The Traveler - Nine27 Athletics

Nine27 Daily Warm Up

3 Minute Cardio (Run, Row, Bike, Etc) 2 Minutes Focused Stretch Lower Body (Athlete choice - Ex. Toe touch, pigeon, deep lunge) 2 Minutes Focused Stretch Upper Body (Athlete choice - Ex. PVC Shoulder Stretch, Lat Pull) 3 Minutes Dynamic (Athlete choice - Ex. High knees, arm circles, PVC pass throughs, duck walk)s

METCON

For Time 1 Mile Run 60 Sit Ups 50 Push Ups *Break up sit ups and push ups as needed *Goal is to keep moving

STRENGTH

At Your Own Pace 30 - 20 - 10 Dumbell Strict Press (Both arms at the same time) Dumbell Deadlift *Go up in weight each set *Each set should be unbroken *Minimize rest as able between sets DB Strict Press: https://youtu.be/AqzDJHxynwo DB Deadlift: https://youtu.be/JNpUNRPQkAk

Traveler

21 Minute EMOM 1: 45 Second Front Plank 2: 45 seconds of max air squats 3: 45 Seconds of max push ups

Nine27 Daily Warm Up

3 Minute Cardio (Run, Row, Bike, Etc) 2 Minutes Focused Stretch Lower Body (Athlete choice - Ex. Toe touch, pigeon, deep lunge) 2 Minutes Focused Stretch Upper Body (Athlete choice - Ex. PVC Shoulder Stretch, Lat Pull) 3 Minutes Dynamic (Athlete choice - Ex. High knees, arm circles, PVC pass throughs, duck walks)

Complete in any order and any mix 5 Minutes of Wall Sits 4 Minutes of Front Bridge *Goal of this is to build grip and quad capacity *Break up as you need, but get all the work done

10 Minute AMRAP 20 Step Ups to Box (or set of stairs) - goal is 15-24in 10 Burpees *Simple but effective *Keep moving on step ups - use these to catch your breathe from burpees

Nine27 Daily Warm Up

3 Minute Cardio (Run, Row, Bike, Etc) 2 Minutes Focused Stretch Lower Body (Athlete choice - Ex. Toe touch, pigeon, deep lunge) 2 Minutes Focused Stretch Upper Body (Athlete choice - Ex. PVC Shoulder Stretch, Lat Pull) 3 Minutes Dynamic (Athlete choice - Ex. High knees, arm circles, PVC pass throughs, duck walk)s

Run - 20 Minutes *The goal is to keep moving *If you are experienced, pick up the pace - if less so, pick an interval to work at (mix in walking if needed)

Tabata - Weighted Squats 12 Rounds - 20 Seconds on / 10 Seconds off Hold a Dumbbell or Kettlebell at the chest and work perfect squats during the work period *Goal is to build capacity in your legs to work *Set the weight down during the rest

12 Minute AMRAP 12 Sit Ups 10 Alternating Lunges 8 Burpees

Nine27 Daily Warm Up

3 Minute Cardio (Run, Row, Bike, Etc) 2 Minutes Focused Stretch Lower Body (Athlete choice - Ex. Toe touch, pigeon, deep lunge) 2 Minutes Focused Stretch Upper Body (Athlete choice - Ex. PVC Shoulder Stretch, Lat Pull) 3 Minutes Dynamic (Athlete choice - Ex. High knees, arm circles, PVC pass throughs, duck walk)s

4 Rounds For Time 40 Single Under Jump Ropes 30 Mountain Climbers (2 Count) 20 Kettlebell Swings at 44/22 Lbs *If no KB available, do Dumbbell Hang Snatch *If no jump rope available do side to side line hops

4 Rounds Not For Time 8 Dumbbell Bench Press 16 Bulgarian Split Squats (8 each leg)' *Use same weight for both movements Dumbbell Bench Press: https://youtu.be/G9nf-QZeYWI Bulgarian Split Squat: https://youtu.be/nZGFhCrAIVo

Nine27 Daily Warm Up

3 Minute Cardio (Run, Row, Bike, Etc) 2 Minutes Focused Stretch Lower Body (Athlete choice - Ex. Toe touch, pigeon, deep lunge) 2 Minutes Focused Stretch Upper Body (Athlete choice - Ex. PVC Shoulder Stretch, Lat Pull) 3 Minutes Dynamic (Athlete choice - Ex. High knees, arm circles, PVC pass throughs, duck walk)s

5 Rounds on the clock 10 Dumbbell Lawnmower Pulls (5 Each Arm) - Heavy 20 Calf Raises on elevated surface (2-3in) *Rest no more than 30 seconds between movements Lawnmower Pulls: https://youtu.be/HZJbG3HZz58

14 Minute AMRAP 5 Pull Ups 10 Walking Lunges 1 Minute Max distance push on the bike *Score is total distance covered on the bike *Scale pull ups to jumping or banded as needed *If no pull up bar, do bent over rows with weight available

4 Rounds For Time 30 Flutter Kicks 20 Ground to Overhead w/ 20-30lb object 1 Minute Wall Sit *If you have a Kettlebell or Dumbbell great - if not use an object that weighs around 20lbs that you can grab (backpack or water jugs work great!)