Week 1 Sets Rep Tempo Rest A 1 2 3 B 1 2 3 4 C 1 2 3 Day 1 tempo rotational tempo rotational scoop front squat box jump

wall sit dead squat Half kneeling chops Half kneeling Pallof wall press abs 3 8 3 8 3 8 45sec 6 6 301 6 4 6 20 6 6 explod 2min 4 8 4 8 4 30 1 min

Week 2 Set Rep Temp Rest 4 8 4 8 4 8 45se 3 6 301 3 6 3 20se 3 6 explod 1:45 4 6 4 6 4 30 45se A 1 2 3 B 1 C 1 D 1 2 3 Day 1 Box Jump Lateral Skip Depth Jump Clean Pull from high Front Squat Goblet squat KB lateral Lunge KB RDL Day 2 10-12 min CF WOD Standing abs with single arm DB bottoms up plank Day 3 Box Jump Lateral Skip Scoop Throw Rotational Throw Chest supine Press Eccentric Ring KB upside down Pendlay Row 3-5min CF WOD Day 4 13-15min CF WOD Supine Psoas KB "rack" carry Chain Bear Crawl Day 5 Rest Res A Day 6 1 Box Jump 2 Lateral skip 3 Depth Jump B 1 Deadlift C 1 5-7min CF WOD

Week 3 Sets 3 3 3 5 5 4 4 4

Day 2 A 1 Clean Pull from high B 1 8-10min WOD Day 3 Tempo rotational Tempo Rotational scoop Bench Press Med ball shot thow Low pushup hold Dead bench Y's T's thumbs up T's thumbs down side lying external Day 4 4-6min cf WOD Strict toes to bar landmine twist GH back ext Day 5 Rest Day 6 Tempo Rotational A 1 left Tempo Rotational 2 Right 3 Scoop B 1 RDL 2 Broad Jump Deadlift to knee 3 w/pause 4 Rack Pull from knee Half kneeling Chops C 1 (each way)

A B 6 3 45sec 6 3 10-12 min WOD 30se

1 1 2 3

3 3 3

A 1 2 3 B 1 2 3 4 C 1

3 8 3 8 3 8 6 6 6 2eac 6 20 6 6 4 8 4 8 4 8 4 8

45sec 301

2min

1min

3 8 3 8 3 8 3 6 3 2 3 20se 3 6 4 6 4 6 4 6 4 6

A 45se

1:45

1 2 B 1 2 3 C 1 D 1 2 3 E 1

3 3 3 3 3 5 4 4 4

45se A B 1 1 2 3

A 1 B 1 2 3

3 3 3

10 10 10

2min

5-7 min CF WOD 3 12 3 12 3 12 2mi

5 5 5

3 3 3 5

3 3 3 6 6

8 8 45sec 301

3 3 3 3 3

8 8 8 6 6

8 6 3 10se 6c 6 4 6 8

301

3 8sec 2min 3 4 6 6 2 min

Half kneeling pallof 2 press (each way) 3 Wall Press abs

8 30se 4c

4 1min

6 30se 4c

Week 3 Rep Temp Rest 4 4 4 3 5 5 4 5

Week 4 Sets Rep Temp Res 3 3 3 5 5 5 54 55 6 6 6 3 6 5

Week 5 Sets Rep Tempo Rest 3 3 3 5 6 5 54 55 3 3 3 3 4 5 A1 2 1min B 1 30 C1 2min D 1 Day 1 Clean Pull From Med Ball Slam Front Squat 3-4min CF WOD AB work

Week 6 Sets Reps 5 5 5 2 2 3 100

1mi 1mi 2mi 301 2mi

1mi 45s 2mi 301 1:45

1:30

Day 2 A 1 Med Ball Push 2 Explosive Sled Pull B 1 8-10min CF WOD Day 3 Rest

5 5

4 4

10 30fe 12

1mi

12-14min CF WOD 4 10 4 40 4 14 1mi

10-12min CF WOD 4 10 4 40 4 15se 1min

4 4 4 4 4 5 5 6eac 5

1mi

1mi 2mi 301 2mi

OD

3 6 3 6 3 6 3 6 3 6 5 6 5 5 301 5 6eac 5 5 4-6min CF WOD

3 3 1mi 3 3 3 3 3 3 1 3 3 2mi 6 4 5 5 5 6eac 1:45 5 5 5-7min CF WOD

Day 4 A 1 Overhead 2 shot med ball throw 1min 3 supine chest B 1 Press C 1 Strict Pullups 1min D 10-12min CF WOD Day 5 Rest 1:30 Day 6 A 1 Counter MVT Shrug 2 Box Jump B 1 Deadlift C 15:45x10 interval work

4 3 4 3 4 3 5 3 8 10se

4 40 40

1mi

8-10min CF WOD 6 4 6 40 6 40 45s

Rest

5 5 5

2 2 3

4 4 4 5 1mi n

3 3 3

6 6 6 1mi n

3 3 3

3 3 3 1min

OD

5 3 4-6min CF WOD

(9RPE 1 3) 6-8min CF WOD

Week 6 Rest %

Week 7 Week 8 Sets Rep Rest Sets Reps Res

Week 9 Sets Reps Rest

45se 2min

8 2 4 2 5 1 8 2 4 2 5 1 1 5 RPE 3 5 RP 1 2RM 4-6min CF 6-8min CF WOD 4-5min CF WOD 150

30se

6 4 6 4 30s 9-11min CF

4 4

4 4 30s 11-13min CF

Rest

Rest

Rest

1min 2min 30se

6 3 6 3 6 3 1mi 1 5 RPE 10 10se 30s 10-12 min CF

3 3 3 3

3 3 3 1mi 5 RP

5 2 5 2 5 2 1min 1 2RM 3 MAX 2min

Rest

Rest

10-12min CF

45se RPE

7 2 7 2 45s 1 2RM 15:45x12

5 5 20:40x10

2 2 30s

6 6

1 1 30se

20:40x12 intervals