The sixth 12-week cycle is unique. It is divided into two 6-week segments. Each segment has three training days with a different theme each day. You have your choice of exercises and activities based on the designated training calendar.



The three training days per week should ideally be non-consecutive, such as Monday-Wednesday- Friday or Wednesday-Thursday-Sunday. Here's what the calendar looks like for the last six weeks:



Week 9, Day 3: Anti-Gravity


Choose six events, including one lower body exercise:

  • Body Weight Ground Pull Up:  2 sets of max reps
  • Walking Lunge: 2 sets of 20 reps each leg
  • Incline Press: 2 sets of 12 reps
  • Chin Up: 2 sets of max reps
  • Leg Press: 2 sets of 12 reps
  • Body Weight Squat: 2 sets of 60 reps
  • Standing Overhead Barbell or Dumbbell Press: 2 sets of 12 reps
  • Weighted Dip or Decline Press: 2 sets of 12 reps