SAMPLE PROGRAM — WEEK 1, DAY 6
STRENGTH:
Bench Press: 5 Sets x 5 Reps
Set 1: RPE 7
Set 2: RPE 7
Set 3: RPE 8
Set 4: REP 8
Set 5: REP 7
Up to a 2-Minute Rest between each set
(5-Minute Rest, after above)
PERFORMANCE:
AMRAP:
7-Minute AMRAP:
3 (Wo)Manmakers
7 Pull-ups (Scale: Inverted Rows)
(3-Minute Rest)
7-Minute AMRAP:
2 (Wo)Manmakers
8 Pull-ups (Scale: Inverted Rows)
(3-Minute Rest)
7-Minute AMRAP:
1 (Wo)Manmakers
7 Pull-ups (Scale: Inverted Rows)
Suggested Male Dumbbell Weight: 20-45# DBs
Suggested Female Dumbbell Weight: 10-25# DBs
SAMPLE PROGRAM — WEEK 1, DAY 4
STRENGTH:
Deadlift: 5 Sets x 5 Reps
Set 1: RPE 7
Set 2: RPE 7
Set 3: RPE 8
Set 4: REP 8
Set 5: REP 7
Up to a 3-Minute Rest between each set
(5-Minute Rest, after above)
PERFORMANCE:
5 Rounds, For Distance:
4 Minutes:
9 Thrusters
27 Sit-ups
…then, after the above, Run for distance with the remainder of the 4 minutes
(2-Minute Rest)
Suggested Male Barbell Weight: 65-95# BB
Suggested Female Barbell Weight: 45-65# BB
SAMPLE PROGRAM — WEEK 1, DAY 2
STRENGTH:
Overhead Press: 5 Sets x 5 Reps
Set 1: RPE 7
Set 2: RPE 7
Set 3: RPE 8
Set 4: REP 8
Set 5: REP 7
Up to a 2-Minute Rest between each set
(5-Minute Rest, after above)
PERFORMANCE:
For Time:
21-Cal Row
21 Burpees (Scale: Push-up from knees)
18-Cal Row
18 Burpees (Scale: Push-up from knees)
15-Cal Row
15 Burpees (Scale: Push-up from knees)
12-Cal Row
12 Burpees (Scale: Push-up from knees)
9-Cal Row
9 Burpees (Scale: Push-up from knees)
6-Cal Row
6 Burpees (Scale: Push-up from knees)
3-Cal Row
3 Burpees (Scale: Push-up from knees)
(5-Minute Rest, after above)
(Optional) Auxiliary:
3-Round AMRAP:
AMRAP Dumbbell Bicep Curls
(Transition)
AMRAP Dumbbell Tricep Extensions
(1-Minute Rest)
Suggested Male Dumbbell (BC) Weight: 20-40# DBs
Suggested Female Dumbbell (BC) Weight: 10-25# DBs
Suggested Male Dumbbell (TE) Weight: 30-50# DB
Suggested Female Dumbbell (TE) Weight: 15-30# DB
SAMPLE PROGRAM — WEEK 1, DAY 1
STRENGTH:
Squat: 5 Sets x 5 Reps
Set 1: RPE 7
Set 2: RPE 7
Set 3: RPE 8
Set 4: REP 8
Set 5: REP 7
Up to a 3-Minute Rest between each set
(5-Minute Rest, after above)
PERFORMANCE:
For Time:
40 (20 per) Alternating Dumbbell Snatches
5 Box Jumpovers (Scale: Box Stepovers)
30 (20 per) Alternating Dumbbell Snatches
10 Box Jumpovers (Scale: Box Stepovers)
20 (20 per) Alternating Dumbbell Snatches
15 Box Jumpovers (Scale: Box Stepovers)
10 (20 per) Alternating Dumbbell Snatches
20 Box Jumpovers (Scale: Box Stepovers)
Suggested Male Dumbbell Weight: 40-70# DB
Suggested Female Dumbbell Weight: 15-40# DB
Suggested Male Box Height: 20-24” B
Suggested Female Box Height: 20” B