Warm-up: 2 Sets 12/12 PVC Side Swings 12/12 Hip Circles :30 Max Rep Jumping Jacks 12/12 Toe Touches Workout 1: 10-12:00 Time Cap,  Turkish get ups x 1/1, 2/2, 3/3, 4/4, 5/5……. Single arm lawnmowers x 5/5 KB Russian twists x 20/20 *Coach's Notes Have the athletes practice the TGU and lawnmowers before starting the clock. Have them start [...]

Today is an Active Rest day for the program! Pick one of the following: Choose ONE of the following Options Run: 400m repeats, recovery jog 200m, perform until pace or form deteriorates Row: 500m repeats, recovery row 250m, perform until pace or form deteriorates Recovery: Rest Day Recovery

Today is a Rest Day Here is you Mobility for the Day!

Warm-up 1:00 Jump rope :30 Over/under arm swings x 2 Workout 1:  EMOM for 12:00 Min 1: :30 All out cardio of choice + 10 Single arm KB press (heavy, non dominant) Min 2: :30 All out cardio of choice (something different than min 1) + 10 Single arm KB press (heavy, dominant arm) Min 3: :30 [...]

Today is an Active Rest day for the program! Pick one of the following: Choose ONE of the following Options Run: 400m repeats, recovery jog 200m, perform until pace or form deteriorates Row: 500m repeats, recovery row 250m, perform until pace or form deteriorates Recovery: Rest Day Recovery

Warm-up: 2 Sets, 10 Yards of each High knees Butt kickers Carioca Broad Jumps Double Leg Bounding Workout 1: EMOM for 15:00 Min 1: :30 Hollow hold + 7 Dual KB push press (heavy) Min 2: :30 Cardio sprint of choice + 5 Dual KB snatch (heavy) Min 3: :30 Kettlebell swings  *Coach's Notes: Practice the dual [...]

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