the information presented in this work is by no way...
TRANSCRIPT
The information presented in this work is by no way intended as medical advice, or as a substitute for medical counseling. The information should be used in conjunction with the guidance and care of your physician. Consult your physician before beginning this program, as you would with any exercise and nutrition program. If you choose not to obtain the consent of your physician and/or work with your physician throughout the duration of your time using the recommendations in the program, you are agreeing to accept full responsibility for your actions.
By continuing with the program, you recognize that despite all precautions on the part of Garage Warrior.com there are risks of injury or illness which can occur because of your use of the aforementioned information and you expressly assume such risks and waive, relinquish and release any claim which you may have against Garage Warrior.com and its representatives, or its affiliates as a result of any further physical injury or illness incurred in connection with, or as a result of, the use or misuse of the program.
Important: If you have access to a printer, please PRINT this report (as you have our full permission). You’ll get a lot more out of it.
Unauthorized downloading, retransmission, redistribution, or republication for any purpose is strictly prohibited without the written permission of Garage Warrior.com.
Copyright © 2013 Garage Warrior.com All rights reserved.
"
PROTOCOL: RWTL (Rounds With Time Limit)
Perform 3 rounds as fast as you can with a 10 minute maximum
time limit
TIME: (10.00)
DESCRIPTION:
3rounds
20 Touch Jumps10 Two Arm Presses5 One Leg Shin Taps Left5 One Leg Shin Taps Right10 Two Arm Rows20 Climber Toe Taps
CT-01
level 1 workouts
PROTOCOL: Intervals
30 Seconds Of Work Followed By 20 Seconds Rest For 4 Rounds
TIME: (13.20)
DESCRIPTION:
Chest Height Swings
Crunch Tucks
Shoulder Bridge Lift
Sumo Squats
CT-02
4rounds
level 1 workouts
PROTOCOL: AMRAP (As Many Rounds As Possible)
For 15 Minutes Perform As Many Rounds As Possible
TIME: (15.00)
DESCRIPTION:
20 Two Arm Cheat Curls
15 Kneeling Pushups
10 Body Rows
5 Down Dog To Up Dog’s
50 Jumping Jacks
CT-03
As MAnY
roundsAs possible
level 1 workouts
PROTOCOL: RWTL (Rounds With Time Limit)
As Fast As You Can With A 12 Minute Maximum Time Limit
TIME: (12.00)
DESCRIPTION:
10 Reverse Crunches10 Climber Toe Taps10 Sumo Deadlifts10 Shoulder Bridge Lifts
CT-04
7rounds
level 1 workouts
"
PROTOCOL: Intervals Perform 20 Seconds Of Work Followed By 20 Seconds Rest For 3 RoundsTIME: (10.00)
DESCRIPTION:
Turkish Arm Bars RightTurkish Arm Bars LeftSplit Squat RightSplit Squat LeftKneeling Plank Up Downs
CT-05
3rounds
level 1 workouts
"
PROTOCOL: AMRAP (As Many Rounds As Possible)
For 20 Minutes Perform As Many Rounds As Possible
TIME: (20.00)
DESCRIPTION:
10 One Leg Shin Taps Right10 One Leg Shin Taps Left5 Touch Jumps25 Jumping Jacks10 Face The Wall Squats10 Sumo Deadlifts5 Touch Jumps25 Jumping Jacks
CT-06
level 1 workouts
As MAnY
roundsAs possible
PROTOCOL: IWRAR (Intervals With Rest After Reps) Perform the following circuit as fast as you can every 60 seconds for 10 minutes
TIME: (10.00)
DESCRIPTION:
10 Chest Height Swings
10 Crunch Tucks
CT-07
level 1 workouts
3rounds
PROTOCOL: INTERVALS Perform 40 Seconds Of Work Followed By 20 Seconds Rest For 3 RoundsTIME: (9.00)
DESCRIPTION:
Kneeling Plank Up Downs
TwoArm Cheat Curl
Two Arm Press
CT-08
level 1 workouts
"
PROTOCOL: AMRAP (As Many Rounds As Possible)
For 10 Minutes Perform As Many Rounds As Possible
TIME: (10.00)
DESCRIPTION:
10 Split Squats Right
10 Split Squats Left
10 Climber Toe Taps
20 Chest Height Swings
CT-09
level 1 workouts
As MAnY
roundsAs possible
4rounds
PROTOCOL: INTERVALS 30 Seconds At Each Station For 4 Rounds. Rest 90 Seconds Between Each
TIME: (20.00)
DESCRIPTION:
Body RowDown Dog To Up DogJumping JacksReverse CrunchesKneeling PushupFace The Wall SquatSumo Deadlift
CT-10 CHALLENGE WORKOUT
level 1 workouts
10rounds
PROTOCOL: RWTL (Rounds With Time Limit) Perform 10 Rounds As Fast As You Can With A 12 Minute Maximum Time Limit
TIME: (12.00)
DESCRIPTION:
50 Single Unders
5 Burpee Walk Outs
20 Mountain Climbers
level 2 workouts
CT-11
"
3rounds
PROTOCOL: INTERVALS Perform 40 Seconds Of Work Followed By 20 Seconds Rest For 3 Rounds TIME: (12.00)
DESCRIPTION:
One Arm Sumo Deadlift Righ
One Arm Sumo Deadlift Left
One Arm Press Right
One Arm Press Left
level 2 workouts
CT-12
PROTOCOL: AMRAP (As Many Rounds As Possible)
For 20 Minutes Perform As Many Rounds As Possible
TIME: (20.00)
DESCRIPTION:
10 Alternating ReverseLunges10 One Arm Cheat Curls Right10 One Arm Cheat Curls Left10 Plank Up Downs10 Overhead Swings
level 2 workouts
CT-13
As MAnY
roundsAs possible
DESCRIPTION:
5 Jumping Pullup To Negitave10 One Leg Deadlifts Right10 One Leg Deadlifts Left10 1/2 V Ups10 Lying Leg Raises
level 2 workouts
CT-14
PROTOCOL: RWTL (Rounds With Time Limit) Perform 5 Rounds As Fast As You Can With A 12 Minute Maximum Time Limit
TIME: (12.00)
5rounds
DESCRIPTION:
Eccentric Pushups
Side Stepping Squats
Turkish Sit Up Right
Turkish Sit Up Left
level 2 workouts
CT-15
PROTOCOL: INTERVALS Perform 30 Seconds Of Work Followed By 20 Seconds Rest For 3 Rounds TIME: (16.40)
3rounds
DESCRIPTION:
10 One Arm Split Rows Right10 One Arm Split Rows Left10 One Leg Deadlifts Right10 One Leg Deadlifts Left10 One Arm Cheat Curls Right10 One Arm Cheat Curls Left10 Hindu Pushups
level 2 workouts
CT-16
As MAnY
roundsAs possible
PROTOCOL: AMRAP (As Many Rounds As Possible)
For 15 Minutes Perform As Many Rounds As Possible
TIME: (15.00)
"
DESCRIPTION:
5 Jumping Pullups To Negitave
20 Bodyweight Squats
40 Single Unders
level 2 workouts
CT-17
PROTOCOL: RWTL (Rounds With Time Limit) Perform 8 Rounds As Fast As You Can With A 12 Minute Maximum Time Limit
TIME: (12.00)
8rounds
"
DESCRIPTION:
Burpee Walk Outs
Plank Up Downs
Mountain Climbers
Overhead Swing
Side Stepping Squats
level 2 workouts
CT-18
PROTOCOL: INTERVALS Perform 20 Seconds Of Work Followed By 20 Seconds Rest For 4 Rounds TIME: (13.20)
4rounds
"
DESCRIPTION:
5 One Arm Split Rows Right
5 One Arm Split Rows Left
10 Alternating Reverse Lunges
5 One Leg Shoulder Bridge Lifts Right
5 One Leg Shoulder Bridge Lifts Left
level 2 workouts
CT-19
As MAnY
roundsAs possible
PROTOCOL: AMRAP (As Many Rounds As Possible)
For 10 Minutes Perform As Many Rounds As Possible
TIME: (10.00)
"
DESCRIPTION:
Hindu PushupsJumping Pullup To NegitaveSingle UndersLying Leg RaiseEccentric PushupsBodyweight SquatsOne Arm Sumo Deadlift RightOne Arm Sumo Deadlift Left
level 2 workouts
PROTOCOL: INTERVALS 30 Seconds At Each Station For 4 Rounds. Rest 60 Seconds Between Each
TIME: (20.00)
4rounds
CT-20 CHALLENGE WORKOUT
"
DESCRIPTION:
100 Alternating Single Unders
20 Overhead Swings With A Twist
�� Squat Thrusts
level 3 workouts
CT-21
PROTOCOL: RWTL (Rounds With Time Limit)Perform 3 Rounds As Fast As
You Can With A 9 Minute Maximum Time Limit
TIME: (9.00)
3rounds
"
DESCRIPTION:
1/2 Inch Worms
Goblet Squats
Kip Pulls
level 3 workouts
CT-22
PROTOCOL: INTERVALS
Perform 30 Seconds Of Workk
Followed By 15 Seconds Rest For 6 Rounds
TIME: (13.30)
6rounds
"
PROTOCOL: AMRAP (As Many Rounds As Possible)
For 15 Minutes Perform As Many Rounds As Possible
TIME: (15.00)
DESCRIPTION:
1 Turkish 1/2 Up Right
1 Turkish 1/2 Up Left
10 One Arm Power Cleans Right
10 One Arm Power Cleans Left
10 Pushups
level 3 workouts
CT-23
As MAnY
roundsAs possible
"
DESCRIPTION:
10 Hanging Knee Tucks
10 Alternating One Leg Deadlifts
10 One Arm Push Press Right
10 One Arm Push Press Left
level 3 workouts
CT-24
PROTOCOL: RWTL (Rounds With Time Limit)Perform 7 Rounds As Fast As
You Can With A 12 Minute Maximum Time Limit
TIME: (12.00)
7rounds
"
DESCRIPTION:
Kip Pulls
Dive Bomber Pushups
Side Lunges
One Arm Inside Row Right
One Arm Inside Row Left
level 3 workouts
CT-25
PROTOCOL: INTERVALS
Perform 20 Seconds Of Workk
Followed By 15 Seconds Rest For 4 Rounds
TIME: (11.20)
4rounds
"
PROTOCOL: AMRAP (As Many Rounds As Possible)
For 20 Minutes Perform As Many Rounds As Possible
TIME: (20.00)
DESCRIPTION:
20 Reverse Lunges Right10 Loaded Lying Leg Raises50 Alternating Single Unders20 Table Top Lifts20 Overhead Swings With A Twist20 Rotational Mountain Climbers50 Alternating Single Unders
level 3 workouts
CT-26
As MAnY
roundsAs possible
DESCRIPTION:
5 Kip Pulls
5 Squat Thrusts
5 Hanging Knee Tucks
5 Goblet Squats
level 3 workouts
CT-27
PROTOCOL: RWTL (Rounds With Time Limit)Perform 12 Rounds As Fast As
You Can With A 12 Minute Maximum Time Limit
TIME: (12.00)
12rounds
"
DESCRIPTION:
Turkish 1/2 Up Right
Turkish 1/2 Up Left
One Arm Swing Right
One Arm Swing Left
level 3 workouts
CT-28
PROTOCOL: INTERVALS
Perform 45 Seconds Of Workk
Followed By 15 Seconds Rest For 3 Rounds
TIME: (12.00)
3rounds
"
PROTOCOL: AMRAP (As Many Rounds As Possible)
For 9 Minutes Perform As Many Rounds As Possible
TIME: (9.00)
DESCRIPTION:
15 One Arm Power Clean And Push Presses Right15 One Arm Power Clean And Push Presses Left15 Loaded Lying Leg Raises15 Table Top Lifts
level 3 workouts
CT-29
As MAnY
roundsAs possible
"
DESCRIPTION:
Dive Bomber PushupsKip PullsAlternating Single UndersHanging Knee TucksPushupsGoblet SquatsOne Arm Swing RightOne Arm Swing Left
level 3 workouts
PROTOCOL: INTERVALS 30 Seconds At Each Station For 4 Rounds. Rest 60 Seconds Between Each
TIME: (20.00)
4rounds
CT-30 CHALLENGE WORKOUT
DESCRIPTION:
1 Turkish Get Up Right1 Turkish Get Up Left5 Inchworms10 One Arm Outside Rows Right10 One Arm Outside Rows Left10 Clap Pushups10 Hanging Knees To Elbows10 One Arm Thrusters Right10 One Arm Thrusters Left15 One Arm Clean And Squats Right15 One Arm Clean And Squats Left
level 4 workouts
CT-31
PROTOCOL: RWTL (Rounds With Time Limit) Perform 2 Rounds As Fast As You Can With A 12 Minute Maximum Time Limit
TIME: (12.00)
2rounds
DESCRIPTION:
Jump Lunges
V Ups
Loaded Side Lunges
Grasshoppers
level 4 workouts
CT-32
PROTOCOL: INTERVALS
Perform 20 Seconds Of Work
Followed By 15 Seconds Rest For 5 Rounds
TIME: (11.40)
5rounds
PROTOCOL: AMRAP (As Many Rounds As Possible)
For 20 Minutes Perform As Many Rounds As Possible
TIME: (20.00)
DESCRIPTION:
5 Assisted One Leg Squats Right5 Assisted One Leg Squats Left5 Kipping Pullups10 Total Double Unders(Single Unders In Between)15 Kneeling Burpees20 Jump Squats
level 4 workouts
CT-33
As MAnY
roundsAs possible
DESCRIPTION:
10 One Arm Overhead SwingsRight
10 One Arm Overhead Swings Left
10 Clap Pushups
level 4 workouts
CT-34
PROTOCOL: RWTL (Rounds With Time Limit) Perform 10 Rounds As Fast As You Can With A 12 Minute Maximum Time Limit
TIME: (12.00)
10rounds
DESCRIPTION:
One Arm High Pulls Right
One Arm High Pulls Left
Jump Lunges
level 4 workouts
CT-35
PROTOCOL: INTERVALS
Perform 30 Seconds Of Work
Followed By 15 Seconds Rest For 8 Rounds
TIME: (18.00)
8rounds
PROTOCOL: AMRAP (As Many Rounds As Possible)
For 12 Minutes Perform As Many Rounds As Possible
TIME: (12.00)
DESCRIPTION:
1 Turkish Get Up Right1 Turkish Get Up Left10 Loaded Side Lunges10 Kipping Pullups20 Total Double Unders(Singles In Between)
level 4 workouts
CT-36
As MAnY
roundsAs possible
DESCRIPTION:
5 Vertical Pike Presses
5 Clean Squat Presses Right
5 Clean Squat Presses Left
10 Kneeling Burpees
level 4 workouts
CT-37
PROTOCOL: RWTL (Rounds With Time Limit) Perform 8 Rounds As Fast As You Can With A 9 Minute Maximum Time Limit
TIME: (9.00)
8rounds
DESCRIPTION:
One Leg Table Top Lifts RightOne Leg Table Top Lifts LeftV UpsOne Arm Outside Row RightOne Arm Outside Row Left
level 4 workouts
CT-38
PROTOCOL: INTERVALS
Perform 45 Seconds Of Work
Followed By 15 Seconds Rest For 3 Rounds
TIME: (15.00)
3rounds
PROTOCOL: AMRAP (As Many Rounds As Possible)
For 15 Minutes Perform As Many Rounds As Possible
TIME: (15.00)
DESCRIPTION:
5 Assisted One Leg Squats Right
5 assisted One Leg Squats Left
10 One Arm Overhead Swings Right
10 One Arm Overhead Swings Left
20 Grasshoppers
level 4 workouts
CT-39
As MAnY
roundsAs possible
DESCRIPTION:
Vertical Pike PressKipping PullupsSingle DoublesHanging Knees To ElbowsClap PushupsJump SquatsHigh Pull RightHigh Pull Left
level 4 workouts
PROTOCOL: INTERVALS 30 Seconds At Each Station For 4 Rounds. Rest 60 Seconds Between Each
TIME: (20.00)
4rounds
CT-40 CHALLENGE WORKOUT
DESCRIPTION:
10 Burpees
5 One Arm Split Jerk Right
5 One Arm Split Jerk Left
20 Sit Outs
level 5 workouts
CT-41
PROTOCOL: RWTL (Rounds With Time Limit) Perform 8 Rounds As Fast As You Can With A 15 Minute Maximum Time Limit
TIME: (15.00)
8rounds
DESCRIPTION:
Turkish Get Up Right
Turkish Get Up Left
One Arm Snatch Right
One Arm Snatch Left
level 5 workouts
CT-42
PROTOCOL: INTERVALS
Perform 50 Seconds Of Work
Followed By 10 Seconds Rest For 3 Rounds
TIME: (12.00)
3rounds
PROTOCOL: AMRAP (As Many Rounds As Possible)
For 15 Minutes Perform As Many Rounds As Possible
TIME: (15.00)
DESCRIPTION:
5 Handstand Pushups
10 Kipping Pullups
20 Jump Lunges
40 Alternating Explosive TableTop Lifts
level 5 workouts
CT-43
As MAnY
roundsAs possible
DESCRIPTION:
5 Hanging Toes To Bar
5 Burpees
10 Double Unders
level 5 workouts
CT-44
PROTOCOL: RWTL (Rounds With Time Limit) Perform 20 Rounds As Fast As You Can With A 20 Minute Maximum Time Limit
TIME: (20.00)
20rounds
"
DESCRIPTION:
One Arm Plank Row RightOne Arm Plank Row LeftLoaded Low Side LungeLateral Explosive PushupsGoblet Jump Squats
level 5 workouts
CT-45
PROTOCOL: INTERVALS
Perform 35 Seconds Of Work
Followed By 10 Seconds Rest For 4 Rounds
TIME: (15.00)
4rounds
"
PROTOCOL: AMRAP (As Many Rounds As Possible)
For 20 Minutes Perform As Many Rounds As Possible
TIME: (20.00)
DESCRIPTION:
3 Turkish Get Ups Right3 Turkish Get Ups Left5 Inchworms10 Assisted One Leg JumpSquats Right10 Assisted One Leg JumpSquats Left20 Loaded V Ups
level 5 workouts
CT-46
As MAnY
roundsAs possible
DESCRIPTION:
10 Kipping Pullups
20 Jump Lunges
15 One Arm Snatches Right
15 One Arm Snatches Left
40 Sit Outs
level 5 workouts
CT-47
PROTOCOL: RWTL (Rounds With Time Limit) Perform 4 Rounds As Fast As You Can With A 12 Minute Maximum Time Limit
TIME: (12.00)
4rounds
DESCRIPTION:
One Arm Squat Clean And JerkRightOne Arm Squat Clean And Jerk LeftOne Arm Overhead Swings With A Twist RightOne Arm Overhead Swings With A Twist Left
level 4 workouts
CT-48
PROTOCOL: INTERVALS
Perform 20 Seconds Of Work
Followed By 10 Seconds Rest For 8 Rounds
TIME: (16.00)
4rounds
"
PROTOCOL: AMRAP (As Many Rounds As Possible)
For 9 Minutes Perform As Many Rounds As Possible
TIME: (9.00)
DESCRIPTION:
10 Assisted One Leg Jump Squats Right10 Assisted One Leg Jump Squats Left20 Sit Outs
level 5 workouts
CT-49
As MAnY
roundsAs possible
DESCRIPTION:
Handstand PushupKipping PullupsDouble UndersHanging Toes To BarLateral Explosive PushupsGoblet Jump SquatsOne Arm Snatches RightOne Arm Snatches Left
level 4 workouts
PROTOCOL: INTERVALS 30 Seconds At Each Station For 4 Rounds. Rest 60 Seconds Between Each
TIME: (20.00)
4rounds
CT-50 CHALLENGE WORKOUT
“CT-50 Challenge Workouts”Content
4rounds
PROTOCOL: INTERVALS 30 Seconds At Each Station For 4 Rounds. Rest 90 Seconds Between Each
TIME: (20.00)
DESCRIPTION:
Body RowDown Dog To Up DogJumping JacksReverse CrunchesKneeling PushupFace The Wall SquatSumo Deadlift
CT-10 CHALLENGE WORKOUT
level 1 workouts
DESCRIPTION:
Hindu PushupsJumping Pullup To NegitaveSingle UndersLying Leg RaiseEccentric PushupsBodyweight SquatsOne Arm Sumo Deadlift RightOne Arm Sumo Deadlift Left
level 2 workouts
PROTOCOL: INTERVALS 30 Seconds At Each Station For 4 Rounds. Rest 60 Seconds Between Each
TIME: (20.00)
4rounds
CT-20 CHALLENGE WORKOUT
"
DESCRIPTION:
Dive Bomber PushupsKip PullsAlternating Single UndersHanging Knee TucksPushupsGoblet SquatsOne Arm Swing RightOne Arm Swing Left
level 3 workouts
PROTOCOL: INTERVALS 30 Seconds At Each Station For 4 Rounds. Rest 60 Seconds Between Each
TIME: (20.00)
4rounds
CT-30 CHALLENGE WORKOUT
DESCRIPTION:
Vertical Pike PressKipping PullupsSingle DoublesHanging Knees To ElbowsClap PushupsJump SquatsHigh Pull RightHigh Pull Left
level 4 workouts
PROTOCOL: INTERVALS 30 Seconds At Each Station For 4 Rounds. Rest 60 Seconds Between Each
TIME: (20.00)
4rounds
CT-40 CHALLENGE WORKOUT
DESCRIPTION:
Handstand PushupKipping PullupsDouble UndersHanging Toes To BarLateral Explosive PushupsGoblet Jump SquatsOne Arm Snatches RightOne Arm Snatches Left
level 4 workouts
PROTOCOL: INTERVALS30 Seconds At Each Station For 4
Rounds. Rest 60 SecondsBetween Each
TIME: (20.00)
4rounds
CT-50 CHALLENGE WORKOUT