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Men's

Fitness (Phase II)


Week 1 Musc. Strength- Interval

Day 1:
Lower Body *4 Rounds* 1.) 12 BB front squat -->8 Hex bar DL 2.) 12 Quad ext. -->8(E) BB lunges (alt.) 3.) 12 Ham curls -->8 BB (vert) goodmornings

Day 2:
Total Body *4 Rounds* 1.) 12 KB jump swings -->8 SA T-bar press (seated) 2.) 12 MB wall-shots -->8(E) MB lunge & toss 3.) 12 Wide grip pull-ups -- 8 SA KB clean & press

Day 3:
Upper Body *4 Rounds* 1.)12 BB bench press -->8 DB skull crushers (alt.) 2.) 12 BB bradford press -->8 DB front raise (alt.) 3.) 12 BB upright rows -->8(E) DB hammer row

Day 4:
Total Body Circuit *"JMU 300" (1 Rd. for time) * 1.) 25 Chin-ups 2.) 50 BB hang clean 3.) 50 Plyo push-ups 4.) SA DB snatches 5.) 50 DB sit-up & press 6.) 50 Squat Jumps 7.) 50 BB bentover row/shrug 8.) 25 push-to-pull-up Total Body Circuit *5 Rounds* 1.) 100m row (sprint) 2.) 10 KB (double) swing 3.) 10(E) KB (alt.) renegade row 4.) 10(E) KB off-set pend. lunge 5.) 10 KB box jumps 6.) 100 Jump ropes (double unders)

2 Musc.Strength- Dynamic

Lower Body *5 Rounds* 1.) 10 BB overhead squat 2.) 15(E) KB Bulgerian lunge 3.) 20(E) KB off-set step up 4.) 1 min. jump rope

Total Body *5 Rounds* 1.) 10 BB Deadlifts 2.) 15(E) SA KB clean & press 3.) 20 BB rev. hyper w/raise 4.) 1 min. plate stair run

Upper Body *5 Rounds* 1.) 10 BB Close grip bench press 2.)15 DB arnold press 3.) 20 DB incline delt row 4.) 1 min. battle rope (slams)

Anerobic Treshold Capacity *5 Rounds* 1.) Row (100-->500m) 2.) Box jumps (5-->25) 3.) BB bosu push-ups (5-->25) --> 30 sec. bosu push-up pose 4.) BB bosu SL lunges (5-->25) --> 30 sec. bosu wall sit 5.) Wide grip pull-ups (5->1) 6.) Inchworms w/ push-ups (5-->1)

"Crazy 8's" *8 Rounds* 1.) 8 BB military press 2.) 8 SA KB clean & press 3.) 8 BB front squats 4.) 8(E) KB off-set step ups 5.) 8 Hex bar DL & shrug 6.) 8(E) MB lunge & toss 7.) 8 BB goodmorning 8.) 8(E) KB Windmills

"2 for 3" *2 Rounds* 1.) 300m run 2.) 1 min. burpees 3.) Plank to failure

T.T.B.

"Pass go, collect $200" *7 Rounds* 1.) 15 KB swings 2.) 15 KB thrusters 3.) 15 KB Box jumps

"5 x 5 In 25" *5 Rounds* 1.) 5 KB burpees 2.) 5 KB (dbl) SL box jump 3.) 5(E) KB Bulgerian lunge 4.) 5 KB (alt.) renegade row 5.) 5 KB (dbl) clean & press

"Shattered Plates" *3 Rounds* 1.) 800m interval row 2.) Plate S.S. stair walk (3x's) 3.) Plate S.S. shoulder series (3x's) 4.) Plate bridge stack

Total Body Circuit *"Filthy 50" (1 Rd. for time)* 1.) 50 Box jumps 2.) 50 Jumping Pulls 3.) 50 KB swings 4.) 50 Walking lunge 5.) 50 Knees-to-elbows 6.) 50 Push-ups 7.) 50 Back extenssions 8.) 50 MB wall-shots 9.) 50 Mtn. climbers 10.) 50 Double-unders Total Body Circuit *4 Rounds* 1.) 10 BB military press 2.) 20 KB jump swings 3.) 10 BB deadlifts 4.) 20 Pull-ups

T.T.B. 5 Musc. End. (Fat Burn)- Cir.

Lower Body *3 Rounds* -->(15 reps/30 sec.) 1.) SL leg press (each leg) 2.)Box jumps 3.) SL quad ext. (each leg) 4.) Plate walking lunge 5.) SL ham curls (each leg) 6.) Glute/ham raise *Reps on odd/time on even* Lower Body *4 Rounds* -->(60-45-30-15 sec.) Rounds 1.) KB front squats 2.) KB box jumps 3.) KB split jumps 4.) Bosu sit-to-stand

Total Body *3 Rounds* -->(15 reps/30 sec.) 1.) KB (alt) floor press 2.)MB wall-shots 3.) KB burpees 4.) MB slams 5.) KB (dbl) swing 6.) Battle rope (squat jumps) *Reps on odd/time on even* Total Body *4 Rounds* -->(60-45-30-15 sec.) Rounds 1.) Hex bar DL & shrug 2.) KB (towel) farmers walk 3.) Towel ham. Curls 4.) Towel push-up walk 5.) Bosu squat & MB toss -->(15-30-45-60sec.) Rest

Upper Body *3 Rounds* -->(15 reps/30 sec.) 1.) BB bradford press 2.) Seated rope/plate pull 3.) DB incline press 4.) DB push-up walk 5.) DB bentover row 6.) Aus. Pull-ups *Reps on odd/time on even* Upper Body *4 Rounds* -->(60-45-30-15 sec.) Rounds 1.) DB neut. grip chest press 2.) BB bosu push-ups 3.) DB bentover row 4.) Aus. pull-ups 5.) DB military press 6.) Dips -->(15-30-45-60sec.) Rest

6 Musc. End. (Fat Burn)- Cir.

-->(15-30-45-60sec.) Rest

Total Body Circuit *3 Rounds* 1.) 4 BB snatch & squat 2.) 4 Hex bar DL & shrug *2 Rounds* 1.) 8 SA seated T-bar press 2.) 8 SA MB push-ups 3.) 8 SA T-bar row 4.) 8 SA KB windmilss *1 Rounds* 1.) 16 push-to-pull-up Total Body Circuit *JMU 300* (1 Rd. for time) 1.) 25 Chin-ups 2.) 50 BB hang clean 3.) 50 Plyo push-ups 4.) SA DB snatches 5.) 50 DB sit-up & press 6.) 50 Squat Jumps 7.) 50 BB bentover row/shrug 8.) 25 push-to-pull-up