Warm-up 10 Reps of Each Side Ape Forward Ape Backward Ape Forward Crab Walk Backward Crab Walk Backward Bear Crawl Forward Bear Crawl 1 Minute of Butt Kicks and High Kicks within 5 Min warm-up run Strength: 4 Sets, Heavy 6-8 Reps Dual Kettlebell Bent Rows, 2 Sec pause on the top, 3 Seconds down [...]
Warm-up 3 Sets 15 PVC Good Mornings 40 Meter Crab Walk 5 Box Jumps 40 Meter Bear Crawl 5 Pull-ups Strength: 3 Sets, Heavy 6/6 Kettlebell Single Arm Strict Press 4-6 Weighted Pull-ups Rest as needed between sets 3 Sets 50 Yard Dual Arm Farmer Carry, Heavy 8/8 Kettlebell ½ Kneel Windmills Rest as needed [...]
Active Rest Day Pick One of the Following Options: Option 1: 45 Minute light jog or Row Then Recovery Day Mobility Option 2: EMOM for 21:00 Min 1: 30 Second Bike, Row, or Jump Rope Min 2: 30 Second Hollow Hold Then Recovery Day Mobility
Warm-up 10 Forward and Backward Ape 10 Forward and Backward Bear 10 Forward and Backward Crab 1 Minute of Butt Kicks and High Kicks within 5 Min warm-up run Workout: For Time 30 Kettlebell Dual Hang Clean and Jerks (70s/53s) *Record Time and compare it on Day 20 Workout: 20:00 AMRAP 20 Kettlebell Front Rack [...]
Warm- up: 3 Sets 10 Air Squats with a 3 Second hold at bottom 10 Touchdowns 10 Arm over/unders 50 Meter Butt Kicks 50 Meter High Knees 1:00 Jump rope Strength: 4 Sets, Heavy 5 Reps TEMPO Dual KB Roller Press: 55X1 (5 Seconds down, 5 Second pause at bottom, 1 Second up) 5/5 Turkish [...]
Warm-up 2 Sets 20 Yard Butt Kicks 10 Yard Carioca each direction 20 Yard High Knees 10 Inch Worm Push-ups 5 PVC Figure 8’s each direction Strength: 4 Sets 5 Reps TEMPO Goblet Squat: 55X1 (5 Seconds down, 5 Seconds pause at bottom, 1 Second up) 5 Reps TEMPO Dual KB Press: 1x55 (1 Second [...]
Programing Intervals: 3 days On, 1 day Off, 1 off includes active rest and stretch 2 days on,On 1 day Off, 1 off is completely off User Guide “For Time” – Time the workout, complete in the shortest amount of time possible. “AMRAP” – As Many Rounds As Possible. Complete as many rounds as possible [...]
