Week 1

MONDAY, AUGUST 31 — SQUAT

Warm-up
3 rounds: 250m row or ski / 10 air squat / 10 band pull-apart / :30/side couch stretch

Strength — Back Squat
Build to one heavy set of 5. Stop when the bar slows — you should finish with 2 reps left in the tank, not 0.
Then: 3 sets of 5 @ 90% of that top set. Rest as the rack rotates (~3:00).
Write your top set down. Every percentage for the next 11 weeks comes off this number.

Accessory
3×12-15/side DB split squat, moderate weight, :60 rest.

2×20/side Active Copenhagen (from the knee not the foot. I don’t want to stress the MCL) Body weight; :60 rest

Conditioning
20:00 @ steady pace, zone 2

40 Row/Ski Cals 30 Air Squats 20 Push Ups 10 Pull Ups

30 Row/Ski Cals 30 Air Squats 20 Push Ups 10 Pull Ups

20 Row/Ski Cals 30 Air Squats 20 Push Ups 10 Pull Ups

10 Row/Ski Cals 30 Air Squats 20 Push Ups 10 Pull Ups

Nasal breathing the whole way. If you can't breathe through your nose, slow down. Scale the push up in a way that you get 20 reps in a row. There should be consistent moving no stopping to let you ATP recover.

TUESDAY, SEPTEMBER 1 — BENCH PRESS

Warm-up
2 rounds: 10 scap push-up / 10 band pull-apart / 10 empty bar press / :30/side thread the needle

Strength — Bench Press
Build to one heavy set of 5, 2 reps in the tank.
Then: 3 sets of 5 @ 90% of that top set. Rest ~3:00.
Record the top set.

Accessory 1 - 3 Sets with :90 rest

8 Dumbbell Rollovers RIR 1-2

Accessory 2 — superset ×4, :90 rest
10-12 Pendlay row, Get after these
12-15 DB lat pullover, challenging

Accessory 3 - 3+ Sets with :90 rest
.8 Incline DB Supinated Bicep Curl RIR 1

+ after your last set drop 20% of the weight and take a set to total failure.

WEDNESDAY, SEPTEMBER 2

Warm-up
:60/side banded hamstring stretch / :60 chest opener / :60 foam roll t-spine

Conditioning
35:00 AMRAP @ steady pace, zone 2-3
400m run, row, or ski
20 Toes to Bar → Incline Reverse Crunch
400-ft KB farmers carry — 4× length of gym (2 @ 70/53 or 53/35 or 40/25)
20 hand-release push-up
200-ft/side single-arm overhead carry (50/35 or 40/25 or 30/15)

This is not a workout you win. No redlining, no racing. If your heart rate climbs back off.

Cooldown
:60/side pigeon / :60 lat stretch

THURSDAY, SEPTEMBER 3 — DEADLIFT

Warm-up
3 rounds: 250m row / 10 good morning, empty bar / 10 glute bridge / :30 hollow hold

Strength — Deadlift
Build to one heavy set of 5, 2 reps in the tank. Not a max. Stop the set the moment your back position changes.
Then: 3 sets of 5 @ 90% of that top set. Reset every rep — no touch-and-go. Rest ~3:00.
Record the top set.

Accessory — superset ×3, :90 rest
10-15 GHD hip extension, :01 pause at top
10-12 hamstring curl, moderate Use a seated variation, the prone machine, GHD, or TRX

Conditioning
4 Min on. 4 Min off. 4 Rounds. With a Partner.

30 Cal Bike with the remaining time Max Thrusters with barbell 35#45# only. Use DBs if your front rack position is not perfect.

FRIDAY, SEPTEMBER 4 — OVERHEAD PRESS

Warm-up
2 rounds: 20 Band Face Pull/ 10 band pull-apart / 10 empty bar strict press / :30/side wall lat stretch / 5 wall walk

Strength — Strict Press
Build to one heavy set of 5, 2 reps in the tank. Strict — no leg drive.
Then: 3 sets of 5 @ 90% of that top set. Rest ~2:30.
Record the top set. This is the fourth and last one.

Conditioning
25:00 AMRAP @ steady pace, zone 2-3:
250m row or ski
12 handstand hold → wall walk → plank
10 CTB Pull Up → Pull Up → Lat Pull Down
:30 side hollow rock or side plank/Side
8 Burpee box Jump with step down

Gymnastics work here is practice, not intensity. Stay at a consistent pace.

Cooldown
2:00 banded shoulder distraction, :60/side.

SATURDAY, SEPTEMBER 5 — LIFT & MOVE

Warm-up
Descending ladder: 10-8-6 of air squat / push-up / ring row, with 200m run/row between rounds

Skill — 12:00 open block
Athlete's choice. Pull-up progression, handstand work, double unders, or mobility. Practice, not conditioning.

Examples:

EMOM 1 Muscle Up → 1 Chest to Bar Pull Up → 1 Pull Up ( add one CTB and 1 Pull Up each round, stay on the bar the whole time)

Handstand Push Up: Work to your largest deficit HSPU against the wall

Build and obstacle course and handstand walk through it 3-5 times

WOD — for time
800m run
60 wall ball (20/14)
400m run
20 wall ball

Target time 12-14 min.

Accessory
3×15 banded rear delt fly + 3×12/side DB curl, moderate.