**Note - This is a PDF. Once you purchase, it will automatically be sent to your inbox**
– Program Length = 12 Weeks. Two series that are 5 weeks long, followed by a deload week.
– 5 Active Days, 2 Rest or Active Recovery Days.
– 4 Lifting Days split between Pause and Tempo movements.
– 1 Cardio Day.
– 2 Rest or Active Recovery.
– 6 Mobility WODs.
– General Outline: Strength Work, WOD, Accessories, Mobility WOD.
– Before beginning this program you will need to test your 1 Rep Max (1RM): Back Squat, Bench Press, Deadlift, and Shoulder Press.
– Each week specific percentages and reps are provided based off your 1RMs.
top of page
bottom of page