P11 Upper Body 1
Block A TRX Push Up *MB Side Throw (mobility as needed) Block B DB Bent Over Row DB Alternating Bicep Curl (mobility as needed) Block C DB Seated Z Press Half Side Plank Hip Raise Straight Leg Setup with Reach Block D TRX Row TRX Bicep Curl TRX Tricep Extension Core Finisher 15 Time-Based: 3×20:10…
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Warmup 10 Block A BB Hang Clean 3×5 / 3×5 / 3×4 / 3×3 Body Saw 3×8 / 3×10 / 3×12 / 3×10 Block B BB Deadlift 5×5 / 5-5-4-4-3 / 4-3-3-2-2 / 1rm Band Assisted Pull Up 3×8 / 4×6 / 4×5 / 4×4 Block C BB Front Split Squat 3×8 / 3×6 /…
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MA1 Upper Body 2
Warmup 8 Block A KB Overhead Press 3×8 / 3×10 / 3×12/ 3×10 Valslide or Slide-Board Rollouts 3×8 / 3×10 / 3×12/ 3×15 Shoulder Mobility 3x30s Block B DB Bent Over Row 3×8 / 3×10 / 3×12/ 3×10 Machine Chest Press 3×8 / 3×10 / 3×12/ 3×10 Hip Mobility 3x30s Block C DB Incline Press 3×8…
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Warmup 8 Block A Single-Leg BB Hang Snatch Quadruped Plank with Arm Reach Toe Touch Progression Block B BB Romanian Deadlift DB Single Arm Bench Press Spiderman w/ T-Spine Rotation Block C DB Split Squat KB Single Arm Bent Row KB Single Arm Rack Carry Block D DB Bent Over Reverse Fly DB Zottman Curl…
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Warmup 7 Block A BB Bench Press 8-8-6-6 / 5×5 / 4-4-4-3-3 / 1RM Side Plank Row 3×8 / 3×10 / 3×12 / 3×10 Shoulder Mobility 3x30s Block B Pull Up 3xMax Cable Single Arm Seated Row 3×15 / 3×20 / 3×12 / 3×10 Hip Mobility 3x30s Block C TRX Row 3×8 / 3×10 / 3×12…
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Warmup 7 Block A KB Swing 3×16 / 3×20 / 3×24 / 3×20 Ab Wheel Rollout 3×8 / 3×10 / 3×12 / 3×14 Active Leg Lowering 3x5e Block B Back Squat 8-8-6-6 / 5×5 / 4-4-4-3-3 / 1RM Chin Up 3xMax Shoulder External Rotation with Band 3x30s/e Block C 2-KB Single Leg Deadlift 3×8 /…
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Warmup 1 Block A Elevated Push Up 2-3×8 / 2-3×10 / 3×12 / 3×10 Low Plank Elevated 2-3x15s / 2-3x20s / 3x25s / 3x30s Bent Over T, W, Y’s (Thumbs Up) 2-3x5e Block B TRX 60 Degree Row 2-3×8 / 2-3×10 / 3×12 / 3×10 Tricep Pushdown 2-3×8 / 2-3×10 / 3×12 / 3×10 Toe…
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Warmup 1 Block A Medicine Ball Wall Ball 2-3×8 / 2-3×10 / 3×12 / 3×10 Dead Bug 2-3x5e Band Assisted Straight Leg Stretch 2-3x30s/e Block B DB Sumo Deadlift 2-3×8 / 2-3×10 / 3×12 / 3×10 DB Back Supported OH Press 2-3×8 / 2-3×10 / 3×12 / 3×10 DB Seated External Internal Rotation 2-3×8 / 2-3×10…
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Warmup 1 Block A DB Floor Press 2-3x8e / 3x10e / 3x12e / 3x10e Quarter Getup 2-3x5e Floor Slides 2-3x30s Block B Reverse Grip Lat Pulldown 2-3x8e / 2-3x10e / 3x12e / 3x10e Reverse Curl 2-3x8e / 2-3x10e / 3x12e / 3x10e Band Assisted Straight Leg Stretch 2-3x30s/e Block C Seated Row 2-3x8e / 2-3x10e…
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