Features
6 sessions per week
Must use App app to view and log training
Team Training
Prep
A
Metabolic Warmup
Complete 2 Rounds of the Following: A-Skip x25yds High Knees x25yds Butt Kicks x25yds Carioca on Left x25yds Carioca on Right x25yds Strider x25yds Strider x25yds Burpee x5 Tuck Jump x5 -after completing 2 rounds- Complete 2 Rounds of the Following: Lateral Leg Swings x10/side Front to Back Leg Swings x10/side
B1
SkiErg
500, 300, 200
B2
Wall Balls
25, 15, 10
B3
Xebex Runner
1000, 800, 500
C
Rest
1 x 5:00
D1
Rowing
500, 300, 200
D2
KB Farmer's Carry
100, 75, 50
D3
Xebex Runner
1000, 800, 500
Recovery
E
Post Training Stretch
Perform Each Stretch for 20-30sec: Thread Needle Prayer Pigeon Kneeling Groin Prone Shoulder Kneeling Hamstring Couch Tricep Modified Lat
Full Body Prep
A
Complete 2 Rounds of the Following: Push-Up x10 Banded Row x10 KB Goblet Squat x10 Single Arm Banded Shoulder Press x10 Plank x30sec
B1
DB Bench Press
4 x 10
B2
Standing DB Chest Fly
4 x 20
C1
Floor Seated Single Arm High Angle Row
4 x 15
C2
Arnold Press
4 x 15
D1
Bat Wings
4 x 0:30
D2
DB Lateral Raise
4 x 20
E1
1-Arm KB Row
3 x 15
E2
Double KB Front Squat
3 x 15
Recovery
F
Post Training Stretch
Perform Each Stretch for 20-30sec: Thread Needle Prayer Pigeon Kneeling Groin Prone Shoulder Kneeling Hamstring Couch Tricep Modified Lat
A1
Anti-Rotation Landmine
3 x 20
A2
Lying Leg Raise On Bench
3 x 20
B1
Plank
3 x 1:30
B2
Ab Mat Crunch
3 x 25
A
Banded TAYs
3 x 15
B
Lying Adduction Banded Clamshell
3 x 20
C
Lying Banded Clamshell
3 x 20
D1
Cable External Rotation
2 x 15
D2
Cable Internal Rotation
2 x 15
E
21s DB Bicep Curl
3 x 21
F
Tricep Rope Pulldowns
3 x 15
G
Russian KB Swing
Recovery
H
Post Training Stretch
Perform Each Stretch for 20-30sec: Thread Needle Prayer Pigeon Kneeling Groin Prone Shoulder Kneeling Hamstring Couch Tricep Modified Lat
Prep
A
Pre Run Prep
Complete 2 Rounds of the Following: A-Skip x25m Carioca x50m - switch direction half way High Knees x25m Butt Kicks x25m Lateral Leg Swings x10/leg Front to Back Leg Swings x10/leg Reverse Lunge with Reach and Twist x5/leg
B
Light Jog
1 x 5:00
C
Run
4 x 800
D
Rest
1 x 2:00
E
Run
8 x 400
Recovery
F
Post Run Stretch
Hold each pose for 20 seconds, take a short break, then hold 30 seconds. Kneeling Hip Flexor Stretch Kneeling Hamstring Stretch Calf Stretch Modified Pigeon Thread Needle Stretch
Full Body Prep
A
Complete 2 Rounds: Band Pull Apart x10 Band Pass Through x10 Banded Row x10 Single Arm Banded Chest Fly x10/arm Complete 2 Rounds: Bottoms Up KB Press x10/arm Tempo KB Goblet Squat x5 Double KB Romanian Deadlift x10
B
Barbell Shoulder Press
5, 10
C
Deadlift
3 x 8
D
DB Bulgarian Split Squat
3 x 5
E1
DB Bench Press
5 x 20
E2
Chin-Up
F1
Plyo Push-Up w/Depth
F2
DB Calf Raise
3 x 20
F3
Suitcase Dumbbell Wall Sit
3 x 0:30
Recovery
G
Post Training Stretch
Perform Each Stretch for 20-30sec: Thread Needle Prayer Pigeon Kneeling Groin Prone Shoulder Kneeling Hamstring Couch Tricep Modified Lat
Prep
A
Metabolic Warmup
Complete 2 Rounds of the Following: A-Skip x25yds High Knees x25yds Butt Kicks x25yds Carioca on Left x25yds Carioca on Right x25yds Strider x25yds Strider x25yds Burpee x5 Tuck Jump x5 -after completing 2 rounds- Complete 2 Rounds of the Following: Lateral Leg Swings x10/side Front to Back Leg Swings x10/side
Conditioning
B
Hyrox "Berry" - Doubles Edition
10 Rounds for Time: 300m SkiErg 20 Wall Balls 20/14 25m Sled Push 451/341 *Perform as "I Go, You Go" with teammate. Each teammate performs 5 rounds. If going as single, do 5 rounds with a 1:1 work to rest ratio. 60 minute time cap.
Conditioning
C
Hyrox "Berry"
5 Rounds for Time: 300m SkiErg 20 Wall Balls 20/14 25m Sled Push 451/341 *Forced rest is 1:1 ratio of how long it takes to complete each round. Record total time, including rest periods. 60 minute time cap.
Recovery
D
Post Training Stretch
Perform Each Stretch for 20-30sec: Thread Needle Prayer Pigeon Kneeling Groin Prone Shoulder Kneeling Hamstring Couch Tricep Modified Lat
A1
KB Side Bends
3 x 15
A2
Med Ball Sit-Up
3 x 25
B1
Copenhagen Plank
3 x 0:30
B2
Reverse Hypers
3 x 15
A
Banded TAYs
3 x 15
B
Lying Adduction Banded Clamshell
3 x 20
C
Lying Banded Clamshell
3 x 20
D1
Cable External Rotation
2 x 15
D2
Cable Internal Rotation
2 x 15
E
Barbell Bicep Curl
4 x 10
F
Tricep Pushdown
4 x 10
G
Russian KB Swing
Recovery
H
Post Training Stretch
Perform Each Stretch for 20-30sec: Thread Needle Prayer Pigeon Kneeling Groin Prone Shoulder Kneeling Hamstring Couch Tricep Modified Lat
Prep
A
Pre Run Prep
Complete 2 Rounds of the Following: A-Skip x25m Carioca x50m - switch direction half way High Knees x25m Butt Kicks x25m Lateral Leg Swings x10/leg Front to Back Leg Swings x10/leg Reverse Lunge with Reach and Twist x5/leg
B
Run
1 x 8000
Recovery
C
Post Training Stretch
Perform Each Stretch for 20-30sec: Thread Needle Prayer Pigeon Kneeling Groin Prone Shoulder Kneeling Hamstring Couch Tricep Modified Lat
Prep
A
Metabolic Warmup
Complete 2 Rounds of the Following: A-Skip x25yds High Knees x25yds Butt Kicks x25yds Carioca on Left x25yds Carioca on Right x25yds Strider x25yds Strider x25yds Burpee x5 Tuck Jump x5 -after completing 2 rounds- Complete 2 Rounds of the Following: Lateral Leg Swings x10/side Front to Back Leg Swings x10/side
B
Xebex Runner
1 x 1000
C
Rest
1 x 2:00
D1
BikeErg
8 x 1000
D2
Xebex Runner
8 x 500
E
Rest
1 x 2:00
F
Xebex Runner
1 x 1000
Recovery
G
Post Training Stretch
Perform Each Stretch for 20-30sec: Thread Needle Prayer Pigeon Kneeling Groin Prone Shoulder Kneeling Hamstring Couch Tricep Modified Lat
Full Body Prep
A
Complete 2 Rounds: Band Pull Apart x10 Band Pass Through x10 Banded Row x10 Single Arm Banded Chest Fly x10/arm Complete 2 Rounds: Bottoms Up KB Press x10/arm Tempo KB Goblet Squat x5 Double KB Romanian Deadlift x10
B
Tempo Incline DB Bench Press
3 x 7
C
Explosive Pendlay Row
5 x 5
D
KB Tempo Goblet Squat
5 x 7
E
Calf Raise
4 x 10
F1
Weighted Strict Pullup
F2
Weighted Push-up
F3
1 1/4 Air Squat
Recovery
G
Post Training Stretch
Perform Each Stretch for 20-30sec: Thread Needle Prayer Pigeon Kneeling Groin Prone Shoulder Kneeling Hamstring Couch Tricep Modified Lat
Prep
A
Metabolic Warmup
Complete 2 Rounds of the Following: A-Skip x25yds High Knees x25yds Butt Kicks x25yds Carioca on Left x25yds Carioca on Right x25yds Strider x25yds Strider x25yds Burpee x5 Tuck Jump x5 -after completing 2 rounds- Complete 2 Rounds of the Following: Lateral Leg Swings x10/side Front to Back Leg Swings x10/side
B
Sled Push
C
Rest
1 x 5:00
D
Hyrox Sled Pull
E
Rest
1 x 5:00
F
Air Bike
1 x 10:00
Recovery
G
Post Training Stretch
Perform Each Stretch for 20-30sec: Thread Needle Prayer Pigeon Kneeling Groin Prone Shoulder Kneeling Hamstring Couch Tricep Modified Lat
USAW L1, Spartan SGX Coach, TBXM Advanced Youth Coach Obstacle Course Racer, Captain of Team Reach
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