Corporate ATHL8 Training Program

Warm Up

Pick a 30 foot distance and walk back and forth each length doing the following: 1. Frankenstein Stretch (opposite arm and leg kick) 2. Walking Quad Stretch (grab foot and pull towards butt) 3. Walking Hamstring Stretch 4. Walking Lunge with Twist Then do 2-3 sets of this: 1. PVC Passthrough (10 total) or Arm Circles (front and back) 2. 15 Air Squats 3. 15 Push-Ups

Bench Press

10, 10, 10, MAX, MAX @ 50, 60, 70, 75, 75 %

15-minute AMRAP (as many rounds as possible) 20 Sit-ups (use abmat if you have one) 15 Wallballs (10 ft. target and 20#/14# ball, scale as needed) Do dumbbell thrusters if you don’t have a wallball (sub with 20# db's) 10 Burpees (chest to floor, hips extended with hands touching above your head as you jump straight up) 5 Pull-ups (or Chin-ups) – Use bands or do under bar rows or ring rows from squat rack as alternative Extra credit: Tabata bike, row or other calorie machine *Tabata is 20 seconds of work (hard) and 10 seconds of rest repeated 8 times (4 total minutes)

1. Always work within your fitness level, if you’re incorporating new movements, you should start light and slowly build confidence in the movement. With that in mind, for you to get the most out of your workouts and this program you need to work at a good pace, pushing yourself as you continue to gain strength and stamina. Our bodies will acclimate as we do things consistently and it’s on us to continue to deliver additional stimulus, so it continues to develop, grow and respond. 2.Add a 15-20 walk every day you can. Outside is preferred but a treadmill works too. 3.Scale weights appropriately, substitute exercises and reduce volume if needed…this doesn’t make the workout any less effective, it will give you time to build the strength, stamina and confidence over time to increase when ready. 4.Target drinking 1 gallon of water per day. 5.Build a routine of adding a 15-20 minute stretch and/or mobility routine in the evening, this will help you adapt to other movements, increase flexibility and contribute to preventing potential injuries. 6.You’ll notice I don’t include weight amounts (most of the time) as everyone is at a different level. The intent is to always choose a weight for the exercise that will push you but that you can get for the prescribed rounds/sets and repetitions with good technical form. Keep track of the weights used each workout so you can ensure you’re continuing to make increases. 7.Log your workouts so you can reference and ensure that you’re progressively increasing the loads (weights) as they become easier.

Warm Up

Pick a 30 foot distance and walk back and forth each length doing the following: 1. Frankenstein Stretch (opposite arm and leg kick) 2. Walking Quad Stretch (grab foot and pull towards butt) 3. Walking Hamstring Stretch 4. Walking Lunge with Twist Then do 2-3 sets of this: 1. PVC Passthrough (10 total) or Arm Circles (front and back) 2. 15 Air Squats 3. 15 Push-Ups

5 Rounds: 1. 5 Deadlifts (challenging weight but that you can get 5 each round) 2. 10 DB Shoulder Press (standing) 3. 20 calorie row (sub 1 minute cardio as alternative) 4. Rest 1 minute Extra credit: Deltoid smash of 5 dumbbell side laterals, 5 dumbbell front raises, 5 dumbbell rear deltoid fly's repeated 5 times (no rest)

Warm Up

Pick a 30 foot distance and walk back and forth each length doing the following: 1. Frankenstein Stretch (opposite arm and leg kick) 2. Walking Quad Stretch (grab foot and pull towards butt) 3. Walking Hamstring Stretch 4. Walking Lunge with Twist Then do 2-3 sets of this: 1. PVC Passthrough (10 total) or Arm Circles (front and back) 2. 15 Air Squats 3. 15 Push-Ups

Dumbbell Rows

3 x MAX @ 75 %

3 Rounds: 1. 400m Run 2. 21 Push-ups 3. 300m Run 4. 15 Push-ups 5. 200m Run 6. 9 Push-ups *Modify push-ups as needed so you don't have to rest much on any given set. Extra credit: Accumulate 200 sit-ups

Warm Up

Pick a 30 foot distance and walk back and forth each length doing the following: 1. Frankenstein Stretch (opposite arm and leg kick) 2. Walking Quad Stretch (grab foot and pull towards butt) 3. Walking Hamstring Stretch 4. Walking Lunge with Twist Then do 2-3 sets of this: 1. PVC Passthrough (10 total) or Arm Circles (front and back) 2. 15 Air Squats 3. 15 Push-Ups

20 Minute EMOM (every minute on the minute) Minutes 1, 3, 5, 7, 9, 11, 13, 15, 17, 19 perform: 9 DB Thrusters (choose weight that will be challenging but allows you to complete the 9’s unbroken) Rest remainder of the minute. Target weight is 40# men and 20# women, scale up or down to meet your ability. Minutes 2, 4, 6, 8, 10, 12, 14, 16, 18, 20 perform: - 12 Box Jumps or Step-ups (20", 24"or 30" box depending on experience) Rest remainder of the minute. So the workout would go like this. Do 9 DB Thrusters in the first minute, then 12 box jumps/step-ups in minute 2, then go back to 9 thrusters for minute 3 and 12 jumps/step-ups during minute 4 and so and so forth until you finish with 12 box jumps at minute 20. Extra credit: 50 calories for time on any machine. If no machine, run 2 minutes hard or do as many jump ropes in 2 minutes as we you can. Meant to be an all out effort.

Warm Up

Pick a 30 foot distance and walk back and forth each length doing the following: 1. Frankenstein Stretch (opposite arm and leg kick) 2. Walking Quad Stretch (grab foot and pull towards butt) 3. Walking Hamstring Stretch 4. Walking Lunge with Twist Then do 2-3 sets of this: 1. PVC Passthrough (10 total) or Arm Circles (front and back) 2. 15 Air Squats 3. 15 Push-Ups

Front Squat

3 x MAX @ 75 %

Rounds of 10,9,8,7,6,5,4,3,2,1 - Devil's Press - Dumbbell walking lunges (each leg) - 30 second plank hold Target weight is 50# men/35# women but scale to your ability. Do a set of 10 devil's press and lunges then do a :30 plank hold. Next set do 9 devil's press and lunges then a :30 plank hold. Extra credit: Wall sit holds for max time (repeat 3 times with 3 minutes rest between sets). If you want to spice it up, hold a sandbag or dumbbell in your lap.

Push Ups

Run/Bike/Hike/Activity