This is KGG Flagship Program. A 25 week run through 5 phases of athletic development.
FeaturesPrep
A
BJJ Specific Warm-up
2min Row/Run/Bike *THEN* 5min Foam Roll *THEN* 4 Rounds of the following 25x Neck Harness 25x Band Face Pulls 25x Band Monster Walks 25x Band Press downs
B1
Depth Drop
2 x 3
B2
SA Bottoms UP KB "Z" Press w/ Contralateral Band Pulldown Static Hold
2 x 25
C1
KB Bottoms Up Split Squat w/ Front Foot Balance Disc
2 x 25
C2
TRX Row Static Hold
2 x MAX
C3
Tall Kneeling Paloff Press
2 x 20
D
I, T, Y's
3 x 30
A
Airdyne
1 x 20:00
Circuit
A
20min AMRAP Airbike for Calories Every 2min complete 40m Sandbag Front Carry @ HAP *Focus on Nose Breathing only. **Attempt to increase pace throughout the AMRAP, start slow and build speed. Your last set should be your fastest.
B1
DB Wrist Curl
4 x 50
B2
Plate Pinch Grip Hold
Prep
A
BJJ Specific Warm-up
2min Row/Run/Bike *THEN* 5min Foam Roll *THEN* 4 Rounds of the following 25x Neck Flexion 25x Band Pull Aparts 25x Band Lateral Walks 25x Band Pressdowns
B1
SL Broad Jump w/ 2 Foot Land
2 x 3
B2
SA Bottoms Up KB Floor Press w/ Contralateral Band Pulldown Static Hold
2 x 25
C1
SL Glute Bridge w/ Balance Disc
2 x 25
C2
Scapular Pull-ups Static Hold
2 x MAX
C3
Turkish Sit-up
2 x 20
D
Tibialis Raise
3 x MAX
A
Run
1 x 20:00
Circuit
A
20min AMRAP 500m Row 40m Farmers Carry @ HAP *Focus on Nose Breathing only. **Attempt to increase pace throughout the AMRAP, start slow and build speed. Your last set should be your fastest.
B1
KB Wrist Turnover
4 x 50
B2
Reverse DB Wrist Curl
4 x 50
Conditioning
A
20min on AB - 00:30 @ 85% - 00:30 @ 50% *Focus on Nose Breathing Only.
B1
Shoulders of Choice
3 x 15
B2
Bicep of Choice
3 x 15
B3
Tricep Choice
3 x 15
A1
Backward Sled Drag
10 x 40 @ 90 lb
A2
DB Pullover
10 x 10