Rx Athlete

Full Body Warm-up (V2)

1. Foam Roll Hamstrings, Hip Flexors, Lats, and Thoracic Spine x 30s each side - small 1-2” motion *All foam rolling should be non-painful so remove pressure as needed 2. Active Straight Leg Raises: 2 x 5 each 3. Adductor Rockback Thoracic Rotations: 2 x 5 each 4a. Banded Pull-apart: 3 x 10 4b. BW Glute Bridge: 3 x 10 5. Warm-up all 4 movements in your training today for 3 sets x 3-5 reps each 6. Plyometric Variation: 3 x 3. Rest 45s. *Choose either a box jump or plyo push-up variation. Alternate these each session.

Front Box Squat

4 x 6

Neutral Grip Pull-ups

4 x 6

DB Single Arm Push Press

3 x 8

Feet Elevated Hip Thrust + Band

3 x 20

2-3 Rounds of: 15 Calorie Max Effort Air Bike 10 Kettlebell Clean + Press (moderate load) Rest 3:00 - 4:00 between rounds. - Goal: Hard effort, RPE 9. You should need the entire rest interval. For ladies, perform 10-12 cals per set.

Feet Elevated Stir The Pot

3 x 0:20

Cooldown

1. Worlds Greatest Stretch x 8 total reps 2. Recovery Breathing x 8 breaths - 5s nasal inhale + 1s hold at top + 5s nasal exhale in supine position + 1s hold at the bottom.

Conditioning Warm-up

​​1. Foam Roll Adductors: 60s of 1-2" motion on each side *All foam rolling should be non-painful so remove pressure as needed 2. Rock back Adductor Stretch x 30s small rocking + 30s static hold each 3. Shin Box x 10 total reps 4. Table Top + Hip Thrust x 8-10 each side 5. Alt. KB Lateral Squat: 2-3 x 3-5 each. Rest as needed. 6. KB Squat Jumps: 3 x 3. Rest 45-60s. *light load for maximal height

Kettlebell Snatch

5 x 10

Single Arm Front Rack Carry

5 x 100

Ski Erg

5 x 20

Single Arm Front Rack Carry

5 x 100

No Push-up Burpees

5 x 20

Air Bike

5 x 20

Parasympathetic Breathing

10 Nasal Breathes 5 second inhale 1-second hold at the top 5 second exhale 1-second pause at the bottom *Turn off the music and make sure you’re in a relaxing state. The goal is to start the recovery process before leaving the gym

Full Body Warm-up (V2)

1. Foam Roll Hamstrings, Hip Flexors, Lats, and Thoracic Spine x 30s each side - small 1-2” motion *All foam rolling should be non-painful so remove pressure as needed 2. Active Straight Leg Raises: 2 x 5 each 3. Adductor Rockback Thoracic Rotations: 2 x 5 each 4a. Banded Pull-apart: 3 x 10 4b. BW Glute Bridge: 3 x 10 5. Warm-up all 4 movements in your training today for 3 sets x 3-5 reps each 6. Plyometric Variation: 3 x 3. Rest 45s. *Skip #6 and go right to B1/B2

Band Assisted Plyo Push-ups

7 x 3

Hang Power Clean From Mid Thigh

7 x 3

Strict Ring Dips

3 x MAX

Pronated Grip Ring Rows

3 x MAX

Alt. Lateral KB Squat

3 x 12

Ski Erg

8 x 0:15

Half-Kneeling Banded High To Low Chop

3 x 10

Cooldown

1. Worlds Greatest Stretch x 8 total reps 2. Recovery Breathing x 8 breaths - 5s nasal inhale + 1s hold at top + 5s nasal exhale in supine position + 1s hold at the bottom.

Conditioning Warm-up

​​1. Foam Roll Adductors: 60s of 1-2" motion on each side *All foam rolling should be non-painful so remove pressure as needed 2. Rock back Adductor Stretch x 30s small rocking + 30s static hold each 3. Shin Box x 10 total reps 4. Table Top + Hip Thrust x 8-10 each side 5. Alt. KB Lateral Squat: 2-3 x 3-5 each. Rest as needed. 6. KB Squat Jumps: 3 x 3. Rest 45-60s. *light load for maximal height

45-60 minutes on the clock: Cyclical Work eg. rower, bike, ski erg, air runner (choose one) *Every 15:00 starting at 0:00 (this workout starts with the below work) perform: 20 Kettlebell Halos (10 each) 20 Calories on a different cyclical piece 20 Hollow Rocks - Goal: This should be an 'easy' aerobic session, all conversational. The listed work is done at 0:00 then the remaining time is on the cyclical piece of your choosing. When the clock hits 15:00, get off the cyclical piece and perform the 20, 20, 20. Once that is complete, get back on the cyclical piece for the remaining time until another 15:00 has passed. Follow this sequence for 45-60 minutes.

Parasympathetic Breathing

10 Nasal Breathes 5 second inhale 1-second hold at the top 5 second exhale 1-second pause at the bottom *Turn off the music and make sure you’re in a relaxing state. The goal is to start the recovery process before leaving the gym

Full Body Warm-up (V2)

1. Foam Roll Hamstrings, Hip Flexors, Lats, and Thoracic Spine x 30s each side - small 1-2” motion *All foam rolling should be non-painful so remove pressure as needed 2. Active Straight Leg Raises: 2 x 5 each 3. Adductor Rockback Thoracic Rotations: 2 x 5 each 4a. Banded Pull-apart: 3 x 10 4b. BW Glute Bridge: 3 x 10 5. Warm-up all 4 movements in your training today for 3 sets x 3-5 reps each 6. Plyometric Variation: 3 x 3. Rest 45s. *Choose either a box jump or plyo push-up variation. Alternate these each session.

Hybrid Stance Deadlift

5 x 4 @ 70 %

DB Rear Foot Elevated Split Squats

3 x 10

Close Grip Chin-up

3 x MAX

Low Handle Sledpush

5 x 100

Farmer Carry

5 x 100

KB Push Press

5 x 10

Cooldown

1. Worlds Greatest Stretch x 8 total reps 2. Recovery Breathing x 8 breaths - 5s nasal inhale + 1s hold at top + 5s nasal exhale in supine position + 1s hold at the bottom.

Conditioning Warm-up

​​1. Foam Roll Adductors: 60s of 1-2" motion on each side *All foam rolling should be non-painful so remove pressure as needed 2. Rock back Adductor Stretch x 30s small rocking + 30s static hold each 3. Shin Box x 10 total reps 4. Table Top + Hip Thrust x 8-10 each side 5. Alt. KB Lateral Squat: 2-3 x 3-5 each. Rest as needed. 6. KB Squat Jumps: 3 x 3. Rest 45-60s. *light load for maximal height

EMOM 20: Minute 1: 15s Handstand Hold Minute 2: 15s L-Sit Hold Minute 3: 15s Barbell Cycling (your choice of light snatch or clean) Minute 4: Rest - Goal: Resist the urge to go longer than the set time as we'll increase this each subsequent week.

AMRAP 20: 100 ft. Sled Drag Forward 100 ft. Sled Drag Backward 100 ft. Sled Drag Facepulls 100 ft. Sled Drag Extensions - Goal: Use a moderate/heavy load and shoot for 5 rounds.

Cooldown

1. Worlds Greatest Stretch x 8 total reps 2. Recovery Breathing x 8 breaths - 5s nasal inhale + 1s hold at top + 5s nasal exhale in supine position + 1s hold at the bottom.