Congratulations on the decision fellas. Welcome to the first day of the rest of your lives. Great Job!

Congratulations on the decision fellas. Welcome to the first day of the rest of your lives. Great Job!

“The two most important days in your life are the day you are born and the day you find out why.” — Mark Twain

MONDAY, 13MAY2019 - Work For Today

Wave 1/Week 1/Day 1


CONDITIONING - 4 Rounds

:30 Seconds Jump Rope or Double unders

:30 Seconds Keg Clean & Press (Just Clean if Needed)

:30 Seconds Kettlebell Goblet Squats

:30 Seconds Rest - Or Hanging “L” Sit


STRENGTH GIANT SET - Squat Focus (Hypertrophy) 

Set 1: 4 Sandbag Over Shoulder (Around Bodyweight)

10 Zercher Squats @ 60% Of your 1RM - Immediately followed By 

8 Squat Jumps holding a Medicine ball, KB, DB or Plate

:30 Seconds Explosive Landmines

Rest 90 Seconds and get right back to your Squats 


Set 2: 4 Sandbag Over Shoulder (Around Bodyweight)

8 Zercher Squats @ 70% Of your 1RM - Immediately followed By 

8 Squat Jumps holding a Medicine ball, KB, DB or Plate

:30 Seconds Explosive Landmines

8 Burpee Pull-Ups or Burpee Bar Touches if you Can’t do Pull-Ups

Rest 90 Seconds and get right back to your Deadlifts


Set 3: 4 Sandbag Over Shoulder (Around Bodyweight)

As Many Zercher Squats As Possible @ 80% Of your 1RM (Goal is at least 6) 

- Immediately followed By 8 Squat Jumps holding a Medicine ball, KB, DB or Plate

:30 Seconds Explosive Landmines

8 Burpee Pull-Ups or Burpee Bar Touches if you Can’t do Pull-Ups


TECHNIQUE GIANT SET - At the top of every minute for 10 minutes

Perform 3 deadlifts at 55% of your 1 Rep Maximum

RKC Plank for the remainder of the minute.

Focus on your form, technique and set up. Every single rep here is important.


ASSISTANCE FINISHER - Load up the SSB with your estimated 50% 1RM Bulgarian Split Squat

At the Top of Every Minute for 10 minutes Complete: 

5 Hatfield Bulgarian Split Squats (Each Side)

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