90 day workout program

Rory Starting WeightPush A Bench Press 185lbsPush B Dips BW+25lbsPull A Barbell Row 135lbsPull B Pullups BWHinge A Deadlift 315lbsHinge B RDL 185lbsSquat A Front Squat 185lbsSquat B Squat 305lbsCarry A KB Farmers Carry 16kg per KBCary B Sled Drags 143lbsPower A Box Jump 30 inches @ BWPower B Power Clean & Press135lbsCore A Ab WheelCore B Decline Situp

*Carries 1 rep = 15 seconds

Week 1Day 1 Day 2

Strength training Strength trainingPower A: 1-2-3-1-2-3 ladder Power B: 1-2-3-1-2-3 ladderPush A: 1-2-3-1-2-3 ladder Push B: 1-2-3-1-2-3 ladderPull A: 1-2-3-1-2-3 ladder Pull B: 1-2-3-1-2-3 ladderCarry A: 1-2-3 ladder Carry B: 1-2-3 ladder

Metabolic conditioning Metabolic conditioningTwo rounds of the following complex: Four rounds of the following two-arm swing Tabata interval:

2 two-arm swings 20 seconds of two-arm swings1 goblet squat 10 seconds of rest4 two-arm swings 20 seconds of two-arm swings2 goblet squats 10 seconds of rest6 two-arm swings 20 seconds of two-arm swings3 goblet squats 10 seconds of rest8 two-arm swings4 goblet squats10 two-arm swings5 goblet squats

Week 2Day 1 Day 2

Strength training Strength trainingPower A: 1-2-3-1-2-3 ladder Power B: 1-2-3-1-2-3 ladderPush A: 1-2-3-1-2-3 ladder Push B: 1-2-3-1-2-3 ladderPull A: 1-2-3-1-2-3 ladder Pull B: 1-2-3-1-2-3 ladderCarry A: 1-2-3 ladder Carry B: 1-2-3 ladder

Metabolic conditioning Metabolic conditioning100 two-arm swings 3-5 Rounds

5 double swings5 double cleans5 double military presses5 double front squats

Week 3Day 1 Day 2

Strength training Strength trainingPower A: 1-2-3-1-2-3-4 ladder Power B: 1-2-3-1-2-3-4 ladderPush A: 1-2-3-1-2-3-4 ladder Push B: 1-2-3-1-2-3-4 ladderPull A: 1-2-3-1-2-3-4 ladder Pull B: 1-2-3-1-2-3-4 ladderCarry A: 1-2-3 ladder Carry B: 1-2-3 ladder

Metabolic conditioning Metabolic conditioning2 rounds per side 5 dbl cleans & 5 dbl squats

on the minute for 10 minutes8 one-arm cleans5 one-arm racked squats5 one-arm cleans3 one-arm racked squats3 one-arm cleans2 one-arm racked squats2 one-arm cleans1 one-arm racked squat

Week 4Day 1 Day 2

Strength training Strength trainingPower A: 1-2-3-1-2-3-4 ladder Power B: 1-2-3-1-2-3-4 ladderPush A: 1-2-3-1-2-3-4 ladder Push B: 1-2-3-1-2-3-4 ladderPull A: 1-2-3-1-2-3-4 ladder Pull B: 1-2-3-1-2-3-4 ladderCarry A: 1-2-3 ladder Carry B: 1-2-3 ladder

Metabolic conditioning Metabolic conditioning2-3 rnds Alt L & R Thrusters Four Rounds5 double swings5 double snatches 20 seconds of thrusters5 front squats 10 seconds of rest5 double military presses 20 seconds of thrusters5 double swings 10 seconds of rest

20 seconds of thrusters

Week 5Day 1 Day 2

Strength training Strength training

Power A: 1-2-3-4-1-2-3-4 ladder Power B: 1-2-3-4-1-2-3-4 ladderPush A: 1-2-3-4-1-2-3-4 ladder Push B: 1-2-3-4-1-2-3-4 ladderPull A: 1-2-3-4-1-2-3-4 ladder Pull B: 1-2-3-4-1-2-3-4 ladderCarry A: 1-2-3-4 ladder Carry B: 1-2-3-4 ladder

Metabolic conditioning Metabolic conditioning50 snatches per arm 15 Minutes sprints

Week 5Day 1 Day 2

Strength training Strength trainingPower A: 1-2-3-4-1-2-3-4 ladder Power B: 1-2-3-4-1-2-3-4 ladderPush A: 1-2-3-4-1-2-3-4 ladder Push B: 1-2-3-4-1-2-3-4 ladderPull A: 1-2-3-4-1-2-3-4 ladder Pull B: 1-2-3-4-1-2-3-4 ladderCarry A: 1-2-3-4 ladder Carry B: 1-2-3-4 ladder

Metabolic conditioning Metabolic conditioning10 Minutes KB Swings Round 1:L/M/H weights if possible 5 double swings

5 double military pressesRound 2:5 double swings5 double cleans5 double military pressesRound 3:5 double swings5 double cleans5 double snatches5 double military pressesRound 4:5 double swings5 double cleans5 double snatches5 double kettlebell front squats5 double military presses

Week 6Day 1 Day 2

Strength training Strength training

Power A: 1-2-3-4-1-2-3-4 ladder Power B: 1-2-3-4-1-2-3-4 ladderPush A: 1-2-3-4-1-2-3-4 ladder Push B: 1-2-3-4-1-2-3-4 ladderPull A: 1-2-3-4-1-2-3-4 ladder Pull B: 1-2-3-4-1-2-3-4 ladderCarry A: 1-2-3-4 ladder Carry B: 1-2-3-4 ladder

Metabolic conditioning Metabolic conditioning75 snatches per arm 15 minutes bear crawl sprints

Week 7Day 1 Day 2

Strength training Strength trainingPower A: 1-2-3-4-1-2-3-4 ladder Power B: 1-2-3-4-1-2-3-4 ladderPush A: 1-2-3-4-1-2-3-4 ladder Push B: 1-2-3-4-1-2-3-4 ladderPull A: 1-2-3-4-1-2-3-4 ladder Pull B: 1-2-3-4-1-2-3-4 ladderCarry A: 1-2-3-4 ladder Carry B: 1-2-3-4 ladder

Metabolic conditioning Metabolic conditioning20 minutes interval running 1-2 Rounds15-30 sec sprint1 minute walk 2 double cleans1 minute jog 1 double kettlebell front squat

4 double cleans2 double kettlebell front squats6 double cleans3 double kettlebell front squats8 double cleans4 double kettlebell front squats10 double cleans5 double kettlebell front squats

Week 7Day 1 Day 2

Strength training Strength trainingPower A: 1-2-3-4-1-2-3-4-5 ladder Power B: 1-2-3-4-1-2-3-4-5 ladderPush A: 1-2-3-4-1-2-3-4-5 ladder Push B: 1-2-3-4-1-2-3-4-5 ladderPull A: 1-2-3-4-1-2-3-4-5 ladder Pull B: 1-2-3-4-1-2-3-4-5 ladderCarry A: 1-2-3-4 ladder Carry B: 1-2-3-4 ladder

Metabolic conditioning Metabolic conditioning10 Minutes 4 rounds

15 seconds of one-arm jerks (right arm) 20 seconds of lunges to military presses15 seconds of rest 10 seconds of rest15 seconds of one-arm jerks (left arm) 20 seconds of lunges to military presses

15 seconds of rest 10 seconds of rest20 seconds of lunges to military presses

Week 8Day 1 Day 2

Strength training Strength trainingPower A: 1-2-3-4-1-2-3-4-5 ladder Power B: 1-2-3-4-1-2-3-4-5 ladderPush A: 1-2-3-4-1-2-3-4-5 ladder Push B: 1-2-3-4-1-2-3-4-5 ladderPull A: 1-2-3-4-1-2-3-4-5 ladder Pull B: 1-2-3-4-1-2-3-4-5 ladderCarry A: 1-2-3-4 Carry B: 1-2-3-4 ladder

Metabolic conditioning Metabolic conditioning5 rounds 10 single or dbl snatches on the minute

10 minutes total5 double swings5 double cleans and military presses5 double kettlebell front squats

Week 9Day 1 Day 2

Strength training Strength trainingPower A: 1-2-3-4-1-2-3-4-5 ladder Power B: 1-2-3-4-1-2-3-4-5 ladderPush A: 1-2-3-4-1-2-3-4-5 ladder Push B: 1-2-3-4-1-2-3-4-5 ladderPull A: 1-2-3-4-1-2-3-4-5 ladder Pull B: 1-2-3-4-1-2-3-4-5 ladderCarry A: 1-2-3-4 ladder Carry B: 1-2-3-4 ladder

Metabolic conditioning Metabolic conditioning15 minutes bear crawl sprints 2 rounds

15 double swings15 double snatches15 double kettlebell front squats15 double military presses15 push-ups

Week 10Day 1 Day 2

Strength training Strength trainingPower A: 1-2-3-4-5-1-2-3-4-5 ladder Power B: 1-2-3-4-5-1-2-3-4-5 ladderPush A: 1-2-3-4-5-1-2-3-4-5 ladder Push B: 1-2-3-4-5-1-2-3-4-5 ladderPull A: 1-2-3-4-5-1-2-3-4-5 ladder Pull B: 1-2-3-4-5-1-2-3-4-5 ladderCarry A: 1-2-3-4 ladder Carry B: 1-2-3-4 ladder

Metabolic conditioning Metabolic conditioning75 snatches per arm 2 rounds

15 double swings

15 double snatches15 double kettlebell front squats15 double military presses15 push-ups

Week 10Day 1 Day 2

Strength training Strength trainingPower A: 1-2-3-4-5-1-2-3-4-5 ladder Power B: 1-2-3-4-5-1-2-3-4-5 ladderPush A: 1-2-3-4-5-1-2-3-4-5 ladder Push B: 1-2-3-4-5-1-2-3-4-5 ladderPull A: 1-2-3-4-5-1-2-3-4-5 ladder Pull B: 1-2-3-4-5-1-2-3-4-5 ladderCarry A: 1-2-3-4 ladder Carry B: 1-2-3-4 ladder

Metabolic conditioning Metabolic conditioning4 rounds 2-3 Rounds

20 seconds of two-arm swings 5 one-arm swings10 seconds of rest 5 one-arm cleans and military presses20 seconds of two-arm swings 5 one-arm push presses10 seconds of rest 5 reverse lunges20 seconds of two-arm swings 5 single-leg dead lifts

Wifey Starting WeightPushup BW - KneesDB Press 5lbsDB Row 5lbsRear Lateral Raise 3lbsStiff Leg Deadlift 10lb KBDeadlift 15lb KBGoblet Squat 10lb KBLunge BW1 Arm KB Walk 10lb1 Arm KB Waiter Walk 5lbPush Press 5lbsKB SnatchPlankLeg Raise

Day 3 off/recovery work Day 4

Strength trainingHinge A: 1-2-3-1-2-3 ladderSquat A: 1-2-3-1-2-3 ladderCore A: 1-2-3-1-2-3 ladder

Metabolic conditioningFour rounds of the following two-arm swing Tabata interval: 3-5 Round

5 one-arm swings5 one-arm cleans5 one-arm snatches5 one-arm push presses5 reverse lunges


Strength trainingHinge A: 1-2-3-1-2-3 ladderSquat A: 1-2-3-1-2-3 ladderCore A: 1-2-3-1-2-3 ladder

Metabolic conditioning15 minutes Bear Crawl Sprints or

3-5 Rounds

5 one-arm swings5 one-arm cleans5 one-arm snatches5 one-arm push presses5 reverse lunges


Strength trainingHinge A: 1-2-3-1-2-3-4 ladderSquat A: 1-2-3-1-2-3-4 ladderCore A: 1-2-3-1-2-3-4 ladder

Metabolic conditioning5bl cleans & 5 dbl pressesOn the minute for 15 minutes


Strength trainingHinge A: 1-2-3-4-1-2-3-4 ladderSquat A: 1-2-3-4-1-2-3-4 ladderCore A: 1-2-3-4-1-2-3-4 ladder

Metabolic conditioning2-3 rnds per side

5 one-arm swings5 one-arm cleans5 one-arm snatches5 one-arm jerks5 reverse lunges


Strength training

Hinge A: 1-2-3-4-1-2-3-4 ladderSquat A: 1-2-3-4-1-2-3-4 ladderCore A: 1-2-3-4-1-2-3-4 ladder

Metabolic conditioning15 minute bear crawl sprints



Metabolic conditioning4 rounds

20 seconds of double kettlebell front squ10 seconds of rest20 seconds of double kettlebell front squats10 seconds of rest20 seconds of double kettlebell front squats10 seconds of rest


Strength training

Hinge A: 1-2-3-4-1-2-3-4 ladderSquat A: 1-2-3-4-1-2-3-4 ladderCore A: 1-2-3-4-1-2-3-4 ladder

Metabolic conditioning3 dbl clean, 2 squats, 2 pressesEvery Minute for 10 minutes




6 one-arm swings6 one-arm cleans6 one-arm snatches6 one-arm jerks6 reverse lunges


Strength trainingHinge A: 1-2-3-4-1-2-3-4-5 ladderSquat A: 1-2-3-4-1-2-3-4-5 ladderCore A: 1-2-3-4-1-2-3-4-5 ladder

Metabolic conditioning200 KB Swings

20 seconds of lunges to military presses





Metabolic conditioning10 single or dbl snatches on the minute 15 minutes sprints



Metabolic conditioning20 minutes interval running15-30 sec sprint1 minute walk1 minute jog


Strength trainingHinge A: 1-2-3-4-5-1-2-3-4-5 ladderSquat A: 1-2-3-4-5-1-2-3-4-5 ladderCore A: 1-2-3-4-5-1-2-3-4-5 ladder

Metabolic conditioning20 minutes interval running15-30 sec sprint1 minute walk

1 minute jog


Strength trainingHinge A: 1-2-3-4-5-1-2-3-4-5 ladderSquat A: 1-2-3-4-5-1-2-3-4-5 ladderCore A: 1-2-3-4-5-1-2-3-4-5 ladder

Metabolic conditioning15 Minutes sprints

Day 5 Day 6 & 7 off/recovery work

Strength trainingHinge B: 1-2-3-1-2-3 ladderSquat B: 1-2-3-1-2-3 ladderCore B: 1-2-3-1-2-3 ladder

Metabolic conditioning15 minutes of sprints


Strength trainingHinge B: 1-2-3-1-2-3 ladderSquat B: 1-2-3-1-2-3 ladderCore B: 1-2-3-1-2-3 ladder

Metabolic conditioning10 Rounds

15 seconds of one-arm snatches R15 seconds of rest15 seconds of one-arm snatches L15 seconds of rest


Strength trainingHinge B: 1-2-3-1-2-3-4 ladderSquat B: 1-2-3-1-2-3-4 ladderCore B: 1-2-3-1-2-3-4 ladder

Metabolic conditioning20 Minutes interval running15-30 sec sprint1 minute walk1 minute jog


Strength trainingHinge B: 1-2-3-4-1-2-3-4 ladderSquat B: 1-2-3-4-1-2-3-4 ladderCore B: 1-2-3-4-1-2-3-4 ladder

Metabolic conditioning15 minutes sprints


Strength training

Hinge B: 1-2-3-4-1-2-3-4 ladderSquat B: 1-2-3-4-1-2-3-4 ladderCore B: 1-2-3-4-1-2-3-4 ladder


8 double cleans5 double kettlebell front squats5 double cleans3 double kettlebell front squats3 double cleans2 double kettlebell front squats2 double cleans1 double kettlebell front squat



Metabolic conditioning20 minutes interval running15-30 sec sprint1 minute walk1 minute jog

20 seconds of double kettlebell front squats

20 seconds of double kettlebell front squats


Strength training

Hinge B: 1-2-3-4-1-2-3-4 ladderSquat B: 1-2-3-4-1-2-3-4 ladderCore B: 1-2-3-4-1-2-3-4 ladder


10 double swings10 double snatches10 double kettlebell front squats10 double military presses10 double swings



Metabolic conditioning15 minutes sprints


Strength trainingHinge B: 1-2-3-4-1-2-3-4-5 ladderSquat B: 1-2-3-4-1-2-3-4-5 ladderCore B: 1-2-3-4-1-2-3-4-5 ladder

Metabolic conditioning10 Rounds

15 seconds of one-arm snatches (right arm)15 seconds of rest15 seconds of one-arm snatches (left arm)

15 seconds of rest




1 double clean3 double military presses2 front squats10 double swings




5 one-arm swings5 one-arm cleans5 one-arm snatches5 racked squats5 push presses5 reverse lunges


Strength trainingHinge B: 1-2-3-4-5-1-2-3-4-5 ladderSquat B: 1-2-3-4-5-1-2-3-4-5 ladderCore B: 1-2-3-4-5-1-2-3-4-5 ladder

Metabolic conditioning15 minute bear crawl sprints


Strength trainingHinge B: 1-2-3-4-5-1-2-3-4-5 ladderSquat B: 1-2-3-4-5-1-2-3-4-5 ladderCore B: 1-2-3-4-5-1-2-3-4-5 ladder

Metabolic conditioning2-3 Rounds

15 double swings15 double snatches15 double cleans and military presses15 front squats15 push-ups

90 day workout program

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