Contemporary Athlete
Features
4 sessions per week
Must use App app to view and log training
Program Training
Prep
A
Warm-up (open)
10 x high knee pulls 10 x shoulder circles (forward and back) 10 x leg kicks 10 x plank shoulder taps 10 x glute bridges 10 x reverse lunges 10 x bdwt squats 10 x push-ups 10 x pike-ups 5 x world's greatest stretch
Conditioning
B
KBS: 30 rounds x 30 sec on / 30 sec off
30 rounds x 30 sec on / 30 sec off Kettlebell swings
Uncategorized
C
8 x 11 max effort squat jumps / 1 min rest
8 x 11 max effort squat jumps Rest 1 minute between sets
Uncategorized
D
4 rounds: 15 x sprinter sit-up 15 x push-up
4 rounds 15 x sprinter sit-up 15 x push-up Rest as needed
Recovery
E
Cool-down: open
Cool-down: Breathe Roll Stretch Mobility
Prep
A
Warm-up (open)
10 x high knee pulls 10 x shoulder circles (forward and back) 10 x leg kicks 10 x plank shoulder taps 10 x glute bridges 10 x reverse lunges 10 x bdwt squats 10 x push-ups 10 x pike-ups 5 x world's greatest stretch
Uncategorized
B
5 x 5 min on / 2 min off - KB snatch
5 x 5 min on / 2 min off KB snatch AMRAP 5 per arm then switch arms
C
Rear Foot Elevated Split Squat (CA)
5 x 5
Conditioning
D
4 rounds: 15 x sprinter sit-up 15 x push-up
4 rounds 15 x sprinter sit-up 15 x push-up Rest as needed
Recovery
E
Cool-down: open
Cool-down: Breathe Roll Stretch Mobility
Prep
A
Warm-up (open)
10 x high knee pulls 10 x shoulder circles (forward and back) 10 x leg kicks 10 x plank shoulder taps 10 x glute bridges 10 x reverse lunges 10 x bdwt squats 10 x push-ups 10 x pike-ups 5 x world's greatest stretch
Uncategorized
B
7 rounds: 13 x goblet squat 7 x squat jump 3 x max effort wall sit (or squat hover holds)
7 rounds 13 x goblet squat 7 x squat jump 3 x max effort wall sit (or squat hover holds) Rest as needed between rounds
Uncategorized
C
6 rounds: 15 x sprinter-sit-ups 15 x push-ups
6 rounds 15 x sprinter-sit-ups 15 x push-ups Rest as needed between rounds
D
Pull-Up
5 x 5
Recovery
E
Cool-down: open
Cool-down: Breathe Roll Stretch Mobility
Prep
A
Warm-up (open)
10 x high knee pulls 10 x shoulder circles (forward and back) 10 x leg kicks 10 x plank shoulder taps 10 x glute bridges 10 x reverse lunges 10 x bdwt squats 10 x push-ups 10 x pike-ups 5 x world's greatest stretch
Uncategorized
B
5 x 5 min on / 2 min off - KB snatch
5 x 5 min on / 2 min off KB snatch AMRAP 5 per arm then switch arms
C
Rear Foot Elevated Split Squat (CA)
5 x 5
Conditioning
D
4 rounds: 15 x sprinter sit-up 15 x push-up
4 rounds 15 x sprinter sit-up 15 x push-up Rest as needed
Recovery
E
Cool-down: open
Cool-down: Breathe Roll Stretch Mobility
