Days 1-7: Moderate Weight, 10-15 reps, 5-minute AMRAP
Days 8-14: Moderate Weight, 10-12 reps x 3, eccentric focus, 45s x 2-3 for HIIT
Days 15-21: Heavy Weight, 5-7 reps x 3 (no HIIT)
Days 22-end: Light Weight, Tabata (20/10 x 4)
Month 2: Same as above but Reverse Order
Day 1: Compound Legs and Core
Leg sled push (100 yards there and back @ 60 lb.)
KOTG warm up: reverse ham curl & banded knee lift & step lunges
Plank Challenge (hold for as long as possible)
Front Squats
Deadlifts
Step Ups
Barbell Hip Lift
Plie Squat
Sumo Deadlift
Barbell Walking Lunges
Roman Chair Straight Leg Lifts
Finisher:
Monster Squats off Step
Toes to Weight
Box Jump
Bear Crawl Bird Dog
Day 2: Compound Upper Body
Push Ups Challenge (as many as you can in 1 minute)
Narrow Reverse Grip Lat Pull Down
Triceps Dip
Wide Grip Row
Barbell Curl
Straight Arm Press Down
Reverse Flye (pinkies out)
High Cable Row
Y raise
Finisher:
Side to Side Burpees
Decline Sit Up
Plank Jack Knee Drive
Banded Superman Pull Down
Day 3: Legs & Core
1 mile challenge (run as fast as you can)
KOTG Warm Up: Toe raises, lean backs, heel touchdowns
Weighted Lean Back
Ball Ham Curl
Weighted roll back to get up
Leg Extension
Lying Ham Curl
Side Plank Abductor Roll to Side Plank Adductor
Cable Adductor
Cable Abductor
V sit with abductor
Frog Pump
Side lying Weighted Hip Lift
Calf Raises
Day 4: Plyo & Upper Body
Pull Up Challenge (as many as you can in 1 minute)
12 DB Shoulder Press
40 jumping lunges
10 DB Shoulder Press (heavier)
40 jumping lunges
8 DB Shoulder Press (heavier)
40 jumping lunges
6 DB Shoulder Press (heavier)
40 jumping lunges
12 Barbell Chest Press
20 jump squats
10 Barbell Chest Press (heavier)
20 jump squats
8 Barbell Chest Press (heavier)
20 jump squats
6 Barbell Chest Press (heavier)
20 jump squats
4 times:
10, 8, 6 lateral raise (dropset)
50 mountain climbers
4 times:
20 side to side kick throughs
50 high plank shoulder taps
50 speed skaters
