each week you will complete workout a and workout b for the prescribed number of weeks. these workouts will be your 'primary' sessions. they can be scheduled any way you choose, preferably with a day in between
recommended supplemental training: 1-2x per week - cardio, bodyweight metcon, body part focus. this is in addition to your primary sessions and can be done the same day or on off days.
this 2 week training phase will be focusing on stability training. slow and controlled repetitions through a full range of motion.
this 2 week phase will introduce you to 'circuit training.' the exercises from phase 1 will remain the same but the structure will be modified. the focus is to slowly increase the total amount of work done throughout the session while maintaining proper form
the last 2 week phase of the program focuses on interval training. the goal is to perform as many quality reps within the time allotted. these time based workouts will increase the intensity and produce a big metabolic burn.