NEW Phase 15 Accessory and Strength Work Starts THURSDAY THE 6TH! Please read below to see what movements we will be working over the next 4 Weeks!
Upper Body ( Week 1 & Week 3)
2 Rounds
:45 Work / :15 Rest
Plank step downs
Side Plank dips R
Russian Twists
Side Plank dips L
Bicycle crunches
Rest 2:00
Wendler
Week 1 and 5 retest
1 rep max
A1. Over head Press
2min rest
4 sets
A1. Barbell lateral raise 10-15 each reps
A2. Barbell high pull 8 reps
A3. Banded neck pulls – over hand 15 reps
2:00 rest
3-4 sets
D. DB hammer curls 8-12 each reps
1:30 rest
– – – – – – – – – – – – – – – – – – –
Lower Body (Week 1 & Week 3)
1 Round
:60 Work / :15 Rest
Side Plank dips R
Russian Twists
Side Plank dips L
Bicycle crunches
4 sets
A1: Wide stance Barbell back squat 8-10reps
A2. DB step back 1/14 rep 10each reps
2 min rest
4 sets
B1. KB cossack lunge 8-10 each reps
B2. Calf Raise BB or DB 10-15 reps
2:00min rest
4 sets
C1. DB hamstring curl 1/1/4 reps 8-10 reps
C2. Barbell bicep curl – 8-10 reps
2:00 min rest
– – – – – – – – – – – – – – – – – – – –
Upper Body (Week 2 & Week 4)
2 Rounds
:45 Work / :15 Rest
Plank step downs
Side Plank dips R
Side Plank dips L
Bicycle crunches
Rest 2:00
Week 2 Wendler
A1. Over head Press
2 min rest
Warm Up:
Every 2:00
5 reps @ 30%
5 reps @ 50%
3 reps @ 60%
Then…
5 @ 65%
5 @ 75%
5 or More @ 85%
Going every 2:00 for working sets
4 sets
B1. Pull-ups 5 reps
B2. Incline Landmine Split stance BB press 10 each reps
2:00 rest
3 sets
D1. Spartan 8-10 reps
D2. Landmine BB seated twists 15 each reps
1:30 min rest
– – – – – – – – – – – – – – – – – – – –
Lower Body (Week 2 & Week 4)
1 Rounds
:60 Work / :15 Rest
Side Plank dips R
Russian Twists
Side Plank dips L
Bicycle crunches
4 sets 8-10 each
A1. Bulgarian Split Squat – quad focus
A2. KB single leg deadlift
2:00 rest
4 sets
B1. Romanian deadlift 8 reps
B2. KB Side lunge to Press 3×8
1:30min rest
3 sets
C1. Hollow hold 60 secs
C2. Open hold 60 secs
1:30min rest