Strength Phase: Week 1

SD1: Max Effort Lower Body 

1. Low Bar Back Squat - Work up to a 3RM (not necessarily a PR, just your max for that day)

2. Straight Leg Deadlift - 3x6 (2-3min rest)

3. Front Rack Split Squat - 3x8ea (2min rest)

4. 3 Rounds:

Weighted Plank x 60sec

Fat Grip Barbell Hold (use deadlift grip) x 30sec

5. Bodyweight Challenge: 2min Wall Sit

SD2:

Hang Power Snatch 5x3

GPP or Interval Training

SD3: Max Effort Upper Body 
1. Barbell Bench Press - Work up to a 1RM (not necessarily a PR, just your max for that day)

2. Seated Barbell Press - 3x5 (2-3min rest)

3. 3 Round Superset with 30-45sec transition time:

A. Weighted Pullup x 6

B. JM Press x 8

4. Ring Work: Front and Back Lever progressions 

5. Bodyweight Challenge: Unbroken Strict HSPU Ladder (1, rest 30sec, 2 rest 30sec, 3, rest 30sec, and so on until you can’t do the entire set unbroken.

SD4: Active Rest

SD5: Dynamic Effort Upper/Lower

1. Deadlift 7x3 @ 75% of max + bands (if available). 1 min rest between sets

2. Bench Press 7x3 @ 50% of max + bands (if available). 1 min rest between sets

3. Kneeling Cable Face Pull 3x8

4. High Bar Work: Strict Muscle Ups

5. Bodyweight Challenge: Max Pushups in 2min (rest is OK at top of pushup, but you cannot move your hands or let your knees touch the ground)

SD6:

1 Hang Clean + 2 Jerks 5x1

GPP

Hypertrophy Phase: Week 7 (final week of phase)

HD1 Heavy Lower Body

1. Back Squat - 3x5 2min rest (Butt to floor.)

2. Deficit Straight Leg Deadlift - 3x10 1min rest

3. Barbell Front Rack Lunge - 3x8ea 60 sec rest between sets

4. 3 Rounds, not for time:

10ea Barbell Corner Twist

Fat Pullup Bar Weighted Hang x 30sec

HD2: GPP

CF Mainsite or Affiliate WOD

HD3 Heavy Upper Body

1. Bench Press - 3x5, 2min rest

2. 3 Round superset, 20-30sec rest between sets:

A. Barbell Bent Over Row x 10

B. Seated Dumbbell Press x 10

Burnout round: Max Under Bar Horizontal Pullups, Max Handstand or Pike Pushups

3. Dumbbell Incline Bench Press x 10, then immediately lower the bench to flat and perform a max set of dumbbell bench press with the same weight. Rest 2min, then do it again.

4. Parallette Work: Try some of these

http://www.simplycircus.com/sites/default/files/tutorials/parallette_training_guide.pdf

- Active Rest Day -

HD4: Repetition Upper/Lower

1. Back Squat 2x8 resting 2min between sets. Rest 3min, then 1 x 20

2. Bench Press 2x10 rest 1min between sets. Rest 3min, then 1 x max reps at 85% of your bodyweight (compare to week 3)

3. Ring Work:

- Weighted Strict Muscle ups or Strict Muscle ups

- Back Lever Progressions

4. Wide Grip Pullup x Max Reps. Rest 1.5min, then Regular Grip Pullup x Max Reps. Rest 1.5min, then Max Reps Close Grip Pullups.

HD5: GPP

Power Clean and Jerk 5x1

…then

CF Mainsite or Affiliate WOD

Hypertrophy Phase: Week 6

HD1 Heavy Lower Body

1. Back Squat - 3x5 2min rest (Butt to floor.)

2. Good Morning - 3x10 1min rest

3. Alternating Dumbbell Step Up - 3x10ea 60 sec rest between sets

4. 3 Rounds, not for time:

15 Fat Grip Strict Toes to Bar

100ft Dumbbell Suitcase Walk (switch hands at 50ft)

HD2: GPP

CF Mainsite or Affiliate WOD

HD3 Heavy Upper Body

1. Bench Press - 3x5, 2min rest

2. 3 Round superset, 20-30sec rest between sets:

A. Dumbbell Bent Over Row x 12, 9, Max reps

B. Barbell Strict Press x 12, 9, Max Reps

(on both, increase weight on second set, keep that weight for the last set)

3. High Bar Work for 10-15min:

- Strict Muscle Ups

- Pullovers

- Front Lever Progressions

4. Weighted Bar Dip - 2 x 10 rest 1min, then 1 x max reps at bodyweight. Once you fail, jump up to the top and lower yourself slowly for 5 more reps.  

- Active Rest Day -

HD4: Repetition Upper/Lower

1. Back Squat 2x8 resting 2min between sets. Rest 3min, then 1 x 20

2. Bench Press 2x10 rest 1min between sets. Rest 3min, then 1x10 where you pause for 2sec with the bar ½ off your chest before pressing back up (go lighter than you think you’re going to need, it’s not easy).

3. Pullup Ladder: 1 Pullup, Rest 5 seconds, 2 pullups, rest 10 seconds, 3 pullups, rest 15sec. Continue up as far as you can, adding 5 seconds of rest onto each period.

4. Ring Work 10-15min:

- Strict Muscle Ups

- Skin The Cats

- Back Lever Progressions 

HD5: GPP

Hang Power Snatch + Hang Snatch 5x1

…then

CF Mainsite or Affiliate WOD

Hypertrophy Phase: Week 5

HD1 Heavy Lower Body

1. Back Squat - 3x5 2min rest (Butt to floor.)

2. Romanian Deadlift - 3x10 1min rest

3. Dumbbell Bulgarian Split Squat - 3x12 each leg (rest 30 seconds between legs)

4. 3 Rounds, not for time:

GHD Situp x 20 reps (or weighted situp)

Towels Around Handles Dumbbell Farmers Walk x 50ft

HD2: GPP

CF Mainsite or Affiliate WOD

HD3 Heavy Upper Body

1. Bench Press - 3x5, 2min rest

2. 1 Set Max Reps Strict Pullups, then 30 reps of standing dumbbell press with dumbbells totaling ½ your bodyweight. Every time you rest, perform ¼ of your first pullup score. 

3. 3 Round Superset 20-30 seconds transition time.

    A. Dumbbell Incline Bench Press x 10

    B. Barbell Corner Row x 10

4. Ring Work: Spend 10min and perform some of the following.

- Front Lever: Ice Cream Makers (tucked or straight body), tucked or straddle holds

- Back Lever: Tucked or straight body holds

- Muscle Up: Slow and strict

HD4: Repetition Upper/Lower

1. Back Squat 2x8 resting 2min between sets. Rest 3min, then 1 x 20

2. Bench Press 2x10 rest 1min between sets. Rest 1min, then take 5-10# off (depending on starting weight) and perform a max set, then take another 5-10 off and perform a max set.

3. Parallette Work: Spend 10-15min on the following

- L Sit Variations

- Presses to Handstands and Handstand Holds

- Handstand Pushups

4. Weighted Pullup 3x10 with 1.5min rest between sets (on the last set, jettison the weight and continue bodyweight strict pullups to failure)

HD5: GPP

Hang Power Clean 5x3

…then

CF Mainsite or Affiliate WOD