Warm-up: 2 Sets Run or Row 400 Meters 15 PVC Good mornings  20 PVC Pass Throughs 10/10 Up and Over the Fence Workout 1:  EMOM for 10:00 Min 1:  5/5 Single arm pistols  or 5/5 Russian step ups (heavy) Min 2: 8/8 Single ring row with KB rotation *Coach's Notes: Ensure that the athlete can do a pistol before [...]

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

Today is an Active Rest day for the program! Today aim for 10,000 Steps or some active recovery that you enjoy. A day that keeps your max heart rate under 70% (walk, hike, yoga, swim, etc.) Recovery: Rest Day Recovery  

Warm-up 1:00 Jump rope 10/10 High kicks 5/5 Overhead med ball walking lunges 5/5 PVC figure 8's x 2 Sets Workout 1: 12:00 Time Cap, work the order, rest as needed, increasing weight 12/12-10/10-8/8-6/6 KB renegade row with support  12/12/-10/10-8/8-6/6 Single Arm Kettlebell Cradle/Single Arm Suitcase Box Step Ups 12-10-8-6 Dual KB push press Rest 1-3:00 Between workouts [...]

Warm-up: 2 Sets Run 800 Meters 15/15 Spiderman push-ups 10/10 Hip openers Workout 1: EMOM for 12:00 Min 1: :30 Hollow rock + 5/5 Dual Overhead lunge (heavy) Min 2: :30 Cardio sprint of choice + Decline push-ups ok KBs to failure  Min 3: :30 Kettlebell swings + Dip to extension on KBs to failure *Coach's notes [...]

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

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