Squat
5r x 3s
Bench
5r x 3s

Circuit: 4 rounds
12 Backsquat
10 bench press
8 power clean and press

Core: 50 leg raises
100 knees to ball

Bench
Pushpress
Weighted Pullups
Db press
Db row

Run-swing-Situps
Squat 10
Sldl 10
Goodmorning 10
Leg extensions 12

Double Unders
Kb clean and press

Day 1
Press 5 x 5
Weighted Pullups 5 x 5
Incline Db bench 10 x 4
Db press 10 x 5
Reverse Flies 15 x 4
Facepulls 15 x 4
Core: various

Day 2:
Circuit: 7 rounds @ BW
3 powerclean
6 front squat
9 backsquat

Core: 4 rounds
20 Racksitups
15 goodmornings
10 abwheels
Then 50 legraises

Day 3
Circuit: 50-40-30-20-10
Pushups and doubleunders
BTN press 8 x 5
CG bench 10 x 4
Weighted dips 10 x 4

Core: 100 legraises
100 twists

Day 4:
30 flights stairs
Powershrug
5 x 5 @ 65%
3 x 3 @ 75%
- of Deadlift

Circuit: 3 rounds
5-4-3-2-1 Zercher lift and squat
10-8-6-4-2 bentover rows
- increasing weight; 135-155-185-205-225

Squat
3RM

Beast Circuit
1-2-3-4-5-4-3-2-1 
Deadlift @ 70-80%
3-6-9-12-15-12-9-6-3
Box-on-Box Jumps

Storm Circuit
500m-400-300-200-100
Sprints
50-40-30-20-10
Air Squats

Core: 3 rounds
10 pullover Situps
10 decline twists 2:1
20 decline leg raises
10 hanging wipers

Closegrip Bench Press
5RM

Alpha Circuit
10-9-8-7-6-5 Push Press
30-27-24-21-18-15 Double Unders
Bravo Circuit
20-15-10 Wide Grip Bench
40-30-20 Seated Row
20-15-10 Strict Pullups

Core:
50 flutters 4:1
50 scissors 4:1
50 bicycles 4:1

April 14
Cornelius Circuit: 5 rounds
5rm weighted Pullups
10 narrow grip bench

Dr. Zaius Circuit: 5 rounds
9 Db Press
9 Weighted Dips

Core:
50 Db rows each arm
50 leg raises
100 knees to ball
100 alternating leg raises

End with tabata incline sprints and Situps

April 15
WarmUp: 25 flights on stairs

Squat
5r x 3s

2pac Circuit
10-8-6-4-2 Barbell lunges @ 50% today’s Squat
10-8-6-4-2 90# Db swing

Biggie Circuit
10-8-6-4-2 Zercher squat @ same weight
20-16-12-8-4 backsquats @ same weight

Facepulls/highpulls superset
12r each x 4s

April 16
8 rounds
30 double Unders
30 figure 8 leg raises

25 flights on stairs

Circuit
5-10-15-10-5
135# Thrusters
20# weighted Pullups

GoodMorn
10-15 r x 3 working sets
Db Incline Press
10r x 4s

Core:
50 weighted Situps
50 decline twists
50 leg raises

Run 5k

April 13
Wakeup circuit
10-9-8-7-6-5
Kb Pushpress each arm
Abwheels
Ringrows

Max reps ring dips x 3s
100 scissors

Deficit Deadlifts
5r x 2s
3r x 2s
- 2 pads and plates

Alpha Circuit:
10-8-6-4-2 Deficit deads
30-24-18-12-6 Weighted Lunges

Bravo Circuit: 6 rounds
Tire Sprint
Tire Drag
15 Kb Swings/20 alt arms swings

Core: 3 rounds
7 Pullover Situps
14 BB Twists
21 leg raises

Saybatoot Tigah Circut: 6 Rounds
Tire Sprint-Tire Drag-15 kb swings @ 70#

Dragonzord Circuit: 9 rounds
6 front Squats
6 snatch grip deads
6 box jumps
Rest 30 sec

Shrugs
Max reps x 3s

Backsquats
50 reps @ BW in as few sets as possible

Blue Ranger Circuit: 5 Rounds
5 Strict Press
5 Push Press
5 BTN Push Jerk
30 Double Unders
Rest 30 seconds

Black Ranger Circuit: 4 rounds
3 Strict Press
3 Push Press
3 BTN Push Jerk
30 Doubleunders
Rest 1 minute

Red Ranger Circuit: 4 Rounds
12 BB Rows
12 Bench Press

Core: 3 rounds
10 Abwheels w/ 3 sec pause
2 minute plank hold