Monday

WU: 2rds
6x BB Back Squats
8x Reverse Lunge w/BB
4x S.L. RDL w/BB R/L
15 sec breath Instep Hold R/L
15 sec Calf Stretch R/L

1 rd – (about 4 min)
Foam Roll Hip/Glute/Lat

4rds – Strength 1
5x Back Squat (45,55,60,70%)

3rds – Strength 2
Rd 1: 10 / 6 / 4 (light-heavy) Floor Press
Rd 2: 4 / 6 / 10 (hvy-light) Floor Press
Rd 3: 4 / 6 / Burnout – Floor Press
15x Anchored Leg Raise after each round

4rds – Fast
8x Ball/SB/Rope Slams
8x Prisoner Get Ups
100m Run

Fusion: 2rds
4x 4-point toe tap (R/L)
10x Superman Reach back
30sec Pigeon Sweep (R/L)

Tuesday

WU 2rds
20x Crunch
20x Bridge Lift
10x Hip Swivel
30 sec Plank w/ shoulder retractions
15 sec Calf Stretch w/ knee mobilization R/L

5×5 Front Squats
35-65% 1RM
Foam Roll as needed

AMRAP [6 min]
6x Atomic Push Ups / or Atomic Thrusters
6x DB Hang M. Clean to Press

AMRAP [6 min]
8x Alternating MB twist throw against wall
4x 5m shuffle n touch

Fusion: 2rds
5 breath Leg Kick Through Hold (R/L)
5 breath Plow
Standing Figure 4 to Fold (R/L)

Wednesday

WU: easy 500m on the rower, if members arrive early enough
2rds
8x (front hanging) KB Good Mornings
8x KB Sumo DL High-Pull (slight hinge)
4x 5 meter slow Side Shuffle
100m Run

2rds Prep
8x super light Deadlift
Hip Stretch (various)

Deadlift [25min CAP] user’s choice
5x @ 45% GOAL WEIGHT
5x @ 60%
2-3x @ 65-75%
2 @ 80%
2 @ 85%
*(Hip Stretch after 1st, 2nd, 3rd sets, Foam roll if needed)

4rds Fast
8x KB Row R/L
8x Swing R/L
8x Floor Press R/L
8x Bridge Lift R/L
30x St Leg Crunch

Finish w/ Block Run

Fusion: 2rds
5 breath Cat/Cow
10 breath Pigeon Stretch R/L
10 breath Couch Stretch R/L

Thursday

WU: 2rds
8x PVC Leg Shave to High Pull
10x KB front-hanging Good Mornings
4x Cossack Squats R/L
50x Single Unders

1rd [5 min] – set BBs up for PC first
→ Foam roll Lats / Glutes / Shoulders
→ 30s Banded Lat Stretch R/L

POWER CLEAN [15 min CAP]
8x Super-Light *Muscle Cleans
6x Light + Pow
4x Moderate Power Cleans
2x Heavy-ish PC (this to prep body for HAP)
3x HAP
Rest As needed:
→ 30sec-1min Wrist and Shoulder Stretches

Quick HIIT #1
3rds
10x Burpees
8x Jump Squats (emphasis on soft landing)
6x Alternating Single arm Muscle Snatch (alternating total, bring DB to ground, then switch)

Quick HIIT #2
3rds
10x Plank Row @ 15% bodyweight
10x Atomic Thruster
60x Single Unders

Fusion: 2rds
5x Drinking Bird to Hallelujah (3 point touch & reach)
Vinyasa to 5 breath pigeon R/L
10x Sit up to Fold

Friday

WU: 2rds
5x KB Single Arm Power Clean to Press R/L
10x Supermans
5x PVC Push Press
50x TALL Single Unders

Rep Practice [8min]
8x Push Press
8x BB Sprawl Jump overs
8x Sit-Ups

5×5 Bench Press (Floor, if needed)
25-70% goal weight

Quick HIIT
3rds
5x Pull Ups
6x Sprawl Jump Tuck
12x SUT w Partner total
Roundabout Run w Med Ball switch w partner halfway

Fusion: 2rds
2x 3 cone balance drill R/L or 5x SL DL R/L
30 sec Couch Stretch. R/L

Notes: some of the movements might me unfamiliar take the time to watch the videos work on perfecting each movement. Ensure that each movement is done in a controlled manner; think 2 – 3 seconds lowering. 

NO. 1

Flexibility 10 – 30 minutes of stretching 6 – 12 exercises held 2 – 4 times for 10 – 30 seconds. 

Choose 6 – 12: Figure 4, Hamstring, Standing Hip Flexor, Couch Stretch, Lat, Posterior Shoulder, Gastroc, Soleus, Door Stretch, Pec Minor Stretch, Adductors, Traps

Abdominals 4rds

Bird Dog, 2s pause – 4 x 5 ea., pair with 

Side Plank Hip Touch – 4 x 10 ea., pair with

Dead Bugs – 4 x 10 ea., rest 30s repeat

Primary 

RDLs w/ DB or Barbell – 4 x 6 – 8 @3 – 4 RIR, pair with 

Single Leg Glute Bridge – 4 x 8 – 10, rest 30 – 60s 

Secondary 

Peterson Step-Up, unweighted (use curb) – 3 x 10 – 12, rest 15s 

Tertiary 

Side-Lying Horizontal Abduction aka Powell Raise, 2s pause – 3 x 15 – 17 @ 1 – 5lbs., pair with 

Tall Plank Walk Out – 3 x 5 – 8, rest 30s

Notes: @3 – 4 RIR means find a weight you can use that will allows you to complete the prescribed number of reps and leave 3 – 4 reps in the tank ie., 4 x 6 – 8 with a weight you could do 11 – 12 reps with if asked. All reps are for each side not to be divided in half ie., lunges 1 x 12 means 12 each leg, not 6 each leg. 

NO. 2

Flexibility same as above

Abdominals 4rds

Mountain Climbers – 4 x 10, pair with 

Side Plank – 4 x 30s, pair with 

Reverse Crunch – 4 x 10, rest 30s 

Primary 

Goblet Lateral Split Squat – 4 x 8 – 10 @4 – 5 RIR, or 4 x 20 if unweighted, pair with

Hip Airplane – 4 x 3 – 5, rest 30s 

Secondary 

Option 1: Single Arm Tall Kneeling Overhead Press – 4 x 8 – 10 @4 – 5 RIR, rest 30s 

Option 2: Tall Kneeling Landmine Press – same as above

Tertiary T

Option 1: Single Leg RDL – 4 x 12 – 15, rest 30s 

Option 2: Landmine Single Leg RDL – same as above

NO. 3

Flexibility same as above

Abdominals

Walking Bear – 4 x 10m, pair with 

Unsupported Leg Lowering – 4 x 8 – 10, pair with 

Mountain Climber ISO, 2s holds – 4 x 6 – 8, rest 30s 

Primary U

Push-Ups or Reduced Range of Motion (ROM) Push-Ups – 4 x as many as possible, rest 30s 

Secondary T

Turkish Get-Up – 4 x 5, rest 30s 

Tertiary L

Reverse Lunge to Single-Leg Support – 4 x 8 – 10 @3 – 4 RIR

Note: Reduced range of motion means normal pushup but aim for a target that allows for a few inches of movement as that gets easier to increase the range of motion. 

NO. 4 Optional 

Flexibility 30 – 90 minutes of stretching 8 – 20 exercises held 3 – 6 times for 10 seconds – 10 minutes

Choose 8 – 20: Figure 4, Hamstring, Standing Hip Flexor, Couch Stretch, Lat, Posterior Shoulder, Gastroc, Soleus, Door Stretch, Pec Minor Stretch, Adductors, Traps → get creative try different Yoga Poses (Contact Bean!!!) 

Monday

WU: 10min

• 10x Plank Jax
• 5x Push Ups
• 10x Scorpions
• 100m jog
  

AMRAP 10min:

• 10x Floor Press @ 15-20% bw (each hand)
• 10x Sit Ups
• 10x Squat Jumps
  

4rds

• 12x Alternating S.A. Swings (total)
• 4x Tukish Get-Ups (total) (heavy but doable)
• 6x Single Arm KB/DB Clean R/L (15-20% bw)
• 10x Plank Twist (total)
  

Fusion 2rds

• 10x Supine Floor Angels
• 5 BREATH Chest Opener
• Child’s Pose TTN

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Tuesday

WU: 8min

• 8x PVC back squat 
• 12x KB swings 
• 20x Lateral Line jumps
• 20x Front to back Line Jumps
• 4x Slow Squat to Fold
  

Back Squat 20 min

• 10x light
• 8x Moderate*
• 5x Moderate +* 60%
• 5x Heavy 70%
• 5x Heavy +

*(Foam roll if needed) 

10x Alternating Toe Touches btw rds 

Met Con

4rds

• 10x total Walking Wtd Lunges (heavy but doable)
• 8x T2B / 12x Seated Knee Tucks
• 10x Wall Shots
• 10x Alternating DB Snatch (alternating total)
  

Fusion: 2rds

• Vinyasa to high lunge R/L
• 8x Scorpions
• 10 breath Pigeon Stretch RL

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Wednesday

WU: 10min

• 8x KB Good mornings 
• 8x S.A. Row R/L
• 8x Sprawls
• 100m Jog
  

Strength Conditioning: Pendlay Row 

(Strict Row! Ground to Chest back to Ground)

4rds 

• 8x Pendley Row (35-95# reco.)
• 8x DB Side Raises btw Rds
  

METCON

4rds

• 8x Wall Ball
• 8x Burpees
• 200m Run
  

Tabata:

Plank DB Row (Alternating)

Fusion: 2rds

• 10x Alt Supermans
• 10x Side Lying Openers R/L
• 30 sec Kneeling Adductor L/R

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Thursday

6 min Active/Dynamic Stretching

Walking Quad Stretch, Knee Hug, S.L. Hamstring Stretch, Side Lunges, etc.

WU: 8min

• 4x PVC or Empty BB Triple Extensions w/ shrug
• 4x PVC or Empty BB Scarecrow
• 8x Scorpions
• 50x Single unders, 15sec Jog in place
  

*Practice muscle cleans w/BB before starting:

8min AMRAP

• 5x Hang P.Cleans @ 45-60%
• 100m Run, jog in place
  

15 min Conditioning Work

• 25x KB Swings 
• 200m Run
• 8x SUMO DL High Pull
• 100m Run
  

Fusion: 2 rds

• 4x Windmills R/L
• 30x Toe Touch Crunch 
• 20x 90/90s

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Friday

WU: 10min

• 5x Single Arm Kneeling DB Press R/L
• 5x Wide PU to DD
• 5x Butterfly Sit Ups
• 50 single unders

**Reverse Wrist Rocks when all rounds are complete

Push Press [20 min CAP]

• 8x Light
• 6x Light +
• 5x Mod / 60%
• 5x Mod / 60%
• 3-5x Mod / 60% +
• 3-5x Mod / 60% +

**Wrist rocks btw sets, Foam roll lats/shoulders, if desired 

** Move around and listen to the body. Address what’s tight

Met Con: 21-15-9

• Chin Ups
• Burpees
• Slamball Slams / Rope Slams / 

→ Finish the workout with Block Run

Fusion 2rds

• Supine Twist w/ 8x Floor Angels R/L
• 6x Instep to Hammy Stretch R/L
• 4x Vinyasa