x 60 seconds

Followed by…

Row 200 Meters @ easy pace

Two sets of:
10 Air Squats
10 recline Rows
20 Mountain Climbers

Then…

A.
In teams of two, with only one partner working at a time, complete 3 rounds each for
time of:
25 Wall Ball Shots (20/14 lbs)

B.
Three sets of:
Bulgarian Split Squats x 8 reps each leg
Rest while partner works
Single-Arm Dumbbell Row x 8 reps each arm
Rest while partner works
Day 15
Warm up
5 minutes total body work
Butterfly Pulse x 60 seconds

Every 90 seconds for 4:30 (3 sets):

Close Grip Overhead Squat x 5-7 reps

Followed by…

Every 90 seconds for 4:30 (3 sets):

Snatch Balance x 3

Then…

A.
Every 2 minutes, for 16 minutes (8 sets):
High Hang Snatch + Hang Snatch + Snatch from 2″ Below Knee
(pause 1-2 seconds in each starting position before snatching)

Build over the course of the 8 sets, starting at around 55-60% of your 1-RM Snatch.

B.
For time:
Run 800 Meters
KB Snatch 15 x arm
Run 800 Meters
Day 16

Warm up

5 minutes total body warm up

Butterfly pulse x 60 seconds

Followed by…

Two sets of:

Med-Ball Squats x 10 reps
Med-Ball Rotational Throws x 10 reps (left)
Med-Ball Rotational Throws x 10 reps (right)
Med-Ball Deadlifts x 10 reps
Med-Ball Alternating Step-Ups x 10 reps
Med-Ball Hamstring Curls x 10 reps

Then…

Every 2 minutes, for 40 minutes (5 sets) for max calories:

Station 1 – 90 seconds of Assault Bike (for calories)

Station 2 – 20 Front-Racked Kettlebell Walking Lunges (24/16 kg)
Station 3 – 90 seconds of Rowing (for calories)
Station 4 – 15 Burpee Box Jump-Overs (24″/20″)
Day 17

Warm up

5 minutes total body warm up

Seconds butterfly pulse X 60 seconds

Followed by…

Two Sets:
Kettlebell Halos x 6
Straddle Pulses x 15.10.5
Plank Shoulder Taps x 20-30

Followed by…

Four Sets (alternate sides to complete 2 sets on each):

Kettlebell Windmill x 6
Waiter Hold Kettlebell Alternating Reverse Lunges x 6

Then…

Complete as many rounds and reps as possible in 30 minutes of:

500 Meter Row
40 Double-Unders
300-Foot Farmer’s Carry
20 Dumbbell Thrusters
10 Strict Knees to Elbows or knees to bows
Day 18

Warm up

5 minutes total body warm up

Butterfly pulse x 60 seconds

Three Sets:
Shoulder Press x 5 (lightish weight or barbell only)
Close Grip Overhead Squat x 5
Overhead Carry x 25 yards
Good Mornings x 5
Behind the Neck Shoulder Press (or Push Press) x 5

Then…

A.
Every 3 minute, for 15 minutes (5 sets):
Strict Shoulder Press x 1 rep

Suggested loads per set (by %): 80, 85, 90, 95, 95+

Once you have found your 1-RM (which you will use for this entire cycle), then perform
the following:

Every 3 minute, for 6 minutes (2 sets):

Push Press x Max Reps @ 80-85% of today’s 1-RM

B.
“Helen”
Three rounds for time of:
400 Meter Run
21 Kettlebell Swings (24/16 kg)
12 Pull-Ups or recline rows
Day 19

Warm up

5 minutes total body warm up

Butterfly pulse x 60 seconds

Then…

A.
Every 90 seconds, for 6 minutes (4 sets):
Hang Clean x 2 reps @ 65-70% of 1-RM Clean

Rest 60 seconds, and then…

Every 90 seconds, for 9 minutes (6 sets):

Hang Clean + Clean @ 75-85% of 1-RM Clean

B.
Every 4 minutes, for 16 minutes (4 sets) for times of:
20/15 Calories of Assault Bike
5 Cleans @ approximately 70-75% of your 1-RM
Day 20

Warm up

5 minutes total body warm up

Butterfly pulse x 60 seconds

Followed by…

Run 400 Meters @ easy pace

Two sets of:
10 Air Squats
10 recline Rows
20 Mountain Climbers

Then…

A.
Every two minutes, for 6 minutes (3 sets):
Dumbbell Walking Lunge x 20 steps @ 10X0

B.
Complete as many rounds and reps as possible in 5 minutes of:
20 Double-Unders (or single unders)
10 Air Squats

Rest 1 minute

Complete as many rounds and reps as possible in 5 minutes of:

5 Dumbbell Man-Makers
10 Box Jumps (24″/20″)

Rest 1 minute

Complete as many rounds and reps as possible in 5 minutes of:

5 Toes to Bar or knees to bows
10 Push-Ups
Day 21

Warm Up

5 minutes total body warm up

Butterfly pulse x 60 seconds

Followed by…

Three Sets:
1 Cluster* + 2-3 Thrusters
*Squat Clean straight into Thruster – this is to practice going straight into your first rep
each set of the thrusters.
Rest as needed

Followed by…

30 seconds Assault Bike

3 Pull-Ups (or Burpees if you are saving your pull-ups)
20 seconds Assault Bike
3 Pull-Ups
10 seconds Assault Bike
3 Pull-Ups

Then…

A.
“Fran”
Rounds of 21, 15, and 9 reps of:
95/65 lbs Thrusters
Pull-Ups

Rest as long as needed and then…..

Two sets of:

Bulgarian Split Squats x 8 reps @ 3010
immediately followed by…
Dynamic Bulgarian Split Squats x 12 reps @ 10X0
Rest 60 seconds, the perform the same on the other leg; then rest 60 seconds before
moving on

Crunches 100
Day 22

Warm up

5 minute total body warm up

Butterfly pulses x 60 seconds

Then….

15 Power Cleans
30 Ring Dips
10 Power Cleans
20 Ring Dips
5 Power Cleans
10 Ring Dips

Then….

Ski Irg - 5 minutes for calories

Day 23

Warm Up

5 minutes total body warm up

Butterfly pulse x 60 seconds

Three sets of:

Deadbug with Med Ball x 20 reps
Rest 30 seconds
Copenhagen Hip Adduction x 15 reps
Rest 30 seconds
Ab Wheel Rollouts x 8-10 reps
Rest 60 seconds

Then…

A.
Three rounds for time:
500 Meter Row
21 Deadlifts
12 Bar-Facing Burpees

Rest until relatively recovered, and then…

B.
Three sets of:
Posted Single-Leg Deadlifts x 8-10 reps each @ 3011
Rest 60 seconds
Barbell Glute Bridges x 6-8 reps @ 20X1
Rest 60 seconds
Side Plank x 45 seconds each side
Rest 60 seconds
Day 24

Warm up

5 minutes total body warm up

Butterfly pulse x 60 seconds

Followed by…

Every 90 seconds, for 4:30 (3 sets):

Press in Clean (Sots Press) x 5 reps

Build over the course of the 3 sets

Every 90 seconds, for 4:30 (3 sets):

Tall Jerk x 3 reps

Build over the course of the 3 sets. This is a warmup / positional exercise, the focus is
not on heavy weight.

Then…

A.
Every 2 minutes, for 16 minutes (8 sets):
Split Jerk x 3 reps

Suggested loading per set (by %): 55, 60, 65, 70, 73, 76, 78, 80

B.
Against a 2-minute running clock…
20/15 Calories of Assault Bike
Max Reps of Strict Handstand Push-Ups in remaining time

Rest 2 minutes, and repeat for a total of five (5) sets.

Day 25

Warm up

5 minutes total body warm up

Butterfly pulse x 60 seconds

Then…..

Complete as many rounds and reps as possible in 30 minutes of:

400 Meter Run
immediately followed by…
Three rounds of:
15 Wall Ball Shots
10 Push-Ups
5 Strict Pull-Ups

Then….

Cool down walk

Day 26

Warm Up

5 minute total body warm up

Butterfly pulse x 60 seconds

Followed by…

Hawaiian Squats x 5 reps per side

Russian Baby Makers x 10 reps

Followed by…

Two sets of:

Assault Bike x 30 seconds
Over/Under Barbell x 5 reps in each direction

Then…

A.
Every 2 minutes, for 16 minutes (8 sets) of:
Tempo Front Squat x 3 reps @ 31X1

B.
“Charley Horse”
For time:
50/35 Calories of Assault Bike (or 75/50 Calories of Rowing on Concept 2)
25 Front Squats
25 Burpee Box Jump-Overs (24″/20″)

Barbell should start from the ground.

Day 27

Warm Up

5 minutes total body warm up

Butterfly pulse x 60 seconds

Then…

A.
Three sets of:
Deadlift x 6-8 reps
Rest 45 seconds
Dumbbell Bench Press x 8-10 reps
Rest 45 seconds
Dumbbell Alternating Reverse Lunges x 10 reps each leg
Rest 45 seconds
Plank from Elbows x 45 seconds
Rest 45 seconds

B.
Three sets of:
Against a 2-minute running clock, complete as many rounds and reps as possilbe of:
5 Burpees
10 Kettlebell Swings

Rest two minutes between sets and pick up where you leave off after each set. Report
total rounds and reps performed.
Day 28

Warm up

5 minute total body warm up

Butterfly pulse x 60 seconds

Then….

Three rounds with a medicine ball:

Straight-Leg Sit-Ups x 10 reps (arms locked out in overhead position)
Turkish Get-Ups x 2 reps each side
Stiff-Leg Deadlifts x 10 reps
Ball Slams x 10 reps

Then…

Every 6 minutes, for 30 minutes (5 sets) for times:

500 Meter Row
15 Deadlifts
50 Double-Unders or single unders
Day 29

Warm Up

5 minutes total body warm up

Butterfly pulses x 60 seconds

Then….

Two Sets:

Single Arm KB Clean + Single Arm KB Push Press x 30 seconds per side
Rest 30 seconds

Then…

A.
Every 2 minutes, for 24 minutes (12 sets):
Split Jerk
*Sets 1-4 = 2 reps @ 70-80%
*Sets 5-8 = 2 reps @ 80-90%
*Sets 9-10 = 1 rep @ 90-92%
*Sets 11-12 = 1 rep @ 93-95%

B.
Five rounds for time of:
10 Push Presses
10 Chest-to-Bar Pull-Ups
Day 30

Warm Up

5 minutes total body warm up

Butterfly pulse x 60 seconds

Then….

A.
Complete as many rounds and reps as possible in 15 minutes of:
500 Meter Row
50 Double-Unders or single unders
10 Strict Push-Ups

Rest 5 minutes, and when the running clock reaches 20:00…

B.
Complete as many rounds and reps as possible in 15 minutes of:
400 Meter Run
30 Push-Ups
20 Wall Ball Shots