Phase 1 - crosstraining
12 Week Program
12/29/2025 - 3/22/2026
PHASE 1 - Fundamentals
December 29, 2025 - March 22nd, 2026
Phase 1 starts Monday (12/29)! Phase 1 is the first training program of our annual cycle. In the beginning of our annual program we like to address asymmetries, improve fundamental movement patterns, and increase our overall volume of training. The goal is for weights to be on the lighter side, with positions and volume taking priority. This has a benefit of improving tendon/ligament health & strength, allowing for greater practice of the movements, AND building our work capacity for heavier loads in Phase 2.Phase 1 will be broken into three distinct four week blocks.
The first block will be biased towards asymmetrical loading (single arm/leg stuff), tempo work, and isometric holds.
The second four weeks will still feature some of the same, BUT we will progress the movements to feature heavier stimulus. For example, we will have Bulgarian Split Squats during the first four weeks with single Kettlebell/Dumbbell loading. In the following four weeks we will progress to a barbell in the front rack. The barbell variation of the Bulgarian Split Squat allows for heavier weights.
The third block we will move off some of the tempo work and isometric work. The volume will be higher, but we will focus on creating more speed in our movements.
PHASE 1 - Block 1
Week (A)
MONDAY:
PRIMARY- (Lower Body Push)
Tempo Back Squat (6/2/x)
SECONDARY- (Upper Body Push)
Single Arm Floor Press
TUESDAY:
PRIMARY- (Lower Body Pull)
Power Snatch + Snatch w/ Pause at Knee & Pause in Catch
SECONDARY- (Upper Body Pull)
Ring Transition Tempos & Positional Holds
WEDNESDAY:
PRIMARY- (Upper Body Push)
Behind Neck Snatch Grip Shoulder Press + Tempo OHS
SECONDARY- (Lower Body Push)
Bulgarian Split Squat w/ Off Set Loading
THURSDAY:
PRIMARY-(Upper Body Pull)
Toes to Bar Positional Work
SECONDARY- (Lower Body Pull)
DB Split Stance RDLs
FRIDAY:
PRIMARY- (Lower Push)
5 Pause Clean (German Clean)
SECONDARY- (Upper Push)
Ring Dips Tempos & Positional Holds
SATURDAY:
PRIMARY- (Upper Pull)
Weighted Pull Ups
SECONDARY- (Lower Pull)
Single Arm KB Swings
Week (B)
MONDAY:
PRIMARY- (Upper Body Push)
Behind Neck Snatch Grip Shoulder Press + Tempo OHS
SECONDARY- (Lower Body Push)
Bulgarian Split Squat w/ Off Set Loading
TUESDAY:
PRIMARY-(Upper Body Pull)
Toes to Bar Positional Work
SECONDARY- (Lower Body Pull)
DB Split Stance RDLs
WEDNESDAY:
PRIMARY- (Lower Push)
5 Pause Clean (German Clean)
SECONDARY- (Upper Push)
Ring Dips Tempos & Positional Holds
THURSDAY:
PRIMARY- (Upper Pull)
Weighted Pull Ups
SECONDARY- (Lower Pull)
Single Arm KB Swings
FRIDAY:
PRIMARY- (Lower Body Push)
Tempo Back Squat (6/2/x)
SECONDARY- (Upper Body Push)
Single Arm Floor Press
SATURDAY:
PRIMARY- (Lower Body Pull)
Power Snatch + Snatch w/ Pause at Knee & Pause in Catch
SECONDARY- (Upper Body Pull)
Ring Transition Tempos & Positional Holds
PHASE 1 - Block 2
Week (A)
MONDAY:
PRIMARY- (Lower Body Push)
Tempo Back Squat (6/2/x)
SECONDARY- (Upper Body Push)
DB Floor Press
TUESDAY:
PRIMARY- (Lower Body Pull)
Snatch w/ Pause at Knee & Pause in Catch
SECONDARY- (Upper Body Pull)
Ring Transition Tempos & Positional Holds
WEDNESDAY:
PRIMARY- (Upper Body Push)
Behind Neck Snatch Grip Push Press
SECONDARY- (Lower Body Push)
Front Racked Bulgarian Split Squat
THURSDAY:
PRIMARY-(Upper Body Pull)
Toes to Bar Positional Work
SECONDARY- (Lower Body Pull)
Barbell Split Stance RDLs
FRIDAY:
PRIMARY- (Lower Push)
2 Pause Clean (Knee & Power)
SECONDARY- (Upper Push)
Ring Dips Tempos & Positional Holds
SATURDAY:
PRIMARY- (Upper Pull)
Weighted Pull Ups
SECONDARY- (Lower Pull)
Single Arm KB Snatch
Week (B)
MONDAY:
PRIMARY- (Upper Body Push)
Behind Neck Snatch Grip Push Press
SECONDARY- (Lower Body Push)
Front Racked Bulgarian Split Squat
TUESDAY:
PRIMARY-(Upper Body Pull)
Toes to Bar Positional Work
SECONDARY- (Lower Body Pull)
Barbell Split Stance RDLs
WEDNESDAY:
PRIMARY- (Lower Push)
2 Pause Clean (Knee & Power)
SECONDARY- (Upper Push)
Ring Dips Tempos & Positional Holds
THURSDAY:
PRIMARY- (Upper Pull)
Weighted Pull Ups
SECONDARY- (Lower Pull)
Single Arm KB Snatch
FRIDAY:
PRIMARY- (Lower Body Push)
Tempo Back Squat (6/2/x)
SECONDARY- (Upper Body Push)
DB Floor Press
SATURDAY:
PRIMARY- (Lower Body Pull)
Snatch w/ Pause at Knee & Pause in Catch
SECONDARY- (Upper Body Pull)
Ring Transition Tempos & Positional Holds
PHASE 1 - Block 3
Week (A)
MONDAY:
PRIMARY- (Lower Body Push)
Back Squat
SECONDARY- (Upper Body Push)
DB Floor Press
TUESDAY:
PRIMARY- (Lower Body Pull)
Snatch w/ Pause at Knee + Snatch
SECONDARY- (Upper Body Pull)
Ring Transition Tempos & Positional Holds
WEDNESDAY:
PRIMARY- (Upper Body Push)
Behind Neck Power Jerk
SECONDARY- (Lower Body Push)
Front Racked Bulgarian Split Squat
THURSDAY:
PRIMARY-(Upper Body Pull)
Toes to Bar Positional Work
SECONDARY- (Lower Body Pull)
RDLs
FRIDAY:
PRIMARY- (Lower Push)
Clean w/ Pause at Knee + Clean
SECONDARY- (Upper Push)
Ring Dips
SATURDAY:
PRIMARY- (Upper Pull)
Weighted Pull Ups
SECONDARY- (Lower Pull)
Single Arm KB Snatch
Week (B)
MONDAY:
PRIMARY- (Upper Body Push)
Behind Neck Power Jerk
SECONDARY- (Lower Body Push)
Front Racked Bulgarian Split Squat
TUESDAY:
PRIMARY-(Upper Body Pull)
Toes to Bar Positional Work
SECONDARY- (Lower Body Pull)
RDLs
WEDNESDAY:
PRIMARY- (Lower Push)
Clean w/ Pause at Knee + Clean
SECONDARY- (Upper Push)
Ring Dips
THURSDAY:
PRIMARY- (Upper Pull)
Weighted Pull Ups
SECONDARY- (Lower Pull)
Single Arm KB Snatch
FRIDAY:
PRIMARY- (Lower Body Push)
Back Squat
SECONDARY- (Upper Body Push)
DB Floor Press
SATURDAY:
PRIMARY- (Lower Body Pull)
Snatch w/ Pause at Knee + Snatch
SECONDARY- (Upper Body Pull)
Ring Transition Tempos & Positional Holds