90 Day Workout Program

Push A
Push B
Pull A
Pull B
Hinge A
Hinge B
Squat A
Squat B
Carry A
Cary B
Power A
Power B
Core A
Core B
Rory
Starting Weight
Bench Press
185lbs
Dips
BW+25lbs
Barbell Row
135lbs
Pullups
BW
Deadlift
315lbs
RDL
185lbs
Front Squat
185lbs
Squat
305lbs
KB Farmers Carry 16kg per KB
Sled Drags
143lbs
Box Jump
30 inches @ BW
Power Clean & Press135lbs
Ab Wheel
Decline Situp
*Carries 1 rep = 15 seconds

Week 1
Day 1
Day 2
Strength training
Power A: 1-2-3-1-2-3 ladder
Push A: 1-2-3-1-2-3 ladder
Pull A: 1-2-3-1-2-3 ladder
Carry A: 1-2-3 ladder
Strength training
Power B: 1-2-3-1-2-3 ladder
Push B: 1-2-3-1-2-3 ladder
Pull B: 1-2-3-1-2-3 ladder
Carry B: 1-2-3 ladder
Metabolic conditioning
Two rounds of the following complex:
Four rounds of the following two-arm swing Tabata in
2 two-arm swings
1 goblet squat
4 two-arm swings
2 goblet squats
6 two-arm swings
3 goblet squats
8 two-arm swings
4 goblet squats
10 two-arm swings
5 goblet squats
20
10
20
10
20
10
seconds
seconds
seconds
seconds
seconds
seconds
of
of
of
of
of
of
two-arm swings
rest
two-arm swings
rest
two-arm swings
rest
Week 2
Day 1
Day 2
Strength training
Power A: 1-2-3-1-2-3 ladder
Push A: 1-2-3-1-2-3 ladder
Pull A: 1-2-3-1-2-3 ladder
Strength training
Power B: 1-2-3-1-2-3 ladder
Push B: 1-2-3-1-2-3 ladder
Pull B: 1-2-3-1-2-3 ladder
100 two-arm swings
3-5 Rounds
5
5
5
5
double
double
double
double
swings
cleans
military presses
front squats
Week 3
Day 1
Day 2
Strength training
Power A: 1-2-3-1-2-3-4 ladder
Push A: 1-2-3-1-2-3-4 ladder
Pull A: 1-2-3-1-2-3-4 ladder
Strength training
Power B: 1-2-3-1-2-3-4 ladder
Push B: 1-2-3-1-2-3-4 ladder
Pull B: 1-2-3-1-2-3-4 ladder
2 rounds per side
5 dbl cleans & 5 dbl squats
on the minute for 10 minutes
8
5
5
3
3
2
2
1
one-arm
one-arm
one-arm
one-arm
one-arm
one-arm
one-arm
one-arm
cleans
racked
cleans
racked
cleans
racked
cleans
racked
squats
squats
squats
squat
Week 4
Day 1
Day 2
Strength training
Power A: 1-2-3-1-2-3-4 ladder
Push A: 1-2-3-1-2-3-4 ladder
Pull A: 1-2-3-1-2-3-4 ladder
Strength training
Power B: 1-2-3-1-2-3-4 ladder
Push B: 1-2-3-1-2-3-4 ladder
Pull B: 1-2-3-1-2-3-4 ladder
2-3 rnds
5 double swings
Alt L & R Thrusters Four Rounds
5
5
5
5
double snatches
front squats
double military presses
double swings
20
10
20
10
20
seconds
seconds
seconds
seconds
seconds
of
of
of
of
of
thrusters
rest
thrusters
rest
thrusters
Week 5
Day 1
Day 2
Strength training
Power A: 1-2-3-4-1-2-3-4 ladder
Push A: 1-2-3-4-1-2-3-4 ladder
Pull A: 1-2-3-4-1-2-3-4 ladder
Carry A: 1-2-3-4 ladder
Strength training
Power B: 1-2-3-4-1-2-3-4 ladder
Push B: 1-2-3-4-1-2-3-4 ladder
Pull B: 1-2-3-4-1-2-3-4 ladder
Carry B: 1-2-3-4 ladder
50 snatches per arm
15 Minutes sprints
Week 5
Day 1
Day 2
Strength training
Power A: 1-2-3-4-1-2-3-4 ladder
Push A: 1-2-3-4-1-2-3-4 ladder
Pull A: 1-2-3-4-1-2-3-4 ladder
Strength training
Power B: 1-2-3-4-1-2-3-4 ladder
Push B: 1-2-3-4-1-2-3-4 ladder
Pull B: 1-2-3-4-1-2-3-4 ladder
10 Minutes KB Swings
L/M/H weights if possible
Round 1:
5 double swings
5 double military presses
Round 2:
5 double swings
5 double cleans
Round 3:
5 double swings
5 double cleans
5 double snatches
Round 4:
5 double swings
5 double cleans
5 double snatches
5 double kettlebell front squats
Week 6
Day 1
Day 2
Strength training
Power A: 1-2-3-4-1-2-3-4 ladder
Push A: 1-2-3-4-1-2-3-4 ladder
Pull A: 1-2-3-4-1-2-3-4 ladder
Strength training
Power B: 1-2-3-4-1-2-3-4 ladder
Push B: 1-2-3-4-1-2-3-4 ladder
Pull B: 1-2-3-4-1-2-3-4 ladder
75 snatches per arm
15 minutes bear crawl sprints
Week 7
Day 1
Day 2
Strength training
Power A: 1-2-3-4-1-2-3-4 ladder
Push A: 1-2-3-4-1-2-3-4 ladder
Pull A: 1-2-3-4-1-2-3-4 ladder
Strength training
Power B: 1-2-3-4-1-2-3-4 ladder
Push B: 1-2-3-4-1-2-3-4 ladder
Pull B: 1-2-3-4-1-2-3-4 ladder
20 minutes interval running
15-30 sec sprint
1 minute walk
1 minute jog
1-2 Rounds
2
1
4
2
6
3
8
double
double
double
double
double
double
double
cleans
kettlebell front squat
cleans
kettlebell front squats
cleans
cleans

10 double cleans
Week 7
Day 1
Day 2
Strength training
Power A: 1-2-3-4-1-2-3-4-5 ladder
Push A: 1-2-3-4-1-2-3-4-5 ladder
Pull A: 1-2-3-4-1-2-3-4-5 ladder
Strength training
Power B: 1-2-3-4-1-2-3-4-5 ladder
Push B: 1-2-3-4-1-2-3-4-5 ladder
Pull B: 1-2-3-4-1-2-3-4-5 ladder
10 Minutes
4 rounds
15
15
15
15
20
10
20
10
20
seconds
seconds
seconds
seconds
of
of
of
of
one-arm jerks (right arm)

rest
one-arm jerks (left arm)
rest
seconds
seconds
seconds
seconds
seconds
of
of
of
of
of
lunges to military presses

rest
rest
Week 8
Day 1
Day 2
Strength training
Power A: 1-2-3-4-1-2-3-4-5 ladder
Push A: 1-2-3-4-1-2-3-4-5 ladder
Pull A: 1-2-3-4-1-2-3-4-5 ladder
Carry A: 1-2-3-4
Strength training
Power B: 1-2-3-4-1-2-3-4-5 ladder
Push B: 1-2-3-4-1-2-3-4-5 ladder
Pull B: 1-2-3-4-1-2-3-4-5 ladder
5 rounds
10 single or dbl snatches on the minute
10 minutes total
5 double swings
5 double cleans and military presses
Week 9
Day 1
Day 2
Strength training
Power A: 1-2-3-4-1-2-3-4-5 ladder
Push A: 1-2-3-4-1-2-3-4-5 ladder
Pull A: 1-2-3-4-1-2-3-4-5 ladder
Strength training
Power B: 1-2-3-4-1-2-3-4-5 ladder
Push B: 1-2-3-4-1-2-3-4-5 ladder
Pull B: 1-2-3-4-1-2-3-4-5 ladder
15 minutes bear crawl sprints
2 rounds
15
15
15
15
15
double swings
double snatches
double kettlebell front squats
push-ups
Week 10
Day 1
Day 2
Strength training
Power A: 1-2-3-4-5-1-2-3-4-5 ladder
Push A: 1-2-3-4-5-1-2-3-4-5 ladder
Pull A: 1-2-3-4-5-1-2-3-4-5 ladder
Strength training
Power B: 1-2-3-4-5-1-2-3-4-5 ladder
Push B: 1-2-3-4-5-1-2-3-4-5 ladder
Pull B: 1-2-3-4-5-1-2-3-4-5 ladder
75 snatches per arm
2 rounds
15
15
15
15
15
double swings
double snatches
push-ups
Week 10
Day 1
Day 2
Strength training
Power A: 1-2-3-4-5-1-2-3-4-5 ladder
Push A: 1-2-3-4-5-1-2-3-4-5 ladder
Pull A: 1-2-3-4-5-1-2-3-4-5 ladder
Strength training
Power B: 1-2-3-4-5-1-2-3-4-5 ladder
Push B: 1-2-3-4-5-1-2-3-4-5 ladder
Pull B: 1-2-3-4-5-1-2-3-4-5 ladder
4 rounds
2-3 Rounds
20
10
20
10
20
5
5
5
5
5
seconds
seconds
seconds
seconds
seconds
of
of
of
of
of
two-arm swings
rest
two-arm swings
rest
two-arm swings
one-arm swings
one-arm cleans and military presses
one-arm push presses
reverse lunges
single-leg dead lifts
Wifey
Pushup
DB Press
DB Row
Rear Lateral Raise
Stiff Leg Deadlift
Deadlift
Goblet Squat
Lunge
1 Arm KB Walk
1 Arm KB Waiter Walk
Push Press
KB Snatch
Plank
Leg Raise
Starting Weight
BW - Knees
5lbs
5lbs
3lbs
10lb KB
15lb KB
10lb KB
BW
10lb
5lb
5lbs
Day 3 off/recovery workDay 4

Strength training
Hinge A: 1-2-3-1-2-3 ladder
Squat A: 1-2-3-1-2-3 ladder
Core A: 1-2-3-1-2-3 ladder
g two-arm swing Tabata interval:
3-5 Round
5
5
5
5
5
one-arm swings
one-arm cleans
one-arm snatches
reverse lunges

Strength training
Hinge A: 1-2-3-1-2-3 ladder
Squat A: 1-2-3-1-2-3 ladder
Core A: 1-2-3-1-2-3 ladder
15 minutes Bear Crawl Sprints or
3-5 Rounds
5
5
5
5
5
one-arm swings
one-arm cleans
one-arm snatches
reverse lunges

Strength training
Hinge A: 1-2-3-1-2-3-4 ladder
Squat A: 1-2-3-1-2-3-4 ladder
Core A: 1-2-3-1-2-3-4 ladder
5bl cleans & 5 dbl presses
On the minute for 15 minutes

Strength training
Hinge A: 1-2-3-4-1-2-3-4 ladder
Squat A: 1-2-3-4-1-2-3-4 ladder
Core A: 1-2-3-4-1-2-3-4 ladder
2-3 rnds per side
5
5
5
5
5
one-arm swings
one-arm cleans
one-arm snatches
one-arm jerks
reverse lunges

Strength training
Hinge A: 1-2-3-4-1-2-3-4 ladder
Squat A: 1-2-3-4-1-2-3-4 ladder
Core A: 1-2-3-4-1-2-3-4 ladder
15 minute bear crawl sprints

Strength training
Hinge A: 1-2-3-4-1-2-3-4 ladder
Squat A: 1-2-3-4-1-2-3-4 ladder
Core A: 1-2-3-4-1-2-3-4 ladder
4 rounds
20
10
20
10
20
10
seconds
seconds
seconds
seconds
seconds
seconds
of
of
of
of
of
of
double kettlebell front squ

rest
rest
rest

Strength training
Hinge A: 1-2-3-4-1-2-3-4 ladder
Squat A: 1-2-3-4-1-2-3-4 ladder
Core A: 1-2-3-4-1-2-3-4 ladder
3 dbl clean, 2 squats, 2 presses
Every Minute for 10 minutes

Strength training
Hinge A: 1-2-3-4-1-2-3-4 ladder
Squat A: 1-2-3-4-1-2-3-4 ladder
Core A: 1-2-3-4-1-2-3-4 ladder
5 rounds
6
6
6
6
6
one-arm swings
one-arm cleans
one-arm snatches
one-arm jerks
reverse lunges

Strength training
Hinge A: 1-2-3-4-1-2-3-4-5 ladder
Squat A: 1-2-3-4-1-2-3-4-5 ladder
Core A: 1-2-3-4-1-2-3-4-5 ladder
200 KB Swings
itary presses
itary presses
itary presses

Strength training
Hinge A: 1-2-3-4-1-2-3-4-5 ladder
Squat A: 1-2-3-4-1-2-3-4-5 ladder
Core A: 1-2-3-4-1-2-3-4-5 ladder
n the minute
15 minutes sprints

Strength training
Hinge A: 1-2-3-4-1-2-3-4-5 ladder
Squat A: 1-2-3-4-1-2-3-4-5 ladder
Core A: 1-2-3-4-1-2-3-4-5 ladder
ary presses
15-30 sec sprint
1 minute walk
1 minute jog

Strength training
Hinge A: 1-2-3-4-5-1-2-3-4-5 ladder
Squat A: 1-2-3-4-5-1-2-3-4-5 ladder
Core A: 1-2-3-4-5-1-2-3-4-5 ladder
15-30 sec sprint
1 minute walk
1 minute jog

Strength training
Hinge A: 1-2-3-4-5-1-2-3-4-5 ladder
Squat A: 1-2-3-4-5-1-2-3-4-5 ladder
Core A: 1-2-3-4-5-1-2-3-4-5 ladder
15 Minutes sprints
Day 5
Day 6 & 7 off/recovery work
Strength training
Hinge B: 1-2-3-1-2-3 ladder
Squat B: 1-2-3-1-2-3 ladder
Core B: 1-2-3-1-2-3 ladder
15 minutes of sprints
Day 5
Strength training
Hinge B: 1-2-3-1-2-3 ladder
Squat B: 1-2-3-1-2-3 ladder
Core B: 1-2-3-1-2-3 ladder
10 Rounds
15
15
15
15
seconds
seconds
seconds
seconds
of
of
of
of
one-arm snatches R
rest
one-arm snatches L
rest
Day 5
Strength training
Hinge B: 1-2-3-1-2-3-4 ladder
Squat B: 1-2-3-1-2-3-4 ladder
Core B: 1-2-3-1-2-3-4 ladder
20 Minutes interval running
15-30 sec sprint
1 minute walk
1 minute jog
Day 5
Strength training
Hinge B: 1-2-3-4-1-2-3-4 ladder
Squat B: 1-2-3-4-1-2-3-4 ladder
Core B: 1-2-3-4-1-2-3-4 ladder
15 minutes sprints
Day 5
Strength training
Hinge B: 1-2-3-4-1-2-3-4 ladder
Squat B: 1-2-3-4-1-2-3-4 ladder
Core B: 1-2-3-4-1-2-3-4 ladder
2 rounds
8
5
5
3
3
2
2
1
double
double
double
double
double
double
double
double
cleans
kettlebell
cleans
kettlebell
cleans
kettlebell
cleans
kettlebell
front squats
front squats
front squats
front squat
Day 5
Strength training
Hinge B: 1-2-3-4-1-2-3-4 ladder
Squat B: 1-2-3-4-1-2-3-4 ladder
Core B: 1-2-3-4-1-2-3-4 ladder
15-30 sec sprint
1 minute walk
1 minute jog
ll front squats
ll front squats
Day 5
Strength training
Hinge B: 1-2-3-4-1-2-3-4 ladder
Squat B: 1-2-3-4-1-2-3-4 ladder
Core B: 1-2-3-4-1-2-3-4 ladder
2 rounds
10
10
10
10
10
double
double
double
double
double
swings
snatches
military presses
swings
Day 5
Strength training
Hinge B: 1-2-3-4-1-2-3-4 ladder
Squat B: 1-2-3-4-1-2-3-4 ladder
Core B: 1-2-3-4-1-2-3-4 ladder
15 minutes sprints
Day 5
Strength training
Hinge B: 1-2-3-4-1-2-3-4-5 ladder
Squat B: 1-2-3-4-1-2-3-4-5 ladder
Core B: 1-2-3-4-1-2-3-4-5 ladder
10 Rounds
15
15
15
15
seconds
seconds
seconds
seconds
of
of
of
of
one-arm snatches (right arm)

rest
one-arm snatches (left arm)
rest
Day 5
Strength training
Hinge B: 1-2-3-4-1-2-3-4-5 ladder
Squat B: 1-2-3-4-1-2-3-4-5 ladder
Core B: 1-2-3-4-1-2-3-4-5 ladder
5 rounds
1 double clean
2 front squats
10 double swings
Day 5
Strength training
Hinge B: 1-2-3-4-1-2-3-4-5 ladder
Squat B: 1-2-3-4-1-2-3-4-5 ladder
Core B: 1-2-3-4-1-2-3-4-5 ladder
5 rounds
5
5
5
5
5
5
one-arm swings
one-arm cleans
one-arm snatches
racked squats
push presses
reverse lunges
Day 5
Strength training
Hinge B: 1-2-3-4-5-1-2-3-4-5 ladder
Squat B: 1-2-3-4-5-1-2-3-4-5 ladder
Core B: 1-2-3-4-5-1-2-3-4-5 ladder
15 minute bear crawl sprints
Day 5
Strength training
Hinge B: 1-2-3-4-5-1-2-3-4-5 ladder
Squat B: 1-2-3-4-5-1-2-3-4-5 ladder
Core B: 1-2-3-4-5-1-2-3-4-5 ladder
2-3 Rounds
15
15
15
15
15
double swings
double snatches
double cleans and military presses
front squats
push-ups

90 Day Workout Program

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90 Day Workout Program

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Push A

*Carries 1 rep = 15 seconds

Carry A: 1-2-3 ladder

Carry B: 1-2-3 ladder

4 double kettlebell front squats

one-arm jerks (right arm)

lunges to military presses

Day 3 off/recovery workDay 4

g two-arm swing Tabata interval:

Day 3 off/recovery workDay 4

Day 3 off/recovery workDay 4

Day 3 off/recovery workDay 4

Day 3 off/recovery workDay 4

Day 3 off/recovery workDay 4

double kettlebell front squ

Day 3 off/recovery workDay 4

Day 3 off/recovery workDay 4

Day 3 off/recovery workDay 4

Day 3 off/recovery workDay 4

Day 3 off/recovery workDay 4

Day 3 off/recovery workDay 4

Day 3 off/recovery workDay 4

Day 6 & 7 off/recovery work

Day 6 & 7 off/recovery work

Day 6 & 7 off/recovery work

Day 6 & 7 off/recovery work

Day 6 & 7 off/recovery work

Day 6 & 7 off/recovery work

Day 6 & 7 off/recovery work

Day 6 & 7 off/recovery work

Day 6 & 7 off/recovery work

one-arm snatches (right arm)

Day 6 & 7 off/recovery work

Day 6 & 7 off/recovery work

Day 6 & 7 off/recovery work

Day 6 & 7 off/recovery work

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