re: The Greyskull Methods- A Primer

I would prefer you do this so you are regulating volume

Mobility- 5 min max should be 3 min
•10 shoulder dislocates with stick
•10 overhead squats with stick
•10 band pullaparts
•10 overhead band pullaparts
•10 banded shoulder dislocates

warmup- 3 rounds no rest between exercises. 1:30 min rest between rounds. (10 min max)
• Push up Variant Progression
• Pull up (Dead Hang) or Progression
• Overhead Squat progression-10 reps (starting with bar, add 5 lbs per week)
• Burpee Progression (VC1 or other)
• “L Sit” for max time


Power Lift Strength Training(15 min max including warmup):
One per Gym Day:
1. Press 2 x 5, 1 x 5+
2. Squat 2 x 5, 1 x 5+
3. Deadlift 1 x 5+
4. Bench Press 2 x 5, 1 x 5+

Speed Lift Strenght training after power lift (12 min max):
One per Gym Day:
1. Snatch 10 min EMOM- 3 reps per round
2. Overhead Squat- 5 x 8 strict 2 min rest
3. Powerclean 10 min EMOM- 5 reps per round
4. Jerk- 10 min EMOM- 3 reps per round

Metcon- either at the CF Gym or where ever. (20 min max)


could also cut out the speed lifts and combine the strength lifts for a 3 day format in the traditional gslp A/B format.




if not you could do something like this 3 days a week. (remember goal is fatloss so we are reducing volume some)

Mobility- 5 min max should be 3 min
•10 shoulder dislocates with stick
•10 overhead squats with stick
•10 band pullaparts
•10 overhead band pullaparts
•10 banded shoulder dislocates

warmup- 3 rounds no rest between exercises. 1:30 min rest between rounds. (10 min max)
• Push up Variant Progression
• Pull up (Dead Hang) or Progression
• Overhead Squat progression-10 reps (starting with bar, add 5 lbs per week)
• “L Sit” for max time

Power Lift Strength Training(15 min max)(running A/B/A/B rotation):

Day A:
Bench or variation- 1x5, 1x5+
Press Or Variation- 1x5, 1x5+
supplmental arm movement i.e. curls, close grip pushups etc- 2 sets max reps

conditioning- burpee challenge progression


Day B
Deadlift or varation-1x5+
Squats- 1x5, 1x5+
supplmental arm movement i.e. curls, close grip pushups etc- 2 sets max reps

Conditioning- burpee challenge progression


On Tuesday/Thursdays you would do mobility & Warmup and then progress on the jump rope starting with 5 min and then perfomr the metcon. Metcon is held to 20 min max. no fricking hour long chippers or some other dumbshit.


on either program above we do the fasted walking working towards the 360 challenge (360 min of fasted walking weekly)

Gonna try and write an article soon on a similar program i now recommend for most people just looking for fitness.