DECEMBER 2019 Full Training Program


DAY 1 FOCUS: Down winters maw, a crackling fire in the holiday storm.

• Primary Option 1:
• Start: Bench and Double KB Row, the row is getting heavier.

• Secondary Option 1: Adjust tempo down for strength, up for conditioning.
Paused Floor Press, builds power and muscle. Row or Chin Up, easy to adjust for ability and training need. Dip or a Push-Up. Banded External Rotations
Finish 1: Core work, setting up the foundation for a lot more stability, this one is pain.

• Finish 2: Arm and shoulder finisher. Keeping rotator cuff work in here as well.


• Primary Option 1:
Squats, cluster or 5/3/1 for your stronger lifters. Starting on pyramids. Wood chops to coordinate the upper body and lower in power movements.

Secondary Option 1:
Romanian Deadlift OR Hip Raise, Walking Forward OR Backward Lunges, and Lateral Step Ups OR Lateral Squats.

Finish 1:
Knee Banded hip raises and Star Fish Side Plank. These burn the butt.

DAY 3 FOCUS: Full body

• Primary Option 1:
Deadlift OR sumo deadlift (more hips) and Strict Press. Keep most lifters on the shoulder pressing primary, If you have people doing more than 3x a week, or someone with crunchy shoulders, you can give them the floor press.

• Primary Option 2:
Front Squat OR Back Squat, and Floor Press or bench press. Remember you can mix and match according to goals, make sure one upper body and one lower body movement is used.

• Secondary Option 1:
Ring Push-Up or DEEP Pushup (only for those with good shoulders), Ring Arm Cirles for shoulders and core, Cable OR Band 1-Arm Row.

Secondary Option 2:
Carries for conditioning.

• Finish 1:
Arm time

• Finish 2:
Weighted sit ups and heel touches. Do everything in one go for a challenge