Strength

Deadlifts

2 x 5 @ 135lb
1 x 5 @ 50%
1 x 5 @ 75%
1 x 3 @ 80%
1 x 3 @ 85%
1 x 2 @ 90%

Back Squats

2 x 5 x   45lb
1 x 5 x 135lb
1 x 3 x 225lb or 65%
1 x 3 x 255lb or 75%
1 x 3 x 295lb or 85%
5 x 3 x 315lb or 90%

Lunges

2 x 6  @ 45lb  (used the bumpers from the squat)
2 x 6  @ 90lb (used 2 bumpers from the squat)
1 x 6   @ 45lb bar overhead
1 x 6   @ 75lb bar overhead
4 x 6   @ 95lb bar overhead

Cardio

10 rounds Assault Bike

1 min on at 70rpm
1 min recovery at 40 – 45rpm

Deadlifts

2 x 5 @ 135lb
1 x 5 @ 50%
1 x 3 @ 70%
1 x 3 @ 75%
1 x 2 @ 80%
1 x 5 @ 85%

Accessory
Hip Flexor
3 x 8

Rower
10min easy row

Warm-Up

2 rounds
1min arms and legs
1min arms only
1min legs only

Power Cleans with Front Squat

1 x 2 @ 50%
1 x 2 @ 60@
1 x 2 @ 75%
5 x 2 @ 90%

Arms

3 rounds

10 pull-ups
20 push-ups

Workout

10 Rounds

30 – Single Under Jump Ropes
3  – Heavy Hang Cleans
1  – shoulder-to-overhead

Deadlifts

1 x 10 @ 135lb
1 x   5 @ 50%
1 x   5 @ 75%
1 x   3 @ 80%
1 x   3 @ 85%
1 x   2 @ 90%

Do 5 bar-facing burpees between sets

Back Squats

2 x 5 x   45lb
1 x 5 x   95lb
1 x 3 x 135lb
1 x 3 x 185lb or 50%
1 x 3 x 225lb or 65%
1 x 3 x 255lb or 75%
1 x 3 x 275lb or 80%
1 x 3 x 295lb or 85%
3 x 3 x 315lb or 90%

Do 5 toes-to-bar between sets

Lunges

2 x 6  @ 45lb  (used the bumpers from the squat)
2 x 6  @ 90lb (used 2 bumpers from the squat)
1 x 6   @ 45lb bar overhead
1 x 6   @ 75lb bar overhead
4 x 6   @ 95lb bar overhead

Do 5 pike-ups between sets

Cardio

3500 meter at a 800 – 850 cal/hr pace
Every 3rd minute row 10 calories with arms only

Front Squats

2 x 5 @  45lb
2 x 5 @  95lb
2 x 3 @ 135lb
1 x 3 @ 165lb
1 x 3 @ 185lb
2 x 3 @ 215lb
2 x 3 @ 225lb

Workout

E3MOM (every 3 minutes on the minute)

21 Sit-ups
15 Slamballs 50lb
9 Slamball Squat Jumps 50lb
7,6,5,4,3,2,1 Deadlift Ladder (Increase Weight)

example: 7 x 225lb, 6 x 255lb, 5 x 275lb, 4 x 295lb, 3 x 315lb, 2 x 345lb, 1 x 365lb

Push Press (or shoulder to overhead)

1 x 2 @ 50%
1 x 2 @ 60@
1 x 2 @ 75%
5 x 2 @ 90%

Kettlebell Floor Press

3 x 5  @ 70lb (each arm)

Workout
15 min AMRAP (as many rounds as possible)

5 pull-ups
10 push-ups
15 airsquats

Every 3 minutes due 3 push presses (define your own weight). I used two 53lb kettlebells.

Deadlifts

1 x 10 @ 135lb
1 x   5 @ 50%
1 x   5 @ 75%
1 x   3 @ 80%
1 x   3 @ 85%
1 x   2 @ 90%
1 x   1 @ 95%
1 x   PR attempt

Back Squats

2 x 5 x   45lb
1 x 5 x   95lb
1 x 3 x 135lb
1 x 3 x 185lb or 50%
1 x 3 x 225lb or 65%
1 x 3 x 255lb or 75%
1 x 3 x 275lb or 80%
1 x 3 x 295lb or 85%
3 x 3 x 315lb or 90%

Lunges

2 x 6  @ 45lb  (used the bumpers from the squat)
2 x 6  @ 90lb (used 2 bumpers from the squat)
1 x 6   @ 45lb bar overhead
1 x 6   @ 75lb bar overhead
4 x 6   @ 95lb bar overhead

Rower

2 x 1000m
3 x   750m
4 x   500m

with 1 minute between each interval.
These rows should be at a faster pace than your 5000m row, but after they are difficult after the hard day on the legs.

Deadlifts

1 x 10 @ 135lb banded
2 x 5  @   50% banded
1 x  5  @   75%
1 x  3  @  80%
1 x  3  @  85%
1 x  2  @  90%
1 x 5   @  95%  (attempt a 5 rep PR)

Row
Row these at a slightly stronger pace than your 5000m.

3 x 1600m
w/ 3min rest between intervals

Push Press (or shoulder to overhead)

1 x 2 @ 50%
1 x 2 @ 60@
1 x 2 @ 75%
5 x 2 @ 90%

10 minutes work to a single heavy clean

Team up with 1 or 2 other people. Rotate through until you reach a combined 100 cal on the assault bike.

20  wallball  20lb
20  Russian KB Swings 70lb
20 cal  Assault Bike

• 1 x 10 30% (or no more than 135lb)
• 1 x 10 50% (or no more than 225lb)
• 1 x  5  60%
• 1 x  3  70%
• 1 x  3  80%
• 1 x  3  85%
• 1 x  3  93%
• 1 x  3   95%

• 1 x 10 x (weight of bar)
• 1 x 5 x 30% (or no more than 95lb)
• 1 x 5 x 40% (or no more than 135lb)
• 1 x 3 x 55% (or no more than 185lb)
• 1 x 3 x 65%
• 1 x 3 x 75%
• 1 x 3 x 85%
• 5 x 3 x Max – 10lb

• 1 x 3 x body weight
• 1 x 3 x 65%
• 1 x 3 x 75%
• 1 x 3 x 85%
• 5 x 3 x Max -10lb