Week 1 (1-7): 10-12 reps x 6 minute AMRAP; Tabata HIIT
Week 2 (8-14): 8-10 reps x 3 sets; 30 second HIIT
Week 3 (15-21): 6-8 reps x 4 sets; no HIIT
Week 4 (22-end): 12-15 reps x 3 sets; 45/15 HIIT
Weeks 5-8: Same as above but in reverse order
Day 1: AMRAP
(FP) 15 minutes (1st month)/20 minutes (2nd month):
1 hill sprint
10 push ups
100 jump rope
10 weighted step ups
10 plank jack up downs
20 air squats
20 kettlebell swings
4 dumbbell thrusters
Steady state cardio remaining time
(LP) Pilates
Day 2:
banded lateral squat walk
skydivers
triceps dips
slider lateral lunge touch down (quick)
lat pull down
triceps push up
all fours banded lateral leg lift
reverse grip bent over row
reverse grip triceps press down
scissor legs (inner thigh)
angled press
forearm plank press up
HIIT:
mountain climbers
turkish get up right
plank jacks
turkish get up left
speed bag
v up roll to back extension
Day 3:
Sled push
Ladder 1 (10-8-6-4-2):
goblet squat
woman maker
biceps curl
Ladder 2 (10-8-6-4-2):
walking lunges
box jumps
hammer curl
leg extension
close grip pull up
pistol squat (per side)
calf raises
Day 4:
HIIT:
battle ropes
full moon
medicine ball slam
BOSU reverse side plank
kettlebell swing
single arm slider
reverse grip lateral raise
reverse fly
wall squat with medicine ball squeeze
hand stand push up
reverse grip reverse fly
isometric head press
V lift
face pull
Day 5:
EMOM:
3 times through (15 minutes total)
banded clamshell 10 per side
high knees 20
spider push up 10
jump rope 20
lying slider ham curl 10
hackey sack 20
curtsy lunges 10
jumping jacks 20
barbell overhead squat 10
butt kicks 20
glute ham developer
banded donkey kickback
bosu single leg push up (alternating)
barbell bench press
toes to bar on bench
hip thrust
barbell deadlift
iron cross plank
snatch
Day 6: AMRAP
(FP) 20 minutes (1st month)/25 minutes (2nd month):
dumbbell thruster 10
sled push 30/40 meters
renegade row 5 (each arm)
sled push 30/40 meters
dumbbell walking lunge 10 (each leg)
sled push 30/40 meters
(LP) long walk
