Thursday
Weight Loss: Find a 1, 3 or 5 RM.
Hypertrophy: Find a 3 or 5 RM.
Strength: Find a 1 or 3 RM.
Power: 9×3

»6-10 LR KB  Squat / Deadlift Offset
»6-15 Chinups

»CO: 3×10 DB Rows OR 3x20y Loaded Sled Push

 

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Friday
Weight Loss: Find a 1, 3 or 5 RM.
Hypertrophy: Find a 3 or 5 RM.
Strength: Find a 1 or 3 RM.
Power: 9×3

»40y Sandbag Carry
»8-12 DB Bench

»CO: 3×10 DB Rows OR 3x20y Loaded Sled Push

 

 

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Saturday
Weight Loss: Find a 1, 3 or 5 RM.
Hypertrophy: Find a 3 or 5 RM.
Strength: Find a 1 or 3 RM.
Power: 9×3

 

»6-12 LR DB Walking Lunges
»10-20 LR Band Rotations

»CO: 3×10 DB Rows OR 3x20y Loaded Sled Push

 

 

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Sunday
Weight Loss: Find a 1, 3 or 5 RM.
Hypertrophy: Find a 3 or 5 RM.
Strength: Find a 1 or 3 RM.
Power: 9×3

»40y KB OH Carry
»6-12 LR Mace SLDL

»CO: 3×10 DB Rows OR 3x20y Loaded Sled Push

 

 

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Monday
Weight Loss: Find a 1, 3 or 5 RM.
Hypertrophy: Find a 3 or 5 RM.
Strength: Find a 1 or 3 RM.
Power: 9×3

»6-12 Double KB Clean
»8-12 LR MB Stepups

»CO: 3×10 DB Rows OR 3x20y Loaded Sled Push

 

 

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Tuesday
Weight Loss: Find a 1, 3 or 5 RM.
Hypertrophy: Find a 3 or 5 RM.
Strength: Find a 1 or 3 RM.
Power: 9×3

»3-5 Peg Board Climbs
»8-20 Ring Pushups

»CO: 3×10 DB Rows OR 3x20y Loaded Sled Push

 

 

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Wednesday
Weight Loss: Find a 1, 3 or 5 RM.
Hypertrophy: Find a 3 or 5 RM.
Strength: Find a 1 or 3 RM.
Power: 9×3

»40y Banded Farmer Carry
»8-15 DB SA Suitcase Row

»CO: 3×10 DB Rows OR 3x20y Loaded Sled Push