Warm-up: 3 Sets Run 100 Meters :20/:20 Lunge position hold 10/10 Plank alternating arm/leg lifts Workout 1: 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 Workout 2: As Many Rounds as Possible in 16:00 Bike or [...]
Warm-up: 3 Sets 8 Touchdowns 8 pull-ups 8 hollow rocks :30 run in place jump ropes Then 400 Meter run Workout 1: EMOM for 9:00 Min 1: :30 Hollow hold + 5/5 Dual Overhead lunge (heavy) Min 2: :30 Cardio sprint of choice + Strict pull ups to failure Min 3: :30 Kettlebell swings + Dip to extension on [...]
Warm-up: :30 Jump rope 10 Hand release push-ups 10/10 Toe touches 10 PVC pass throughs x 2-3 Rounds Workout 1: 10-15:00 Time Cap 1:00 Of KB Bridge floor press 10 KB rescue get ups (all one direction) 1:00 KB pullovers 10 KB rescue get ups (all other direction) X 4-5 rounds not for time Workout 2: AMRAP in [...]
Warm-Up: 3 Sets 10 Touch downs 10 Step bear crawl forward and back 10 step ape crawl forward and back 10 step crab forward and back 10 Push-ups Workout: Intervals, complete each exercise before moving to the next. The last :10 rest go right into the next exercise :50 Max rep Russian KB twists :10 Rest X 4 :50 Max rep pull [...]
Warm-up Jog for 2 Minutes Rest for 1 Minute Jog for 1 Minute Two Sets of: Star Lunges x 10 per leg Toe Touches x 10 per leg Front to Back Leg Kicks x 10 per leg Workout: EMOM for 24:00 (6 Sets of each section) Min 1: 30 Seconds all out cardio + 10 [...]
Today is a Rest Day for the program! 45 Mins of one of the following: Rowing Running Biking Swimming
Skill: A: 2 sets: 30 Second Supinated-Grip Hang from Pull-Up Bar **Rest 15 Seconds 10 Push-Ups **Rest 15 Seconds 5/5 Bottom's Up Kettlebell Press **Rest 15 Seconds 8/8 Single-Arm Overhead Kettlebell Cossack Squat @ 2111 **Rest 15 Seconds 8 GHD Hip Extension @ 2012 (focus on glute activation and maintaining a hollow position) **Rest 15 [...]
Strength: A1: 8 Dumbbell Z presses, rest 30 Sec (dual arm strict press from the seated position and legs in front of you) A2: 30 Sec handstand with stomach facing wall X 4 set Skill Workout: B: 4 sets 3 Negative handstand push-ups with 4 Sec down 2/2 Pistols 6 Strict T2B Rest 1 Min [...]
Skill: A: 10 Min practice roll up to candlestick and up to standing with feet together Than try to do so with standing up with only one leg and then add jump Strength: B1: 6/6 Single arm ring row, rest 30 sec B2: 10 Beat swings in perfect hollow + 8 gymnastics kipping pull-ups or [...]
Today is a Rest Day for the program! Rest Day Recovery today!
Skill: A: 10 Min practice beat swings in rings Less power is better, focus on being in control of the rhythm. Perfect hollow and arch body position. In hollow the thumb should be pointed backwards and in the arch the thumb should be pointed forward. Workout: B: 3 set 500 Meter row 10 Deficit Handstand [...]
Skill: A: 2 Sets of: 30 Second Side Plank (left) 30 Second Scapular Circles from Push-Up Position 30 Second Side Plank (right) Rest 15 Seconds 30 Second Supinated-Grip Hang from Pull-Up Bar Rest 15 Seconds Reverse Grip Push-Ups x 10 reps @ 2-1-1-1 Rest 15 Seconds Single-Arm Kettlebell Ring Row x 5 reps each arm [...]
