NEW CYCLES!!

TRACK: HARD TO KILL

CYCLE: GRIT
 GOALS: Ready for anything


ATHLETE: Looking to excel in FUNCTIONAL strength

and FUNCTIONAL aeroBic CAPACITY
 GRIT
DAY 1 DAY 2 DAY 3 DAY 4 DAY 5
W Squat 4x4 @ 54%, 63%,
68%, 77% w/ last set as
many reps as possible 

Row or Run: 1600m 

[1 block]

5x12 reps front rack
reverse lunge (total) 

5x10 kneeling bottoms up
KB press [1 block]
Front Squat 4x4 @ 54%,
63%, 68%, 77% w/ last set
as many reps as possible 


E
5x10 kneeling bottoms up [1 block]
[1 block] [1 block]
KB press [1 block]

1 set of each @ 40% until 1 set of each @ 40% until Row or Run: 3 rounds of 1 set of each @ 40% until 20 min row/run at

E
failure: Deadlift, Barbell failure: Bench Press, Strict 8x30:30 @ 80-90% w/ 2-5 failure: Bench Press, Strict sustainable pace 

Row, Bicep Curl, Calf Raise Press, Diamond Push-up, min rest b/w rounds 
 Press, Diamond Push-up, [2 blocks]
[1 block] Barbell Lunge [1 block] [3 Blocks] Barbell Lunge [1 block]

K As many rounds in 20
min: 5 Pull-ups, 10 Push-
ups, 15 Squats [2 blocks]
Barbell Rollout 3 sets of
10 reps [1 block]
As many rounds in 20
min: 5 HSPU, 10 One
legged squats (total),15
1 set of each @ 40% until
failure: Deadlift, Barbell
Row, Bicep Curl, Calf

1
Raise [1 block]
Pull-ups [2 blocks]

Reverse Hyper or Row or Run: 1600m 
 Reverse Hyper or Barbell Rollout 3 sets of 10 Reverse Hyper or
Superman 3 sets of 20 reps [1 block] Superman 3 sets of 20 reps reps [1 block] Superman 3 sets of 20 reps
[1 block] [1 Block] [1 Block]

1 block = 10 minutes. 5 blocks per day = 50 min.

 TRACK: SHRED
CYCLE: SHRED 2.0
GOALS: BODY Composition and athletic performance


ATHLETE: Looking to lean or cut while Building

performance needed to Be an athlete
 SHRED 2.o
DAY 1 DAY 2 DAY 3 DAY 4 DAY 5
W Squat: 3 sets of 7 reps @
75% + Rear Foot Elevated
Split Squat @ 3 sets of 10
Bench Press: 3 sets of 7
reps @ 75% + 5x10
kneeling bottoms up KB
Turkish Getup: 4 sets of 4
reps (ea. arm) + 4 sets of

E
10 reps, goblet squat +
reps + Reverse Hyper Or press + 5x20 lateral raises
Superman 3 sets of 10 [3 blocks] Seated Box Jump 5 sets
reps [3 blocks] of 5 reps [3 blocks]

E
Walk/Hike/Ruck/Row/AD Row or Run: 3 rounds of
(pick one): 50 minutes 
 7x60:60 @ 80-90% w/ 4
[5 blocks] min rest b/w rounds 

[5 Blocks]

K 3 rounds: 30 sec jumping

lunges, 10 deadlift @
50%, 12 sec sprint 

[1 block]
3 rounds: 30 sec ring dip,
30 sec double unders,
30m bear crawl

[1 block]
3 rounds: 30 goblet
squats, 100m farmer walk,
20 pull-ups

[1 block]

1 Windshield Wipers: 5x20

reps [1 block]
Front Leaning Rest: 5x60
seconds [1 block]
Windshield Wipers: 5x20
reps [1 block]

1 block = 10 minutes. 5 blocks per day = 50 min.

 TRACK: STRENGTH
CYCLE: OTHER GUY CONJUGATE “OGC”
 GOALS: Strength and Power


ATHLETE: Looking To Build RAW functional Strength and

increase power
 “OGC”

DAY 1 DAY 2 DAY 3 DAY 4 DAY 5

W In 15 minutes work up to 1
RM Back Squat.
In 15 minutes work up to 1
RM Strict Press. [2 blocks]
Single-movement ladder:
1-10-1 of the Turkish Getup
DYNAMIC EFFORTS
Every minute on the
Every minute on the
minute for 10 minutes, 3

E
(minimum 4 attempts) 
 (ex. 1, 2, 3, 4…10…9, 8, 7… minute for 10 minutes, 2 reps Strict Press @ 50% of
[2 block] 1) [2 blocks] reps Squat @ 70% of 1RM
 1RM 

Rest 3-5 minutes [1 block]
 [1 block]

In 15 minutes work up to 1 4 Rounds Every minute on the minute 7 sets of…

E
RM Deadlift. (minimum 4 In 3 minutes…
 for 6 minutes, 3 reps Deadlift Diamond Push-ups, 12 reps

attempts) [2 blocks] 400 run (or 500m row)
 @ 60% of 1RM
 Short Sprint, 20 meters

In remaining time, max reps Rest 5 minutes [1 block] Push Press, 20 reps

box jumps
 Flutter Kicks (4 count), 20

K
Rest 2 minutes [2 block] reps [3 blocks]

Front Leaning Rest: 5x60 7 sets of… Front Leaning Rest: 5x60 7 sets of… 6 x 30 seconds of work

1
seconds [1 block] Ring Dips, 5 reps
 seconds [1 block] Lateral Box Step, 10 ea.
 followed by 30 seconds of
Double-unders, 20 reps
 Burpees, 15 reps
 rest on rower, airdyne or
High-pulls, 10 reps
 One arm dumbell row, 16 running [1 block]
Plank Hold, 30 seconds 
 reps (8 ea. side)

[3 blocks] Abdominal fall outs, 20
reps
[3 blocks]

1 block = 10 minutes. 5 blocks per day = 50 min.

Does our programming work…?