Workout 1 - Max Lift Upper Focus (Chest/Back)

Series 1 - 4 Rounds
10/8/6/FAIL Multi Grip Barbell Bench Press (Angled Grip, 1011 Tempo)
8 Inverted Barbell Rows (Add weight plate to chest to increase difficulty, 1011 Tempo)
10/8/6/FAIL Low to High Band Chest Flyes (1011 Tempo)

Series 2 - 4 Rounds
8/6/4/2 Bent Over Belt Squat Rows (1011 Tempo)
8 Weighted GHD Prone Extensions (1011 Tempo)

Series 3 - 4 Rounds
10/8/6/FAIL Incline DB Chest Flyes (1011 Tempo)
8 Decline Push Ups off Box (Add weight plate to back to increase difficulty, 1011 Tempo)

Series 4 - 3 Rounds
12/10/Fail - DB Bent Over Reverse Flyes (1011 Tempo)
Fail - Pull Ups (1011 Tempo)

Mobility Work - Back

*NOTE: On your max lifting days, increase your weight as you progress through your sets. For example, 12/10/8 sets try to increase weight from 12 reps down to 10, and 10 down to 8, etc.

Workout 2 - Max Lifts Lower/Core Focus

Series 1 - 4 Rounds
12/10/8/6 Trap Bar Deadlifts (1011 Tempo)
15 GHD 45º Overhead Pulses (1111 Tempo)

Series 2 - 4 Rounds
8/8 Barbell Back Rack Reverse Lunges (*Increase weight each round, 1011 Tempo)
6/6 Hanging Oblique Knee Tuck Ins (1011 Tempo)

Series 3 - 4 Rounds
10/8/6/4 KB Goblet Squat (*Increase weight each round, 1011 Tempo)
8 Weight Plate OH Straight Leg Sit Ups (1011)

Burnout - 1 Round
400m Legs Only Row
30/30 Terminal Knee Extensions (1011 Tempo)

Mobility Work - Hips

*NOTE: On your max lifting days, increase your weight as you progress through your sets. For example, 12/10/8 sets try to increase weight from 12 reps down to 10, and 10 down to 8, etc.

Workout 3 - Max Lifts Upper Focus (Shoulders/Bis/Tris)

Series 1 - 4 Rounds
12/10/8/FAIL DB Military Press (1011 Tempo)
8 DB Skull Crushers (1011 Tempo)

Series 2 - 3 Rounds
12/10/8/FAIL Seated DB Overhead Tricep Extensions (1011 Tempo)
8 Pull Up Assist Band Hammer Curls (1061 Tempo)

Series 3 - 4 Rounds
10/8/6/FAIL Barbell Curls (1041 Tempo)
10 Seated DB Upright Rows (1011 Tempo)

Burnout - 5 Wall Walks

Mobility Work - Shoulders

*NOTE: On your max lifting days, increase your weight as you progress through your sets. For example, 12/10/8 sets try to increase weight from 12 reps down to 10, and 10 down to 8, etc.

Workout 4 - Max Lifts Lower/Core Focus

Series 1
12/10/8/6/4/2 Barbell Back Squats (1011 Tempo)
6 Glider Body Saws (1011 Tempo)

Series 2 - 3 Rounds
8/8 KB Goblet Bulgarian Split Squats (1011 Tempo)
6/6 GHD Iron Cross (Hold a weight in the top hand, 1011 Tempo)

Series 3 - 3 Rounds
8 Barbell Hip Extensions off Bench (1011 Tempo)
8/8 1 Arm DB Overhead Straight Leg Sit Ups (1011 Tempo)

Mobility Work - Hamstrings

*NOTE: On your max lifting days, increase your weight as you progress through your sets. For example, 12/10/8 sets try to increase weight from 12 reps down to 10, and 10 down to 8, etc.

Workout 5 - Max Lifts Upper Focus (Chest/Back)

Series 1 - 4 Rounds
10/8/6/FAIL Barbell Incline Bench Press (1011 Tempo)
8/8/6/FAIL Barbell Bent Over Row (1011 Tempo)

Series 2 - 4 Rounds
8/8 KB Gorilla Rows (1011 Tempo)
TO FAIL Chest Dips (1011 Tempo)

Series 3 - 3 Rounds
10 Seated Band Rows (1011 Temp)
10/8/6/4 DB Chest Flyes (1011 Tempo)

Series 4 - Burnout X 4 Rounds
200m Ski
12 DB Supinated Curls (1061 Tempo)
10 DB Lateral Shoulder Raises (1011 Tempo)

Mobility Work - Total Body

*NOTE: On your max lifting days, increase your weight as you progress through your sets. For example, 12/10/8 sets try to increase weight from 12 reps down to 10, and 10 down to 8, etc.