This is a very simple program designed to get maximum results. It’s a hybrid of several popular lifting programs, and has been tested with hundreds of clients over 10 years.  If you follow it, it works, you get stronger, period.

This calculation can be used to estimate 1RM without actually doing 1RM

Week 1

Warm Up

5 x 40%

5 x 50%

3 x 50%

Work Sets

5 x 55%

5 x 65%

AMAP x 75%

CrossFit.com provides a great list of all the movements one should be familiar with. It can be found here:

https://www.crossfit.com/essentials/movements

Here are a list of gymnastic movements that are always good to practice. All of these can be modified for skill and/or fitness level. (Google It)

I’ll use the term assistance work mostly here, but (on this site) I’m using it synonymous with accessory and supplemental movements used in a given

Rucking is the act of walking with weight on your back. It’s a low impact exercise based on military training workouts that improves cardio, strength, endurance,