​​DEMAND MORE OF YOURSELF    

Rounds I/II 5-25 Reps
Push Ups @ Wide Hands
Pull Ups @ Wide Grip
Row, Run, or Jump Rope 200
Repeat x 2
Rounds III/IV 5-25 Reps
Push Ups @ Military Hands
Pull Ups @ Shoulder Grip
Row, Run, Jump Rope 200
Repeat x 2
Rounds V/VI 5-25 Reps
Incline Push Ups
Plank Row/Snatch Grip Bent Row
Row, Run, Jump Rope 200
Repeat x 2
Round VII/VIII 5-25 Reps
Push Ups @ Dive Bomber
DB Suitcase Row
Row, Run, Jump Rope 200
Repeat x 2
Round IX/X 5-25 Reps
Cross Bench Pull Over @ DB 
Pull Up Narrow Grip
Row, Run, Jump Rope 200
Repeat x 2
Round XI/XII Optional
DB ‘V’ Sit Bench Press
Rope Pull Up
Row, Run, Jump Rope 200

Repeat x 2
Scale Up:  
Perform the WOD with a vest.
Use DB’s, Ring PU’s, BB etc. for the Chest portion of the WOD

Scale Down:

Perform the WOD with assisted Pull Ups: i.e. Bands, Box, Bench, Jump etc.
PU’s from Knees or Wall




S.O. Xtreme


Xtreme is a High Intensity Protocol designed for athletes demanding more of themselves. Each component is designed to give the maximum Metabolic Conditioning prescription combined with workload. Each series alternates between opposing  muscle groups. (Working the Chest and immediately following with the Back.  Working Biceps and then Triceps.)


Work in a rep range  of 8-12 for muscle hypertrophy, 5-8 for strength, and 12-15 for endurance and stamina. If you follow my 25 rep protocol divide the component into parts but rest as little as possible.


I work a 25 rep protocol as fast as I can perform the exercise correctly. I will add weight (loads) to force the 25 rep pattern into 2 or more attempts. i.e. 13 and 12 or 9, 9, 7 etc.  I like the 25 number as it allows for 50 reps in the double rounds and creates a tremendous WOD.


Use loads that allow you to complete each exercise in good, safe, form.  Loads MUST challenge you to achieve your desired 

outcome: Hypertrophy, Strength, Power, Lean Muscle development.


Body Weight: This is excellent for those of us needing a fitness protocol but have joint or adaptive issues. I make use of rubber tubing and sandbags etc.

Rounds I/II 5-25 Reps
Hang Clean Jerk DB/BB
Straight Bar Barbell Curls
Row, Run, or Jump 200
Repeat x 2
Rounds III/IV 5-25 Reps
Swimmers Press DB
Full Supination Curl
Row, Run, Jump Rope 200
Repeat x 2
Rounds V/VI 5-25 Reps
Side Lateral DB Flies 
In-Out DB Curl
Row, Run, Jump Rope 200
Repeat x 2
Round VII/VIII 5-25 Reps
DB Front Rise
DB Static/Full Curls
Row, Run, Jump Rope 200
Repeat x 2
Round IX/X 5-25 Reps
Standing Row
Squat Curl
Row, Run, or Jump Rope 200
Repeat x 2
Round XI/XII Optional
Bands Reverse Flies
Band Full Curl
Row, Run, Jump Rope 200
Repeat x 2
Scale Up:  
Increase Loads
Scale Down:
Decrease Loads

Xtreme

Shoulders/Arms/Abdominals 

Rounds I/II 5-25 Reps
Drop Squat
Straight Bar Barbell Curls
Triceps Kick Back-Dumbbell

25 Sit Ups
Repeat x 2
Rounds III/IV 5-25 Reps
Box Step alt. legs
Reverse Grip Plank Pull Up
Diamond PU

25 Flutter Kicks
Repeat x 2
Rounds V/VI 5-25 Reps
Forward Lunge
Incline DB Curls
Ring/Bar Dip

25 Crunches
Repeat x 2
Round VII/VIII 5-25 Reps
Side Lunge
DB Reverse Curl
Skull Crusher

25 Side Crunches
Repeat x 2
Round IX/X 5-25 Reps
Overhead Squat DB/BB
Pull Up-Wide Grip
Close Grip BP
Repeat x 2
Round XI/XII Optional 5-25 Reps
Back Lunge
Band Full Curl
Band Triceps Extension

​Repeat x 2
Scale Up:  
Perform the WOD with a 20# Vest 

Use DB's for added stress
Scale Down:
Perform the WOD with light loads

Xtreme

Legs/Arms/Abdominals 

Xtreme

Chest/Back/Abdominals 

​​​

And whatsoever you do, in word or deed, do all in the name of the Lord Jesus, giving thanks to God and the Father by Him.

Col 3:17