Warm-up: 15/15 Single leg bridges :45 Jump Rope :20/:20 Lunge position hold :45 Jump Rope Thoracic warm-up Workout: 15:00 EMOM Min 1: 45 Seconds of max KB Bridged floor press Min 2: 20 Second Chinese plank + 10 KB pull overs Min 3: 8/8 KB rescue get ups Min 4: Floor wipers holding two KBs straight arm [...]
Warm up: Easy jog 400 Meters 10/10 Hip circles 20 Meter High knees 20 Meter Butt kickers 20 Meter "A" Skip 20 Meter High kicks Workout 1: 12:00 Time cap, work the order, build in weight, rest as needed 10 KB single arm/single leg deadlifts, left side 6/6 Alternating single arm KB ground to overhead 10 KB single leg deadlifts, [...]
Today is an Active Rest day for the program! EMOM for 45 Min around the world: Min 1-Rowing Min 2- 1 Min plank Min 3- Air Dyne Min 4- Body Weight Lunges Min 5- Single-Unders Recovery: Rest Day Recovery
Warm-up: 2 Sets 10/10 Ankle roll outs 10/10 PVC leg swings 10/10 Hip circles :20-:30 Inverted hollow hold Workout 1: EMOM for 18:00 Min 1: 20 Seconds max box jumps + 20 Seconds max American swings Min 2: 20 Seconds max jumping pull ups + 7/7 Dual front rack KB lunges Min 3: 20 Seconds max goblet butterfly sit [...]
Warm-Up: 3 minutes jump rope practice work on Double-unders then 2 x 10/10 Single arm Kettlebell Deadlift 12 walking lunge steps 6 push-ups Workout 1: 10:00 Time Cap, move through the order, go heavy, rest as needed 7 Dual KB bent rows, 2 Sec pause at top 7/7 KB roller or bench press 7/7 KB side plank hip taps [...]
Today is a Rest Day Here is you Mobility for the Day!
Today is an Active Rest day for the program! EMOM for 45 Min around the world: Min 1-Rowing or running Min 2- :30/:30 side plank Min 3- Cal bike Min 4- Inchworms Min 5- Single-Unders Recovery: Rest Day Recovery
Warm-up: 5/5 PVC figure 8's 15 Kip swings 20 Second ring pec stretch 5/5 Alternating lateral lunge x 3 Sets Workout 1: EMOM for 12:00, go heavy Min 1: 8 Dual KB clean and jerk Min 2: 8 Single Arm/Leg RDL (right arm KB/right leg back) Min 3: 8 Single Arm/Leg RDL (left arm KB/left leg back) Min 4: [...]
Warm-up: 5 Inchworms 10 Over/under arm swings 10 PVC good mornings x 3 Sets Workout 1: 10-12:00 Time Cap, Rest as needed, build in weight 12/12-10/10-8/8-6/6 Dual Front rack Bulgarian split squats 12/12-10/10-8/8-6/6 Single arm roller press 12/12-10/10-8/8-6/6 Single arm lawn mowers Workout 2: AMRAP in 12:00 10 Pull-ups 10 Decline push-ups, hands on KBs/feet on box :30 [...]
Active Rest Day Pick One of the Following Options: Option 1: 45 Minute light jog or Row Then Recovery Day Mobility Option 2: Take a Yoga or Stretch class Option 3: Get outdoors for 45 Min to an hour and do something enjoyable Then Recovery Day Mobility
Warm-up: Run 200 Meters 10/10 Front to back kicks 10/10 Side swings 10 Pike ups x 2 Sets Workout 1: EMOM for 12:00 Min 1: Right Arm Kettlebell Overhead/Left Arm Farmer Carry Walk x Max distance in :50 Min 2: Left Arm Kettlebell Overhead/Right Arm Farmer Carry Walk x Max distance in :50 Min 3: Alternating bent rows [...]
Warm-up: 4 Sets 5/5 Alternating pigeon 10 Over/under arm swings Strength: EMOM for 10:00 Min 1: 7 Dual KB cleans Min 2: 6/6 Side-center-side planks WOD: With a continuous clock Max reps in :30 of each: Dip to extension on KBs Burpee deadlifts Clockwise halos Push-ups Counter clockwise halos Rest 1:00 x 4 Pick a new order [...]
