You could follow it, pick a day here and there to do as a workout, use things from it to add to your own workouts, or ignore it altogether...but hopefully it'll at least get you thinking...
If you look at this and would like to do it but are unsure of what some of these things are, get with me and I'll be glad to help! Also, if you can't necessarily do the weights involved... just put whatever you can on the bar and go from the there. Also, if you can't do an exercise due to an injury or something, let me know and we can find you a suitable alternative.
These workouts are designed for men or women. Don't afraid to add to or take away from this...it's just an idea. Have fun with it!
Day 1: Clean and Press 135, 30 times for time.
3x12 Dumbell curls
2x 6 Hammer Curls
Day 2: See how many times you can squat 185 in 5 minutes. Running clock. Rest all you want.
Do 3 sets of Pull-ups to burn out with 2 minutes between each set.
Day 3: 3 rounds of:
10 Deadlifts at
225 15 Pushups
20 Air squats (squat with no weight)
Time each round, take 60 seconds rest between each, try to get faster.
Day 4: 3-3-3-3-3-3-3 (Go up in weight with each set)
Do it with: Bench Press, Dumbbell press
...THEN..
Time yourself on 12-9-6 Thrusters/Pushups (12 Thrusters/12 pushups, etc)
Run hard for 10 minutes non stop
Day 5: Rest
Day 6: Jump rope 500 reps
Deadlift 275 once
Do 100 air squats
Deadlift 275
30 pullups (in as few sets as possible)
Deadlift 275
Jump rope 500 reps
Day 7: 25 reps with 135 of:
Bench Press
Squats
Deadlift
Hang Clean
(for time)
Day 8: Deadlift 225, 100 times for time.
Day 9: Run 30 minutes at an easy pace
Day 10: Rest
Day 11: "2Minute Drills"
(do as many reps as you can in two minutes of each exercise)
Two rounds of: (each rep is 1 point, try to beat your first score on the second round)
Situps
Pushups
Pullups
Air Squats
...then...Run 10, 40 yard sprints at a fast but comfortable pace
Day 12: same as Day 1 (compare your times)
Day 13: same as Day 3 (compare your times)
Day 14: Rest
Don't forget to use that stopwatch! You'll be surprised how much it'll make you push yourself.
20 Air squats (squat with no weight)
Time each round, take 60 seconds rest between each, try to get faster.
Day 4: 3-3-3-3-3-3-3 (Go up in weight with each set)
Do it with: Bench Press, Dumbbell press
...THEN..
Time yourself on 12-9-6 Thrusters/Pushups (12 Thrusters/12 pushups, etc)
Run hard for 10 minutes non stop
Day 5: Rest
Day 6: Jump rope 500 reps
Deadlift 275 once
Do 100 air squats
Deadlift 275
30 pullups (in as few sets as possible)
Deadlift 275
Jump rope 500 reps
Day 7: 25 reps with 135 of:
Bench Press
Squats
Deadlift
Hang Clean
(for time)
Day 8: Deadlift 225, 100 times for time.
Day 9: Run 30 minutes at an easy pace
Day 10: Rest
Day 11: "2Minute Drills"
(do as many reps as you can in two minutes of each exercise)
Two rounds of: (each rep is 1 point, try to beat your first score on the second round)
Situps
Pushups
Pullups
Air Squats
...then...Run 10, 40 yard sprints at a fast but comfortable pace
Day 12: same as Day 1 (compare your times)
Day 13: same as Day 3 (compare your times)
Day 14: Rest
Don't forget to use that stopwatch! You'll be surprised how much it'll make you push yourself.
