Monthly Archives: September 2026

the “TOTAL” blueprint – week 1 day 4 4 rounds

the “TOTAL” blueprint – week 1 day 3 3 x

the “TOTAL” blueprint – week 1 day 2  3 sets:

the "TOTAL" blueprint - week 1 day 1  2 sets:

4 rounds w/partner (40-min) 40 cal ski 40 sandbag walking

TEST DAY MOVEMENT + STABILITY ASSESSMENTS Complete all three assessments:

Primer week 3×6 Bench Press @ 60-65% 3 rounds 8

Primer week for time (35-min) 3 rounds 200m run 20

PRIMER WEEK 3×8 Deadlift @ 6/10 rpe  fast locked

Primer Week  3 sets : 5 Single-Leg Box Squats