Hinge, Press, Squat, & Pull (1a)

Warm-up:

Windmill, hip bridge, & halo x 5,3,2.

(5 minutes)

Mon - Barbell FP. Zercher SQ. Pull-Up.

Wed - Barbell Press. Fat Grip DL. Pull-Up.

Fri - Single-Arm KB Press. Single-Leg DL. Pull-Up. GSQ.

x 3 ladders of 3,2,1 rungs (Rest 2 minutes)

(25 minutes)

 

Finisher & Cool-down:

Carry variation. (30sec/30sec)

OS-Big 5. (5 minutes)

90/90 stretch and QL straddle. (3 minutes)

(Optional on alternate days)

Q&D swings/push-ups x 2 Series and TGUs x 40% volume.

Isometric 2

Warm-up:

24kg GSQ, hip bridge, & 16kg halo x 5,3,2.
(8 minutes) 
 
Isometric: 6 second-rep x 6 sets with 1 min rests (RPE ~9)

Finish sets with 2–3 light dynamic reps.
Monday on Low & Friday on High positions:

Deadlift
Bicep Curl
Upright Row
Overhead Press
Dip

Wednesday on Medium positions.
Bent-over Row
Zercher Squat
Reverse Curl
Overhead Press
Pull-up

Finisher & Cool-down:
24kg overhead carry. (30sec/30sec)
90/90 stretch and QL straddle. (3 minutes)
OS-Big 5. (5 minutes) 

(Optional on alternate days)
Q&D swings/push-ups x 2 Series and
Royal Court: Hindu push-up, squat, & back bridge x 5 x 3.

Isometric 1

Warm-up:

24kg GSQ, hip bridge, & 16kg halo x 5,3,2.
(8 minutes)

Isometric: 6 second-rep x 6 sets with 1 min rest (RPE ~9)
Finish sets with 2–3 light dynamic reps.
Monday on Low & Friday on High positions:
Bent-over Row
Zercher Squat
Reverse Curl
Overhead Press
Pull-up

Wednesday on Medium positions.
Deadlift
Bicep Curl
Upright Row
Overhead Press
Dip

Finisher & Cool-down:
24kg overhead carry. (30sec/30sec)
OS-Big 5. (5 minutes)
90/90 stretch and QL straddle.(3 minutes)

(Optional on alternate days)
Q&D swings/push-ups x 2 Series and
Royal Court: Hindu push-up, squat, & back bridge x 5 x 2.

Hinge, Press, Squat, & Pull (5vv)

Warm-up:

Windmill, hip bridge, & halo x 5,3,2.
(5 minutes)

Mon - 48kg singles or 24kg doubles x 4,
Wed - 48kg singles or 24kg doubles x 5,
Fri - 48kg singles or 24kg doubles x 5:
1. Single Leg Deadlift (single suitcase or double farmer)
2. Overhead Press (seesaw or double) 
3. Front Squat (goblet/Zercher or double racked)
4. Pull variation (pull-up, chin-up, or renegade row)
x 3 rounds (Rest 20 breaths between sets)
(30 minutes)

Finisher & Cool-down:
Carry variation. (30sec/30sec)
OS-Big 5. (5 minutes)
90/90 stretch and QL straddle. (3 minutes)

(Optional on alternate days)
Q&D swings/push-ups x 2 Series and TGUs x 40% volume.

Hinge, Press, Squat, & Pull (5uu)

Warm-up:

Windmill, hip bridge, & halo x 5,3,2.
(5 minutes)

Mon - 48kg singles or 24kg doubles x 4,
Wed - 48kg singles or 24kg doubles x 5,
Fri - 48kg singles or 24kg doubles x 5:
1. Single Leg Deadlift (single suitcase or double farmer)
2. Overhead Press (seesaw or double) 
3. Front Squat (goblet/Zercher or double racked)
4. Pull variation (pull-up, chin-up, or renegade row)
x 3 rounds (Rest 20 breaths between sets)
(30 minutes)

Finisher & Cool-down:
Carry variation. (30sec/30sec)
OS-Big 5. (5 minutes)
90/90 stretch and QL straddle. (3 minutes)

(Optional on alternate days)
Q&D swings/push-ups x 2 Series and TGUs x 40% volume.

Hinge, Press, Squat, & Pull (5tt)

Warm-up:

Windmill, hip bridge, & halo x 5,3,2.
(5 minutes)

Mon - 48kg singles or 24kg doubles x 4,
Wed - 48kg singles or 24kg doubles x 4,
Fri - 48kg singles or 24kg doubles x 5:
1. Single Leg Deadlift (single suitcase or double farmer)
2. Overhead Press (seesaw or double) 
3. Front Squat (goblet/Zercher or double racked)
4. Pull variation (pull-up, chin-up, or renegade row)
x 3 rounds (Rest 20 breaths between sets)
(30 minutes)

Finisher & Cool-down:
Carry variation. (30sec/30sec)
OS-Big 5. (5 minutes)
90/90 stretch and QL straddle. (3 minutes)

(Optional on alternate days)
Q&D swings/push-ups x 2 Series and TGUs x 40% volume.

Hinge, Press, Squat, & Pull (5ss)

Warm-up:

Windmill, hip bridge, & halo x 5,3,2.
(5 minutes)

Mon - 48kg singles or 24kg doubles x 4,
Wed - 48kg singles or 24kg doubles x 4,
Fri - 48kg singles or 24kg doubles x 5:
1. Single Leg Deadlift (single suitcase or double farmer)
2. Overhead Press (seesaw or double) 
3. Front Squat (goblet/Zercher or double racked)
4. Pull variation (pull-up, chin-up, or renegade row)
x 3 rounds (Rest 20 breaths between sets)
(30 minutes)

Finisher & Cool-down:
Carry variation. (30sec/30sec)
OS-Big 5. (5 minutes)
90/90 stretch and QL straddle. (3 minutes)

(Optional on alternate days)
Q&D swings/push-ups x 2 Series and TGUs x 40% volume.

Isometric 2

Warm-up:

24kg GSQ, hip bridge, & 16kg halo x 5,3,2.
(8 minutes) 
 
Isometric: 6 second-rep x 6 sets with 1 min rests (RPE ~9)

Finish sets with 2–3 light dynamic reps.
Monday on Low & Friday on High positions:

Deadlift
Bicep Curl
Upright Row
Overhead Press
Dip

Wednesday on Medium positions.
Bent-over Row
Zercher Squat
Reverse Curl
Overhead Press
Pull-up

Finisher & Cool-down:
24kg overhead carry. (30sec/30sec)
90/90 stretch and QL straddle. (3 minutes)
OS-Big 5. (5 minutes) 

(Optional on alternate days)
Q&D swings/push-ups x 2 Series and
Royal Court: Hindu push-up, squat, & back bridge x 5 x 3.

Isometric 1

Warm-up:

24kg GSQ, hip bridge, & 16kg halo x 5,3,2.
(8 minutes)

Isometric: 6 second-rep x 6 sets with 1 min rest (RPE ~9)
Finish sets with 2–3 light dynamic reps.
Monday on Low & Friday on High positions:
Bent-over Row
Zercher Squat
Reverse Curl
Overhead Press
Pull-up

Wednesday on Medium positions.
Deadlift
Bicep Curl
Upright Row
Overhead Press
Dip

Finisher & Cool-down:
24kg overhead carry. (30sec/30sec)
OS-Big 5. (5 minutes)
90/90 stretch and QL straddle.(3 minutes)

(Optional on alternate days)
Q&D swings/push-ups x 2 Series and
Royal Court: Hindu push-up, squat, & back bridge x 5 x 2.

Hinge, Press, Squat, & Pull (5rr)

Warm-up:

Windmill, hip bridge, & halo x 5,3,2.
(5 minutes)

Mon - 48kg singles or 24kg doubles x 4,
Wed - 48kg singles or 24kg doubles x 5,
Fri - 48kg singles or 24kg doubles x 5:
1. Single Leg Deadlift (single suitcase or double farmer)
2. Overhead Press (seesaw or double) 
3. Front Squat (goblet/Zercher or double racked)
4. Pull variation (pull-up, chin-up, or renegade row)
x 3 rounds (Rest 20 breaths between sets)
(30 minutes)

Finisher & Cool-down:
Carry variation. (30sec/30sec)
OS-Big 5. (5 minutes)
90/90 stretch and QL straddle. (3 minutes)

(Optional on alternate days)
Q&D swings/push-ups x 2 Series and TGUs x 40% volume.

Hinge, Press, Squat, & Pull (5qq)

Warm-up:

Windmill, hip bridge, & halo x 5,3,2.
(5 minutes)

Mon - 48kg singles or 24kg doubles x 4,
Wed - 48kg singles or 24kg doubles x 5,
Fri - 48kg singles or 24kg doubles x 5:
1. Single Leg Deadlift (single suitcase or double farmer)
2. Overhead Press (seesaw or double) 
3. Front Squat (goblet/Zercher or double racked)
4. Pull variation (pull-up, chin-up, or renegade row)
x 3 rounds (Rest 20 breaths between sets)
(30 minutes)

Finisher & Cool-down:
Carry variation. (30sec/30sec)
OS-Big 5. (5 minutes)
90/90 stretch and QL straddle. (3 minutes)

(Optional on alternate days)
Q&D swings/push-ups x 2 Series and TGUs x 40% volume.

Hinge, Press, Squat, & Pull (5pp)

Warm-up:
Windmill, hip bridge, & halo x 5,3,2.
(5 minutes)

Mon - 48kg singles or 24kg doubles x 4,
Wed - 48kg singles or 24kg doubles x 4,
Fri - 48kg singles or 24kg doubles x 5:
1. Single Leg Deadlift (single suitcase or double farmer)
2. Overhead Press (seesaw or double) 
3. Front Squat (goblet/Zercher or double racked)
4. Pull variation (pull-up, chin-up, or renegade row)
x 3 rounds (Rest 20 breaths between sets)
(30 minutes)

Finisher & Cool-down:
Carry variation. (30sec/30sec)
OS-Big 5. (5 minutes)
90/90 stretch and QL straddle. (3 minutes)

(Optional on alternate days)
Q&D swings/push-ups x 2 Series and TGUs x 40% volume.

Hinge, Press, Squat, & Pull (5uu)

Warm-up:

Windmill, hip bridge, & halo x 5,3,2.
(5 minutes)

Mon - 48kg singles or 24kg doubles x 4,
Wed - 48kg singles or 24kg doubles x 4,
Fri - 48kg singles or 24kg doubles x 5:

1. Single Leg Deadlift (single suitcase or double farmer)
2. Overhead Press (seesaw or double) 

3. Front Squat (goblet/Zercher or double racked)
4. Pull variation (pull-up, chin-up, or renegade row)
x 3 rounds (Rest 20 breaths between sets)

(30 minutes)

Finisher & Cool-down:
Carry variation. (30sec/30sec)
OS-Big 5. (5 minutes)
90/90 stretch and QL straddle. (3 minutes)

(Optional on alternate days)
Q&D swings/push-ups x 2 Series and TGUs x 40% volume.

Isometric 2

Warm-up:
24kg GSQ, hip bridge, & 16kg halo x 5,3,2.
(8 minutes) 
 
Isometric: 6 second-rep x 6 sets with 1 min rests (RPE ~9)

Finish sets with 2–3 light dynamic reps.
Monday on Low & Friday on High positions:

Deadlift
Bicep Curl
Upright Row
Overhead Press
Dip

Wednesday on Medium positions.
Bent-over Row
Zercher Squat
Reverse Curl
Overhead Press
Pull-up

Finisher & Cool-down:
24kg overhead carry. (30sec/30sec)
90/90 stretch and QL straddle. (3 minutes)
OS-Big 5. (5 minutes) 

(Optional on alternate days)
Q&D swings/push-ups x 2 Series and
Royal Court: Hindu push-up, squat, & back bridge x 5 x 3.