Vegas

Goal

Complete physical fitness. Strength, conditioning, resilience, mobility.

Overview

Mon — Legs
Tue — Upper
Wed — Zone 2
Thu — Metcon
Fri — Rotation
Sat — Full Body
Sun — Zone 2

Supersets are grouped with letters (A B C).

If you're repeating this 3-week plan continuously, it probably makes sense to take every other Saturday off.

Week A

Monday Legs A

A Nordic curl 1x6-10
A Leg extension 1x10
Back squat 2x4-6
B Reverse cable squat 2x12-20
B Bulgarian split squat 2x10
C Single leg bosu glute bridge 2x2x10
C Single leg RDL 2x2x10
C Banded hip abductor 2x2x10
Hyperextensions 3x10
Pogo jumps 3x60

+ Habits

Tuesday Upper A

A Bench press 3x4-6
A Chest supported row 3x8-12
B Handstand/pike push-up 2x6-10
B Weighted pull-up 2x6-10
B Chest flys 2x6-10
C External rotation 2x8-10
C Lat pulldown 2x10
C Push-up 2xAMRAP
Cable crunch 3x10-20
Pogo jumps 3x60

+ Habits

Wednesday Zone 2

Calf raise 3x2x10-15
Tib raise 3x2x10-15
30m zone 2 cardio
Copenhagen plank 3x20-30s/side

+ Habits

Thursday Metcon A

2000m row or AMRAP hanging cleans of 85lbs
1 mile weighted vest
Pogo jumps 3x60

+ Habits

Friday Rotation A

4 sets of:
Medicine ball rotation wall throw 10/side
Cable rotational punch 6/side
Reverse lunge/step-up plate twist 6/side
Turkish getup 4/side
A Russian twists 3x60
A Palloff press 3x2x10
B Hyperextensions 3x10
B Low to high cable wood choppers 3x2x10
Pogo jumps 3x60

+ Habits

Saturday Full Body A

30m backwards walk
A Incline press 3x10-20
A Single arm DB row 3x10
B Gorilla row to clean and thrust 2x6-10
B High knee lunge to ATG back squat 2x10-20
C Chest flys 2x8-12
C Banded goblet squats 2x10-20
C External rotation 2x8-12
QL extensions 2x2x10-15
Pogo jumps 3x60

+ Habits

Sunday Zone 2

Church
45m zone 2 cardio
Mobility stretches
Ab wheel 3x10

+ Habits

Week B

Monday Legs B

A SLDLs 3x6-10
A ATG split squat 3x2x10
B ATG pistol squat 3x6-10
B Nordic curl 3x6-10
C Cable hip abductor 2x2x10
C Calf raise 2x20
C Tib raise 2x20
L-sit progression 3x15-30s
Pogo jumps 3x60

+ Habits

Tuesday Upper B

A Pull up 3x10-15
A Ring dips 3x6-10
B Incline press 2x10-20
B Lat pull-down 2x10
C Lateral raise 3x10
C Ring row 2x10-12
C KB push-up 2xAMRAP
Cable crunch 3x10-20
Pogo jumps 3x60

+ Habits

Wednesday Zone 2

Broad jumps 3x4
Calf raise 3x2x10-15
Tib raise 3x2x10-15
30m zone 2 cardio
Copenhagen plank 3x20-30s/side

+ Habits

Thursday Metcon B

A Weighted pull-up 2x6-8
A Ring dips 2x6-10
Norwegian 4x4 or hill sprints
B Weighted pull-up AMRAP
B Ring dips AMRAP
Pogo jumps 3x60

+ Habits

Friday Rotation B

4 sets of kettlebell:
Wood chopper x 20
Halo crossfire squat swing x 20
Halo reverse lunge x 20
Windmill x 20
Goblet squat x 20
Palloff press 3x2x10
Pogo jumps 3x60

+ Habits

Saturday Full Body B

Norwegian 4x4 or 45m zone 2 cardio
A Bench press 2xAMRAP
A Weighted pull-up 2x6-10
B Zercher squat 2x6-10
B Single arm DB row 2x6-10
C Single leg RDL 2x8-12
C Thrusters 2x6-10
AMRAP in 7 minutes:
15 kettlebell swings
6 burpees
6 Tyson push-up
Pogo jumps 3x60

+ Habits

Sunday Zone 2

Church
45m zone 2 cardio
ATG mobility stretches
Ab wheel 3x10

+ Habits

Week C

Monday Legs C

A Power snatch 2x3-6
A Nordic curl 2x6-10
B Cable hip abductor 2x2x10
B Seated good mornings 2x8-12
C Bulgarian split squat 2x2x8-10
C Single leg RDLs 2x2x10
D Goblet step-up 2x10-20
D Reverse cable squat 2x10-20
L-sit progression 2x15-30s
Pogo jumps 3x60

+ Habits

Tuesday Upper C

A Bench press 3x10-12
A Weighted pull-up 3x6-8
B Strict press 3x6-10
B Chest supported row 3x8-12
C Lateral raise 2x12-15
C Lat pulldown 2x10
C Tyson push-up 2x20-30
Cable crunch 3x8-12
Pogo jumps 3x60

+ Habits

Wednesday Zone 2

Calf raise 3x2x10-15
Tib raise 3x2x10-15
30m zone 2 cardio
Copenhagen plank 3x20-30s/side

+ Habits

Thursday Metcon C

AMRAP in 21 minutes:
20 calorie row
10 burpees over rower
6 power cleans
6 pull-up
Pogo jumps 3x60

+ Habits

Friday Rotation C

5 sets for time of:
Jumping split squat x 10
ATG jump squat x 10
Bottom-half ATG back squat x 10
ATG back squat with hip thrust x 10
Single leg split squat pulse x 2x10
ATG jump squat x 10
Low to high cable wood choppers 2x2x10
Pogo jumps 3x60

+ Habits

Saturday Full Body C

30m zone 2 cardio
A SLDLs 2x4-6
A Incline press 2xAMRAP
B Weighted pull-up 3x6-10
B High knee lunge to ATG back squat 3x10-20
C Lateral raise 2x12-15
C Lunge walk 2x20
Hyperextensions 3x10
Pogo jumps 3x60

+ Habits

Sunday Zone 2

Church
45m zone 2 cardio
Mobility stretches
Ab wheel 3x10

+ Habits

Habits

Stretching
Foam roller or inversion table
Dinner with family
Walk with Brigette
Read bible with Anne
Red light therapy

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