Matt Ricca Fit
MON 9/12
I. STRENGTH
DEADLIFT
A. 5 x 4
B. 5 x 8 - banded
PUSH-UP
4 x 12 - deficit
II. CONDITIONING
5 MIN AMRAP
4 2DB muscle clean
20 double under
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1 MIN REST
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2 MIN
Max 2DB front squat
WED 9/14
I. STRENGTH
1DB SQUAT
4 x 7 / 7 / 7 - rack / rack / goblet
JUMPING PULL-UP
3 x 6 to 10 - grip variations
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II. CONDITIONING
10 ROUNDS
10 squat
1 wall walk
10 leg lift
2 burpee
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FRI 9/16
I. STRENGTH
COSSACK SQUAT
2 x 12 (6/6)
2 x 8 - alternating
1DB PLANK PULL
3 x 12
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II. CONDITIONING
32 REPS
1DB walking lunge
Push-up
1DB squat
Hanging leg raise
1DB snatch
SUN 9/18
I. CONDITIONING
TBD
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II. FOUNDATION
TBD
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MON 9/5
I. STRENGTH
DEADLIFT
A. 5 x 4
B. 5 x 6 - 4 sec / 2 sec tempo
PUSH-UP
4 x 8 + 8 - drop set
II. CONDITIONING
2 ROUNDS
40s work / 20s rest
Lunge jump
MB rotation
Double under
MB clean
WED 9/7
I. STRENGTH
2KB SQUAT
2 x 9
2 x 4
JUMPING PULL-UP
3 x 10
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II. CONDITIONING
10 MIN AMRAP
8 double wall ball
10 hanging leg raise
2 wall walk
10m 1DB lunge - back rack
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FRI 9/9
I. STRENGTH
RISER SPLIT SQUAT
4 x 16 (8/8)
1KB PUSH PRESS + SIDE PULL
3 x 10 + 12
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II. CONDITIONING
6 ROUNDS
10 1KB snatch
2 pull-up walk
25 double under
SUN 9/11
I. CONDITIONING
TBD
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II. FOUNDATION
TBD
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MON 8/29
I. STRENGTH
KB SWING
2 x 15
2 x 8 - 2KB
2DB PRESS
3 x 10 - 4 sec / 2 sec tempo
II. CONDITIONING
4 ROUNDS
3:00 interval
5 2DB devil's snatch
14 hanging leg raise
14 1DB box step-over
WED 8/31
I. STRENGTH
BACK SQUAT
A. 4 x 2
1 x 12 @ 50%
B. 5 x 6 - 3 sec pause
TRX PULL-UP
4 x 10
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II. CONDITIONING
60 squat
50 TRX row
40 2KB deadlift
30 box jump
20 2KB push press
FRI 9/2
I. STRENGTH
KB TURKISH GET-UP
4 x 4 (2/2)
TRX SINGLE-ARM ROW
3 x 16 (8/8)
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II. CONDITIONING
2 ROUNDS
500m row
400m run
2:00 rest
SUN 9/4
I. CONDITIONING
800m row
+
500m assault run
+
4 ROUNDS
5 2DB devil's snatch
10 1DB box step-over
15 hanging leg raise
20 plank roll
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*row and assault run completed at any time*
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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 8/22
I. STRENGTH
KB SWING
4 x 12 - banded
2DB PRESS
4 x 12 - stability ball
II. CONDITIONING
8 MIN AMRAP
15 burpee
200m run
20 leg lift
40m bear crawl
WED 8/24
I. STRENGTH
BACK SQUAT
A. 3 x 6 / 2 x 3
B. 5 x 8 - wide stance
PULL-UP
3 x 4 + 4 + 4 - drop set
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II. CONDITIONING
2 MIN INTERVAL - max reps
1. wall ball
2. hanging leg raise
3. 2DB squat
4. sit-up
5. squat
6. pull-up hang
**choose the order of movements**
FRI 8/26
I. STRENGTH
2KB SINGLE-LEG DEADLIFT
4 x 18 (9/9)
BAND PLANK ROW
3 x 20 (10/10)
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II. CONDITIONING
4 ROUNDS
20m 1KB overhead lunge
4 - 8 - 12 - 16
Cal row
Plate snatch
SUN 8/28
I. CONDITIONING
5 ROUNDS
200m run
6 bar muscle-up
18 1DB thruster
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Every min --> 3 burpee
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II. FOUNDATION
TBD
MON 8/1
I. STRENGTH
ROMANIAN DEADLIFT
A. 4 x 5
B. 4 x 8 - 4 sec / 2 sec tempo
PUSH-UP + TRX PLANK
4 x 12 + :35
II. CONDITIONING
6 ROUNDS
10 TRX row
10m 1KB rack lunge
15 mountain climber
7 2KB clean
WED 8/3
I. STRENGTH
TBD
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II. CONDITIONING
TBD
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FRI 8/5
I. STRENGTH
TBD
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II. CONDITIONING
TBD
SUN 8/7
I. CONDITIONING
TBD
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II. FOUNDATION
TBD
MON 7/25
I. STRENGTH
BANDED RDL
4 x 5
TRX PUSH-UP + PIKE
3 x 15
II. CONDITIONING
4 MIN AMRAP
8 2DB muscle clean
30 double under
:30 rest
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4 MIN AMRAP
5 2DB squat clean
10 leg-hip lift
WED 7/27
I. STRENGTH
FRONT SQUAT
A. 5 x 4
B. 5 x 5 - 3 sec pause
PULL-UP
3 x 8
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II. CONDITIONING
25 box jump
45 squat
6 wall walk
15 2DB push press
20 hanging leg raise
10 2DB thruster
FRI 7/29
I. STRENGTH
2DB BENCH SPLIT SQUAT
2 x 16 (8/8)
2 x 10 (5/5)
1KB PUSH PRESS
3 x 12 (6/6) - 4 sec eccentric
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II. CONDITIONING
3 MIN INTERVAL:
12 1DB clean & jerk
12 1DB hurdle jump
20 hollow rock / :40 hold
Max meters - assault runner
*accumulate 500m*
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SUN 7/31
I. CONDITIONING
28 MIN AMRAP
300m run
​+
Even rounds:
20 2DB bridge press
16 viper box step-over
8 2DB squat clean
Odd rounds:
20 2DB bent row
16 box jump
8 2DB thruster
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1:00 rest per round
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MON 7/18
I. STRENGTH
DEADLIFT
A. 2 x 2 / 3 x 1 ---> 1RM
B. 5 x 5 - sumo
PLATE PLANK + PUSH-UP
3 x :35 + max
II. CONDITIONING
2 ROUNDS
40m lunge
40m 2DB farmer carry
15 push-up
15 2DB clean
WED 7/20
I. STRENGTH
1DB PLYO SQUAT
4 x 8 - 3 sec pause
PLATE PRESS
3 x 8 - 3 sec pause @ rack
TRX PULL-UP
3 x max
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II. CONDITIONING
25 box jump
45 squat
6 wall walk
15 2DB push press
20 hanging leg raise
10 2DB thruster
FRI 7/22
I. STRENGTH
BARBELL SPLIT SQUAT
A. 4 x 6 (3/3)
B. 4 x 14 (7/7)
1DB/KB STANDING CRUNCH
3 x 20 (10/10)
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II. CONDITIONING
3 MIN INTERVAL:
12 1DB clean & jerk
12 1DB hurdle jump
20 hollow rock / :40 hold
Max meters - assault runner
*accumulate 500m*
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SUN 7/24
I. CONDITIONING
28 MIN AMRAP
300m run
​+
Even rounds:
20 2DB bridge press
16 viper box step-over
8 2DB squat clean
Odd rounds:
20 2DB bent row
16 box jump
8 2DB thruster
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1:00 rest per round
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MON 7/11
I. STRENGTH
DEADLIFT
A. 5 x 3
B. 5 x 5 - 4 sec eccentric
TRX PLANK SAW
3 x :40
II. CONDITIONING
3 ROUNDS
8 burpee box jump
16 TRX row
16 plate snatch
100m assault run
WED 7/13
I. STRENGTH
4 ROUNDS
1:10 interval
1. 12 2DB sit-up
2. 14 lateral band sit-up
3. 16 pull-up
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II. CONDITIONING
10 MIN AMRAP
8 MB clean
15 squat
8 MB overhead sit-up
:30 handstand
FRI 7/15
I. STRENGTH
BARBELL SPLIT SQUAT
2 x 10 (5/5)
2 x 6 (3/3)
TRX SA ROW
3 x 20 (10/10)
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II. SKILL
1KB snatch
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III. CONDITIONING
2:00 - 1KB snatch
60 double under
1:30 - 1KB squat
40 double under
1:00 - 1KB snatch
20 double under
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SUN 7/17
I. CONDITIONING
TEAMS OF 2
One person at a time:
60 wall ball
60 plate lunge
800m row
50 2KB deadlift
50 push-up
600m ski
40 MB v-up
40 sit-up
400m MB run - team
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II. FOUNDATION
TBD
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MON 7/4
I. STRENGTH
DEADLIFT
A. 2 x 4 - 2 sec / 2 sec tempo
3 x 3
B. 5 x 5 - banded
BAND PLANK
3 x 30 - 45s
II. CONDITIONING
9 - 8 - 7 ... 1
2DB clean
1 - 2 - 3 ... 9
TRX row
4 burpee
WED 7/6
I. STRENGTH
1KB SQUAT CLEAN
4 x 9 - 3 sec pause
HSPU
3 x 6
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PULL-UP
3 x max
1 min rest per set
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II. CONDITIONING
25 box jump
250/300m assault run
3 ROUNDS
15 hanging leg raise
12 push-up
9 wall ball
FRI 7/8
I. STRENGTH
BARBELL SPLIT SQUAT
2 x 14 (7/7)
2 x 8 (4/4)
TRX PLANK DROP
3 x 1:00 (:30/:30)
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II. SKILL
1DB COMPLEX
Deadlift, hang power clean, power snatch, overhead lunge
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III. CONDITIONING
12 MIN AMRAP
1 x 1DB complex - R
20 double under
1 x 1DB complex - L
10 plank rotation
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SUN 7/10
I. CONDITIONING
3 ROUNDS
10 2DB lunge - rack, reverse
16 hanging leg raise
3 ROUNDS
10 2DB renegade push-up (1:1)
20 lunge jump
3 ROUNDS
20 1DB snatch (10/10)
24 squat
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**7 MIN CAP PER CIRCUIT**
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II. FOUNDATION
TBD
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MON 6/27
I. STRENGTH
PUSH-UP + 2DB BENCH PRESS
4 x 12 + 12
STABILITY BALL CURL
3 x 18
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TRX ROW
2 x 12 + 12 - drop set
VIPR V-UP
2 x 10 - 4 sec eccentric
II. CONDITIONING
40 KB swing
40m lunge
40 KB swing
60m 2KB farmer carry
40 KB swing
55 double under
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WED 6/29
I. STRENGTH
BACK SQUAT
A. 5 x 2
B. 5 x 5 - band
PULL-UP
3 x 14
BAND ROTATION
2 x 30 (15/15)
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II. CONDITIONING
50 squat
20 MB rotation
20 2KB push press
40 squat
15 MB rotation
15 2KB push press
30 squat
10 MB rotation
10 2KB push press
FRI 7/1
I. STRENGTH
TBD
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II. CONDITIONING
TBD
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SUN 7/3
I. CONDITIONING
TBD
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II. FOUNDATION
TBD
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MON 6/13
I. STRENGTH
2DB MUSCLE CLEAN
3 x 12
2KB BRIDGE PRESS
3 x 12
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LEG LIFT
1 x 50
TRX ROW
1 x 50
II. CONDITIONING
12 MIN AMRAP
10 1KB hike swing
15 hanging leg raise
20m broad jump
:30 rest
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WED 6/15
I. STRENGTH
BACK SQUAT
A. 5 x 4
B. 5 x 8
PULL-UP
3 x max (7-12)
X-OVER ROTATION
2 x 30 (15/15) - kneeling
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II. CONDITIONING
2:00 max reps
:40 rest
2DB squat
Double under
Pull-up hang
Wall ball
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FRI 6/17
I. CONDITIONING
4 ROUNDS
12 1DB hang power snatch
20m lunge
12 1DB squat
40 double under
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II. STRENGTH
TURKISH GET-UP
3 x 4 (2/2) - DB or KB
TRX SINGLE-ARM ROW
3 x 18 (9/9)
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SUN 6/19
I. CONDITIONING
TBD
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II. FOUNDATION
TBD
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