Cycle 1/Week 1 (Lumberjack Open) 

2 rounds:
80m Backwards Drag (90) 
(alternate rounds with a partner) 

80m Farmers Walk (70) 

2 rounds:
80m Sled Pull (90)
(alternate rounds with a partner)

80m Farmers Walk (70) 

2 rounds:
80m Sled Push (90)
(alternate rounds with a partner) 

 Cycle 1/Week 1 (Lumberjack Open) 

Trap Bar Deadlift
5(135-225-315-365)
(:10 hold on last rep) 

Rack Pull
2x3 (365) 

Romanian Deadlift 
8(135-185-225-275) 

Hip Thrust 
20(270-360) 

Reverse Hyper 
20(270-360) 

Incline Sit-up 
4x12 (0) 

 Cycle 1/Week 1 (Lumberjack Open) 

Hammer Strength Shoulder Press
8(90-140-180-230)

Weighted Chin-up
5(0-10-20-30)

Weighted Dip
8(0-25-45-70)

Tempo Nautilus Multi-Biceps (:04 ecc) 
8(70-80-100)

Tempo Nautilus Multi-Triceps (:04 ecc) 
8(90-100-120) 

Tempo Dumbbell Lateral Raise (:04 ecc) 
4x8 (20) 

4 rounds: 
12 Cable Triceps Pushdown (135-150-165-180) (double pulley) 
12 Cable Biceps Curl (90) 

 Cycle 1/Week 1 (Lumberjack Open) 

Tempo Back Squat (:06 ecc) 
3(185-225-275) 

SSB Split Squat (quad)
3x10 (135) 

SSB Split Squat (hip) 
3x10 (135) 

SSB Good Morning 
3x10 (135) 

 Cycle 1/Week 1 (Lumberjack Open) 

Bench Press
5(165-205-245-225-185)

Sling Shot Bench Press
2x3 (275) 

Tempo Floor Dumbbell Fly (:04 ecc) 
8(40-50-60)

Bent Dumbbell Row 
8(60-70-80-90)

Cable High Row 
4x15 (285) 

Nautilus Rear Delt Fly 
4x15 (50) 

 Deload

4 rounds:
40m Backwards Drag (90) 
40m Sled Pull 
40m Sled Push 
40m Sled Pull
80m Recovery Walk 
80m Farmers Walk (53)
80m Recovery Walk 

 Deload

Trap Bar Deadlift 
8(135-225-315)

Romanian Deadlift 
8(95-135-185)

Rack Pull (BK) 
2x3 (315)

Hip Thrust 
2x20 (270) 

Reverse Hyper
2x20 (180) 

Incline Sit-up 
4x11 (0) 

 Deload

Hammer Strength Shoulder Press
3x8 (140) 

Chin-up 
3x8 (0) 

Dip 
3x8 (0) 

Nautilus Multi-Biceps 
2x12 (90) 

Nautilus Multi-Triceps
2x12 (90) 

2 rounds: 
15 Icarian Standing Lateral Raise (25) 
15 Cable Triceps Pushdown (105) 
15 Cable Biceps Curl (75) 

 Deload

Back Squat 
3(185-225-275)

SSB Split Squat (Quad) 
2x8 (115) 

SSB Split Squat (Hip) 
2x8 (115) 

Good Morning
2x8 (115) 

Tempo Hamstring Curl (:04 ecc) 
2x8 (75) 

1:00 Plank Hold (0) 

 Deload

Bench Press
5(155-185-225-205-165)

Sling Shot Bench Press
5(255-255)

Tempo Floor Dumbbell Fly (:04 ecc) 
2x8 (40) 

Bent Dumbbell Row
2x8 (70) 

Cable High Row 
15(315) 10(315) 

Nautilus Rear Delt Fly 
2x15 (50) 

100 Band Triceps Pushdown 

 Cycle 2/Week 3

Sleds
200m Backwards Drag (90)
80m Recovery Walk 
200m Sled Pull (90) 
80m Recovery Walk
200m Sled Push (90) 

 Cycle 2/Week 3

Pendulum Hip Press
8(180-270-360) 

Romanian Deadlift 
8(95-135-185-225)

Hip Thrust 
20(270-360) 

Reverse Hyper 
20(180-360) 

Incline Sit-up 
4x10 (0) 

 Cycle 2/Week 3

Cable Lat Pulldown (neutral)
20(200) 

Hammer Strength Shoulder Press
15(230) 

Cable Seated Row 
20(200) 

Flex Leverage Decline Press
20(230) 

Incline Dumbbell Biceps Curl 
5x15 (25) 

5 rounds:
15 Icarian Standing Lateral Raise (25) 
15 Nautilus Multi-Triceps (90) 

IronMind Go-Really Gripper 
3x30 (90) 

100 Band Overhead Triceps Extension 

 Cycle 2/Week 3 

Back squat 
18(365) 

Cycle 2/Week 3

Bench Press
20(205) 

Nautilus Plate Load Pullover 
20(200) 

Omega Flying Dip
20(190) 

Barbell Biceps Curl 
20(95) 

3 rounds:
15 Pec Deck (70) 
15 Rear Delt Fly (50) 

3 rounds: 
15 Cable Face Pull (75) 
15 Cable Overhead Triceps extension (75) 

3 rounds:
15 Plate Raise (25) 
15 Cable Triceps Pushdown (105) 

3 rounds:
15 Nautilus Multi-Biceps (80) 
30 IronMind Go-really Gripper (80) 

100 Band Triceps Pushdown 

Cycle 2/Week 2

Romanian Deadlift 
8(95-135-185)

Dynabody Hip Thrust 
20(180-360) 

Reverse Hyper 
20(180-360) 

Incline Sit-up 
4x9 (0) 

 Cycle 2/Week 2

Cable Lat Pulldown (neutral) 
20(190) 

Hammer Strength Shoulder Press
20(180) 

Cable Seated Row (neutral) 
20(190) 

Flex Leverage Decline Press
20(205)

Incline Dumbbell Curl 
4x15 (25) 

4 rounds: 
15 Icarian Standing Lateral Raise (25) 
15 Nautilus-Multi Triceps (80) 

IronMind Go-Really Gripper
3x30 (70) 

100 Band Overhead Triceps Extension  

Cycle 2/Week 2

Back Squat 
20(315) 

Hamstring Curl 
20(75) 

Icarian Hack Squat 
20(180) 

Leg Extension 
20(105) 

 Cycle 2/Week 2

Bench Press
20(195)

Nautilus Plate Load Pullover 
20(175)

Omega Flying Dip 
20(170) 

Barbell Biceps Curl
20(85)

3 rounds:
15 Pec Deck (70) 
15 Rear Delt Fly (5)

3 rounds: 
15 Cable Face Pull (75) 
15 Cable Overhead Triceps Extension (75)

3 rounds: 
15 Plate Raise (25) 
15 Cable Triceps Pushdown (70) 

3 rounds: 
15 Nautilus Multi-Biceps (70) 
15 IronMind Go-Really Gripper (65) 

100 Band Triceps Pushdown

 Cycle 2/Week 1

4 rounds: 
80m Sled Pull (90) 
40m Backward Drag (90) 
(alternate rounds with a partner)

 Cycle 2/Week 1

Romanian Deadlift 
20(185) 

Pendulum Hip Press
20(270)

Dynabody Hip Thrust 
20(270) 

Reverse Hyper 
20(270) 

Incline Sit-up 
4x8 (0) 

Cycle 2/Week 1

Cable Lat Pulldown (neutral)
20(180) 

Hammer Strength Shoulder Press
20(160) 

Cable Seated Row (neutral) 
20(180) 

Flex Leverage Decline Press
20(180)

Incline Dumbbell Curl 
3x15 (25) 

4 rounds:
15 Icarian Standing Lateral Raise (25) 
15 Nautilus Multi-Triceps (70) 
(no rest) 

IronMind Go-Really Grip Machine
3x30 (55) 

100 Band Triceps Pushdown