Men's

Fitness (Phase I)
Week 1 Condtioning (Musc. End.)- Dynamic

Day 1:
Lower Body *2 Rounds* 1.) 20 Leg press -->12 DB front squat 2.) 20 Quad ext. -->12 DB lunges (cons.) 3.) 20 Ham curls -->12 BB (vert) goodmorning

Day 2:
Upper Body *2 Rounds* 1.) 20 Chest press -->12 Pec dec 2.) 20 Shoulder press -->12 DB lateral flies 3.) 20 Seated Cable row -->12 Lat pull-down

Day 3:
Total Body *2 Rounds* 1.) 20 DB thrusters -->12 DB RDL's 2.) 20 KB swings -->12 KB clean pulls 3.) 20 MB slams -->12 MB oblique wall-shots

Day 4:
Total Body Circuit *300 W.O.* (1 rd for time) 1.) 25 Pull-ups 2.) 50 BB deadlifts 3.) 50 Box jumps 4.) 50 BB bentover rows 5.) 50 SA KB clean & press 6.) 50 BB military press 7.) 50 BB windshield wipers 8.) 25 Push-ups Total Body Circuit *2 Rounds* 1.) 20 BB front squats 2.) 20 DB RDL's 3.) 15 BB military press 4.) 15 DB upright row 5.) 10 KB (cons) step-ups 6.) 10 KB (cons) lunge 7.) 5 Inchworms w/push-ups 8.) 5 Push-to-pull-ups Total Body Circuit *1 Round*(For time) 1.) 1 mile run 2.)100 push-ups 3.) 200 body squats 4.) 300 jump ropes

2 Conditioning (Musc. End.)- Circuit

Lower Body *3 Rounds* -->(15 reps/30 sec rest) 1.) TRX squat jumps 2.) TRX split jumps 3.) TRX rev. lunge w/ knee-ups 4.) Mtn. climbers w/ box jump -->1 mile bike (climb)

Upper Body *3 Rounds* -->(15 reps/30 sec rest) 1.) BB bentover rows 2.) DB incline incline press 3.) BB Bradford press 4.) DB (alt) seated front raise 5.) BB bicep curls 6.) BB skull crushers -->1 min. battle rope (wave) Upper Body *3 Rounds* 1.) 20 DB Incline press -->10 DB (alt.) incline flies 2.) 20 Lat pull-downs -->10(E) DB hammer rows 3.) 20 DB shoulder press -->10 DB shoulder flies (lat) 4.) 20 BB bicep curls -->10(E) DB clamp curls Upper Body *4 Rounds* 1.) 12 DB (alt) chest press -- 20 DB chest flies 2.) 12(E) cable tebow rows -->20 seated hi cable row 3.) 12 DB (alt) shoulder press -->20 BB upright rows 4.) 12(E) SA cable kickbacks -->20 rope tri. Ext.

Total Body *3 Rounds* -->(15 reps/30 sec rest) 1.) MB Wall-shots 2.) Battle rope (slams) 3.) Aus. pull-ups 4.) Bosu sits-ups 5.) Bosu push-ups 6.) Bosu burpees -->1 min. jump rope Total Body *3 Rounds* 1.) 500m row 2.) 20 KB swings 3.) 15 MB wall-shots 4.) 10(E) DB renegade rows 5.) 5 Inchworms w/ push-ups

3 Hypertrophy - Dynamic

Lower Body *3 Rounds* 1.) 20 DB sumo squats -->10 SL leg press 2.) 20(E) DB walking lunge -->10 SL quad ext. 3.) 20 FM goodmornings -->10 SL ham curls

4 Hypertrophy - Interval

Lower Body *4 Rounds* 1.) 12(E) SL leg press -->20 DB (cons) step-ups 2.) 12(E) SL quad ext. -->20 DB (cons) rev plyo lunges 3.) 12(E) SL ham curls -->20 BB (vert) goodmornings

Total Body *4 Rounds* 1.) 12 KB SA swings -->20 KB thrusters 2.) 12(E) MB lunge & toss -->20 MB slams 3.) 12(E) TRX SL squat -->20 Box jumps

Total Body Circuit *2 Rounds* 1.) 15 R. band pull-ups 2.) 15 R. band push-ups 3.) 15 BB bentover row/shrug 4.) 15 DB incline press 5.) 15 DB RDL's 6.) 15 DB Burpees

5 Musc. Strength - Dynamic

Lower Body *3 Rounds* 1.) 10 BB front squats -->15(E) FM split lunge -->20 FM goodmorning 2.) 10 DB sumo squat -->15(E) bosu side lunge -->20 Ski jumps

Upper Body *3 Rounds* 1.) 10 BB close grip bench press -->15 BB skull crushers -->20 BB bosu push-ups 2.) 10 seated cable row -->15 Lat pull-downs -->20 Aus. pull-ups

Total Body *3 Rounds* 1.) 10 BB dead lifts -->15 Wide grip pull-ups -->20 Rev. hypers 2.) 10 BB overhead squat -->15(E) KB off-set pend. lunge -->20(E) KB off-set step-up & press

Total Body Circuit *3 Rounds* 1.) 10 KB (alt) shoulder press 2.) 10(E) Push-ups w/band raise 3.) 10 KB (alt) floor press 4.) 10 KB SA shrug/10 shrug 5.) 10 KB (alt) skull crushers 6.) Dips to failure

6 Musc. Strength - Interval

Lower Body *3 Rounds* 1.) 10 KB goblet squats (box) 2.) 10 Quad. ext. 3.) 10 Band/BB RDL's -->(+10) BB RDL's -->(+10) Band RDL's

Upper Body *3 Rounds* 1.) 10 DB neut. grip chest press 2.) 10 BB bentover row/shrug 3.) 10 Band/BB skull crushers -->(+10) BB skull crushers -->(+10) Band skull crushers

Total Body *3 Rounds* 1.) 10 Dead lifts 2.) 10 BB Military Press 3.) 10 Band/BB clean pulls -->(+10) BB clean pulls -->(+10) Band clean pulls

Total Body Circuit *300 W.O.* (1 rd for time) 1.) 50 Pull-ups 2.) 50 BB deadlifts 3.) 50 Box jumps 4.) 50 BB bentover rows 5.) 50 SA KB clean & press 6.) 50 BB military press 7.) 50 BB windshield wipers