P.I.T - Performance Integrative Training

MONDAY 6-8-26
20-15-10-5
squat thrusters
pullups
60 sec plank

3X
10 atomic pushups
12 inv ring row

TUESDAY 6-9-26
500m row

5X
5ea lateral skater plyos
25ea Battlerope alt sgl
20 KB swings

500m row

3X
15 deadlift
15ea lateral band step

500m row

WEDNESDAY 6-10-26
4X
100 jumprope sgl
10ea DB rvrs lunge rotation
25 Abmat situps
400m run

3X
10ea DB curls
15 skull crushers
10ea DB step-ups
10 ab roller

THURSDAY 6-11-26
8X
4 chinups
4ea DB sn**ch
8 slam ball

3X
12ea DB SLDL
12ea sidewinders
50 Battlerope dbl

2X
Quadruped bandwork

FRIDAY 6-12-26
4X
250m row -or- 200m run
10 burpees
15 K2E
15 bentover row
15 bentover DB back fly

MONDAY 6-1-26
3X
Battlerope: 10 slam, 50ea alt sgl
15ea sidewinders
15 KB swings
15 box jumps
90 sec weighted plank

3X
Battlerope: 35 dbl
15 hanging st. leg raise
15 push press
15 RDL

TUESDAY 6-2-26
4X
5ea DB sn**ch
15 bentover DB back fly
25 Abmat situps
500m row

3X
10ea sgl leg flat bridge
10ea crossover leg lift
10ea oblique situps
15 back ext on ball

WEDNESDAY 6-3-26
4X
25ea side plank hip dips
25-20-15-10 front squats
10-8-7-5 pullups
400m run

3X
12ea 1/2 kneel DB curls
15 tri pressdown
10ea DB side front OH raise

THURSDAY 6-4-26
Work for 30 min
5 DB burpee press
5 deadlift
Farmer carry
5ea sledgehammer swings
Farmer carry

FRIDAY 6-5-26
3X
10ea Clydesdale wkg lunge
15 inv ring rows

3X
15 slam ball
7ea DB curtsey lunge

3X
25 jumprope dbl
10ea DB step-ups

3X
15 DB lateral raise
35ea mountain-climbers

TUESDAY 5-26-26
3X
100 jumprope sgl
35 Abmat situps
15 back ext band splitters

4X
7 pullups
15 front squat

4X
15 DB incline row
10ea DB rvrs lunge rotation

WEDNESDAY 5-27-26
5X
15 KB swings
10 box jumps
20 hover-plank saw
10 hanging st leg raise

3X
400m run
10ea band hydrant
15ea band hip ext
15ea lateral band step
10ea oblique ball situp

THURSDAY 5-28-26
3X
5ea DB sn**ch
10ea bow & arrow
10ea weighted jack knives

7X
7 push press
7 deadlift
7 atomic pushups
7 RDL

FRIDAY 5-29-26
2X
25 slam ball
25ea walking lunges
25 inv ring row
25ea step-ups
75 sec wall sit
25 calorie row

2X
10ea halo shdr rotation
10ea rainbow shdr rotation
20 curls
20 skull crushers

MONDAY 5-18-26
Dumbbell supersets:
2 sets, 15 reps each

Front squat
Biceps curls

Pushups
Bentover back fly

Split-squat
Upright row

Chest fly
Bentover fly

RDL
Skull crushers

TUESDAY 5-19-26
4X
10ea sidewinders
125 jumprope sgl
60 sec plank
2 min row
25 Abmat situps
3 min treadmill

WEDNESDAY 5-20-26
5X
35ea Battlerope alt sgl
15 KB swings
10 seated DB SHDR press
10ea DB step-ups

3X
15 DB DL triple ext.
15 hanging leg raise
15 DB lateral raise

THURSDAY 5-21-26
2X w/ bands
15 modified candlestick
15ea hydrant
20ea bent knee hip ext
25 ad/abduction
20ea lateral band step

3X
7ea lateral skater plyo
10ea DB curtsey lunge
15 ball bridge
15 ham curls
15 knee tucks
15 back ext band splitters
10ea oblique ball situp

FRIDAY 5-22-26
5X
5ea DB sn**ch
5 box jumps
5 pullups

3X
12 supine OH pullovers
12ea DB walking lunge
12 inv ring row

3X
35 physio ball crunch
12 barbell drag curl
12 DB tri kickback

MONDAY 5-11-26
3X
15 KB swings
15 DB bench press
15 inv ring row

3X
15 push press
15 RDL
60 sec weighted plank
15 K2E

TUESDAY 5-12-26
4X
400m run
8 chinups
8ea rvrs lunge rotation
25 Abmat situps

2X
15 ham curl bridge
15ea fire hydrant
15ea ham ext

WEDNESDAY 5-13-26
5X
5ea DB sn**ch
10ea sidewinders
10 1/4 squat jumps (rings)
10ea side-plank hip dip
20 slam ball
200m row

THURSDAY 5-14-26
10X
7 deadlift
7 atomic pushups
5es renegade row

2X
15 DB lateral raise
15ea lateral band step
15 band splitters

FRIDAY 5-15-26
2X
200 jumprope sgl
25ea sledgehammer swings
60 sec wall-sit w/ med ball
25 jumping pullups

3X
50ea Battlerope alt sgl
50 dbl
15ea 1/2 kneel DB curls
15 skull crushers

MONDAY 5-4-26
5X
7ea sidewinders
10 band pushups
200m row

2X
12ea sgl leg bridge (ball)
12ea sgl leg curl (ball)
12ea oblique side situps

TUESDAY 5-5-26
Work for 25 min
15 KB swings
15 squats
10 inv ring row
50 jumprope sgl
15 bentover DB back fly

WEDNESDAY 5-6-26
3X
10ea lateral skater plyos
15 box jumps
1 lap plank ladder walk

50-40-30-20-10
jumprope dbl
Abmat situps
side-plank iso hold (each)

3X
10 biceps curls
15 seated OH DB tri ext

THURSDAY 5-7-26
3X
5ea DB sn**ch
1 lap farmer carry
DB walking lunges to tire
10ea sledgehammer swings
DB walking lunges back
15 deadlift

3X
10 ab roller
10 diver crunch
10ea fig 4 leg lift

FRIDAY 5-8-26
800m run

7X
5 chinups
8 push press
15 slam ball

800m run

MONDAY 4-27-26
400m run/ 500m row

3X
10ea sidewinders
15ea 1/2 kneel 1-arm DB press
15 RDL
60 jumprope sgl

400m run/ 500m row

3X
7ea lateral skater plyos
15 flat DB fly
15 bentover row
15 bentover DB back fly

400m run/ 500m row

TUESDAY 4-28-26
3X
35 KB swings
15ea alt curtsey lunge
15 pullups

3X
35 squats
15 inv ring row
35 Abmat situps

WEDNESDAY 4-29-26
4X
6ea DB sn**ch
60 sec plank saw
12 box jumps
12 K2E

3X
15 DB lateral raise
15 biceps curls
15 skull crushers
25ea side st. leg raise

THURSDAY 4-30-26
2X
15ea side plank hip dip
15 supine st leg lift

15-12-10-8-7-5
Slam ball
DB bench press
Deadlift

2X
12ea DB SLDL
15 ab roller

FRIDAY 5-1-26
3X
35ea Battlerope alt sgl
15ea landmine
25 DB toe-touches

3X
35 Battlerope dbl
12ea sledgehammer swings
20 diver crunch

3X
10ea fig 4 leg lift
10 bridge
10 ham curls

MONDAY 4-20-26
3X
10 pullups
15 ab roller
20 slam ball

3X
5ea DB sn**ch
10 box jumps
15 knee tucks

3X
15 incline DB row
15 RDL
15 ea fig 4 leg lift

TUESDAY 4-21-26
4X
250m row
12ea up chop
10ea plank hand to 4arm
400m run

3X
15 DB tri kickback
15 back ext band splitter
15ea lateral band step

WEDNESDAY 4-22-26
5X
15 KB swings
10 goblet squat
10 push press

3X
10ea Clydesdale wkg lunge
10 DB chest fly
15 v-ups

THURSDAY 4-23-26
750m row
12ea sidewinders
10 ring row
10 modified candlestick
25 Abmat situps

500m row
12ea sidewinders
15 ring row
15 modified candlestick
20 Abmat situps

250m row
12ea sidewinders
20 ring row
20 modified candlestick
15 Abmat situps

FRIDAY 4-24-26
3X
10ea lateral skater plyo
150 jumprope sgl
90 sec weighted plank
15ea DB SLDL
15ea DB step-ups
5 min incline walk

3X
12 biceps curl
12 triceps pressdown
15 DB lateral raise

MONDAY 4-13-26
3X
15 KB swings
70 sec weighted plank

- 50ea 1/2 kneel Battlerope sgl

3X
12 atomic pushups
15 box jumps

- 50ea 1/2 kneel Battlerope sgl

3X
12 push press
15 RDL

TUESDAY 4-14-26
5X
5 chinups
10 front squat
7ea sidewinders

4X
5ea DB sn**ch
10 inv ring row
8ea alt fwd lunge

3X
15 curls
15 ab roller
15 skull crushers

WEDNESDAY 4-15-26
4X
25 jumprope dbl
25 Abmat situps
15 K2E

4X
400m run
25 plank saw (physio ball)
12 DB lateral raise

THURSDAY 4-16-26
5X
10 deadlift
10 flat DB chest fly on ball
10 slam ball

3X
10ea 1-arm DB SLDL
10ea 1/2 kneel DB curl to press

FRIDAY 4-17-26
Work for 30 min.
10ea step-ups
25 Battlerope hedgetrimmers
45 sec wall sit w/med ball
200m row

MONDAY 4-6-26
1 mile run/ 2000m row
10 atomic pushups
10 ab roller

800m run/ 1000m row
15 atomic pushups
15 ab roller

400m run/ 500m row
20 atomic pushups
20 ab roller

3X
15 cable tri pressdown
15 DB lateral raise

TUESDAY 4-7-26
3X
10 ea sidewinders
Farmer carry

5X
15 KB swings
10 slam ball

3X
5 squat jumps
12ea split-squat
12ea SLDL

WEDNESDAY 4-8-26
5X
5ea DB sn**ch
20 max pull on rower
5 chinups

5X
10 bentover BB row (UHG)
10 K2E

3X
12ea 1/2 kneel DB curls
15 weighted diver crunch

THURSDAY 4-9-26
5X
5ea box repeater hops
10 hover plank saw
5ea hover plank circles
15 knee tucks

3X
100 jumprope
35 Abmat situps
50 Battlerope dbl
10ea oblique ball situp

FRIDAY 4-10-26
20-15-10-5
Standing shoulder press
Squats
1-arm DB row
RDL

3X
15ea side plank hip dip
15 supine st. leg raise
10ea band hydrant
10ea band hip ext
5ea dir. circles
15 ad/abduction
15ea lateral band step