AHT Club Kettlebell

Complete the following for 1 set- Deadbug :30s Active straight leg raise x5L/5R Glute bridge with lat activation (resistance band) :45s Arm bar :60s Half kneeling pallor press x5L/5R

Complete 2 sets of the following. Work to activate the central nervous system, get the blood flowing + heart rate elevated, and focus to complete power work and skills with high intent for each rep. Jerk prep: complete a :20s front rack iso hold in 1/4 squat into :20s overhead hold in a 1/4 squat RPE 8 Single arm long press (squat to press) x3L/3R RPE 8 Rest :20s Broad jumps x5 Triphasic push up (3 reps, see "coach instructions" if you do not know what this is or read cues with video) Rest :20s

Double Kettlebell Deadlift

10, 8, 6, 8, 10

Push Up

2, 4, 6, 4, 2

Single Leg RDL -- with pause, keep foot off ground

2 x 6

3 Point Row

2 x 6

Hanging Leg Lifts

2 x 10

Half-Kneeling Rotational Med Ball Throw

2 x 10

Complete the following for 10 rounds (5 rounds on each arm by the end). Choose a bell that is heavy for you to strict press. The KB jerk is high force output, so you will be able to move something pretty heavy overhead. After completing the assigned exercise, you will rest for the remainder of the interval. When the next minute begins, complete the next assigned exercise. Odd minutes: Single arm dead clean x5L into jerk x5L RPE 8 Even minutes: Single arm dead clean x5L into jerk x5L RPE 8

Activation, 2 sets- Beast buttress :30s World's greatest stretch x1L/1R Turkish get up x1L/1R, medium bell

Dynamic, x2 sets- Goblet cleans :30s into goblet march :30s - heavy bell A skip :20s Rest :20s Bottoms up clean x5L/x5R - light bell Loaded beast :45s Rest :20s Alternating single arm squat (1 rep L, 1 rep R, transfer through a swing/clean) Rest :45s between sets

Complex: 2 Single Arm Cleans/1 Single Arm Strict Press/3 Single Arm Squats

5 x 1

Pull Up (Tactical Grip)

Single Arm Row in RDL

5 x 5

HIIT workouts get a bad rep, but they are great to do for conditioning, 1-2x/week, at short durations are effective and safe. When you get to choose what you do, you will enjoy it more. Pick something that challenges you and that you can have fun with. Choose to complete this by running on a treadmill, running outside, rowing, on the ski erg, swimming, walking/speed walking, indoor cycling bike, step climber, assault bike, etc. You can literally do these intervals on any equipment or outside. If you are not "running", still move at a "run" pace for :40s, think 75%-80% of your max, and a "sprint" pace for :20s, think 90% of your all out max. Prep for the higher intensity with a 3 min warm up at 30-50% of your max. E.g. if you choose to run, you would take this as a 3 minute jog. Complete 8 rounds of intervals on your choice of equipment or outside: 30s sprints, 1:00 walk Alternative option with bells: :30s medium bell 2-handed swings, 1:00 rest Finish 3-5 minutes cool down/walk.

Bretzel - Written Cues

1 x 1:00

Choose a modality to move through for 30-45 minutes. Examples include a long walk or hike, a moderate jog, steady swim, steady row or ski erg, or steady bike ride. Try to refrain from interval training, heavy strength, and power work.

Activation, 2 sets- Forearm plank saw :30s Prying squat with alternating thoracic rotation :30s Loaded beast x8 Goblet carry :60s Dynamic/CNS prep, 2 sets- Side to side pogos :15s Double front rack march :45s Forearm side plank with rotation :20sL/:20sR

Jump Rope

2 x 0:15

Alternating Goblet Clean with March

2 x 8

Jump Rope

2 x 0:30

Goblet Clean from Hike with Reset

2 x 8

Jump Rope

2 x 0:45

Squat Hold to Jump

2 x 3

Jump Rope

2 x 1:00

Incline Push Up

2 x 10

Goblet Squat

4, 6, 8, 4, 6, 8

Double Dead Cleans

4, 6, 8, 4, 6, 8

Seesaw Press

4, 6, 8, 4, 6, 8

Tabata 30's- Complete the following exercises in order for :30s, rest for :15s. I recommend setting a timer so you can move through exercises more fluidly. Complete 2 rounds total. Forward lunge with med ball fake throw L Single arm front rack forward lunge L Forward lunge with med ball fake throw R Single arm front rack forward lunge R Single arm plank row L Single arm plank row R Hand to hand swings with transfer

Complete the following for 2 sets- Kang squat :30s *hinge/squat/hinge/stand Tall plank with buttress :30s Double bell clean x3 into double bell overhead carry :60s

Complete 2 rounds- Half kneeling windmill x5L/5R RPE 5-6 Reset swing x5 RPE 8 Reset hike snatch x3L/3R RPE 6-7 Rest 1 minute between sets

Continuous Swings (cues)

6 x 10

Staggered Stance Deadlift with 2 Bells

3 x 8

Rotational KB Clean

3 x 4

Reverse Lunge with Goblet Rotation

3 x 6

Rotational KB Press

3 x 4

Dead Snatch

3 x 3

Your goal by the end of the month is to complete the following movements without setting the bell down for 6 minutes. This week, begin to learn the movements and work 1 minute at a time. DON'T BE OVERWHELMED, LOL. Complete 2 rounds of the following in order- SWING/SQUAT/PUSH PRESS: Single arm swing L :20s Single arm front rack squat L :20s Single arm push press L :20s Rest:20s Single arm swing R :20s Single arm front rack squat R :20s Single arm push press R :20s Rest 1 min SWING/LUNGE/SNATCH: Single arm swing :20s L Single arm front rack reverse lunge L :20s Single arm snatch :20s L Rest :20s Single arm swing :20s R Single arm front rack reverse lunge R :20s Single arm snatch :20s R Rest 1 min SWING/LONG PRESS/WINDMILL: Single arm swing :20s L Single arm long press (squat to press) L :20s Single arm windmill:20s L Rest :20s Single arm swing :20s R Single arm long press (squat to press) R :20s Single arm windmill:20s R Rest 2 mins Repeat twice all the way through.

Complete the following movements- Turkish get up x1L/1R - light bell Seated halos x5L/5R - light bell *alternate each rep for 10 total Turkish get up x1L/1R - light bell Half kneeling halos x5L/5R - light bell *halo towards front kneeling leg Turkish get up x1L/1R - light bell Kneeling halos x5L/5R - light bell *alternate each rep for 10 total *focus on maintaining engaged core/glutes

Complete 1 set- Bretzel :60sL/:60sR Hold this position for a minute on each side and focus on the breath.

Take 20-40 minutes to complete low intensity, steady state cardio. This could be a long walk, a low and consistent jog, a low impact bike ride, swimming, etc. Think, recovery while moving.