Session 01

Primer0:00–5:00

2 Rounds

Band Pull-Apart15

Scap Push-Up10

Hollow Hold0:20

Bench Build5 · 5 · 3 95 · 115 · 125

Strength5:00–18:00

Load & Xplode · 4 Rounds

Bench Press5 135#

Explosive Push-Up5

DB S/A Row10 ea 60s

Band Pull-Apart (Fast)15

Blended19:00–31:00

Construct · 5 Rounds

Hang Clean Pull3 85#

Hang Muscle Clean3 85#

Hang Power Clean3 95#

Then

DB Seated Shoulder Press3 × 10 35s

Endurance32:00–42:00

Circuit · Until Time

DB Chest Fly12 20s

DB Hammer Curl12 25s

DB Overhead Triceps Ext12 35#

Ring Row12

Finisher42:00–45:00

2:1 · 0:30 on / 0:15 off · 2 Rounds

Push-Up0:30

DB Push Press0:30 25s

GHD Buy-Out45:00–50:00

Until Time

GHD Sit-Up10

GHD Hip Extension10

KB Plank Pull-Through8 ea 35#

Session 02

Primer0:00–5:00

2 Rounds

Band Pull-Apart15

Scap Push-Up10

Hollow Hold0:20

Empty Bar · Strict Press / Push Press5 / 5 45#

Strength5:00–18:00

Barbell · 4 Sets

Push Press3 95#

Back-to-Back: Drop Set · 3 Rounds

DB Seated Shoulder Press8 35s

DB Seated Shoulder PressMax 25s

DB Bent-Over Row10 60s

DB Bent-Over RowMax 45s

Blended19:00–31:00

Strong & Stable · Until Time

Bench Press8 125#

Ring Push-Up8

DB Chest Fly12 20s

DB Fly Hold (Bottom)0:20 20s

Endurance32:00–42:00

Chipper · 20 / 15 / 10

Ring Row20

DB Upright Row15 25s

DB Skull Crusher10 25s

Start again from the top until time.

Finisher42:00–45:00

1:1 · 0:30 on / 0:30 off · 3 Rounds

All Out Row0:30

GHD Buy-Out45:00–50:00

Until Time

GHD Sit-Up12

GHD Hip Extension12

Side Plank0:30 ea

Session 03

Primer0:00–5:00

2 Rounds · Empty Bar

Snatch-Grip RDL5 45#

Muscle Snatch5 45#

Overhead Squat5 45#

Band Pull-Apart15

Strength5:00–18:00

Complex · Don't Put the Bar Down · 5 Rounds

Hang Clean Pull2 85#

Hang Power Clean2 85#

Front Squat2 85#

Push Press2 85#

Then · 5 Sets

Power Snatch2 65#

Blended19:00–31:00

Lower / Upper · Until Time

KB Goblet Squat10 53#

DB S/A Row10 ea 60s

DB Step-Up8 ea 30s

DB Seated Shoulder Press10 35s

Endurance32:00–42:00

Add-On Circuit · Add One Move Each Round

Push-Up10

+ DB Chest Fly12 20s

+ DB Hammer Curl12 25s

+ Bench Dip15

Repeat full round until time.

Finisher42:00–45:00

1:3 · 0:15 on / 0:45 off · 3 Rounds

All Out Row0:15

Goal · Meters Each Round75+

Core Buy-Out45:00–50:00

Rotate & Resist · Until Time

Landmine Rotation8 ea 25# plate

GHD Sit-Up12

Band Pallof Press10 ea

Session 04

Primer0:00–5:00

2 Rounds

Band Pull-Apart15

Scap Push-Up10

Hollow Hold0:20

Bench Build5 · 3 · 2 95 · 125 · 135

Strength5:00–18:00

Load / Lift / Burn · Back-to-Back

Load · Bench Press3 × 3 145#

Lift · Bench Press2 × 8 125#

Burn · Bench Press1 × Max 95#

Every Set · DB S/A Row10 ea 65s

Blended19:00–31:00

Barbell · 4 Sets

Hang Power Clean3 100#

Superset · 3 Rounds

DB Seated Shoulder Press10 35s

DB Lateral Raise12 15s

Endurance32:00–42:00

Tempo Couplet · Until Time

Push-Up · Slow 3:1:18

Push-Up · Explosive 2:1:X8

DB Bent-Over Row · Slow 3:1:110 50s

DB Bent-Over Row · Standard10 50s

Finisher42:00–45:00

3:2 · 0:30 on / 0:20 off · 3 Rounds

DB Thruster0:30 30s

GHD Buy-Out45:00–50:00

Until Time

GHD Sit-Up15

GHD Hip Extension12

Hollow Rock20

Session 05

Primer0:00–5:00

2 Rounds · Empty Bar

Muscle Snatch5 45#

Snatch Balance3 45#

Band Face Pull15

Strength5:00–18:00

Barbell · 6 Sets

Power Snatch2 70#

Cluster Set · 3 Rounds

DB Seated Shoulder Press6 40s

Rest 0:10 · Shoulder PressMax 40s

Blended19:00–31:00

360 · Front, Side, Back · Until Time

DB Front Raise10 15s

DB Lateral Raise12 15s

DB Reverse Fly12 15s

DB Bent-Over Row10 65s

Endurance32:00–42:00

Rep & Recover · Every 1:30 × 6

Push-Up12

Ring Row10

DB Chest Fly10 20s

Finisher42:00–45:00

1:0 · No Rest · 3:00

Base Row1:00

Push Row1:00

All Out Row1:00

Core Buy-Out45:00–50:00

Until Time

GHD Sit-Up12

KB Suitcase Carry30m ea 53#

Side Plank0:30 ea

Session 06

Primer0:00–5:00

2 Rounds

Band Pull-Apart15

Scap Push-Up10

Hollow Hold0:20

Hang Muscle Clean5 45#

Strength5:00–18:00

Barbell · 5 Sets

Hang Power Clean2 105#

Reverse Drop Set · 3 Rounds

DB Bent-Over Row10 55s

DB Bent-Over Row8 65s

DB Bent-Over Row6 70s

Blended19:00–31:00

Superset · Push / Pull · 4 Rounds

Bench Press6 140#

DB Chest-Supported Row10 50s

Endurance32:00–42:00

Take-Away Circuit · Drop the Last Move Each Round

DB Chest Fly12 20s

DB Hammer Curl12 25s

DB Overhead Triceps Ext12 35#

Push-Up12

Rounds 1–4, then repeat until time.

Finisher42:00–45:00

2:3 · Work & Active Recovery · 2 Rounds

DB Renegade Row0:30 35s

DB Farmer March0:45 60s

GHD Buy-Out45:00–50:00

Until Time

GHD Sit-Up12

GHD Hip Extension15 10#

Plank Shoulder Tap20

Session 07

Primer0:00–5:00

2 Rounds

Band Pull-Apart15

Scap Push-Up10

Hollow Hold0:20

Bench Build5 · 3 · 2 · 1 95 · 125 · 135 · 145

Strength5:00–18:00

Hold & Xplode · 5 Rounds

Bench Press · 2s Pause3 150#

Explosive Push-Up5

Blended19:00–31:00

Barbell · 5 Sets

Power Clean + Push Jerk1 + 1 105#

Strong & Stable · 3 Rounds

DB Chest Fly10 25s

DB Fly Hold (Bottom)0:20 25s

Endurance32:00–42:00

Rep Ranges · Until Time

DB S/A Row8–12 ea 70s

DB Arnold Press8–12 30s

DB Biceps Curl8–12 25s

Bench Dip12–20

Finisher42:00–45:00

4:1 · Back-to-Back

Push-Up1:00

DB Bent-Over Row1:00 40s

Rest0:30

Core Buy-Out45:00–50:00

Rotate & Resist · Until Time

GHD Sit-Up15

Landmine Rotation10 ea 25# plate

Hollow Hold0:40

Session 08

Primer0:00–5:00

2 Rounds · Empty Bar

Muscle Snatch5 45#

Snatch Balance3 45#

Band Pull-Apart15

Strength5:00–18:00

Barbell · 5 Sets

Power Snatch2 75#

Deconstruct · 2 Rounds Each Stage

Hang Power Clean + Front Squat + Push Press1+1+1 110#

Hang Power Clean + Push Press1+1 110#

Push Press3 110#

Blended19:00–31:00

Anchor · Ring Row Between Every Move

DB Incline Press10 45s

Anchor · Ring Row8

DB Chest Fly12 25s

Anchor · Ring Row8

DB Skull Crusher12 25s

Repeat until time.

Endurance32:00–42:00

Pyramid · 6 / 8 / 10 / 8 / 6

DB Seated Shoulder Press6→10→6 35s

DB Bent-Over Row6→10→6 65s

Push-Up6→10→6

Finisher42:00–45:00

1:2 · 0:20 on / 0:40 off · 3 Rounds

DB Push Press0:20 30s

Goal · Total Reps30 · 36 · 42+

Core Buy-Out45:00–50:00

Rotate & Resist · Until Time

GHD Sit-Up12

Band Pallof Press10 ea

KB Windmill6 ea 35#

Session 09

Primer0:00–5:00

2 Rounds

Band Pull-Apart15

Scap Push-Up10

Hollow Hold0:20

Bench Build5 · 3 · 2 95 · 125 · 140

Strength5:00–18:00

Rep & Active Recovery · Every 2:00 × 6

Bench Press4 150#

Remaining Time · Band Pull-ApartUntil 2:00

Blended19:00–31:00

Superset · 3 Rounds Each

DB Seated Shoulder Press8 40s

Band-Assisted Pull-Up8

DB Bent-Over Row10 70s

DB Chest Fly12 25s

Endurance32:00–42:00

Lower / Upper · Until Time

Hang Power Clean5 95#

Push-Up12

KB Goblet Squat12 53#

DB Renegade Row8 ea 35s

Finisher42:00–45:00

3:1 · 0:45 on / 0:15 off

Push-Up0:45

DB Hammer Curl0:45 25s

Push-Up0:45

GHD Buy-Out45:00–50:00

Until Time

GHD Sit-Up15

GHD Hip Extension15 15#

Hollow Rock20

Session 10

Primer0:00–5:00

2 Rounds

Band Pull-Apart15

Scap Push-Up10

Hollow Hold0:20

Bench Build5 · 3 · 2 · 1 95 · 125 · 145 · 155

Strength5:00–18:00

Top Set + Rep-Out

Bench Press1 × 3 160#

Bench Press · Rep-Out1 × Max 135#

Barbell · Build to Heavy

Power Clean + Push Jerk3 × (1+1) 115#

Blended19:00–31:00

Barbell · 3 Sets

Power Snatch1 80#

Load / Lift / Burn

DB Seated Shoulder Press6 · 10 · Max 45s · 35s · 25s

DB Bent-Over Row8 · 12 · Max 75s · 60s · 45s

Endurance32:00–42:00

Circuit · Until Time

DB Chest Fly12 25s

DB Arnold Press10 30s

DB Biceps Curl12 25s

Ring Row12

Finisher42:00–45:00

1:1 · 0:30 on / 0:30 off · 3 Rounds

DB Chest Fly0:30 20s

Push-Up0:30

GHD Buy-Out45:00–50:00

Until Time

GHD Sit-Up15

GHD Hip Extension15 20#

KB Suitcase Carry30m ea 53#