OPT Oe Te iNeed ia aS he da PyATHLEAN INFERNO W233 MONDAY Genres ‘COMPLETE ALL SETS OF PRESSES BEFORE MOVING ONTO ROWS Incline Bench Press (DB or BB) - 10 x 10 Use 60! Underhand Barbell Rows -10 x (Use your 8AM NOTE: Your rests strictly 1 minute within sets Perform all 10 ets of incline bench press before moving onto t 2 drow CTS) [Max Pushups to Filure => Complete 2x that number within 4 minutes 30 seconds! tart the clock running a 300n as you complete the strep of your frst e Goa! [Max inverted Rows to Failure (Beginner Fet Flat) => Complete 2x that number within 4 minutes 30 seconds tart the clock running yu complete the lst repof your fst se TUESDAY ‘COMPLETE ALL SETS OF SQUATS BEFORE MOVING ONTO DEADLFTS Barbell Squats - 10x 10 (Use 60% of your 1M) Deadlifts-10.x5 (Use your 8RM / 75% of your 1RM) within ets of "10-by”. Rest 3-5 minutes betw ts of squats before moving onto to your 10 sets of deadlits [Max Prisoner Jump Squats to Failure ==> Complete 2x that number within 4 minutes 30 seconds HAMSTRING PROPAN FISHER] ()} [Max Pysioball Hamstring Curls to Failure ==> Complete 2x that number within 4 minutes 30 seconds! Start the elock running 3s 5000 as you complete the lst rep of your fst se WEDNESDAY [qqital ea Mt tala) V5.4 THURSDAY ‘COMPLETE ALL SETS OF CURLS BEFORE MOVING ONTO TRICEP X-TENSIONS, Barbell Curls - 10x 10 (Use 60% of your IRM Lying Triceps X-Tensions (EZ Bar or DB's) -10.x5 (Use your BRM / 75% of you NOTE: Your rests strictly 1 minute within sets of @"20-by". Rest 3-5 minutes GeO) "Max Inverted Chin Rows ==> Complete 2x that number within 4 minutes 30 secondst art the cack running soon as you complete the Ws rep of Your frst, <= Max Bench Dis (Senne - Feet lt ==> Complete 2x that number within minutes 30 seconds FRIDAY ‘COMPLETE ALL SETS OF SHOULDER PRESSES BEFORE MOVING ONTO HIGH PULLS 1B Shoulder Press - 10 x 10 [Use 60% of your 1RM) DB High Pulls Use your SRM / 75% of your 1RM) NOTE: Your restis strictly 1 minute within sets of a “10-by". Rest 3-5 minutes between “ Ts "Max DB Neutral OHP using 50% of your 12RM ==> Complete 2x that number within 4 minutes 30 seconds! Start the cock running as soon as you compete the last ep of your first se CI) Max Seated D8 Shrugs using 50% of your 222M ==> Complete 2x that number within 4 minutes 30 seconds! Start the clock running as soon 2s you complete the las ep of your ist se INSTRUXIONS: This workout is very simple, perform five reps ofthe prescribed movement and hold an isometric f metric times increase in 5 second i s. For example you wll perform 5 reps of apushup and then hold fo 5 reps and hold for 10 re runt you are unable to perform the exercise m unsure where to hold each move, p re ration, A total of 10 minutes of “hold time" i the go! Pushups x5 ==> Pushup Prisoner Squats x5 = Pendulum Planks x5 Inverted Rows x5 ==> inverted Row Squeete (5,1 Seated DB Press x ==> Holdin 90 dearee posit DB calf Raises x5. 2 DB Biceps Curls x5 = DB Shrugs x5 ==> Hold in NOTE: Keep rest ime to minimum to maximize condition sunpay EiATHLEAN INFERNO £4 MONDAY Ee ‘COMPLETE ALL SETS OF ROWS BEFORE MOVING ONTO INCLINE BENCH PRESS Underhand Barbell Rows - 10 x 10 (Use 60% of your IRM) Incline Bench Press (DB or BB) - 10. 5 (Use your 8RM / 75% of your 1RM) NOTE: Your rest is stltly 1 minute within sets of st 35 minutes between “1O-by's Cito) ‘Max inverted Rows to Failure (Beginner - Feet Flat) ==> Complete 2x that number within 4 minutes 30 second. Start the clock running 2 soon as Td ‘Max Pushups to Failure => Complete 2x that number within & minutes 30 seconds! Start the clock running as soon as you complete the last ep of your fs ——._ wespav Penn) ‘COMPLETE ALL SETS OF DEADLIFTS BEFORE MOVING ONTO SQUATS Deedlifts- 10 10 ( RM) Barbell Squats - 10 x5 (Use your &RM / 75% of your 19M NOTE: Your rest i stitly 1 minute w minutes between “10-by (as) ‘Max Physioball Hamstring Curls to Failure => Complete x that number within & minutes 0 seconds! Start the clock running 2s soon as you complete the ast rep of your firsts Pita) ‘Max Prisoner lump Squats to Failure ==> Complete 2x that number within 4 minutes 30 seconds! Start the clock running as soon as you complete the! WEDNESDAY [JJaida eal ad WEEK 2 THURSDAY Pte COMPLETE ALL SETS OF TRICEP X-TENSIONS BEFORE MOVING ONTO CURIS Lying Triceps ¥-Tensions (EZ Bar or DB's) - 10x 10 (Use 60% Barbell Curls - 105 (Use your 8M / 75% of your 1RM) NOTE: Your rests strictly 1 minute with ooo Max Bench Dips (Beginner - Feet Fat) ==> Complete 2x that number within 4 minutes 30 seconds! clock running as s00n as you compete the last ep of your ist set Cfo Max Inverted Chin Rows ==> Complete 2x that number within 4 minutes 30 seconds! 35 you complete the lat rep of your frst set. FRIDAY Pate ‘COMPLETE ALL SETS OF HIGH PULLS BEFORE MOVING ONTO SHOULDER PRESSES DB High Pulls - 10x 10 (Use 60% of your IR B Shoulder Press -10 x 5 (Use your BRM / 75% of your 1RM} NOTE: Your ret strietly 1 minute within sets ofa "2O-by", Rest moe) Max Seated OB Shs sng 50 our 128M oe» Complete 2xthat mane iin minutes 30 seconds Start the clack running as soon as you complete the lst rep of your st se En Max D8 Neutral OHP using 50% of your 12RM ==> Complete 2x that number within 4 minutes 30 seconds! sta running as Soon as you compete the lst rep of SATURDAY INSTRUXIONS: Wh are an NXT grad mi fom this beastly workout .oF attacking it first time, the temperature is about to rise (as does hopefully your rep count) with the return of El Diablo. The following will each be performed for 1 minute. The entire workout mplet ugetin every ex ds your total score. At f jour reps and that is your score. No mat! employ to get through e tthe dev for nothing! MINUTE 1: Pushups.c1 minute [MINUTE 6: Squat Burpees x1 minute MINUTE 2: Box Jumps x1 minute [MINUTE 7: Reverse Corkscrews x1 minut [MINUTE 3: Diagonal Jumping Planks ** 1 minu [MINUTE 8: DB Renegade Rows x 1 minute MINUTE 4: Diamond Cutter Pushups x2 minute [MINUTE 9: 8 Thrusters x1 minut MINUTES: Sprinter Lunges *" 1 minute [MINUTE 10: 08 Straight Bar Curls x 1 minute NOTE: Rest time no longee than de between exercises. **Left and Right equals 1 cep ——————— suraids eset tals) 3 MONDAY Een ‘COMPLETE ALTERNATING SETS OF INCLINE BENCH PRESS WITH ROWS UNTIL ALL 20 SETS ARE COMPLETE Incline Bench Press (DB or BB) ~ 10.x 10 (Use 60% of your 1RM Underhand Barbell Rows - 105 (Use your 82M / 75% of your 18M) NOTE: Your restis strictly 2 minute with Cac ushup Hold => Pushups Pushup Hold for 60 seconds and complete your original failure number reps 28 from your propain workout within 9 minutes NOTE: Everytime you rest, you must resume your dmb to your goa reps by fst performing a pushup hold for 30 seconds. Remember Inverted Row Hold (Beginner - Feet Fat) ==> Inverted Rows (Beginner - Feet Fl Irwerted Row Hold for 60 seconds and complete your orginal failure erted Rows from your pro NOTE: Everytime you rest, you must resume your cmb to your goal reps by rst performing an Inverted Row ¥ TUESDAY BE) ‘COMPLETE ALTERNATING SETS OF SQUATS WITH DEADLIFTS UNTIL ALL 20 SETS ARE COMPLETE Barbell Squats 10 x 10 (Use 60% of your 1RM} Deadifts- 10x: (Use your BRM / 75% of your 1RM) NOTE: Your rests strictly 1 minute within sets of a Cie) Prisoner Jump Squats ds and complete your orignal fallure number reps of Prisoner !ump Squats fom your pro-pain workout within 9 minute Yourest, you must resume your dmb to your goal reps by fist performing a Wal St for 30 seconds. Remember nc) Long Les Bridge Hold ==> Physoball Hamstring Curls Hold for 60 eeconds and compete your origina failure number rep af PB Hamstring Curl fram your pro-pain workout within 9 minutes ry ime you rest, you must resume your climb to your gol reps by fst perfor je Hold emembe WeonesDAY [iqida Mt ta) Ms) THURSDAY fend ‘COMPLETE ALTERNATING SETS OF BARBELL CURLS WITH TRICEPS X-TENSIONS UNTIL ALL 20 SETS ARE COMPLETE Barbell curls- 10% 10 (Use 60% of your 186 lying Triceps X‘Tensions (EZ Bar or DB's) 10x INOTE: Your rests stricty 2 hin ets of a Cee) Inverted Chin Curl Hold (Beginner - Inverted Chin Row Hold) ==> Inverted Chin Rows (Beginner Inverted Chinups) Hold for 60 seconds and complete your orignal fallure numberof reps from your Inverted Chin Rows pro-pain within 9 min ou rest, you must resume your dim to your goa reps by fst performing a Imverted Chin Curl Hold for 30 seconds. Remember, Sco ‘Bench Dip Hold (Beginner - Feet Flat] ==> Bench Dips (Beginner - Feet Flat) Bench O te your orginal flare number reps of ench Dips ust resume your climb to your goal eps by Fst Emme aed ‘COMPLETE ALTERNATING SETS OF SHOULDER PRESS WITH HIGH PULLS UNTIL ALL 20 SETS ARE COMPLETE 8 Shoulder Press - 10 4 your 18M) DB High Pulls - 10 x5 (Use 5% of your 1RM) NOTE: Your rest strietl 1 minute within set IIIT Hold for 60 seconds and complete your anginal failure 8 Neutral OHP from your pro-pain workout within 9 minute NOTE: Every time your resume your climb to your goal reps fe Hold fr 30 seconds the clock s running XI) ‘Seated D8 shrug Hold (Use 12RM for D8 Overhead Press) ==> Seated OB Shrugs (Beginner - Feet Flat) hrug Hold for 60 seconds and complete your orignal falure number reps of Seated DB Shrugs from your pro-pain workout within 9 minutes NOTE: Every time you rest, you must resume your climb to your goal reps by frst perform DB Shrug Hold for 30 seconds he docks runningelds al Md at) WS) SATURDAY 10 MINUTES OF TORCHER: FIRE AND ICE INSTRUXIONS: RE" exercises that must be completed in 1 minute] with “ICE” (an easier cult of exercise be completed within 1 minute) with the goal of completing all rounds wit stated rep targets for reach round. Thi time is 10 minutes, but you have tw how h m te cuit (better known as "Hang Ten!) Opt for OPTION reo ly to reo re dificult variation of “ICE” (you knew I'd make itl ° 3 you). Either way ¥ ingto chard. Can you make ital the way to missing your mark in any one minute block? RE / ICE [1 FIRE /11CE /1 FIRE /1ICE /1 FIRE / LICE /1 FIRE /21CE RE Sprawing Burpees x Twisting Pistons x5 to ea Divebomber Pushups x 10 i Pallups x Hanging Knee Raises x5 FOR ASUGHTLY EASIER OPTION. CE / FIRE /2ICE 1 IRE / 3 ICE / 1 FIRE / ICE fim Sprawing Burpees Twisting Pistons x5 to Divebomber Pushups x ct Pullps x Hanging nee Raises x Jump Rope Single Unders for Remsining Balance each minute sunpay fqATHLEAN INFERNO m3 MONDAY ‘COMPLETE ALTERNATING SETS OF ROWS WITH INCLINE BENCH PRESS UNTIL ALL 20 SETS ARE COMPLETE Underhand Barbell Rows - 10 10 (Use 60% of your 1RM) Incline Bench Press (DB or BB) -10 5 (Use your 8RM / 75% of your 1AM) NOTE: Your res is strictly 1 minute within oy Seta Inverted Row Hold (Beginner: Feet Flat) ==> Inverted Rows (Beginner - Feet Fat) d Row Hold for 60 se your org 3 lnverted Rows from your propain workout within 9 m mb to your gosl reps by frst performing an Inverted Row Hold for 30 lockisn Citas) Pushup Hold ==> Pushups Pushup Hold f and com na allure number repe of pushups from your propain workout within 9 minut NOTE: Every ime you rest, our climb to your goa reps by fst performing 2 pushup hold for 30 seconds. Remember, the clocks ‘TUESDAY XV-10; HAMSTRINGS / QUADS| ‘COMPLETE ALTERNATING SETS OF DEADLIFTS WITH SQUATS UNTIL ALL 20 SETS ARE COMPLETE Deadlift - 10x 10 (Use 60% of y Barbell Squats - 10 5 (Use your 8 NOTE: Your rests HAMSTRINGS ISO-PROPAIN FINISHER | (°) Long Leg Bridge Hold «> Physioball Hamstring Curls Hold for 60 seconds and complete your original faiure number reps of PB Hamstring Curls rom your propain workout within 9 minutes! NOTE: Every me you rest, you must resume your climb to your goal reps by frst performing» Long Leg Bridge Hold for 30 seconds. Cn) ‘Wall Sits e=> Prisoner Jump Squats wall Sks for 60 seconds and complete your original failure number rep ep Squats from your propain workout within 9 minute NOTE: Every ime you rest, you must resume your climb to yo i Sit for 30 second WEDNESDAYfalta eal Mad 3 ‘THURSDAY Pete ‘COMPLETE ALTERNATING SETS OF TRICEPS X-TENSIONS WITH BARBELL CURLS UNTIL ALL 20 SETS ARE COMPLETE Lying Triceps XTensions (EZ Bar or DB'S)- 10 x10 (Use 60% of your 18M Barbell Curls -10.x5 (Use your 8AM /75% of your 1RM NOTE: Your rests strictly 1 minute within sets of “10-by enchDip eld eginner Feet iat) a= Bench ip (Begimner Fee Ft) eps of Bench Dips from your propain workout within 9 minutes by first performing a Bench Dip Hold for 30 second Inverted chin Curt Hold (Beginner - Inverted Cin Row Hold) => inverted hin Rows (egnner- Inverted hinups) conds and complete your erigna falure number reps of pushups from your Inverted Chin Rows worko rest, you must resume your climb to your goal reps by Fist performing 2 verted Chin Curl Hold for 30 seconds. Re member, the clock is running e__~SODAY ‘COMPLETE ALTERNATING SETS OF HIGH PULLS WITH SHOULDER PRESS UNTIL ALL 20 STS ARE COMPLETE 18 High Pulls- 20 x10 (Use 60% of your 18 DB Shoulder Press 10 x5 (Use your BRM / 75% of your 1RM) NOTE: Your rests strictly 1 minute within sets of a “10-by Gira) Seated DB shrug Hold (Use 12RM for D8 Overhead Press} ==> Seated DB Shrugs (esinner- Feet Flat) 1g Hold for 60 second your eign umber reps of Seated DB Shr fom your propain workout within 9 minut ur goal eps by frst performing a Seated DB Shrug Hold for 30 seconds. Remember, the running! coo) Side Lateral 45 Degree Hold (Use 1/2 of your normal side lateral weight) ==> DB Neutral OHP (Use weight normally used onside laterals) Side Lateral Hold for 60 seconds and co orginal filure number reps of DB Neutr om y n workout within 9 minu NOTE: Everytime you rest, you must resume your climb to your goal reps by f ‘SATURDAY see NeXT IS MONTHS WORKATHLEAN INFERNO NES 74 YOU IN 70 30 Vt ‘THE ‘YOU IN 30 MINUTES’ CHALLENGE f each p it : minute) x 10 m Standard Pushups x Jinute 6 - Hannibal Pushups «1 Prowler Pushups x Vinute 7- Foot Plant Pushups x 10 Archers x ebch si Minute 8 -cumanger Pushups x1 Posted Pushups x 5 ea Vinute 9- Hand Plant Pushupe x Relig Ply Pushups inte 10 Standard Pushups x Standard Pulls x6 Commando Pllups «3 coc 3-11/2 Pallups x 1 Arm Assisted Pullups Around the Word Pllups x Headbanger Pullups x Piyo Pullups x6 inute 10 Standard Pullups x6 rep Jump Squats inte 5 Split Squat Lateral Jumps 10 (three step Prisoner Drop Step Lunges inte 7 - Ninja Tuck Jumps x 1 Tuck Jumps x Jinute 8 - Levitation Squats x 10 each 13/2 Squats x10 inte 9-180 Jump Squats x Sprinter unge Leaps x20 (ea inute 10 bump Squats x5 te SCORE 1S DETERMINED BY THE NUMBER OF SUCCESSFUL 1 MINUTE PERIODS YOU CAN COMPLETE ATHLEAN BASIX-14 ‘ATHLEAN SOLID. ATHLEAN FRO ATELEAN ELITE ATHLEAN XTREMEATHLEAN INFERNO M5) MONDAY Ped CHEST Floor Flys (698M) ==> DB incline Bench Press (6-2Rh)- 2 SETS ( DB Incline Bench Press (10RM) x8 reps ==> Holding Isometric 3 ‘Bench Press (6-9 RM) -5 SETS (60 SECOND REST) PIPE) rescaron (3 nounos) 1B Incline Bench Press (SRM) In mide x F ==> Lower Dip Stretch Hold x 30 seconds ==> Cable Cross Contraction x burn TRICES 1B Inverted Kickbacks (5-9KM) ==> DB incline Tricep Extensions (-9RM) - 2 SETS (2 MINUTES REST B/W SETS) DB Incline Tricep Extensions (ORM) x 8 reps ==> Holding Isometric - 3 SETS (90 SECOND REST B/W SETS) ‘lose Grip Bench Press (6-9 Rh) -5 SETS (50 SECOND REST] [MERENENIETTIES sree ovine rovro) TWiceps Pushdowns (12RM) x ==> Complete 1 1/2 as many reps 35 your tering NOTE: Aim for your 12RM weight, however complete as many reps as vo . 11), Fromhere ile. Cont weights and attempt to complete 1/2 the number (Le. 17) without ever letting ould you need aby Mr seninch beds oc bat fa rat hd an timed se nye tea ‘TUESDAY Pei ed ‘quaps Bulgarian Spit Squat Hold to Failure each leg (Use 6-9RM for Bulgarian Split Squat) => Barbell Squats (-9RM) -2 SETS (2 MINUTES REST B/\W se Barbell Squats (108M) x 8 reps ==> Holding Isometric - 3 SETS (90 SECOND REST 8/W SETS) DB Alternating Reverse Lunges (69 RM] -5 SETS (60 SECOND REST) PREYS eco cos: noun) DB Goblet Squat x 100 total ep ‘Wall sit x I minute on every even min NOTE: start the clock and perform as many reps as you can in 2 minute intervals. At the top of every even minute (je. minute 2, 5, 9, etc) perform 131 minute wall sit Stop when all 100 repr of the goblet squat are jgnt you would use with one a shoulder pect HamsTRINas PB Glute Ham Raise (6-2RM) ==> Barbell Hip Thrust (6-98 Barbell Hip Thrusts (ORK) x reps ==> Holding Isometric Stiff Legged Deadlifts (6-9 RM) -5 SETS (6 REST) ve aso shen] ee 8 Swings x 100 rep! Long Legged Bridge Hold » 1 minute on every even minute NOTE: Start the clock and i env y ute (ie. minute 2, a1 minute when all 100 reps ofthe swings anATHLEAN INFERNO ts WEDNESDAY [ig THURSDAY Ax-RSON TRAINING: SHOULDERS / TRAPS & UPPER BACK SHOULDERS DB Scaptions (6-9RM) ==> DB Overhead Press (5-98!) (2minu [DB Overhead Press (1ORM) x 8 reps ==> Holding Isometric - 3 SETS (90 SECOND Ri ‘Barbell Clean and Press (6-9 RMI) -5 SETS (60 SECOND REST) [DB Side Laterals (88M) x F (Run the rack down to 20 Ibs) DB Shoulder Presses xF (Run the rack back upto orginal weight used) NOTE: Aim to get riginal starting nif you must use ‘TRAPS / UPPER BACK ‘Barbell shrugs (6-9RM_) ==> Face Pulls (6-9RM) -2 SETS (2 MINUTES REST B/W SETS) Face Plls (108M > Molding Isometric (90 SECOND REST B/W SETS) DB High Pulls (6.9 (60 SECOND REST (Overhead Trop Ralses x 30 ==> Band Pull Apats x 30 ==> DB Shrug Holds x 30 seconds, NOTE: No rest between exereises. Use DB's that you would normally use fora 6-8RM shrug FRIDAY Pend BACK Straight Arm Pushdowns (6-9RM) ==> Lat Pulldowns (6-9RN!)- 2 SETS [2 MINUTES REST B/W SETS {Lat Pulldowns (108M) x8 reps ==> Holding Isometric - 3 SETS (90 SECOND REST B/W SETS) Barbell Rows (6-9 RM} -5 SETS (50 SECOND REST) ESTEEM) serncrason nouns Prone Incline OB Y's (25RM) x F ==> Prone Incline DB T's x F ==> Prone Incline DB1'sx F ==> Hyperextensions x F NOTE: Choose your DB starting weight according to your 15RM on Y's. Hold the isometric hyperextension throughout the circuit siceps DB Spicer Curls (6-9RIM) ==> DB Straight Bar Curs (6-9RM) -2 SETS [2 MINUTES REST B/W SETS) 1B Straight Bar Curls (10%) x8 reps ==> Molding Isometric -3 SETS (90 SECOND REST 8/W SETS DB Hammer Curls (5-9 RM [RERIERITEINTIINIZS sso es, exnc ent on sunn 1 rouno} Standing DB Curls (128M) xF ==> Complete your inital set without dropping the 08" NOTE: Aim for our 12RM weight, however complete as many reps as vou can to fallure (i.e. 11). From here, DO NOT put the dumbbells down. Continue to hoid onto them and attempt to complete 1 1/2 the number (.e. 17) wit wth ‘dumbbells down. Should you need to put them down, you get only 10 seconds to do so but you mut befor ks considered completedtales Mt tale) 3) SATURDAY METABOLIC ARSON: BUMP AND RUN Complete as many rounds ofthe following as possible: Burpees x5 Run 400m (1/4 lap) Burpees x 1 un 200m (1/2 lap) NOTE: You Goals to Shoot fortala Ms tnd WF 45 MONDAY Ed coest Floor Flys (6-980 ==> Incline Bench Press (6-9RM) -2 SETS (2.Mi Floor Flys (ORM) x Holding Isometric -3 SETS [0 SECOND REST B/W SETS) Bench Pres (6 EERE re cncnronrsunos DB Incline Bench Press (8RM) in midrange onl Lower Dip Stretch Hold x 3 Cable Cross Contraction x burnou’ TRicees inverted Kickbacks (5-98M) ==> DB Incline Trcep Extensio 1B inverted Kickbacks (10M) x Holding Isometric Close Grip Bench Press (6-9 AM PREM women Triceps Pushdowns (1 te 1 1/2. many reps as your inital set without letting the plates touch ep as you cant failure (Le. 11). From here, 00 NOT let the stack Should you need to res, add an addon Your total before your work i completed PE ‘Quaps Bulgarian Split Squat Hold to Filure each leg (Use 6-9RM eT) Bulgarian Spit Squats (ORM) x8 reps ~=> Holding Isometric -3 DB Alternating Reverse Lunges (6-9 RI) 5 SETS (60 SECOND PREETI e010 cos noun) 1B Goblet Squat x 100 total reps Wall sit x1 minute on every even min INOTE: Start the eleek and perform as ma an 1 minute intervals, At the top of every even minute (ie. minute 2,5, 9, ete) perform a 1 minute wal sit. Stop when all 100 reps ofthe goblet squat are completed. Use a dumbbell equal toa weight you would use with one arm fo a dumbbell HaMSTRINGS PB Glute Ham Raise 6-9RM) ==> Barbell Hip Thrust (6-9RW)-2 SETS (2 MINUTES REST B/W PB Glute Ham Raise ORM) x8 reps ==> Holding Isometric - 3 SETS (90 SECOND REST B/W SE Stiff Legged Deadlifts (6-9 RM) -S SETS (60 SECOND REST) EVIE ses oases nounoy KB Swings x 100 reps Long Legged Bridge Hold x 1 minute on every even minute NOTE: Start the clock and perform as many reps 3s you can in 2 mi Is. At the top of every even minute (i. minute 2, 4 6, etc) perform 1 minute long legged bridge. reps of the swings are completed. Use 9 KB that is approximately 50-80 Ibras ets ad tala) Was5 THURSDAY See ae ed SHOULDERS DB Scaptions (6-9 DB Overhead Press (6-9RM) - 2 SETS DB Scaptions eps mao Holding Isometric - 3 SETS Barbell Clean and Press (6-9 RM) -5 SETS (60 SECOND REST) (MEENA cowonsnu uns rouno) DB Side Lateral (88M) x (Run the rack down to 10 Ibs) 1B Shoulder Presses x F [Run the rack back upto original weight NOTE: Alm to get back to original starting weight even if you mus TRAPS / UPPER BACK Barbell Shrugs (6-9RM) ==> Face Pulls (6-9M) -2 Barbell Shrugs (ORM) x8 reps »=> Holding Isometric 8 High Pulls (6-9 Rt) - 5 SETS (60 SECOND REST Seed rd itor he Pa vere oo seve NOTE: No rest Use 08's that you would nom FRIDAY eee Ack Straight Arm Pushdowns (6-981) ==> Lat Pulldowns (698M) -2 SETS (2 MINUTES REST 8/W SETS) Straight Arm Pushdowns (10RM) x 8 reps ==> Holding isometric -3 SETS (90 SECOND REST B/W St Barbell Rows (5-9 RM)-5 SECOND EST) PREENEEIEN 4) =r vccr arson s aounos Prone Incline DB Y's (15RM) xF ==> Prone Incline DB T's x F==> Prone Incline DB I's xF ==> Hyperextensions x F NOTE: Choose your DB star 15M Hold the isometric hyperestensian thea BICEPS DB Spider Curls (6-980) ==> DB Straight Bar Cure (6-9RM) - 2 SETS (2 MINUTES REST 8/W SETS DB Spider Curs (108M) x 8 ceps ==> Holding Isometric 3 5 {ECOND REST B/W SETS) DB Hammer Curls (6-9 RM) ~5 SETS (60 SECOND REST PE ee ar enone fino NOTE: Aim for your 12RM weiht, however complete as many reps as you can to failure (ke. 11). From here, DO NOT put the is down, Continue to hold onto ther npt to complete 11/2 the number (1.17) without ever puting bells down. SI 1 need to pu you get only 10 seconds todo so but you must add an additional 3 ur total ur workisconsidereATHLEAN INFERNO ‘SATURDAY METABOLIC ARSON: SPRINT LADDER INSTRUXIONS: k, perform t die sequence in the workout below as quickly as possible in goo of your overa Beginners must only perform four rounds be Warmup Jog Sprint Ladder print print print | print 1 I Sprint / (Beginners skip straight to cool down here) suNDAY [fqATHLEAN INFERNO ss MONDAY Eee ‘chest Floor Fis (6-98!) ==> DB incline Bench Press (6-9RM) -2 SETS (2 MINUTES REST 6/W SETS) ‘DB incline Bench Press (10RM) x8 reps-==> Holding Isometric 3 SETS (90 SECOND REST B/W SETS Bench Press (6-9 RM) -5 SETS (60 SECOND RES EMOTE 49 eon mie soon snownosy 1B Floor Flys (LORM) x ==> DB Floor Press x F ==> DB Upper Chest Pullover x F Ricks DB Inverted Kickbacks (6-3RM) ==> DB Incline ricep Extensions (6-9RIM)-? SETS (2 MINUTES REST B/W SET: DB Incline Ticep Extensions (10%) x8 reps ==> Molding Isometric -3 SETS (80 SECOND REST B/W SE ‘lose Grip Bench Press (63 Rs 5 (60 SECOND REST) Pancake Pushups x F ==> Diamond Cutter Pushups xF ==> Pounding Triceps Teunktifts x F NOTE: Attempt to complete this entire mechanical drop set without resting. The modification toa slighty easer version ofa triceps exercise ould allow you to continue to squeeze out reps you never knew you had in you! TUESDAY ES ‘quans ‘Squat Hold to Failure (Use 6-9RIM for Bulgarian Spit Squat) => Barbell Squats (6-9RM)-2 SETS (2 MINUTES R Barbell Squats (108M) x8 reps ==> Holding Isometric - 3 SETS 90 SECOND Ri SETS) 1B Alternating Reverse Lunges (6-9 RM) -5 SETS (60 SECONO AEST) ANON esos novnoy wat sumstmnas Barbell Hip Trusts (JORM) x 8 reps ==> Holding sometric- 3 SETS (90 SECOND REST B/W Sti Legged Deadlift (6-9 Rh) -5 SETS (60 SECOND REST DB Sprinter Lunges (128M) ==> Sprinter Lunge Leaps x 12 each leg ==> Bodyweight Sprinter Lunges x 12 ea sequence without resting weonespay =ita ea Md al) WA5@e ‘THURSDAY ‘Ax-RSON TRAINING: SHOULDERS / TRAPS & UPPER BACK| SHOULDERS 1B Scaptions (5-9RM) ==> DB Overhead Press (6-9RM) -2 SETS (2 MINUTES REST B/W SETS} DB Overhead RM) x 8 rep: B/W SETS) Barbell Clean and Press (-9 RM) -5 SETS (60 SECOND REST) rare sure act Sorta Sheng (SE) on Face Pu (58M) Face Pulls [10RM) x8 reps ==> Holding Isometric -3 1B High Pulls (6-9 Rh) -5 SETS (60 SECOND REST, EXEEMENITEN £4) evre armen: nouno) DB Leaning Shrugs x 10 ==> DB Farmer's Carry x30 step DB Farmers Carry x 30 3 NOTE: Start with the weight you used for your high pulls above and begin your descent. Each time you have to put the dumbbe the dumbbells by 10 pounds and add back one rep to your shrugs. Continve unt your final 1 rep of shrugs i complet FRIDAY See) pack Straight Arm Pushdowns(6-9RM) ==> Lat Pulldowns (6-9RM) - 2 SETS (2 MINUTES REST 8/W SETS) Lat Pulldowns (108M) x8 reps ==> Holding tsometri -3 ETS (90 SECOND REST 6/W SETS Barbell Rows (6-9 RM) -5 SETS (60 SECOND REST) PETS oes 20 B Pullover (ORM! 18 Pullover (0AM B Pullover (10RM| 18 Pullover (10RM) x 1B Pullover (10RM) x 4 ==> Pullups x5 16 Pullover (10M) » 3 ==> Pullups x 6 1B Pullover (ORM) x 2==> Pullups x7 106 Pullover (108M) x NOTE: Take your 10RM fora D8 Pullover and perform 8 reps. Immediately the pullup bar and bang out 1 pllup. Head back tothe pullovers and perform 7 reps. Continue this alternating s il you have co cers 1B Spider Curls (6-9RM] ==> DB Straight Bar Curls (698M) -2 SETS (2 MINUTE B Straight Bar Curls (1ORM) x8 reps ==> Holding Isometric -3 (DB Hammer Curls (6-9 RM) -5 SETS IND REST Bicep Chin Hold «45 seconds => Inverted Chin Curl Hold x Bicep Chin Hold x 30 seconds ==> Inverted Chin Curl Hold xATHLEAN INFERNO see ‘SATURDAY METABOLIC ARSON: A-TRACK-NOPHOBIA INSTRUXIONS: Make your way to a track and perform the workout below. Each lap I broken up into ther. Rest only as needed. if have access to a track hind an areas you can uta 100m stretch. Beginners should focus on ther running form, the goal here i to run at a max effort while maintaining that speed will vary n the fastest YOU can without worrying about anyone lee! - $, do Push-Ups to Failure Sprint 100m tot 1en Walk the b Av end of bend, do Push-Ups Sprint 100m to the next bend in the track, then Walk the b warez Repeat succession for next loop, but now swap the walk between bends with Walking Lunges. Lapa Repeat succession for next loop, but now swap Walking Lunges with Walking Slide Squats. Lapa you do the second bend of Walking Side Squats on the 3rd Inp, do your inal Push-Ups to Faure, and forthe fourth and final 2p, Sprint the entire track to finish! ‘SUNDAYATHLEAN INFERNO Sey MONDAY eed nest Floor Fis (6-98) ==> Incline Bench Press (6-9RM) - 2 SETS (2 MINUTES Floor Fis (JORM) x8 reps ==> Holding Isometric -3 SETS (90 SECOND Bench Press (6-9 RM)-5 SETS (60 SECONO REST) 08 Floor Flys (JORM) x F ==> DB Floor Press xF ==> DB Upper Chest Pullover x F cers 8 Inverted kickbacks (6-9RM1) ==> DB Incline Tricep Extensions (6-9RM) 08 Inverted kickbacks (JORM) x 8 reps ==> Holding Isometric 3 SET: Close Grip Bench Press (6-9 RM) -5 SETS (60 SECOND REST) PREMIO) 22 vse stuns) Pancake Pushups x F ==> Diamond Cutter Pushups x F ==> Pounding Triceps Trunk lifts x F NOTE: Attempt to complete op set without resting. The modification version ofa triceps exercise should allow you to continue ut reps you never knew you had in you TUESDAY Er en) ‘quaps Bulgarian Split Squat Hold to Failure each leg (Use 6 99M for Bulgarian Split Squat) ==> Barbell Squats (699M) -2 SETS (2 MINUTES REST 6/W SETS) Bulgarian Split Squats (10RM) x8 eps ead Holding tometric - 3 SETS (90 SECOND REST B/W SETS) 1B Alternating Reverse Lunges (5-9 RM) -5 SETS (60 SECOND R ETS orr trove Box Squats ==> Box Jumps NOTE: Perform 1 ox Squat and in ion to 1 Bex Jump. Step down and perform 2 Box Squats into a1 Box Jump Keep increasing your 6. 0% Squats by lowed by a single box ump until your legs cart stand the heat and you have HAMSTRINGS PB Gute Ham Raise (6-9RM') ==> Barbell ip Thrust (6-9RM) -2 SETS PB Glute Ham Raise (ORM) x8 reps ~=> Holding sometric-3 SETS (1 Stiff Legged Deadlift (6-9 RM) -5 SETS (50 SECOND REST} DB Sprinter Lunges (128M) ==> Sprinter Lunge Leaps x 12 each leg ==> Bodyweight Sprinter Lunges 12 esch leg NOTE: nplete this entire sequence withou WEDNESDAYATHLEAN INFERNO sey THURSDAY 'SON TRAINING: SHOULDERS / TRAPS & UPPER BACK| SHOULDERS 1B Scaptions (6-9RM) ==> DB Overhead Press (6-ORM) - 2 SETS [2 MINUTES REST 8 DB Seaptions (10RM) x8 reps ==> Holding Isometric - 3 SETS (90 SECOND REST B Barbell Clean and Press (6-9 RM) -5 SETS (60 SECOND REST) (DB Bent Lateral Raises (12RM) x F ==> DB Side Lateral xF ==> DB Front Raises x F ==> DB Wide Are Presses x F NOTE: Use 3 weight that cures youto each fallen 0 your bent lateral ease TRAPS / UPPER BAC) Barbell Shrugs (6-9 Face Pulls (6-9RM)-2 SETS (2 MINUTES Barbe shrugs (180 Holding ometri-3 SETS (90 SECOND REST 8/W SETS DB High Pulls (6 SETS (60 SECONO RES BREET one ans 1B Leaning shrugs x 10 ==> 08 Farmer's Carry x 30 steps ==> DB Leaning Shrugs x9 ==> DB Farmer’ Carry» 30 steps ==> Ete NOTE: Start with the weight you us hit n your descent. Each time you have to put the dumbbells down, ister the dumbbells by 10 pounds and add back one rep to your shrugs. Continve unt yaur fil rep of shrugs is complet. FRIDAY PEE ee BACK Straight Arm Pushdowns (6-98!) ==> Lat Pulldowns (6-9RM)-2 SETS (2 MINUT Straight Arm Pushdowns (10RM!) x8 reps ==> Molding Isometric 3 SETS (90 SECOND Barbell Rows (6-9 RM) -5 SETS (60 SECOND REST) PEEEMMENETNL oocnsso1no DB Pullover Pullups x2 > Pulls x2 Paullups x3 1B Pullover (208M Pallups x4 1B Pullover (108M) x4 ==> Pullups x5 1B Pullover (108M) x3 ==> Pullups x6 1B Pullover (108) x2 ==> Pullups x 7 1DB Pullover (108M) x1 => Pullups x 8 NOTE: Take your 208M for 2 08 Pullover and perform 8 reps. immediately proceed tothe pulp bar and bang out 1 pulp lovers and perform 7 reps, Continue th alternating sequence of pullape and sl you have completed sicers 1B Spider Curs(6-9Rhi) ==> DB Straight Bar Curls (6-980) -2 ETS (2 MINL 1B Spider Curs (ORM) x8 reps ==> Holding Isometric -3 SETS (90 SECOND [DB Hammer Curls (5-9 RM) -5 SETS (50 SECOND REST EPROM srw nounos Bicep Chin Hold x 45 seconds ==> Inverted Chin Curl Hold x Bicep Chin Hold x 30 seconds ==> inverted Chin Curl Hold x 30 Bicep Chin Hold x 20 seconds ==> Inverted Chin Curl Hold x 20 NOTE: No ret. Hold the postions for each st ye. Mentally tough asATHLEAN INFERNO Be Sy Salers ae SATURDAY: THE HOT PLATE CHALLENGE oul need your atop ready to but PEREORM THE FOLLOWING 200 YARD SEQUENCE 2 TIMES 100 YARDS DOWNFIELD: Push Press Throw «=> Discus Throw Left ax» Discus Throw Right acras gc line (Sprint 100 YARDS BACK: Three finger pinch one sided cary back (15 push opi NOTE: Work your way down the fell (100 yards) alte en a push press throw, discus throm ight unl you hav ross the opposite go the do t line. Repeat o more, this ime with a ear TOTAL NUMBER OF THROWS DIVIDED BY 2 = NUMBER OF 20 YARD SPRINTS TO FINISH THE CHALLENGE! WEIGHT SELECTION ATHLEAN BASIX- GREATER ATHLEAN SOLID- 11 MINUTES ATHLEAN PRO-9 ATHLEAN ELITE-8 MINUTES 31 ATHLEAN XTREMS - UNDE!Pia eal Mad td WEEK 9 "MAX SIZE: MAX DEVELOPMENT PHASE MONDAY Prone) (COMPLETE ALL REPS FOR AN EXERCISE (USING 12RM AND 1/1/5 TEMPO) BEFORE MOVING ON TO THE NEXT. DB Bench Press x50 eps ==> Band Chest Stretch x 60 seconds (each time you re Dips / Weighted Dips x50 reps ==> Band Triceps Stretch x 60 seconds 1B Thusters x 50 reps ==> Band Shoulder Stretch x60 seconds (each time you ret) Front Squats Kneeling Recliner Stretch x 60 seconds (each time you NOTE: During rest periods you must stretch for PNET GY cae ocomorion Mile Run nds and resume repping! ‘TUESDAY Erna oe) ‘COMPLETE ALL REPS FOR AN EXERCISE (USING 6RM AND 5/1/1 TEMPO) BEFORE MOVING ON TO THE NEXT. 1B Bench Press x 25 reps ==> Chest Flex 60 seconds (each time you rest Dips / Weighted Dips x 25 reps m=» Triceps Flex 60 seconde (each te you es DB Thrusters x 25 reps ==> Shoulder Flex x 60 seconds (each ime ¥ Front Squats x 25 reps ==> Quad Flex x 60 seconds (each time you! NOTE: Ouring rest petiade you must flex fr 60 seconds and resume repping! ESSE Static Chest Stretch x 30 seconds each side (pec major and pec miner) Static Triceps Stretch x 30 seconds each Static Shoulder Stretch x 30 seconds each (front, middle, rear delts) Static Quad Stretch x 30 seconds each side WEDNESDAY [J THURSDAY Prana sn) ‘COMPLETE ALL REPS FOR AN EXERCISE (USING 12RM AND 1/1/5 TEMPO) BEFORE MOVING ON TO THE NEXT. Underhand Lat Pulldown x 50 reps ==> Lat Pulldown Stretch x 60 seconds (each time you rest) DB Incline Variable Curls x 50 reps ==> Incline DB Bicep Stretch lighter weight x 60 seconds (each time you rest) Seated DB Shrug x50 reps ==> Seated DB Shrug Stretch - lighter weight x 60 seconds (each time you rest) PB lute / Ham Raise x 50 reps ==> Seated Hamstring Stretch bilateral x 60 second: f NOTE: During rest petiods you must stretch for 60 seconds and re Piette Bad yon-unear vocomorion Aailty Wheel x5-8 RoundColts alld at) 5) FRIDAY ‘COMPLETE ALL REPS FOR AN EXERCISE (USING 6RM AND 5/1/1 TEMPO) BEFORE MOVING ON TO THE NEXT. Undethand tat Pulldown x >> Back Flex x 60 seconds (each time you rest 1B Incline Variable Curls x25 reps ==> Biceps Flex x60 seconds (each time youre Seated DB Shrug x 25 reps ==> Traps Flex x60 seconds (each time you rest PB Glute / Ham Raise x25 reps ==> Mamstrings Bridge Flexx 60 seconds (each time you NOTE: During rest periods you must stretch for 60 s Fenn Apne Cres 33 reps exch ie ‘SATURDAY SUNDAY Crane) ‘COMPLETE ALL REPS FOR AN EXERCISE (USING 12RM AND 1/1/5 TEMPO) BEFORE MOVING ON TO THE NEXT. Floor Flys x50 reps ==> Band Chest Stretch x 60 seconds (each time you rest DB Side Lateral Crossover Raises x 50 reps ==> Band Shoulder Stretch x 60 seconds (each time youre Barbell Deadlift x 50 Kneeling Recliner Stretch x 60 seconds (each time you DB Phelps Press x 50 reps me> Band Triceps Stretch x 60 seconds (each me you rest NOTE: During rest periods you must stretch for 60 seconds and resume reppin! ET ‘ump Rope ~Two Foot Hops x 200 jum Jump Rope - Single Leg Right x 100 jumps Jump Rope - Single Leg Left x 100 jum Jump Rope - High Knees x 00 jum Jump Rope - Two Foot Hops x 200 jumATHLEAN INFERNO M33 @T0) MONDAY Pann mceetceeae ‘COMPLETE ALL REPS FOR AN EXERCISE (USING 6RM AND 5/1/1 TEMPO) BEFORE MOVING ON TO THE NEXT. Floor Flys x 25 reps ==> Chest Flex x 60 seconds (each time you rst 18 Side Lateral Crossover Raises x25 reps ==> Shoulder Flex x 60 seconds (each Barbell Deadlits x 25 (Quad Flex x 60 seconds (each time you res DB Phelps Press 25 reps ==> Triceps Flex x (each time you rest) ETON steicsarance Heel Toe Arms Out / Eyes Closed x 60 seconds Single Leg Right / Eyes Closed x 60 secon Heel Toe Arms Up / Eyes Closed x 60sec Single Leg Left / Eyes Closed x 60 seconds Tuespay = J WEDNESDAY BACKFIRE TRAINING: TB-PULL (CONCENTRIC) ‘COMPLETE ALL REPS FOR AN EXERCISE (USING 128M AND 1/1/S TEMPO) BEFORE MOVING ON TO THE NEXT. Pullps / Weighted Pullups x50 reps => Leaning Lat Stretch x60 seconds (each time you ret Barbell Curls x 50 reps ==> Reverse Standing Curl Stretch x 60 seconds each time you rest) 108 High Pull x50 reps ==> Seated Traps Stretch x 30 seconds each side (each time you rest (08/88 Stiff Legged Deadlift x 50 reps a> Standing Hamstring Stretch - bilateral x 60 seconds (each time you eest) MMMM ovwamicearance Single Leg Right - Tuck lump in Place and Stick x Single Leg Left Tuck Jump in Pace and Stick «1 Single Leg Right - Alternating Lateral Jump and Stick x 10(5 to right /S Single Leg Left - Alternating Lateral ump and Stick x ‘THURSDAY Ponce ed ‘COMPLETE ALL REPS FOR AN EXERCISE (USING 6RM AND 5/1/1 TENIPO) BEFORE MOVING ON TO THE NEXT. Pullups / Weighted Pullups x25 reps ==> Back lex x 60 seco youres Barbell Curls» 25 reps ==> Biceps Flex x60 seconds (each time yo DB High Pullx 25 reps => Traps Flex x 30 seconds each sie (each time you (08/28 Stiff Legged Deadlift x 25 reps ==> Hamstrings Bridge Flex x 60 second: (eoch i Famaenic pan rsien) Band Chest Stretch x 60 seconds (each time you rest Dips / Weighted Dips Band Triceps Stretch x 60 seconds (each time you res DB Thrusters x 50, snd Shoulder Stretch x Front Squats x50 reps =u> Kneeling Recliner Stretch x NOTE: During rest periods you must stretch PPE Gg cas cocomorion 1 MILE RUN ‘SUNDAY ‘COMPLETE ALL REPS FOR AN EXERCISE (USING 6RM AND 5/1/1 TEMPO) BEFORE MOVING ON TO THE NEXT. DB Bench Press x25, ‘Chest Flex x 60 seconds (each Dips / Weighted Dips x 25 reps ==> Triceps Flex x 0 seconds (each time yo 1B Thrusters x 25 reps ==> Shoulder Flex 60 seconds (each time you rest Front Squat ps ==> Quad Flex x60 seconds (each time you rest) [NOTE: during rest periods you must stretch for 60 seconds and resume repping! EET soe rsnur Static Chest Stretch x20 seconds each side (pec major and pec minor) Static Triceps Stretch x 30 seconds each side ‘Static Shoulder Stretch x30 seconds each (front, middie, ear dels),ital Sas Md tata) 3G MONDAY Gi ——— wespay Eo el ‘COMPLETE ALL REPS FOR AN EXERCISE [USING 12RM AND 1/1/5 TEMPO) BEFORE MOVING ON TO THE NEXT. Underhand Lat Pulldown x 0 reps ==> Lat Pulldown Stretch x 60 seconds each time you re 1B incline Variable Curls x 50 reps ==> Inline DB Bicep Stretch ighter weight x 60 seconds (each time v Seated DB Shrug x50 reps ==> Seated DB Shrug Stretch ighter weight x 60 seconds (each time you re PB Glute / Ham Raise x 50 reps ==> Seated Hamstring Stretch - bila ‘Agility Wheel 5-8 Rounds WEDNESDAY Pro) ‘COMPLETE ALL REPS FOR AN EXERCISE (USING GRM AND 5/1/1 TEMPO) BEFORE MOVING ON TO THE NEXT. Underhand Lat Pulldown x25 reps ==> Back Flex B Incline Variable Curls x Seated DB Shrug x ands (each time you PB Glute / Hom Raise x2 Hamstrings Bridge Flex x 50 seconds (each time you res ‘Alternating Alpine Climbers x5 reps each side (Slow and Deliberate) Side Kiekthroughs x5 reps each side (Slow and Deliberate) Scorpion Crossovers x reps each side (Slow and O Crab Stretch x5 reps each aide (Slow and D THURSDA\ FRIDAY BACKFIRE TRAINING: TB-PUSH (CONCENTRIC) ‘COMPLETE ALL REPS FOR AN EXERCISE (USING 12RM AND 1/1/5 TEMPO) BEFORE MOVING ON TO THE NEXT. Floor Flys x 50 reps #=> Band Chest Stretch x 6 seconds (each time you rest DB Side Lateral Crossover Raises x50 reps »=> Band Shoulder Stretch x 60 seconds (each i bell Deadifts x50 reps ==> Kneeling Recliner Stretch x 60 seconds (each ime you rest DB Phelps Press x 50 reps w=> Band Triceps Stretch x 60 seconds (each time you rest MEE ow Jump Rope - Two Foot Hops x 200 jumps Jump Rope - Single Leg Right x 100 jumps Jump Rope - Single Leg Let x 100 jump Jump Rope - High Knees x 100 jump Jump Rope - Two Foot Hops x 200 jumpsids eal Mn al) Gh SATURDAY ‘COMPLETE ALL REPS FOR AN EXERCISE (USING GRM AND 5/1/1 TEMPO) BEFORE MOVING ON TO THE NEXT. Floor Flys x25 reps seconds (each time yourest) shoulder Flexx 60 seconds (each time you rest Barbell Deadlifts x25 reps 08 Phelps Press NOTE: During rest periods you must stretch for 69 seconds and resume repping! ATHLETIC PILLAR FINISHER | 2° EEUU Heel Toe Arms Out / Eyes Closed x 5 Single Leg Right / Eyes Closed » 60 Heel Toe arms Up / Eyes Closed x 6 Single Leg Left / Eyes Closed x 6Buds ets Md tala) WEEK 12 MONDAY Pree) COMPLETE ALL REPS FOR AN EXERCISE (USING 12RM AND 1/1/5 TEMPO) BEFORE MOVING ON TO THE NEXT, Pallups / Weighted Pullups x 50 reps ==> Leaning Lat Stretch x 60 secands (each time you rest) Barbell Curls x50 reps => Reverse Standing Curl Stretch x nds (each time you re DB High Pull > Seated Traps Stretch 30 se de (each me you rest] 105/38 Sif Legged Deadlift 1 50 reps ==> Standing Hamstring Stretch - bilateral x60 seconds (each tne you res NOTE: During rest periods you must stretch for 6 me repping fiend Bag ovnannc aatance Single Leg Right - Tuck Jumpin Place and stick x 10 Single Leg eft -Tuck Jump in Place and stick x 10 Single Leg Right - Alternating Lateral Jump and Stick x 10 (5 to left Single Leg Left - Alternating Lateral ump and Stick x 10S tonight /5to left) TUESDAY Pra COMPLETE ALL REPS FOR AN EXERCISE (USING 6RM AND 5/1/1 TEMPO) BEFORE MOVING ON TO THE NEXT. Pullups / Weighted Pullups x 25 reps ==> Back Flex x 50 seconds (each ime vou res Barbell Curls x25 60 seconds (each time you rest) 18 High Pull x 25 rep: sconds each side each 15/38 Stif Legged Deadlift x25, NOTE: During rest petiods you must stretch for PETE SY ove svicricusury Standing Knee to Chest x Standing Quads x 10 re Standing Piritormis x10 reps Standing Leg Swing x10 reps NOTE: Res ne other leg for one final WEDNESDAY GiATHLEAN INFERNO WEEK 12 Thunsoay —__|REMANSCA ALLEN! EEE 0 com onon INSTRUXIONS re * ¥ ing 4 barbell plat weight dng all the plates back tothe start. sprinting head. Drop the plate and sprint back tore Plate Carry x 30 Yard (TIME: Back Each Time x 30 Yar Plate Farmer's Cary x30 Sprint Back Each Time x 30 Yards Plate Overhead Carry 4 TIMES) ==> Sprint Back Each Time x 30 Yard TT CHALLEN SATURDAY. Ga SUNDAY | OFF |ida ee Ms od tan) FINAL CHALLENGE! - THE TOWERING INFERNO leconds. Pe ting your way up to a f ROUND 1 (How many ofthe S oors can you successfully climb?) Heavy Weight 35) USE 108M Foor. D8 Bench Press x3 ~-> DB Bench Hold Foor: BB Squats x3 ===> BB Squat Hold Foor: Standing OHP x 3 ===> Holdin $0 Degree Postion Foor: BB Cutis x3 ===> Holdin $0 Degree Position Focr: Rope Pushdowns => Hold in 99 Degree Postion ROUND 2 How many ofthe S Moors can you succesfully climb?) Moderate Weights: (510,15 20) USE 1SRM Foor: DB Bench Press x3 ==> DB Bench Hold Flocr: 88 Squats x3 ==> BB Squat Hold Flocr: Standing OP x 3 ==> Hold in $0 Degree Postion Floor: 8 Curls x3 ===> Holdin $0 Degree Position Fact: Rope Pushdowns ==> Holdin $9 Degree Postion ROUND 3 (How many ofthe 5 Noors can you successfully clim®?) Body Weight:(5,10,15,20,25) Foor: Pushups x5 ==> Pushup Hold Floor: Prisoner Jump Squats x 5 ===> Prisoner Squat Hold Foor: Pike Pushups Pike Pushup Hold Floor: Inverted Chins x5 ==-> Inverted Chin Holds Fer: Diamond Cutter Pushups x5 ===> Dlamond Cutter Hold YOUR SCORE S BASED ON THE NUMBER OF SUCCESSFUL ATTEMPTS (FLOORS) YOU COMPLETE: LESS THAN 8 FLO D - 8-9 FLOORS 10-11 FLOOR’