Coach Milligan
Functional Fitness, Strength & Conditioning, General Fitness
Over the years I have found 3 issues with staying on track over Christamas.
Lack of time
Lack of money
Lack of routine
To combat this, I am putting together my 21 WODs of Xmas Programme.
You'll have access to 21 gym based WODs for only $21.
This isn't my usual structured training programme - it's 21 sessions that are time efficient, that ticks many boxes and are the perfect solution to a busy festive period.
It's giving you the tools to do something, rather than nothing and to avoid that "I'll start in January" mindset.
And I am very confident if you get the majority of the sessions done before Christmas you'll be going into the New Year fitter, stronger and leaner.
21 days of training for only $21 that you'll have lifelong access to via the app.
5 sessions per week
Must use App app to view and log training
Program Training
A
Cardio
1 x 30:00
Prep
A
Lower Body Baseline Warm Up
Baseline Mobility - 5 Mins Bird Dogs - 3x10/side Box Jumps - 3x5
B
Back Squat
4 x 5
C1
Leg Press
4 x 8
C2
RDL
4 x 8
D1
DB Rear Foot Elevated Split Squat
4 x 8
D2
Lying Leg Curl
4 x 8
E1
Hanging Knee Raise
3 x MAX
E2
Sit-up
3 x MAX
Prep
A
Baseline Upper Body Warm Up
Baseline Mobility - 5 minutes YTWs - 3x10 Bench Plyo Push Up - 3x5
B
Bench Press
4 x 5
C1
1 Arm Push Press
4 x 8
C2
Lat Pulldown
4 x 8
D1
DB Fly
4 x 8
D2
Chest-Supported DB Row
4 x 8
E1
Hammer Curl
3 x 12
E2
Tricep Pushdown
3 x 12
E3
DB Lateral Raise
3 x 12
A
BaseLine Mobility Flow
Circuit
B
Burpees KB Swings Kcals Goblet Squats Press Ups Sit Ups
A
BaseLine Mobility Flow
B
Deadlift
4 x 5
C
Overhead Press
4 x 5
D1
Lying Leg Curl
4 x 12
D2
Goblet Squat
4 x 12
E1
Incline DB Bench Press
4 x 12
E2
Chest Supported See-Saw Rows
4 x 12
F1
Suitcase Carry
3 x 20
F2
Landmine Anti-Rotation
3 x 10
Go into the New year FITTER, STRONGER, LEANER and HARDER TO KILL
Get 21 WODs of XMas
