PURE STRENGTH PHASE 2

Monday WO 1 sets Deadlift Chin ups WO 2 sets 3pt row BB power push Sumo squat curl 5min AMRAP Over bar burpees
press Sumo dead lifts

Week 1

Week 2

Week 3

Week 4

Wednesday WO 1 sets Front squat Band press ups WO 2 sets D/B Hang clean Floor press Plate squat with 5min EMOM. Box jumps
and press front raise DB SA clean

Week 1

Week 2

Week 3

Week 4

Friday WO 1 set DB reverse lunge Kneeling plate OH WO 2 sets OH Walking Heavy farmers Weighted step For time: 40 jumping lunges, 30 press
rotate lunges carry ups ups, 20 ups & downs, 10 chin ups

Week 1

Week 2

Week 3

Week 4
Name:

Monday WO 1 sets Sumo dead lifts Max strict chin WO 2 sets BB hang clean. Supine chins Full Sumo squat curl For time - sumo deadlifts over bar
X8 ups - FULL ROM! DB clean & press ROM. press. burpees.
x6-8 X10 X8 10-8-6-4-2

Week 1

Week 2

Week 3

Week 4

Week 5

Wednesday WO 1 sets Back squat. Supine BB hip WO 2 sets BB Bench press. DD power squat Single leg bend 5min EMOM. Power squat
X10 extension. X8 with power row. X8 SA power cleans jumps weighted
X8 X8 x x10

Week 1

Week 2

Week 3

Week 4

Week 5

Friday WO 1 set Split squat. Reverse WO 2 sets Step up, back and DB press row row Plate power AMRAP Press up with
X8 woodchop x8 reverse lunge x8 X10 rotations x40 Lunge tap push. rotation
X8 X8

Week 1

Week 2

Week 3

Week 4

Week 5
 Saturday Pure Strength: 21/10—> 18/11
Wo 1 Chin-ups close grip Bench press. Wo2. DB hang clean & press. Box jumps. Skipping.
Max Reps: 10,8,8,6,10 For time 10,9,8,7,6,5,4. 10,9,8,7,6,5,4 50 skips

Week 1 5
-

Week 2

Week 3

Week 4

-
 20/11/17. NAME:

Monday WO 1 sets Deadlift 3 point row WO 2 sets BB bent over row. D/B half squat CHEK press. Bike Reverse crunch.
X10 X8 with up rite X10 X5-7 - 30s - 30s

Week 1 5 12@65%…..… 10@75%…..…. 8@80%……..

8@80%…….... 12@70%…..…..
Week 2 5 12@65%….…. 10@75%.……. 8@80%…..….
8@85%…..….. 12@70%……....
Week 3 5 12@70%…….. 8@80%….….. 6@85%….…..
6@90%…..….. 8@80%……....
Week 4 5 12@75%……... 8@85%…….. 5@90%……....
5@95%…….... 8@85%……….
Week 5 5 12@75%……... 8@80%…..…. 8@85%…..….
4@95%…..….. 8@85%…..…..
Wednesday WO 1 sets Back squat Band press ups. OR. WO 2 sets DB front squat. BB rotation. SA power clean. DB squat press, DB press up row, DB
Mean press up x10 X8 X16 X6 hover incline press - x12,10,8. End of
every exercise = 5 burpees (for time)

Week 1 5 12@65%…..… 10@75%…..…. 8@80%…….. Weight:

Time:
8@80%…….... 12@70%…..…..
Week 2 5 12@65%….…. 10@75%.……. 8@80%…..…. Weight:
Time:
8@85%…..….. 12@70%……....
Week 3 5 12@70%…….. 8@80%….….. 6@85%….….. Weight:
Time:
6@90%…..….. 8@80%……....
Week 4 5 12@75%……... 8@85%…….. 5@90%…….... Weight:
Time:
5@95%…….... 8@85%……….
Week 5 5 12@75%……... 8@80%…..…. 8@85%…..…. Weight:
Time:
4@95%…..….. 8@85%…..…..
Friday WO 1 set Bench press Power lunge from WO 2 sets D/B close grip DB walking lunge. Knees/feet to bar. D/B hang clean Lateral box
bottom stop floor press. X12 X2 lengths X12 and press.X10 jumps. X10
AMRAP

Week 1 5 12@65%…..… 10@75%…..…. 8@80%……..

8@80%…….... 12@70%…..…..
Week 2 5 12@65%….…. 10@75%.……. 8@80%…..….
8@85%…..….. 12@70%……....
Week 3 5 12@70%…….. 8@80%….….. 6@85%….…..
6@90%…..….. 8@80%……....
Week 4 5 12@75%……... 8@85%…….. 5@90%……....
5@95%…….... 8@85%……….
Week 5 5 12@75%……... 8@80%…..…. 8@85%…..….
4@95%…..….. 8@85%…..…..
 Saturday

WO1 - AMRAP WO2 - EMON WO3 - AMRAP WO4 - EMON WO5 - 1km

OH walking lunges Shoulder press. Front squat. Chin ups or supine Skipping. Press ups Dead lift. Over top lateral Ski/row
x2 lengths X10 X6 chin. X6 X60 X12 X6 box jumps. X6

Week 1

Week 2

Week 3

Week 4

-
 8/1/18

Monday WO 1 sets Deadlift. Wide chins. WO 2 sets BB single arm Rope pulls. Plate floor to over Bike 30s Squat jump 30s
X10 @ 80-95% Max push X8each X6 head press. X12

Week 1

Week 2

Week 3

Week 4

Week 5

Wednesday WO 1 sets Back squat old. Kneeling or drop WO 2 sets Pistol squats Power step up Kneeling reverse Skipping: 100, 80, 60, 40.
Front squat new. box jump. X12 with shoulder woodchop. V-sits: 20, 15, 10, 5.
X10 @ 80-95% X6 press. X8each X10 each For time

Week 1

Week 2

Week 3

Week 4

Week 5

Friday WO 1 sets Bench press. Walking lunges WO 2 sets MB floor to over Reptilian crawl Renegade row. 8 DB thrusters. AMRAP.
X10 @ 80-95% weight on shoulder with MB push/pull X8 each arm 8 supine chins -5 mins
shoulder x2L each X14 alternating x2 lengths 8 burpees

Week 1

Week 2

Week 3

Week 4

Week 5
 Saturday

WO 1 x5 BB or DB floor Tricep press up WO2 EMON 5mins AMRAP 5mins. EMON 5mins. AMRAP.
press x8 X10 Death by assault Chin ups 6. Ski 125 X15 power pad jumps.
5,9,12,14,15/max cals 3 point row 8. X5 squat curl press X10 alternating lunges

Week 1

Week 2

Week 3

Week 4
 12/02/18

Monday WO 1 sets Sumo deadlift. Extended 3pt row. WO 2 sets BB bent over row Renegade row Chin up. Finisher Assault bike M/B burpee slam
12,10,8,6,10 X8 land mine with press up. X10 EMON
X12 X8 (press) 30s/30s x5

Week 1

Week 2

Week 3

Week 4

Week 5

Wednesday WO 1 sets Box squat. DB band floor WO 2 sets Power Pistol Explosive MB Farmers carry. Finisher. Goblet squat. X12 of each
12,10,8,6,10 press. squats box jump squat push. X4 lengths AMRAP. Jumping lunges.
X12 X8 X8 5mins V-sits

Week 1

Week 2

Week 3

Week 4

Week 5

Friday WO 1 sets Bench press. DB split press. WO 2 sets Front load revers Atlas ball lift. Plate revers wood Finisher. 50 full rom air squats, 40 press ups, 30
12,10,8,6,10 X12 lunge. X10 chop. For time plank to elbow, 20 supine chins, 10
X8each X10 burpee with 180 jump

Week 1

Week 2

Week 3

Week 4

Week 5
 Table 1

SPARTAN 300!! 25 chin ups 50 BB deadlifts 50 Press ups 50 box 50 DB wipers 25 DB SA cleans 25 Chin ups Time
For time jumps each arm

Week 1

Week 2

Week 3

Week 4
 19/3/18

Monday WO 1 sets BB bent over row. DB stiff legged WO 2 sets Land mine Mb power push Pull ups close. EMOM- 5 mins . Decline reverse
X10 deadlift. deadlift to power over rig. X10 Assault bike crunch
X12 push X8 X8

Week 1

Week 2

Week 3

Week 4

Week 5

Wednesday WO 1 sets Front squats. Plate reverse WO 2 sets From low box —> Jumping lunge Atlas ball lift. Top of Every min. 5mins.
X10 woodchop x8 power box jump. with my rotate X10 X10 squat curl Static squat hold
X8 slam. X6 each press

Week 1

Week 2

Week 3

Week 4

Week 5

Friday WO 1 sets Standing DB heavy floor WO 2 sets Bench press. DB Walking DB press up with X20 v-sits, x5 MB slams FOR TIME
landmine push. press. X12 lunges. alternating raise X15 v-sits, x10 MB slams.
X12 X10 X4 lengths X12 press X10 v sits, x15 MB slams
X5 v-sits, x 20 MB slams.

Week 1

Week 2

Week 3

Week 4
 SPARTAN 300!! 25 chin ups 50 BB deadlifts 50 Press ups 50 box jumps 50 DB wipers 25 DB SA cleans TIME
For time each arm

Week 1

Week 2

Week 3

Week 4
 28/5/18 - 30/6/18. NAME:

Monday WO 1 sets Deadlift 3 point row WO 2 sets Atlas ball Bench hyper DB Lunge tap AMRAP: 8 chin ups, 10 jumping squats
X10 X10 extension. push. 5mins
X8 3s pause X12

Week 1 5 12@65%…..… 10@75%…..…. 8@80%……..

8@80%…….... 12@70%…..…..
Week 2 5 12@65%….…. 10@75%.……. 8@80%…..….
8@85%…..….. 12@70%……....
Week 3 5 12@70%…….. 8@80%….….. 6@85%….…..
6@90%…..….. 8@80%……....
Week 4 5 12@75%……... 8@85%…….. 5@90%……....
5@95%…….... 8@85%……….
Week 5 5 12@75%……... 8@80%…..…. 8@85%…..….
4@95%…..….. 8@85%…..…..
Wednesday WO 1 sets Back squat Inch worm to full WO 2 sets Band Hip Power jump. BB Push to RTN. 20, 16, 10, 6. FOR TIME
extension F & B. extension X10 X10 SA Cleans, Incline press up, supine
X4 length X8 3s hold chin

Week 1 5 12@65%…..… 10@75%…..…. 8@80%…….. Weight:

Time:
8@80%…….... 12@70%…..…..
Week 2 5 12@65%….…. 10@75%.……. 8@80%…..…. Weight:
Time:
8@85%…..….. 12@70%……....
Week 3 5 12@70%…….. 8@80%….….. 6@85%….….. Weight:
Time:
6@90%…..….. 8@80%……....
Week 4 5 12@75%……... 8@85%…….. 5@90%…….... Weight:
Time:
5@95%…….... 8@85%……….
Week 5 5 12@75%……... 8@80%…..…. 8@85%…..…. Weight:
Time:
4@95%…..….. 8@85%…..…..
Friday WO 1 set Bench press Power lunge from WO 2 sets BB Push press. DB walking lunge. BB wipers/ Assault bike 30s Press ups 30s
bottom stop X8 X2 lengths hanging wipers
X8 each X12

Week 1 5 12@65%…..… 10@75%…..…. 8@80%……..

8@80%…….... 12@70%…..…..
Week 2 5 12@65%….…. 10@75%.……. 8@80%…..….
8@85%…..….. 12@70%……....
Week 3 5 12@70%…….. 8@80%….….. 6@85%….…..
6@90%…..….. 8@80%……....
Week 4 5 12@75%……... 8@85%…….. 5@90%……....
5@95%…….... 8@85%……….
Week 5 5 12@75%……... 8@80%…..…. 8@85%…..….
4@95%…..….. 8@85%…..…..
Monday WO 1 sets Sumo Deadlift. Wide chins. WO 2 sets BB single arm Rope pulls. DB Strict bicep Bike 30s Squat jump 30s
X10 @ 80-95% Max push X8each X6 curl to over head
press

Week 1

Week 2

Week 3

Week 4

Week 5

Wednesday WO 1 sets Sumo back squat DB close grip WO 2 sets Pistol squats Power step up Plate reverse Skipping: 100, 80, 60, 40. (If can't skip
X10 @ 80-95% floor press X12 with shoulder woodchop. power pad jumps).
X12 press. X8each X8 each V-sits: 20, 15, 10, 5.
For time

Week 1

Week 2

Week 3

Week 4

Week 5

Friday WO 1 sets Bench press. Strict form slow WO 2 sets Farmers carry DB floor press. BB standing 8 DB thrusters. AMRAP.
X10 @ 80-95% static lunge. heavy! X12 power push. 8 supine chins -5 mins
Tempo 3-2-3. X4 lengths X10 8 chest to floor
X12 each burpees

Week 1

Week 2

Week 3 Squat jump 30s

Week 4

Week 5
Monday WO 1 sets Sumo deadlift. Extended 3pt row. WO 2 sets Single arm BB Walking lunge Chin up. Finisher EMON Assault bike/
12,10,8,6,10 X8 bent over row with RTN X10 30s/30s x5 Bear crawl
land mine X2 lengths
X10

Week 1 3

Week 2 3

Week 3 4

Week 4 4

Week 5 4

Wednesday WO 1 sets Box squat. DB band floor WO 2 sets Power Pistol BB thrusters. MB Bear hug Finisher. AMRAP. Goblet squat.
12,10,8,6,10 press. squats box jump X8 farmers carry 5mins Jumping lunges.
X12 X8 X6 lengths V-sits

Week 1 3

Week 2 3

Week 3 4

Week 4 4

Week 5 4

Friday WO 1 sets Bench press. DB supine pull WO 2 sets Front load revers DB chest flys Renegade row Finisher. 50 full rom air
12,10,8,6,10 over lunge. X10 with press up. For time squats, 40 press
X10 X8each X8 (press) ups, 30 plank to
elbow, 20 supine
chins, 10 C2F
burpee with 180
jump

Week 1 3

Week 2 3

Week 3 4

Week 4 4

4
Monday WO 1 sets BB bent over row. DB stiff legged WO 2 sets Land mine squat Atlas ball Pull ups close. EMON 5mins. -30s HEAVY D/B
X10 deadlift. to power push alternating X10 -30s ski static hold -
X12 X15 shoulder taps STANDING
X10

Week 1

Week 2

Week 3

Week 4

Week 5

Wednesday WO 1 sets Front squats. Plate reverse WO 2 sets D/B Deep goblet Hack BB position Kneeling SA For time:
X10 woodchop x8 squat to press. split squat shoulder press. -20 chest to floor burpees
X12 X8 each X10 -10 box jumps
-10 MB over shoulder toss.
-20 chest to floor burpees

Week 1

Week 2

Week 3

Week 4

Week 5

Friday WO 1 sets Standing DB heavy floor WO 2 sets Bench press. Round Head Walking lunge EMON. 5mins
landmine push. press. X15 shoulder press. with atlas ball on -X10 bottom up jumping lunges
X10 X10 X10 shoulder -X10 press ups.
X6 lengths -X10 v-sits

Week 1

Week 2

Week 3

Week 4

Week 5
Monday WO 1 sets Sumo Deadlift. Wide Chin ups. WO 2 sets 3pt row. DB power push MB over shoulder 30/30 EMON. 5mins.
-x12 -x8 -x10 -x12 toss DB Sumo dead Assault bike
-x10 lifts

Week 1 4 3

Week 2 4 3

Week 3 4 4

Week 4 5 4

Week 5 5 5

Wednesday WO 1 sets Back Box squat. Band press ups. WO 2 sets DB single arm Plate squat with Hanging knees to For time:
-x12 -x12 clean and press. over head rotation chest (progress to -x15 chest to floor burpees
-x8 -x16 RTN at top) -x20 elbows to hands plank.
-x12 -x30 V-sits.
-x15 chest to floor burpees

Week 1 4 3

Week 2 4 3

Week 3 4 4

Week 4 5 4

Week 5 5 5

Friday WO 1 set BB floor press. D/B heavy close WO 2 sets BB land mine Heavy farmers Weighted single 5 min AMRAP -X12 Plate floor to
-10 grip floor press. static lunge and carry. leg step ups. over head
-12 press. - -x8 lengths -x10 each -x12 floor touch
X10 box jump

Week 1 4 3

Week 2 4 3

Week 3 4 4

Week 4 5 4

Week 5 5 5
Monday WO 1 sets Sumo dead lifts Max strict chin WO 2 sets Skater SL squats BB Supine chins Sumo D/B squat For time - sumo deadlifts over bar
X8. ups - FULL ROM! X8 each Full ROM curl press. burpees.
(Increasing (Record total) (elevated legs) X12 10-8-6-4-2
weight) X10

Week 1 4 3

Week 2 4 3

Week 3 4 4

Week 4 5 4

Week 5 5 4

Wednesday WO 1 sets Back squat. Heavy DB floor WO 2 sets Renegade row DD power squat BB Supine hip EMON 30s/30s. SA power cleans
X8. press. with press up with up rite row. extension Assault bike 4 each side
(Increasing X10 X12 (row total) X8 X10
weight)

Week 1 4 3

Week 2 4 3

Week 3 4 4

Week 4 5 4

Week 5 5 4

Friday WO 1 set BB floor press. D/B pull overs WO 2 sets BB land mine D/B 3pt pull D/B Lunge, tap, AMRAP 5mins
X8. strict press through push X6 chins/supine chins.
(Increasing X10 goblet Squats
weight) X12 Press ups

Week 1 4 3

Week 2 4 3

Week 3 4 4

Week 4 5 4

Week 5 5 4
 15/04/19

Monday WO 1 sets BB bent over row. DB stiff legged WO 2 sets Land mine squat Mb power push Pull ups close. EMOM- 5 mins Decline reverse
X10 deadlift. to power push over rig. X10 30s/30s . crunch
X12 X8 X8 Assault bike

Week 1

Week 2

Week 3

Week 4

Week 5

Wednesday WO 1 sets Front squats. Plate reverse WO 2 sets From low box —> From knee on Atlas ball lift to Top of Every min. 5mins.
X10 woodchop x8 power box jump. floor jumping platform. -X5 chest to floor Static squat hold
X8 lunge X6 each X10 burpees
leg -X10 squat curl
press.

Week 1

Week 2

Week 3

Week 4

Week 5

Friday WO 1 sets Standing DB heavy floor WO 2 sets Bench press. DB Walking Press up with X20 v-sits, x5 MB slams FOR TIME
landmine heavy press. X12 lunges. renegade row. X15 v-sits, x10 MB slams.
push. X10 X4 lengths X10 press ups X10 v sits, x15 MB slams
X12 X5 v-sits, x 20 MB slams.

Week 1

Week 2

Week 3

Week 4

Week 5
Monday WO 1 sets Dead lift x10 D/B single arm WO 2 sets Supernated chin Bicep curl to OH Renegade row. AMRAP - 5mins Over bar burpees
clean and press ups. X10 press. X10 each arm Dead lift - x8 - x8
X8 each X12

Week 1 4 3

Week 2 4 3

Week 3 4 4

Week 4 5 4

Week 5 5 4

Wednesday WO 1 sets BB Step up DB goblet squat. WO 2 sets MB over shoulder DB thruster DB Close grip floor EMON: 5 mins -
X10 each X12. SLOW toss x10 X10 press. X10 30s/30s DB HOLD
Assault bike/skier

Week 1 4 3

Week 2 4 3

Week 3 4 4

Week 4 5 4

Week 5 5 4

Friday WO 1 sets DB HEAVY floor Plyometric power WO 2 Sets MB on shoulder D/B Chest Flys. MB Roll up and Skipping: 100, 80, 60, 40.
press x12 press up (plates) walking lunges. X10 slam V-sits: 20, 15, 10, 5.
x10 X2 lengths each X6 For time. (If you can't skip = -10 reps
shoulder power pad jumps)

Week 1 4 3

Week 2 4 3

Week 3 4 4

Week 4 5 4

Week 5 5 4
Monday WO 1 sets Sumo deadlift. Extended 3pt row. WO 2 sets MB bear hug Plate reverse Chin up. Finisher EMON Assault bike/
12,10,8,6,10 X8 carry x10 over woodchop X10 30s/30s x5 Bear crawl
shoulder toss 12 each side
each end -
X2 lengths x2 lots
10 toss

Week 1 3

Week 2 3

Week 3 3

Week 4 4

Week 5 4

Wednesday WO 1 sets Sumo squat. DB band floor WO 2 sets Pistol squats- low BB thrusters. DB HEAVY Finisher. AMRAP. Goblet squat 10
12,10,8,6,10 press. as poss X8 farmers carry 5mins Jumping lunges 10
X12 X8 X8 lengths V-sits 10

Week 1 3

Week 2 3

Week 3 3

Week 4 4

Week 5 4

Friday WO 1 sets Bench press. DB supine pull WO 2 sets DB Front load DB chest flys Renegade row Finisher. 50 full rom air
12,10,8,6,10 over revers lunge. X10 with press up. For time squats, 40 press
X10 X8each X8 (press) ups, 30 plank to
elbow, 20 supine
chins, 10 C2F
burpee with 180
jump

Week 1 3

Week 2 3

Week 3 3

Week 4 4

Week 5 4
 29/05/19

Monday WO 1 sets DB bent over row. Sumo deadlift. WO 2 sets Land mine single Dead ball floor to Wide grip chin ups For time:
X15 X8 arm squat to shoulder. X8 -x10, x15, x20, x15, x10 plate squat to
power push X12 over head
X6each arm -x5 supine chins/chin ups.
-x5 chest to floor burpees

Week 1

Week 2

Week 3

Week 4

Week 5

Wednesday WO 1 sets D/B Gobblet squat Plate reverse WO 2 sets Renegade row From knee on floor DEAD ball Top of Every min - 5mins
- Full ROM Ass to woodchop. with press up. jumping lunge thrusters. -X10 v-sits
Grass. x6 power up 3s X10 press X10 each leg X10 -X8 hand to elbow plank.
X15 Slow count back -x12 jumping squats

Week 1

Week 2

Week 3

Week 4

Week 5

Friday WO 1 sets Standing landmine D/B flys. WO 2 sets Bench press - max Weighted Single Band press up. EMON *6mins*.
heavy push - X12 weight. leg power step up. Max - 1min max cals -X 8 dead ball over
elbows in X10 X10 each bike/ski shoulder toss
X20

Week 1

Week 2

Week 3

Week 4

Week 5
Monday WO 1 sets Dead lift - x10 Chin up - close - WO 2 sets BB thrusters. Kneeling single Bear crawl. 6 min cap.
x8 X8 arm shoulder X6 lengths X10 sumo deadlifts, x10 over bar
press burpees, 9, 8, 7, 6, 5, 4, 3, 2, 1 - as
X8 each much as you can do in the time

Week 1

Week 2

Week 3

Week 4

Week 5

Wednesday WO 1 sets Back Squat. Devil Burpee - WO 2 sets Dead ball floor to Strict bicep curl to Heavy farmers EMON. Round 1- x6 DB clean and
X12 (Burpee with Db, shoulder. over head press. carry. press, x6 press ups x6 burpees, round
press up, with over X10 X10 X6 lengths 2- x7 each, round 3- x8 each, round 4-
head press) x6 x9 each, round 5- x10 each

Week 1

Week 2

Week 3

Week 4

Week 5

Friday WO 1 sets Heavy floor press. D/B pull over. WO 2 sets Bench press - max Split squat Single leg power AMRAP - 5 mins
X10 X15 weight. X12 each step up X10 DB thrusters,
X8 X10 x10 press ups,
x10 chest to floor burpees

Week 1

Week 2

Week 3

Week 4

Week 5