ALPHA 5-week duration • 750 reps/exercise (150 reps/week) • 5 hours of running Exercises Exercises Modifications(easier) Progressions (harder) Hand release push-up Regular/from knees Weighted/bench press Bent over row Supported row Barbell bent row Swings Hip hinge/hip bridge Kb swings V-ups Suitcase/sit-ups Weighted Alpha snatch Burpee/modified burpee Increase weight Push up knee tuck Plank knee tuck/push up - Face pull Move feet back/low row Move feet forward Squat thruster Goblet squat/air squat Barbell front squat Burpee Modified burpee/supported row - Shuffle - -

Daily Workout Schedule Monday Tuesday Wednesday Thursday Friday Saturday Circuit + Run Strength Circuit Strength Circuit Run 3 Rounds x 15 each Super set (3x15) 4 rounds x 15 each Super set (3x15) 3 rounds x 15 each Hand release Face pull Hand release 15-min run Hand release Push up knee tuck push-up Push up knee tuck push-up push-ups Face pull Bent over row Finisher for time Bent over row Bent over row Squat thruster Swings 45 squat thruster Swings Rft Burpee V-ups 45 burpee V-ups 45 swings Shuffle Alpha snatch 45 shuffle Alpha snatch 45 V-ups 15-min run Push up knee tuck 45 Alpha snatch Face pull Squat thruster Burpee Shuffle

Complete Complete Complete Complete Complete Complete Week 8 - o Week 8 - o Week 8 - o Week 8 - o Week 8 - o Week 8 - o Week 9 - o Week 9 - o Week 9 - o Week 9 - o Week 9 - o Week 9 - o Week 10 - o Week 10 - o Week 10 - o Week 10 - o Week 10 - o Week 10 - o Week 11 - o Week 11 - o Week 11 - o Week 11 - o Week 11 - o Week 11 - o Week 12 - o Week 12 - o Week 12 - o Week 12 - o Week 12 - o Week 12 - o