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Volume 1 Notes:

This is one of my most advanced cross-fit style programs so get ready to sweat! You will start the day with a compound lift and then work your way into an AMRAP (as many reps as possible) or EMOM (every minute on the minute) HIIT cardio.

Week 1: Day 1

Day In The Volume 1 Life

4 Rounds:

  • 20 light kettlebell swings
  • 20 kettlebell push press
  • 20 jumping squats
  • 20 mountain climbers

6 Tempo Back Squats

65% of 1 rep max weight

Tempo 3:2:1

(3 seconds down, 2 second hold, 1 second up)

KB Heavy Sumo Squat Deficit

Max reps in 30 seconds

Rest for 30 seconds between supersets

20 Dumbbell Thrusters

20 Burpee over Dumbbell

50 Front Rack Walking Lunges

15 Devil Press