Matt Ricca Fit
MON 6/13
I. STRENGTH
DEADLIFT
A. 2 x 2 / 3 x 1 ---> 1RM
B. 5 x 5 - banded w/ 3 sec lockout
DEFICIT PUSH-UP
3 x 10
------
LEG LIFT
1 x 50
TRX ROW
1 x 50
II. CONDITIONING
400/320m row
15 burpee
20 hanging leg raise
25 MB slam
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*circuit can be done in any order*
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WED 6/15
I. STRENGTH
2DB SQUAT
4 x 12 - 3 sec pause
PULL-UP
3 x 5 w/ 3 sec hold + 5
MB WALL SLAM
2 x 16 (8/8)
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II. CONDITIONING
25 back squat
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3 ROUNDS
12 box jump
:30 handstand
12 lateral hanging leg raise
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10 back squat
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FRI 6/17
I. STRENGTH
2KB RISER LUNGE - RACK
2 x 16 (8/8)
2 x 10 (5/5)
1DB STANDING CRUNCH
3 x 20 (10/10)
SINGLE-ARM PLANK HOLD
2 x :40 (:20/:20)
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II. CONDITIONING
9 MIN AMRAP
10 1DB step-up
10 1DB snatch
15 TRX row
30 double under
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SUN 6/19
I. CONDITIONING
800m run
40 1KB squat - goblet
30 pull-up
30 1KB clean & jerk
60 squat
20 burpee
20 1KB clean & jerk
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II. FOUNDATION
BAND PALLOF PRESS
2 x 24 - 2 sec lockout
TRX BRIDGE
2 x :35
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MON 6/6
I. STRENGTH
DEADLIFT
A. 2 x 2 / 3 x 1 ---> 1RM
B. 5 x 5 - banded w/ 3 sec lockout
DEFICIT PUSH-UP
3 x 10
------
LEG LIFT
1 x 50
TRX ROW
1 x 50
II. CONDITIONING
400/320m row
15 burpee
20 hanging leg raise
25 MB slam
​
*circuit can be done in any order*
​
WED 6/8
I. STRENGTH
2DB SQUAT
4 x 12 - 3 sec pause
PULL-UP
3 x 5 w/ 3 sec hold + 5
MB WALL SLAM
2 x 16 (8/8)
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II. CONDITIONING
25 back squat
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3 ROUNDS
12 box jump
:30 handstand
12 lateral hanging leg raise
-----
10 back squat
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FRI 6/10
I. STRENGTH
2KB RISER LUNGE - RACK
2 x 16 (8/8)
2 x 10 (5/5)
1DB STANDING CRUNCH
3 x 20 (10/10)
SINGLE-ARM PLANK HOLD
2 x :40 (:20/:20)
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II. CONDITIONING
9 MIN AMRAP
10 1DB step-up
10 1DB snatch
15 TRX row
30 double under
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SUN 6/12
I. CONDITIONING
800m run
40 1KB squat - goblet
30 pull-up
30 1KB clean & jerk
60 squat
20 burpee
20 1KB clean & jerk
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II. FOUNDATION
BAND PALLOF PRESS
2 x 24 - 2 sec lockout
TRX BRIDGE
2 x :35
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MON 5/30
I. STRENGTH
DEADLIFT
A. 2 x 5 / 3 x 2
B. 5 x 6 - 4 sec eccentric
PUSH-UP
3 x 6 + 6 + 6
VIPR V-UP
2 x 15
II. CONDITIONING
5 MIN AMRAP
18 KB swing
18 mountain climber (L+R)
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40 TRX row
20 burpee
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WED 6/1
I. STRENGTH
1DB PLYO SQUAT
3 x 12 - 3 sec hold @ bottom
PULL-UP
3 x 6-10
PLATE PRESS
3 x 8 - 3 sec hold @ rack
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II. CONDITIONING
4 ROUNDS
14 wall ball
200m run
14 MB clean
200m row/ski - alt rounds
FRI 6/3
I. STRENGTH
RISER LUNGE - BARBELL
4 x 12 (6/6) - consecutive
1DB BENCH ROW
3 x 10 + 6 - switch set
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II. CONDITIONING
3 ROUNDS
3:30 interval
150m assault run
15 TRX row
12 plank rotation
Max 1DB clean & jerk
:45 rest
SUN 6/5
I. CONDITIONING
3 ROUNDS
20m 2DB lunge - farmer
20 MB push press
45 double under
11 MIN CAP
2 MIN REST
3 ROUNDS
16 1DB box step-over
16 TRX push-up w/ tuck
300m run
11 MIN CAP
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II. FOUNDATION
BAND PALLOF PRESS
2 x 24 - 2 sec lockout
TRX BRIDGE
2 x :35
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MON 5/23
I. STRENGTH
DEADLIFT
A. 3 x 7 / 2 x 4
B. 5 x 8
BAND PLANK
4 x 2 x :25
II. CONDITIONING
5 ROUNDS
12 TRX row
8 MB clean & push press
200m run
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WED 5/25
I. STRENGTH
2KB SQUAT
3 x 12
TRX PULL-UP
3 x 7-12
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BAND ROTATION
2 x 20 (10/10) - split stance
HANDSTAND
2 x :20 - :40
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II. CONDITIONING
2 ROUNDS
:40 work / :20 rest
Box jump
Squat
Skier
Hanging leg raise
Bear crawl
2DB push press
FRI 5/27
I. STRENGTH
RISER LUNGE
2 x 14 (7/7) - consecutive
2 x 18 - alternating
1KB WINDMILL
3 x 12 (6/6)
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II. CONDITIONING
2:00 - MAX REPS
1KB snatch
Lunge - meters
1:30 MIN - MAX REPS
1KB clean
Box step-up
SUN 5/29
I. CONDITIONING
11 MIN AMRAP
20m 2DB lunge - farmer
20 MB push press
45 double under
- 2 MIN REST -
3 ROUNDS
16 1DB box step-over
16 TRX push-up w/ tuck
300m run
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II. FOUNDATION
BAND PALLOF PRESS
2 x 24 - 2 sec lockout
TRX BRIDGE
2 x :35
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MON 5/16
I. STRENGTH
2KB SWING
4 x 10
2DB STABILITY PRESS
4 x 8 - 4 sec / 2 sec tempo
BAND KNEE TUCK
3 x 12
II. CONDITIONING
7 MIN AMRAP
10 2KB 1/2 burpee deadlift
35 double under
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WED 5/18
I. STRENGTH
FRONT SQUAT
A. 5 x 2 ---> 2RM
B. 5 x 5 - 1.5 reps
PULL-UP NEGATIVE
4 x 7-10 - 4 sec eccentric
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HANDSTAND
2 x :20 - :40
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II. CONDITIONING
2 ROUNDS
45 squat
30 hanging leg raise
3 wall walk
15 2DB thruster
FRI 5/20
I. STRENGTH
PISTOL SQUAT NEGATIVE
4 x 14 (7/7) - 4 sec eccentric
1DB PUSH PRESS
3 x 16 (8/8) - 4 sec eccentric
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BAND LUNGE ROW
2 x 20 (10/10)
BAND PLANK PULL
2 x 12 (6/6)
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II. CONDITIONING
800m run
1:30 rest
1600m bike
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SUN 5/22
I. CONDITIONING
600m run
40 TRX row
40 push-up
400m run
30 back squat
30 box jump
200m run
20 2DB clean
20 burpee
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II. FOUNDATION
BAND PALLOF PRESS
2 x 24 - 2 sec lockout
TRX BRIDGE
2 x :35
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MON 5/9
I. STRENGTH
2KB STABILITY RDL
4 x 14
2KB V-UP
4 x 10
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TRX ROW
14 + 14 + 14 - drop set
II. CONDITIONING
2 ROUNDS
:30 work / :15 rest
Lunge jump
KB swing
Bike sprint
Push-up
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WED 5/11
I. STRENGTH
FRONT SQUAT
A. 3 x 5 / 2 x 3
B. 5 x 5 - 3 sec pause
PULL-UP
2 x 10
2 x 6
LATERAL BAND SIT-UP
3 x 16 (8/8)
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II. CONDITIONING
20 - 16 - 12
MB clean
1DB push press
1DB rotation
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FRI 5/13
I. STRENGTH
PISTOL SQUAT
4 x 10 (5/5) - to failure
1DB BRIDGE PRESS
4 x 20 (10/10) - 2 sec lockout
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III. CONDITIONING
13 MIN AMRAP
200m run
14 1DB hang power snatch
20m bear crawl
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SUN 5/15
I. CONDITIONING
TEAMS OF 2:
10 ROUNDS - ALTERNATING
15 leg-hip lift
15 TRX row
5 2DB devil's clean & jerk
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Team must also complete:
4,000m bike
2,000m assault run
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II. FOUNDATION
BAND PALLOF PRESS
2 x 24 - 2 sec lockout
TRX BRIDGE
2 x :35
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MON 5/2
I. STRENGTH
2KB SUMO DL
4 x 10 - reset
BAND PUSH-UP
4 x 15
LEG LOWER
3 x 6 - 5 sec eccentric
II. CONDITIONING
900/720m row
3 ROUNDS
4 2DB devil's clean
40 mountain climber (L + R = 1 rep)
12 leg-hip lift
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WED 5/4
I. STRENGTH
FRONT SQUAT
A. 5 x 5
B. 5 x 9
TRX PULL-UP
4 x 10
BAND ROTATION
3 x 36 (13/13)
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II. CONDITIONING
11 MIN AMRAP
10 MB push press
7 wall ball
10 hanging leg raise
7 box jump
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FRI 5/6
I. STRENGTH
PISTOL SQUAT
4 x 16 (8/8) - banded
1DB BENCH ROW
4 x 20 (10/10) - 2 sec hold
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II. SKILL
1DB complex
Muscle snatch, hang power clean, push press, push jerk
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III. CONDITIONING
3:00 1DB complex
500m bike
2:00 1DB complex
250m row
1:20 1DB complex
250m assault run
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SAT 5/7
I. CONDITIONING
36 - 24
1DB lunge - meters
Push-up
1DB squat
Pull-up
1DB clean & jerk
Sit-up
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II. FOUNDATION
BAND PALLOF PRESS
2 x 24 - 2 sec lockout
TRX BRIDGE
2 x :35
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MON 4/25
I. STRENGTH
BARBELL RDL
A. 2 x 6 / 2 x 3
B. 4 x 8 - stability pad
TRX PUSH-UP
2 x 10 - hands w/ 2 sec lockout
2 x 10 - feet w/ tuck
II. CONDITIONING
36 TRX row
18 burpee
3 ROUNDS
12 2DB muscle clean
40 double under
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WED 4/27
I. STRENGTH
1KB PLYO SQUAT
3 x 10 - 2 sec pause @ bottom
LATERAL BAND SIT-UP
3 x 20 (10/10)
-------
HANDSTAND
2 x :20 - :30
PULL-UP NEGATIVE
2 x 10 - 4 sec eccentric
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III. CONDITIONING
10 MIN AMRAP
6 2DB push press
12 MB clean
18 squat
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FRI 4/29
I. STRENGTH
BARBELL SPLIT SQUAT
A. 2 x 14 (7/7) / 2 x 6 (3/3)
B. 4 x 10 (5/5) - 1.5 reps
1KB WINDMILL
3 x 10 (5/5)
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III. CONDITIONING
4 ROUNDS
20 alternating KB swing
150m assault sprint
:45 rest
SUN 5/1
I. CONDITIONING
4 ROUNDS
8 1KB clean - R
15m KB rack carry - R
6 burpee
8 1KB clean - L
15m KB rack carry - L
20 double under
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1 ROUND
30 KB goblet squat
50m lunge
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II. FOUNDATION
TBD
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MON 4/18
I. STRENGTH
BARBELL RDL
4 x 8 - banded w/ 3 sec hold @ ext
PUSH-UP + 2DB BENCH PRESS
3 x 10 + 10
VIPR V-UP
2 x 15
II. CONDITIONING
10 MIN AMRAP
26 burpee - one set
15 2KB bent row
20 TRX climber (L + R = one rep)
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WED 4/20
I. STRENGTH
HANDSTAND
3 x :25 - :40
PULL-UP
3 x 8 - 3 sec / 3 sec tempo
-------
2DB PUSH PRESS + OH CARRY
2 x 8 + 10m
BAND ROTATION
2 x 30 (15/15)
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III. CONDITIONING
12 - 10 - 8 - 6 - 4 - 2
2DB squat
Hanging leg raise
Box jump
2DB push-up
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FRI 4/22
I. STRENGTH
BARBELL SPLIT SQUAT
4 x 10 (5/5) - back foot riser
1KB STANDING CRUNCH
3 x 20 (10/10)
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II. SKILL
1KB SNATCH
5 min skill sets
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III. CONDITIONING
4 ROUNDS - 3 MIN CLOCK
18 1KB snatch
3 wall walk
18 plyo squat
SUN 4/24
I. CONDITIONING
8 ROUNDS
4 2DB thruster
6 hand-release push-up
8 hanging leg raise
100m assault run
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II. FOUNDATION
BAND BRIDGE
2 x 12 - 3 sec hold @ extension
TRX SCAP PULL
2 x 10
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MON 4/3
I. STRENGTH
KB SWING
2 x 15 - 22
2 x 9 - 15
TRX/RING PUSH-UP
3 x 10 - 3 sec / 3 sec tempo
------
TRX PLANK SAW
2 x :40
TRX/RING ROW
2 x 20
II. CONDITIONING
300m row
20 burpee
200m row
10 burpee
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WED 4/5
I. STRENGTH
BACK SQUAT
A. 3 x 2 / 2 x 1
B. 5 x 5 - stance variation
BARBELL L-SIT PULL-UP
3 x 12
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II. GYMNASTICS
HANDSTAND
3 x :30
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III. CONDITIONING
18 - 14 - 10 - 6
Jumping pull-up
Plyo squat
MB wall slam
MB clean
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FRI 4/8
I. STRENGTH
TURKISH GET-UP
4 x 2 (1/1) - variations
TRX SINGLE-ARM ROW
3 x 16 (8/8)
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II. CONDITIONING
12 MIN AMRAP
250/200m assault run
6 pull-up walk
2 x 1DB complex (1L/1R)
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SUN 4/10
I. FOUNDATION
BAND BIRD DOG
2 x 12 (6/6) - 2 sec hold @ extension
BAND HIGH SWEEP
2 x 10 - 4 sec pull
HOLLOW HOLD/ROCK
2 x :35
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II. CONDITIONING
TBD
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MON 3/28
I. STRENGTH
KB SWING
3 x 12 - banded
1 x 15 + @ heavy weight
2DB STABILITY BALL PRESS
4 x 9
1DB SIT-UP
3 x 15 - goblet
II. CONDITIONING
2:00 INTERVAL - MAX REPS
1. 300/250m row + TRX row
2. 250/200m assault run + TRX pistol
3. 1:00 plank + sit-up
4. 15 burpee + 2DB clean
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WED 3/30
I. STRENGTH
BACK SQUAT
A. 2 x 6 / 2 x 2
B. 4 x 6 - 1.5 squat
TRX PULL-UP
4 x max
BAND SEGMENT PRESS
3 x 8
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II. CONDITIONING
7 MIN AMRAP
12 box jump
6 box pike walk
200m run
:30 rest
30 wall ball
FRI 4/1
I. STRENGTH
KB TURKISH GET-UP
2 x 2 (1/1) - 1.5 rep from bottom
2 x 2 (1/1) - 1.5 rep from top
BAND SINGLE-ARM ROW
3 x 30 (15/15)
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III. CONDITIONING
4 ROUNDS
16 1DB clean & jerk
10m 1DB lunge (position of choice)
20m plyo skip
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SUN 4/3
I. CONDITIONING
5 ROUNDS - 1:15 SET
1. 5 wall walk
2. 10 burpee box jump
3. 16/12 cal row
4. 16 1KB squat clean
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II. FOUNDATION
BAND BIRD DOG
2 x 12 (6/6) - 2 sec hold @ extension
BAND HIGH SWEEP
2 x 10 - 4 sec pull
HOLLOW HOLD/ROCK
2 :35
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MON 3/21
I. STRENGTH
KB SWING
2 x 7 - hike + 3
2 x 35
BAND PLANK
3 x :25 x 2
-----
TRX ROW
15 + 15 + 15 - drop set
II. CONDITIONING
4 ROUNDS
:30 / :30 / :30 + :30 REST
Ski or row
Push-up
MB burpee-toss
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WED 3/23
I. STRENGTH
BACK SQUAT
A. 4 x 4 / 1 x max @ 50%
B. 5 x 5 - 4 sec / 2 sec tempo
PULL-UP + HANG
4 x 10 + :30
-----
HANDSTAND
:40 + :30 + :20
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II. CONDITIONING
15 - 12 - 9 - 6 - 3
1DB plyo squat
1DB rotation
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FRI 3/25
I. STRENGTH
DB TURKISH GET-UP
2 x 6 (3/3)
2 x 2 (1/1)
TRX SINGLE-ARM ROW
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II. SKILL
1KB SNATCH - 5 min
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III. CONDITIONING
3 ROUNDS
24 lunge jump
18 1KB snatch
12 plank roll
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SUN 3/27
I. FOUNDATION
TBD
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II. CONDITIONING
TBD
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