Propel Competitor Program

3 Sets: 10 Overhead Band Pull Aparts @2111 Tempo 10 Band Overhead Squats 5 Single Arm Dumbbell Hang Power Snatch per Arm @Moderate Weight 10 Cossack Squats 1 set with PVC: 5 Halting Snatch Deadlifts 5 Low Hang Power Snatch 5 Overhead Squats 5 Snatch

Power Snatch

5 x 5 @ 70 %

Before hitting the squats below we will need to download this app: https://www.metric.coach/ ANDROID APP: https://qwik-vbt.com This link will also be put into the group chat. This is a free app for your phone to measure the barbell velocity. Once app is downloaded, place your phone directly from the side of your barbell, record the reps, and the app will tell you the speed of your barbell. Quick video attached on how to use the app

Back Squat

1 x 5 @ MAX lb

Deadlift

3 x 6 @ 64, 66, 68 %

Barbell Front Rack Reverse Lunge 3x(6-8 reps) 3-4 RIR Rest 1 minute between legs Rest 2 minutes between sets Coach Notes: Complete 2-3 warm-up sets to find intensity (3-4 reps in the tank before failure). Complete 6-8 reps on one side then rest 1 minute and complete 6-8 reps on the other side. Keep a strong trunk and brace - use the lead legs as much as possible each rep.

1 minute Banded Quad Stretch per Side 1 minute Banded Pigeon Stretch per Side 1 minute Foam Roll Quads per Side 1 minute Foam Roll T-spine

3 Sets @Warm-up Effort: 250/200m Row 15/10 Calorie Echo Bike 250/200m Ski Erg 15/10 Calorie Echo Bike

2 Blocks: 2 Sets @Sustainable Effort: 400/300m Row 30/21 Calorie Echo Bike + Rest 2 minutes + 30/21 Calorie Echo Bike 350/250m Ski Erg + Rest 2 minutes (Rest 4 minutes between blocks) Coach Notes: Flow = complete row/EB - rest 2 - complete EB/ski - rest 2 - repeat for 2nd set. Then rest 4 minutes and repeat the 2 sets. Goal is to match time each set - maintain pace /500m and watts/cadence each set.

1 minute Banded Lat Stretch per Side 1 minute Child's Pose 1 minute Seated Straddle Stretch

3 Sets: 10 Overhead Band Pull Aparts @2111 Tempo 10 Band Overhead Squats 5 Single Arm Dumbbell Hang Power Snatch per Arm @Moderate Weight 10 Cossack Squats 1 set with PVC: 5 Halting Snatch Deadlifts 5 Low Hang Power Snatch 5 Overhead Squats 5 Snatch

Power Snatch

5 x 5 @ 70 %

Before hitting the squats below we will need to download this app: https://www.metric.coach/ This link will also be put into the group chat. This is a free app for your phone to measure the barbell velocity. Once app is downloaded, place your phone directly from the side of your barbell, record the reps, and the app will tell you the speed of your barbell. Quick video attached on how to use the app

Back Squat

1 x 5 @ MAX lb

2 Blocks: 2 Sets @Sustainable Effort: 400/300m Row 30/21 Calorie Echo Bike + Rest 2 minutes + 30/21 Calorie Echo Bike 350/250m Ski Erg + Rest 2 minutes (Rest 4 minutes between blocks) Coach Notes: Flow = complete row/EB - rest 2 - complete EB/ski - rest 2 - repeat for 2nd set. Then rest 4 minutes and repeat the 2 sets. Goal is to match time each set - maintain pace /500m and watts/cadence each set.

1 minute Banded Lat Stretch per Side 1 minute Child's Pose 1 minute Seated Straddle Stretch

3 Sets: 10 Supinated Grip Band Pull Aparts @2111 Tempo 20 second Elbow Plank 10 Scap Pull-ups 20 second Hollow Body Hold 10 Ring Rows @21X1 Tempo

Barbell Bent Over Row @31X0 Tempo 4x(5-7) 3-4 RIR Rest 2 minutes between sets Coach Notes: Getting a starting point for heavier rows to come in the following weeks. This week, focus on position, tension, and tempo over load (keep 3-4 reps in the tank). Be sure to complete 2-3 warm-up sets to find this intensity.

15 minute AMRAP: 8/6 Calorie Echo Bike 5 Left Arm Dumbbell Hang Power Clean @50lb (male) / 35lb (female) 15 Double Unders 2 Strict Pull-ups 5 Right Arm Dumbbell Hang Power Clean @50lb (male) / 35lb (female) 15 Double Unders 2 Strict Pull-ups Coach Notes: Aim to take this at a steady effort throughout the 15 minutes. This is going to really challenge your grip endurance.

Double Kettlebell Front Rack Carry 5 Sets: 30 second Carry @HEAVY Weight Rest 1 minute Coach Notes: Load these up HEAVY. Take small and deliberate steps focusing on keeping perfect posture and tension through the trunk.

1 minute Lat Stretch per Side 1 minute Scorpion Stretch per Side 1 minute Foam Roll T-spine per Side

3 Sets: 10 Cossack Squats 10 Tibialis Anterior Raises @1112 Tempo 10 Air Squats 30 Single Unders

Pick a skill from the list to practice for 10-15 minutes: Crossover Double Unders Drag or Heavy Rope Double Unders Reverse Single Unders Coach Notes: Pick one skill to focus on today.

5 Sets: 5 minute Jog @Zone 2 Heart Rate 1 minute Kettlebell/Dumbbell Farmers Carry 1 minute Sled Push or Tank Push *no rest between stations or sets Coach Notes: Keep heart rate in zone 2 on the runs - it may take some time to get back to zone 2 after the sled/tank - adjust pace as needed. Load the farmers carry to 60-70% of bodyweight combined and use a light load or low tension settling on sled push so you can keep pushing steadily through the entire minute.

1 minute Calf Stretch per Side 1 minute Lacrosse Ball Bottom of Foot per Side 1 minute Hurdler Stretch per Side 1 minute Pigeon Stretch per Side

3 Sets: 10 Supinated Grip Band Pull Aparts @2111 Tempo 20 second Elbow Plank 10 Scap Pull-ups 20 second Hollow Body Hold 10 Ring Rows @21X1 Tempo

Barbell Bent Over Row @31X0 Tempo 4x(5-7) 3-4 RIR Rest 2 minutes between sets Coach Notes: Getting a starting point for heavier rows to come in the following weeks. This week, focus on position, tension, and tempo over load (keep 3-4 reps in the tank). Be sure to complete 2-3 warm-up sets to find this intensity.

15 minute AMRAP: 8/6 Calorie Echo Bike 5 Left Arm Dumbbell Hang Power Clean @50lb (male) / 35lb (female) 15 Double Unders 2 Strict Pull-ups 5 Right Arm Dumbbell Hang Power Clean @50lb (male) / 35lb (female) 15 Double Unders 2 Strict Pull-ups Coach Notes: Aim to take this at a steady effort throughout the 15 minutes. This is going to really challenge your grip endurance.

Double Kettlebell Front Rack Carry 5 Sets: 30 second Carry @HEAVY Weight Rest 1 minute Coach Notes: Load these up HEAVY. Take small and deliberate steps focusing on keeping perfect posture and tension through the trunk.

1 minute Lat Stretch per Side 1 minute Scorpion Stretch per Side 1 minute Foam Roll T-spine per Side

3 Sets: 20 second Goblet Wall Sit Hold 10 Light DB Push Press 10 Air Squats 5 Barbell Press in Split

Push Jerk + Split Jerk Complex

5 x 6

3 Sets: 8-10 Box Assisted Pike Handstand Push-ups Rest 30 seconds 8-10 Dumbbell Strict Press Against Bands @21X1 Tempo Rest 90 seconds Coach Notes: Make the pike push-ups challenging but not to failure in that rep range. If needed, you can put knees on the box. Focus on tempo and position on the banded strict press - use light band tension this week and light DB. Keep 3-4 RIR on this piece for this week - we will build on this next week. Just get a feel for the movement today.

3 Sets: 15/12 Calorie Ski Erg 6 Alternating Single Arm Dumbbell Devil Press @50lb (male) / 35lb (female) AMRAP Unbroken Kipping Handstand Push-ups Rest 2 minutes between sets Coach Notes: Keep your transitions tight throughout these sets. We want to complete the last devils press and get right up on the wall - don’t rest 30 seconds then start on the kHSPU. If you get more than 20 on the first round add a slight deficit for remaining sets.

4 Sets: 8-12 Double Dumbbell Seated Overhead Tricep Extensions @2111 Tempo Rest 30 seconds 8-12 Dumbbell Thumbs Down Lateral Raises @2111 Tempo Rest 90 seconds Coach Notes: Keep 3 reps in the tank for each movement (3 RIR) while focusing on tempo, tension, and activation of the working muscles. Always complete 2-3 warm-up sets to find intensity.

1 minute Lacrosse Ball Delts per Side 1 minute Tricep Stretch per Side 1 minute Foam Roll T-sine 1 minute Seated Forward Fold

15 minutes @Easy Effort: 300/250m Row 50 Foot Single Arm Kettlebell Overhead Carry per Side @24kg (male) / 16kg (female) 30 second Passive Hang From Rings

Practice Burpee Bar Muscle-ups: Start with 3-5 sets of Bar Muscle Up 3 Position Box Drill focusing on keeping tension on the pull-up bar and long arms Practice Burpee Jumping Bar Muscle Up for 6-8 reps Then move to the high bar and practice 3-5 reps Then: 3 minute AMRAP: Burpee Bar Muscle-ups

2 Blocks: 4 Sets: 10 second ALL OUT Echo Bike Rest 2 minutes between sets Rest 4 minutes between blocks Coach Notes: You’re goal on each 10 second effort is to go as fast as you possibly can. Treat every set like it is the only one you are doing - don’t try to “save yourself” for the rest of the sets. HAMMER that bike!

10 minute Easy Spin C2 Bike 1 minute Pec Stretch per Side 1 minute Foam Roll Lats per Side 3-5 minute 90 90 Belly Breathing

3 Sets: 20 second Goblet Wall Sit Hold 10 Light DB Push Press 10 Air Squats 5 Barbell Press in Split

Push Jerk + Split Jerk Complex

5 x 6

3 Sets: 8-10 Box Assisted Pike Handstand Push-ups Rest 30 seconds 8-10 Dumbbell Strict Press Against Bands @21X1 Tempo Rest 90 seconds Coach Notes: Make the pike push-ups challenging but not to failure in that rep range. If needed, you can put knees on the box. Focus on tempo and position on the banded strict press - use light band tension this week and light DB. Keep 3-4 RIR on this piece for this week - we will build on this next week. Just get a feel for the movement today.

3 Sets: 15/12 Calorie Ski Erg 6 Alternating Single Arm Dumbbell Devil Press @50lb (male) / 35lb (female) AMRAP Unbroken Kipping Handstand Push-ups Rest 2 minutes between sets Coach Notes: Keep your transitions tight throughout these sets. We want to complete the last devils press and get right up on the wall - don’t rest 30 seconds then start on the kHSPU. If you get more than 20 on the first round add a slight deficit for remaining sets.

4 Sets: 8-12 Double Dumbbell Seated Overhead Tricep Extensions @2111 Tempo Rest 30 seconds 8-12 Dumbbell Thumbs Down Lateral Raises @2111 Tempo Rest 90 seconds Coach Notes: Keep 3 reps in the tank for each movement (3 RIR) while focusing on tempo, tension, and activation of the working muscles. Always complete 2-3 warm-up sets to find intensity.

1 minute Lacrosse Ball Delts per Side 1 minute Tricep Stretch per Side 1 minute Foam Roll T-sine 1 minute Seated Forward Fold

4-5 Sets @Warm-up Effort: 250/200m Row 10 American Kettlebell Swings @Moderate Weight 10 Reverse Lunges 5 No Jump Burpees

7 minute AMRAP: 1000/800m Row + AMRAP Remaining Time: 7 Hang Power Clean and Jerks @95lb (male) / 65lb (female) 7 Lateral Burpees Over Bar Coach Notes: Row at a pace that gets a bit uncomfortable but not a 1000m TT pace. Get right to the barbell and start working through as many rounds and reps as possible in the remaining time in the 7 minute window.

5 Sets: 5 minute Jog @Zone 2 Heart Rate 1 minute Kettlebell/Dumbbell Farmers Carry 1 minute Sled or Tank Push *no rest between stations or sets Coach Notes: Keep heart rate in zone 2 on the runs - it may take some time to get back to zone 2 after the sled/tank - adjust pace as needed. Load the farmers carry to 60-70% of bodyweight combined and use a light load or low tension settling on sled push so you can keep pushing steadily through the entire minute.

1 minute Calf Stretch per Side 1 minute Lacrosse Ball Bottom of Foot per Side 1 minute Hurdler Stretch per Side 1 minute Pigeon Stretch per Side

3 Sets: 5 Rock Back Rear Foot Elevated Split Squats per Leg 10 Russian Kettlebell Swings @Moderate Weight 10 Superman Lifts 10 Goblet Squats @Moderate Weight 1 set with PVC: 5 halting clean deadlift 5 low hang power clean 5 power clean 5 squat cleans4

Power Clean

5 x 4 @ 70 %

Recall Monday and the use the the Velocity tracking app. We will use it below for our deadlifts today. app: https://www.metric.coach/ ADROID APP: https://qwik-vbt.com Velocity tracking (see demo video on how to use attached) This is a free app for your phone to measure the barbell velocity. Once app is downloaded, place your phone directly from the side of your barbell, record the reps, and the app will tell you the speed of your barbell.

Deadlift

1 x 5

Front Squat

5 x 3 @ 65, 65, 65, 70, 70 %

Barbell Good Morning @3111 Tempo 3x5 @RPE 7 Rest 2 minutes Coach Notes: Keep the load moderate this week focusing on tempo, tension, and technique.

1 minute Couch Stretch per Side 1 minute Seated Forward Fold 1 minute Lat Stretch per Side

4-5 Sets @Warm-up Effort: 250/200m Row 10 American Kettlebell Swings @Moderate Weight 10 Reverse Lunges 5 No Jump Burpees

7 minute AMRAP: 1000/800m Row + AMRAP Remaining Time: 7 Hang Power Clean and Jerks @95lb (male) / 65lb (female) 7 Lateral Burpees Over Bar Coach Notes: Row at a pace that gets a bit uncomfortable but not a 1000m TT pace. Get right to the barbell and start working through as many rounds and reps as possible in the remaining time in the 7 minute window.

Single Arm Kettlebell Hang Muscle Snatch Build to a heavy set of 5 reps on each side Coach Notes: There are a couple different technique variations you can use here. 1) One is more of a “swing” pattern as seen here in one demo video. 2) Alternate option: more of a classic snatch pattern as seen here in a second demo video 3) Kettlebell Sport pattern as seen in the third demo video Play around with these subtly different variations to find what feels better for you.

1 minute Hurdler Stretch per Side 1 minute Seated Forward Fold 1 minute Seated Straddle Hold

3 Sets: 5 Rock Back Rear Foot Elevated Split Squats per Leg 10 Russian Kettlebell Swings @Moderate Weight 10 Superman Lifts 10 Goblet Squats @Moderate Weight 1 set with PVC: 5 halting clean deadlift 5 low hang power clean 5 power clean 5 squat cleans4

Power Clean

5 x 4 @ 70 %

Recall Monday and the use the the Velocity tracking app. We will use it below for our deadlifts today. app: https://www.metric.coach/ ANDROID APP: https://qwik-vbt.com Velocity tracking (see demo video on how to use attached) This is a free app for your phone to measure the barbell velocity. Once app is downloaded, place your phone directly from the side of your barbell, record the reps, and the app will tell you the speed of your barbell.

Deadlift

1 x 5

Front Squat

5 x 3 @ 65, 65, 65, 70, 70 %

6 minute AMRAP: 10 Bar Facing Burpees 3 Deadlifts 3 Power Cleans 3 Thrusters @115lb (male) / 85lb (female) Coach Notes: Try to push the pace on the burpees and pick away at the bar as you can.

1 minute Couch Stretch per Side 1 minute Seated Forward Fold 1 minute Lat Stretch per Side

10 to 15 minutes of Handstand walk practice *focusing on head position Coach Notes: Watch the youtube video attached, I speak about perfect head position and why you want to ideally have a neutral head position instead of looking forward. Walk for 5 to 20 feet, filming each set. Try to match Arielle Loewen! If you cannot yet perform a handstand walk, perform handstand holds for at least 30 seconds unbroken at a time. Perform them either wall-facing or with feet on a box.

15 minute AMRAP: 10 Shuttle Run Laps (25ft x 20) 10 Toes to Bar 2x25ft Handstand Walk Coach Notes: Aim to keep a steady pace throughout this AMRAP. Break up the toes to bar as needed to avoid any standing around waiting to recover from over shooting a big set early. Use what you learned from the Handstand Walk drill ideally!

3 Sets: 6-8 Dumbbell Bench Press @31X0 Tempo Rest 1 minute 6-8 Barbell Pendlay Rows @21X0 Tempo Rest 2 minutes Coach Notes: Keep 3-4 RIR this week. Complete 2-3 warm-up sets to find this. Focus on tempo and tension through each rep of each set.

1 minute Lacrosse Ball Pec per Side 1 minute Lacrosse Ball Rhomboids per Side 1 minute Child Pose

400 m easy run 20 alternating heel sweeps 20 alternating frankensteins 20 m A skips 20 m B skips 20 m C skips 10 push-up to downward dog

4 Sets: 4 minute Run @RPE 5 / Very Sustainable Effort 2 minute Run @RPE 7 / Moderately Hard Effort Rest 3 minutes between sets Coach Notes: We are adjusting effort in the 6 minute work window. This can take some getting used to. Don’t get overly attached to pace this week - focus on the RPE and adjust your pace/effort as needed.

1 minute Calf Stretch per Side 1 minute Hurdler Stretch per Side 1 minute Foam Roll T-spine 1 minute Child's Pose

10 to 15 minutes of Handstand walk practice *focusing on head position Coach Notes: Watch the youtube video attached, I speak about perfect head position and why you want to ideally have a neutral head position instead of looking forward. Walk for 5 to 20 feet, filming each set. Try to match Arielle Loewen! If you cannot yet perform a handstand walk, perform handstand holds for at least 30 seconds unbroken at a time. Perform them either wall-facing or with feet on a box.

15 minute AMRAP: 10 Shuttle Run Laps (25ft x 20) 10 Toes to Bar 2x25ft Handstand Walk Coach Notes: Aim to keep a steady pace throughout this AMRAP. Break up the toes to bar as needed to avoid any standing around waiting to recover from over shooting a big set early. Use what you learned from the Handstand Walk drill ideally!

3 Sets: 6-8 Dumbbell Bench Press @31X0 Tempo Rest 1 minute 6-8 Barbell Pendlay Rows @21X0 Tempo Rest 2 minutes Coach Notes: Keep 3-4 RIR this week. Complete 2-3 warm-up sets to find this. Focus on tempo and tension through each rep of each set.

1 minute Lacrosse Ball Pec per Side 1 minute Lacrosse Ball Rhomboids per Side 1 minute Child Pose