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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

Warm Up

4 Rounds:

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

20 Minutes of Work: A1 Superset

6 Tempo Back Squats

65% of 1 rep max weight

Tempo 3:2:1

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

Cont. 20 Minutes of Work: A2 Superset

KB Heavy Sumo Squat Deficit

Max reps in 30 seconds

Rest for 30 seconds between supersets

15 Minute AMRAP: B1 Superset

20 Dumbbell Thrusters

Cont. 15 Minute AMRAP: B2 Superset

20 Burpee over Dumbbell

15 Minute AMRAP: C1 Superset

50 Front Rack Walking Lunges

Cont. 15 Minute AMRAP: C2 Superset

15 Devil Press