TACFIT26 Daily Journal Level 1.pdf

26 The TACFIT26 Daily Journal

LEVEL 1

DELTA LEVEL WORKOUT SERIES

TACFIT® Tactical Fitness Systems The TACFIT26 Daily Journal Level 1 Scott Sonnon, Chief Operations Officer Copyright 2013 by RMAX International All rights reserved. No part of this book may be used or reproduced in any manner whatsoever without written permission except in the case of brief quotations embodied in critical articles and reviews. For information address: RMAX International P.O. Box 501388 Atlanta, GA 31150 Website: WWW.RMAXINTERNATIONAL.COM Email comments and questions to: [email protected]

TACFIT® is a registered trademark of Sconik International LLC. DISCLAIMER: The information in this book is presented in good faith, but no warranty is given, nor results guaranteed. Since we have no control over physical conditions surrounding the application of information in this book the author and publisher disclaim any liability for untoward results including (but not limited) any injuries or damages arising out of any person's attempt to rely upon any information herein contained. The exercises described in this book are for information purposes, and may be too strenuous or even dangerous for some people. The reader should consult a physician before starting TACFIT® or any other exercise programs. LEGAL STATEMENT: When purchasing equipment, or any other products from RMAX International, the purchaser understands the risks associated with using this kind of equipment and/or other products, and the purchaser understands and assumes any and all the risks associated with following instructions from other products, and agrees not to hold RMAX International, as well as any officers, members, employees, assistants, volunteers, assignees, or agents of any type whatsoever, acting on or in behalf of the aforementioned entities and persons, responsible for injuries, maintenance, and/or supervision.

ATTENTION: Nothing within this information intends to constitute an explanation of the use of any product, or the carrying out of any procedure, or the   process introduced by, or within any material. This site, and its officers and employees accept no responsibility for any injuries, or damages arising out of any person's attempt to rely upon any information contained herein. Consult your doctor before using this, or any other exercise device. Do not use if you have an injury, or are experiencing pain or inflammation in parts of your body without first consulting your doctor. Use this product at your own risk. Failure to follow instructions, and/or using this product in any way other than its intended use could result in injury. IMPORTANT: Please be sure to thoroughly read the instructions in this book, paying particular attention to all cautions and warnings shown for TACFIT to ensure their proper and safe use.

THE SIX WORKOUTS: 1. T H E 2 0 / 1 0 X 8 + 6 0 W O R K O U T : E A C H E X E R C I S E P E R F O R M E D F O R 8 S E T S O F 2 0 SECONDS WORK FOLLOWED BY 10 SECONDS OF RECOVERY (4 MINUTES). TA K E A 1 M I N U T E R E C O V E RY A F T E R E A C H 4 M I N U T E S O F A N E X E R C I S E . 2. T H E 4 / 1 X 4 W O R K O U T : 4 E X E R C I S E S ; P E R F O R M E A C H E X E R C I S E F O R O N E R O U N D 4 M I N U T E S I N D U R AT I O N . TA K E 1 M I N U T E R E C O V E RY I N B E T W E E N E A C H E X E R C I S E . PA C E A N D R E G R E S S A S N E C E S S A RY TO P E R F O R M W I T H O U T STOPPING 3. T H E E M O T M W O R K O U T : T W E N T Y T O T A L , 1 M I N U T E R O U N D S . B E G I N O V E R EACH NEW MINUTE. PERFORM THE CIRCUIT OF EXERCISES IN LESS THAN A M I N U T E . C O M P L E T E A L L I N T I M E A N D G E T O N E P O I N T. I F Y O U D O N ʼ T, T H E N Y O U R E C E I V E N O P O I N T. 4. T H E A M R A P W O R K O U T : C O M P L E T E T H E C I R C U I T A S M A N Y T I M E S A S POSSIBLE IN 20 MINUTES. 5. T H E [ 9 0 / 3 0 X 5 ] 2 W O R K O U T : 5 E X E R C I S E S ; P E R F O R M E A C H F O R 9 0 S E C O N D S F O L L O W E D B Y 3 0 S E C O N D S R E C O V E R Y. A F T E R Y O U C O M P L E T E A L L 5 EXERCISES, DO IT A SECOND TIME. 6. T H E A F A P / T W O R K O U T : C O M P L E T E A L L O F T H E R E P E T I T I O N S A S F A S T A S YOUR TECHNIQUE CAN HOLD YOUR SPEED IN LESS THAN TWENTY MINUTES.

WARMUP:

DO  ALL  OF  THE  WARMUP  DRILLS  BEFORE  YOUR  WORKOUT.    PERFORM  YOUR  SET  OF  DRILLS  FOR  6  MINUTES.  SWITCH  SIDES  AT   HALFWAY  IF  IT  IS  A  ONE  SIDED  DRILL.  WHEN  YOU  FINISH    ALL  DRILLS,  THEN  WORKOUT.

COOLDOWN: DO  ALL  OF  THE  COOLDOWN  DRILLS  AFTER  YOUR  WORKOUT.  PERFORM  YOUR  SET  OF  DRILLS  FOR  6  MINUTES.  SWITCH  SIDES  AT   HALFWAY  IF  IT  IS  A  ONE  SIDED  DRILL.  WHEN  YOU  FINISH  ALL  DRILLS,  YOU’RE  DONE  FOR  THE  DAY.

M O B I L I T Y DAY S :

DO  ALL  OF  THE  MOBILITY  DRILLS  3  TIMES  AS  YOUR  MOBILITY  DAY.  PERFORM  DRILLS  3  TIMES  FOR  18  UNINTERRUPTED   MINUTES.  SWITCH  SIDES    HALFWAY  IF  IT  IS  A  ONE  SIDED  DRILL.  

C O M P E N S AT I O N DAY S : PERFORM  THE  COMPENSATION  DRILLS  3  TIMES  FOR  18  UNINTERRUPTED  MINUTES  AS  YOUR  COMPENSATION  DAY.  SWITCH   SIDES  HALFWAY  IF  IT  IS  A  ONE  SIDED  DRILL.

CALENDAR SCORESHEET Program

Level

Total Score

Heart Rate

Program

Qual

November

Alpha

Oscar

Bravo

Papa

Charlie

Quebec

Delta

Romeo

Echo

Sierra

Foxtrot

Tango

Golf

Uniform

Hotel

Victor

India

Whiskey

Juliet

Xray

Kilo

Yankee

Lima

Zulu

Mike

Qual

Level

Total Score

Heart Rate

TACFIT26 CALENDAR No Intensity

Low Intensity

Moderate Intensity

High Intensity

Day 1

mobility

Day 2

Compensation

Day 3

Qual

Day 4

Qual

Day 5

mobility

Day 6

Compensation

Day 7

Alpha

Day 8

Alpha

Day 9

mobility

Day 10

Compensation

Day 11

Bravo

Day 12

Bravo

Day 13

mobility

Day 14

Compensation

Day 15

Charlie

Day 16

Charlie

Day 17

mobility

Day 18

Compensation

Day 19

Delta

Day 20

Delta

Day 21

mobility

Day 22

Compensation

Day 23

Echo

Day 24

Echo

Day 25

mobility

Day 26

Compensation

Day 26

Foxtrot

Day 28

Foxtrot

Day 29

mobility

Day 30

Compensation

Day 31

Golf

Day 32

Golf

Day 33

mobility

Day 34

Compensation

Day 35

Hotel

Day 36

Hotel

Day 37

mobility

Day 38

Compensation

Day 39

India

Day 40

India

Day 41

mobility

Day 42

Compensation

Day 43

Juliet

Day 44

Juliet

Day 45

mobility

Day 46

Compensation

Day 47

Kilo

Day 48

Kilo

Day 49

mobility

Day 50

Compensation

Day 51

Lima

Day 52

Lima

Day 53

mobility

Day 54

Compensation

Day 55

Mike

Day 56

Mike

Day 57

mobility

Day 58

Compensation

Day 59

November

Day 60

November

Day 61

mobility

Day 62

Compensation

Day 63

Oscar

Day 64

Oscar

Day 65

mobility

Day 66

Compensation

Day 67

Papa

Day 68

Papa

Day 69

mobility

Day 70

Compensation

Day 71

Quebec

Day 72

Quebec

Day 73

mobility

Day 74

Compensation

Day 75

Romeo

Day 76

Romeo

Day 77

mobility

Day 78

Compensation

Day 79

Sierra

Day 80

Sierra

Day 81

mobility

Day 82

Compensation

Day 83

Tango

Day 84

Tango

Day 85

mobility

Day 86

Compensation

Day 87

Uniform

Day 88

Uniform

Day 89

mobility

Day 90

Compensation

Day 91

Victor

Day 92

Victor

Day 93

mobility

Day 94

Compensation

Day 95

Whiskey

Day 96

Whiskey

Day 97

mobility

Day 98

Compensation

Day 99

Xray

Day 100

Xray

Day 101

mobility

Day 102

Compensation

Day 103

yankee

Day 104

yankee

Day 105

mobility

Day 106

Compensation

Day 107

zulu

Day 108

zulu

DAY 1 : Q U A L M O B I L I T Y Date

Resting Heart Rate

Heart Rate Maximum

220-AGE

No Intensity Mobility Target Heart Rate 0-40% Maximum

DIRECTIONS: As this is a recovery day, do not exceed 40% of your heart rate maximum. Perform the mobility drills in these blocks for the workout.

Mobility Drill

For your No Intensity Day, repeat the warm-up 3X (three times total).

knee circle Mobility P15

Spend more time in General if you need it on your mobility. You may also add other drills from the Mobility manual as long as you perform at minimum the drills listed on this page.

backstroke Mobility P04 hip hurdle Mobility P11 hitchhiker Mobility P12 gunslinger Mobility P08 spinal rotation Mobility P29

DAY 2 : Q U A L C O M P E N S AT I O N Date

Resting Heart Rate

Heart Rate Maximum

220-AGE

Low Intensity Compensation Target Heart Rate 40-60% Maximum

DIRECTIONS: As this is a recovery day, maintain between 40-60% of your heart rate maximum. Perform the compensation drills in these blocks for the workout. For your Low Intensity Day, repeat the cool-down 3X (three times total). Spend more time in General if you need it on your compensation. You may also add other drills from the Compensation manual as long as you perform at minimum the drills listed on this page.

Compensation Drill pigeon compensation P15 downward facing dog compensation P06 forearm frog compensation P12 drill bit hold compensation P07 shoulder bridge compensation P20 standing sidebend compensation P26

DAY 3 : Q U A L 20/10X8+60 WORKOUT Date

Heart Rate Maximum

Resting Heart Rate

220-AGE

Exercises

Moderate Intensity Workout Target Heart Rate 60-80% Maximum

Sets Scored

Heart Rate

Technique

Effort

Discomfort

Score: Add the lowest of 8 sets from each of the exercises

Average Heart Rate

Average Technique

Average Effort

Average Discomfort

lunge Raise Qual p05 knee ellipse Qual p06 sit thru hip Qual p05 pushup knee Qual p08 Hollow Body crunch Qual p09 table lift Qual p10

DIRECTIONS: Perform 1 round of the warm-up which you have already performed on your mobility day of this cycle. Then perform 8 sets in a row of an exercise: 20 seconds of exercise with 10 seconds of quick recovery. Write down your score for each set in the “SETS SCORED” section above. During the 1 minute recovery in between each exercise, take your heart rate, and write it down under “HEART RATE” as well as your Technique, Effort and Discomfort level. If you cannot do that much at the beginning, you MUST at least record and write down your heart rate. Perform 1 round of the cool-down which you will perform on your compensation of this cycle When you finish, with your final exercise and final heart rate and have it recorded above then, it’s time to tally the totals. Add your lowest set of each of the exercises together for your Score, and find the average heart rate to check that over the entire program your average was within the target. Do the same for Technique, Effort and Discomfort averages.

Warmup

Cooldown

knee circle Mobility P15

pigeon compensation P15

backstroke Mobility P04

downward facing dog compensation P06

hip hurdle Mobility P11

forearm frog compensation P12

hitchhiker Mobility P12

drill bit hold compensation P07

gunslinger Mobility P08

shoulder bridge compensation P20

spinal rotation Mobility P29

standing sidebend compensation P26

DAY 4 : Q U A L 20/10X8+60 WORKOUT Date

Heart Rate Maximum

Resting Heart Rate

High Intensity Workout Target Heart Rate 80-100% Maximum

220-AGE

Exercises

Sets Scored

Heart Rate

Technique

Effort

Discomfort

Score: Add the lowest of 8 sets from each of the exercises

Average Heart Rate

Average Technique

Average Effort

Average Discomfort

lunge Raise Qual p05 knee ellipse Qual p06 sit thru hip Qual p05 pushup knee Qual p08 Hollow Body crunch Qual p09 table lift Qual p10

DIRECTIONS: Perform 1 round of the warm-up which you have already performed on your mobility day of this cycle. Then perform 8 sets in a row of an exercise: 20 seconds of exercise with 10 seconds of quick recovery. Write down your score for each set in the “SETS SCORED” section above. During the 1 minute recovery in between each exercise, take your heart rate, and write it down under “HEART RATE” as well as your Technique, Effort and Discomfort level. If you cannot do that much at the beginning, you MUST at least record and write down your heart rate. Perform 1 round of the cool-down which you will perform on your compensation of this cycle When you finish, with your final exercise and final heart rate and have it recorded above then, it’s time to tally the totals. Add your lowest set of each of the exercises together for your Score, and find the average heart rate to check that over the entire program your average was within the target. Do the same for Technique, Effort and Discomfort averages.

Warmup

Cooldown

knee circle Mobility P15

pigeon compensation P15

backstroke Mobility P04

downward facing dog compensation P06

hip hurdle Mobility P11

forearm frog compensation P12

hitchhiker Mobility P12

drill bit hold compensation P07

gunslinger Mobility P08

shoulder bridge compensation P20

spinal rotation Mobility P29

standing sidebend compensation P26

DAY 5 : A L P H A M O B I L I T Y Date

Resting Heart Rate

Heart Rate Maximum

220-AGE

No Intensity Mobility Target Heart Rate 0-40% Maximum

DIRECTIONS: As this is a recovery day, do not exceed 40% of your heart rate maximum. Perform the mobility drills in these blocks for the workout.

Mobility Drill

For your No Intensity Day, repeat the warm-up 3X (three times total).

Hitchhiker Mobility P12

Spend more time in General if you need it on your mobility. You may also add other drills from the Mobility manual as long as you perform at minimum the drills listed on this page.

Twisting Lunge Mobility P32 Backstroke Mobility P04 Knee to Chest Push Kick Mobility P16

DAY 6 : A L P H A C O M P E N S AT I O N Date

Resting Heart Rate

Heart Rate Maximum

220-AGE

Low Intensity Compensation Target Heart Rate 40-60% Maximum

DIRECTIONS: As this is a recovery day, maintain between 40-60% of your heart rate maximum. Perform the compensation drills in these blocks for the workout. For your Low Intensity Day, repeat the cool-down 3X (three times total). Spend more time in General if you need it on your compensation. You may also add other drills from the Compensation manual as long as you perform at minimum the drills listed on this page.

Compensation Drill Seal compensation P16 Twisted Lunge compensation P29 downward facing dog compensation P06 Upward Facing Dog compensation P30

DAY 7 : A L P H A 20/10X8+60 WORKOUT Date

Resting Heart Rate

Heart Rate Maximum

220-AGE

Exercises

Moderate Intensity Workout Target Heart Rate 60-80% Maximum

Sets Scored

Heart Rate

Technique

Effort

Discomfort

Score: Add the lowest of 8 sets from each of the exercises

Average Heart Rate

Average Technique

Average Effort

Average Discomfort

Clubbell Two Handed Swipe (15lbs) Exercise p05 Ring/Strap Double Row Exercise p011 Jump-Up Pullup Exercise p77 Box Step-Up Exercise p24

DIRECTIONS: Perform 1 round of the warm-up which you have already performed on your mobility day of this cycle. Then perform 8 sets in a row of an exercise: 20 seconds of exercise with 10 seconds of quick recovery. Write down your score for each set in the “SETS SCORED” section above. During the 1 minute recovery in between each exercise, take your heart rate, and write it down under “HEART RATE” as well as your Technique, Effort and Discomfort level. If you cannot do that much at the beginning, you MUST at least record and write down your heart rate. Perform 1 round of the cool-down which you will perform on your compensation of this cycle When you finish, with your final exercise and final heart rate and have it recorded above then, it’s time to tally the totals. Add your lowest set of each of the exercises together for your Score, and find the average heart rate to check that over the entire program your average was within the target. Do the same for Technique, Effort and Discomfort averages.

Warmup

Cooldown

Hitchhiker Mobility P12

Seal compensation P16

Twisting Lunge Mobility P32

Twisted Lunge compensation P29

Backstroke Mobility P04

downward facing dog compensation P06

Knee to Chest Push Kick Mobility P16

Upward Facing Dog compensation P30

DAY 8 : A L P H A 20/10X8+60 WORKOUT Date

Resting Heart Rate

Heart Rate Maximum

High Intensity Workout Target Heart Rate 80-100% Maximum

220-AGE

Exercises

Sets Scored

Heart Rate

Technique

Effort

Discomfort

Score: Add the lowest of 8 sets from each of the exercises

Average Heart Rate

Average Technique

Average Effort

Average Discomfort

Clubbell Two Handed Swipe (15lbs) Exercise p05 Ring/Strap Double Row Exercise p011 Jump-Up Pullup Exercise p77 Box Step-Up Exercise p24

DIRECTIONS: Perform 1 round of the warm-up which you have already performed on your mobility day of this cycle. Then perform 8 sets in a row of an exercise: 20 seconds of exercise with 10 seconds of quick recovery. Write down your score for each set in the “SETS SCORED” section above. During the 1 minute recovery in between each exercise, take your heart rate, and write it down under “HEART RATE” as well as your Technique, Effort and Discomfort level. If you cannot do that much at the beginning, you MUST at least record and write down your heart rate. Perform 1 round of the cool-down which you will perform on your compensation of this cycle When you finish, with your final exercise and final heart rate and have it recorded above then, it’s time to tally the totals. Add your lowest set of each of the exercises together for your Score, and find the average heart rate to check that over the entire program your average was within the target. Do the same for Technique, Effort and Discomfort averages.

Warmup

Cooldown

Hitchhiker Mobility P12

Seal compensation P16

Twisting Lunge Mobility P32

Twisted Lunge compensation P29

Backstroke Mobility P04

downward facing dog compensation P06

Knee to Chest Push Kick Mobility P16

Upward Facing Dog compensation P30

DAY 9 : B R AV O M O B I L I T Y Date

Resting Heart Rate

Heart Rate Maximum

220-AGE

No Intensity Mobility Target Heart Rate 0-40% Maximum

DIRECTIONS: As this is a recovery day, do not exceed 40% of your heart rate maximum. Perform the mobility drills in these blocks for the workout.

Mobility Drill

For your No Intensity Day, repeat the warm-up 3X (three times total).

Rolling Shoulder Blade Mobility p23

Spend more time in General if you need it on your mobility. You may also add other drills from the Mobility manual as long as you perform at minimum the drills listed on this page.

Inside Shoulder Circle Mobility p14 Leg Swing Mobility p17 Prayer Shoulder Plyo Mobility p20

DAY 1 0 : B R AV O C O M P E N S AT I O N Date

Resting Heart Rate

Heart Rate Maximum

220-AGE

Low Intensity Compensation Target Heart Rate 40-60% Maximum

DIRECTIONS: As this is a recovery day, maintain between 40-60% of your heart rate maximum. Perform the compensation drills in these blocks for the workout. For your Low Intensity Day, repeat the cool-down 3X (three times total). Spend more time in General if you need it on your compensation. You may also add other drills from the Compensation manual as long as you perform at minimum the drills listed on this page.

Compensation Drill Sleeping Warrior Compensation p21 Locust Compensation p14 King Dancer Basic Compensation p13 Standing Backbend Compensation p24

DAY 1 2 : B R AV O 4/1X4 WORKOUT Date

Heart Rate Maximum

Resting Heart Rate

220-AGE

Exercises

Moderate Intensity Workout Target Heart Rate 60-80% Maximum

Repetitions Scored

Heart Rate

Technique

Effort

Discomfort

Score: Average 4 Repetition Totals

Average Heart Rate

Average Technique

Average Effort

Average Discomfort

kettlebell two handed deadlift Exercise p37 Parallette/box Knee Press Exercise p29 Leg Thread Exercise p45 Clubbell Gama cast (15lbs) Exercise p06

DIRECTIONS: Perform 1 round of the warm-up which you have already performed on your mobility day of this cycle. Then perform one continuous four-minute round of each exercise. Go as slow as you can continue without taking any pauses, without stopping in between repetitions, and with very good technique. Write down your score for each set of your total repetitions in the “REPETITIONS SCORED” section above. During the 1 minute recovery in between each exercise, take your heart rate, and write it down under “HEART RATE” as well as your Technique, Effort and Discomfort level. If you cannot do that much at the beginning, you MUST at least record and write down your heart rate. When you finish, with your final exercise and final heart rate and have it recorded above, then perform 1 round of the cool-down which you will perform on your compensation of this cycle.. Then, it’s time to tally the totals. Add your four numbers from Repetitions Scores, and divide by 4 to get your Score, and find the average heart rate to check that over the entire program your average was within the target. Do the same for Technique, Effort and Discomfort averages.

Warmup

Cooldown

Rolling Shoulder Blade Mobility p23

Sleeping Warrior Compensation p21

Inside Shoulder Circle Mobility p14

Locust Compensation p14

Leg Swing Mobility p17

King Dancer Basic Compensation p13

Prayer Shoulder Plyo Mobility p20

Standing Backbend Compensation p24

DAY 1 2 : B R AV O 4/1X4 WORKOUT Date

Heart Rate Maximum

Resting Heart Rate

High Intensity Workout Target Heart Rate 80-100% Maximum

220-AGE

Exercises

Repetitions Scored

Heart Rate

Technique

Effort

Discomfort

Score: Average 4 Repetition Totals

Average Heart Rate

Average Technique

Average Effort

Average Discomfort

kettlebell two handed deadlift Exercise p37 Parallette/box Knee Press Exercise p29 Leg Thread Exercise p45 Clubbell Gama cast (15lbs) Exercise p06

DIRECTIONS: Perform 1 round of the warm-up which you have already performed on your mobility day of this cycle. Then perform one continuous four-minute round of each exercise. Go as slow as you can continue without taking any pauses, without stopping in between repetitions, and with very good technique. Write down your score for each set of your total repetitions in the “REPETITIONS SCORED” section above. During the 1 minute recovery in between each exercise, take your heart rate, and write it down under “HEART RATE” as well as your Technique, Effort and Discomfort level. If you cannot do that much at the beginning, you MUST at least record and write down your heart rate. When you finish, with your final exercise and final heart rate and have it recorded above, then perform 1 round of the cool-down which you will perform on your compensation of this cycle.. Then, it’s time to tally the totals. Add your four numbers from Repetitions Scores, and divide by 4 to get your Score, and find the average heart rate to check that over the entire program your average was within the target. Do the same for Technique, Effort and Discomfort averages.

Warmup

Cooldown

Rolling Shoulder Blade Mobility p23

Sleeping Warrior Compensation p21

Inside Shoulder Circle Mobility p14

Locust Compensation p14

Leg Swing Mobility p17

King Dancer Basic Compensation p13

Prayer Shoulder Plyo Mobility p20

Standing Backbend Compensation p24

DAY 1 3 : C H A R L I E M O B I L I T Y Date

Resting Heart Rate

Heart Rate Maximum

220-AGE

No Intensity Mobility Target Heart Rate 0-40% Maximum

DIRECTIONS: As this is a recovery day, do not exceed 40% of your heart rate maximum. Perform the mobility drills in these blocks for the workout.

Mobility Drill

For your No Intensity Day, repeat the warm-up 3X (three times total).

Hindu Push-up Mobility p10

Spend more time in General if you need it on your mobility. You may also add other drills from the Mobility manual as long as you perform at minimum the drills listed on this page.

Sit-thru Stretch Mobility p28 Side Shoulder Cast Mobility p27

DAY 1 4 : C H A R L I E C O M P E N S AT I O N Date

Resting Heart Rate

Heart Rate Maximum

220-AGE

Low Intensity Compensation Target Heart Rate 40-60% Maximum

DIRECTIONS: As this is a recovery day, maintain between 40-60% of your heart rate maximum. Perform the compensation drills in these blocks for the workout. For your Low Intensity Day, repeat the cool-down 3X (three times total). Spend more time in General if you need it on your compensation. You may also add other drills from the Compensation manual as long as you perform at minimum the drills listed on this page.

Compensation Drill Upward Facing Dog Compensation p30 Dying Warrior Compensation p08 Camel Compensation p04

DAY 1 5 : C H A R L I E EMOTM WORKOUT Date

Heart Rate Maximum

Resting Heart Rate

Moderate Intensity Workout Target Heart Rate 60-80% Maximum

220-AGE

Exercises Clubbell Shoulder Park Squat (15lbs) reps: 5 right / 5 left Exercise p07 Quad Press Basic reps: 5 Exercise p49 Ring/Strap Knee Press reps: 5 Exercise p15

Round 1

Round 6

Round 11

Round 16

Round 2

Round 7

Round 12

Round 17

Round 3

Round 8

Round 13

Round 18

Round 4

Round 9

Round 14

Round 19

Round 5

Round 10

Round 15

Round 20

Score: Total Rounds you completed all repetitions in under 60 seconds

DIRECTIONS: Perform 1 round of the warm-up which you have already performed on your mobility day of this cycle. Then perform one circuit (all of the repetitions of all the exercise) in less than one minute; give yourself one point in the “ROUND” box of the minute you successfully completed (1-20). If you don’t complete them in less than one minute, start over at the beginning of the following minute; and leave that “ROUND” box blank, as you do not get a point for not completing it. When you finish, with your final round (20), then take your heart rate, and write it down under “HEART RATE” as well as your Technique, Effort and Discomfort level. If you cannot do that much at the beginning, you MUST at least record and write down your heart rate. Perform 1 round of the cool-down which you will perform on your compensation of this cycle. Then, it’s time to tally the totals. Add your points for all of the rounds you completed with very good technique (maximum 20).

Final Heart Rate

Final Technique

Final Effort

Final Discomfort

Warmup

Cooldown

Hindu Push-up Mobility p10

Upward Facing Dog Compensation p30

Sit-thru Stretch Mobility p28

Dying Warrior Compensation p08

Side Shoulder Cast Mobility p27

Camel Compensation p04

DAY 1 6 : C H A R L I E EMOTM WORKOUT Date

Heart Rate Maximum

Resting Heart Rate

High Intensity Workout Target Heart Rate 80-100% Maximum

220-AGE

Exercises Clubbell Shoulder Park Squat (15lbs) reps: 5 right / 5 left Exercise p07 Quad Press Basic reps: 5 Exercise p49 Ring/Strap Knee Press reps: 5 Exercise p15

Round 1

Round 6

Round 11

Round 16

Round 2

Round 7

Round 12

Round 17

Round 3

Round 8

Round 13

Round 18

Round 4

Round 9

Round 14

Round 19

Round 5

Round 10

Round 15

Round 20

Score: Total Rounds you completed all repetitions in under 60 seconds

DIRECTIONS: Perform 1 round of the warm-up which you have already performed on your mobility day of this cycle. Then perform one circuit (all of the repetitions of all the exercise) in less than one minute; give yourself one point in the “ROUND” box of the minute you successfully completed (1-20). If you don’t complete them in less than one minute, start over at the beginning of the following minute; and leave that “ROUND” box blank, as you do not get a point for not completing it. When you finish, with your final round (20), then take your heart rate, and write it down under “HEART RATE” as well as your Technique, Effort and Discomfort level. If you cannot do that much at the beginning, you MUST at least record and write down your heart rate. Perform 1 round of the cool-down which you will perform on your compensation of this cycle. Then, it’s time to tally the totals. Add your points for all of the rounds you completed with very good technique (maximum 20).

Final Heart Rate

Final Technique

Final Effort

Final Discomfort

Warmup

Cooldown

Hindu Push-up Mobility p10

Upward Facing Dog Compensation p30

Sit-thru Stretch Mobility p28

Dying Warrior Compensation p08

Side Shoulder Cast Mobility p27

Camel Compensation p04

DAY 1 7 : D E LTA M O B I L I T Y Date

Resting Heart Rate

Heart Rate Maximum

220-AGE

No Intensity Mobility Target Heart Rate 0-40% Maximum

DIRECTIONS: As this is a recovery day, do not exceed 40% of your heart rate maximum. Perform the mobility drills in these blocks for the workout.

Mobility Drill

For your No Intensity Day, repeat the warm-up 3X (three times total).

Rocking Shin Lunge Mobility p22

Spend more time in General if you need it on your mobility. You may also add other drills from the Mobility manual as long as you perform at minimum the drills listed on this page.

Hollow Body Crunch Mobility p13 Frog Leg Swim Mobility p07 Windshield Wiper Mobility p33

DAY 1 8 : D E LTA C O M P E N S AT I O N Date

Resting Heart Rate

Heart Rate Maximum

220-AGE

Low Intensity Compensation Target Heart Rate 40-60% Maximum

DIRECTIONS: As this is a recovery day, maintain between 40-60% of your heart rate maximum. Perform the compensation drills in these blocks for the workout. For your Low Intensity Day, repeat the cool-down 3X (three times total). Spend more time in General if you need it on your compensation. You may also add other drills from the Compensation manual as long as you perform at minimum the drills listed on this page.

Compensation Drill Shin Lunge Compensation p19 Shoulder Bridge Compensation p20 Wind Removing Compensation p31 Seated Spinal Twist Compensation p17

DAY 1 9 : D E LTA AMRAP WORKOUT Date

Heart Rate Maximum

Resting Heart Rate

Moderate Intensity Workout Target Heart Rate 60-80% Maximum

220-AGE

Exercises

Round 1

Round 6

Round 11

Round 16

Front Lunge 21 reps Exercise p72

Round 2

Round 7

Round 12

Round 17

Basic Spinal Rock 13 reps Exercise p53

Round 3

Round 8

Round 13

Round 18

Mountain Climber 8 reps Exercise p57

Round 4

Round 9

Round 14

Round 19

Kettlebell Figure Eight (8kgs) 5 reps Exercise p41

Round 5

Round 10

Round 15

Round 20

Score: Total number of circuits you completed in under 20 minutes

DIRECTIONS: Perform 1 round of the warm-up which you have already performed on your mobility day of this cycle. Then perform the exercises in circuit-style completing all of the repetitions of all of the exercises for one “ROUND” point. Complete as many rounds as possible in twenty minutes. Go as slow as you can continue without taking any pauses, without stopping in between repetitions, and with very good technique. When you finish all twenty minutes, then take your heart rate, and write it down under “HEART RATE” as well as your Technique, Effort and Discomfort level. If you cannot do that much at the beginning, you MUST at least record and write down your heart rate. Perform 1 round of the 6 minute cool-down you performed on your Low Intensity Day for this cycle (using the compensation drills for this workout.) Then, it’s time to tally the totals. Add your points for all of the rounds you completed with very good technique. Only 20 possible round points are listed on this sheet, but as it takes a minimum of approximately 90 seconds to complete a round with good form, this form will suffice your needs.

Final Heart Rate

Final Technique

Final Effort

Final Discomfort

Warmup

Cooldown

Rocking Shin Lunge Mobility p22

Shin Lunge Compensation p19

Hollow Body Crunch Mobility p13

Shoulder Bridge Compensation p20

Frog Leg Swim Mobility p07

Wind Removing Compensation p31

Windshield Wiper Mobility p33

Seated Spinal Twist Compensation p17

DAY 2 0 : D E LTA AMRAP WORKOUT Date

Heart Rate Maximum

Resting Heart Rate

High Intensity Workout Target Heart Rate 80-100% Maximum

220-AGE

Exercises

Round 1

Round 6

Round 11

Round 16

Front Lunge 21 reps Exercise p72

Round 2

Round 7

Round 12

Round 17

Basic Spinal Rock 13 reps Exercise p53

Round 3

Round 8

Round 13

Round 18

Mountain Climber 8 reps Exercise p57

Round 4

Round 9

Round 14

Round 19

Kettlebell Figure Eight (8kgs) 5 reps Exercise p41

Round 5

Round 10

Round 15

Round 20

Score: Total number of circuits you completed in under 20 minutes

DIRECTIONS: Perform 1 round of the warm-up which you have already performed on your mobility day of this cycle. Then perform the exercises in circuit-style completing all of the repetitions of all of the exercises for one “ROUND” point. Complete as many rounds as possible in twenty minutes. Go as slow as you can continue without taking any pauses, without stopping in between repetitions, and with very good technique. When you finish all twenty minutes, then take your heart rate, and write it down under “HEART RATE” as well as your Technique, Effort and Discomfort level. If you cannot do that much at the beginning, you MUST at least record and write down your heart rate. Perform 1 round of the 6 minute cool-down you performed on your Low Intensity Day for this cycle (using the compensation drills for this workout.) Then, it’s time to tally the totals. Add your points for all of the rounds you completed with very good technique. Only 20 possible round points are listed on this sheet, but as it takes a minimum of approximately 90 seconds to complete a round with good form, this form will suffice your needs.

Final Heart Rate

Final Technique

Final Effort

Final Discomfort

Warmup

Cooldown

Rocking Shin Lunge Mobility p22

Shin Lunge Compensation p19

Hollow Body Crunch Mobility p13

Shoulder Bridge Compensation p20

Frog Leg Swim Mobility p07

Wind Removing Compensation p31

Windshield Wiper Mobility p33

Seated Spinal Twist Compensation p17

DAY 2 1 : E C H O M O B I L I T Y Date

Resting Heart Rate

Heart Rate Maximum

220-AGE

No Intensity Mobility Target Heart Rate 0-40% Maximum

DIRECTIONS: As this is a recovery day, do not exceed 40% of your heart rate maximum. Perform the mobility drills in these blocks for the workout.

Mobility Drill

For your No Intensity Day, repeat the warm-up 3X (three times total).

Lifting Camel Mobility p18

Spend more time in General if you need it on your mobility. You may also add other drills from the Mobility manual as long as you perform at minimum the drills listed on this page.

Shirt Ripping Mobility p25 Twisting Lunge Mobility p32 Prayer Shoulder Plyo Mobility p20 Leg Swing Mobility p17

DAY 2 2 : E C H O C O M P E N S AT I O N Date

Resting Heart Rate

Heart Rate Maximum

220-AGE

Low Intensity Compensation Target Heart Rate 40-60% Maximum

DIRECTIONS: As this is a recovery day, maintain between 40-60% of your heart rate maximum. Perform the compensation drills in these blocks for the workout. For your Low Intensity Day, repeat the cool-down 3X (three times total). Spend more time in General if you need it on your compensation. You may also add other drills from the Compensation manual as long as you perform at minimum the drills listed on this page.

Compensation Drill Standing Forward Fold Compensation p25 Floor Bow Pull Compensation p09 Twisted Lunge Compensation p29 Standing Backbend Compensation p24 King Dancer Basic Compensation p13

DAY 2 3 : E C H O [90/30X5]2 WORKOUT Date

Heart Rate Maximum

Resting Heart Rate

Moderate Intensity Workout Target Heart Rate 60-80% Maximum

220-AGE

Exercises

Flight 1

Flight 2

Heart Rate

Technique

Effort

Discomfort

Medicine Ball Neck

Squat Exercise p82

Quad Press Basic Exercise p49 Ring/Strap Double Row Exercise p11 Clubbell Gama Cast (15lbs) Exercise p06 Leg Thread Exercise p45

Score: Add together the lowest set for each of the exercises

DIRECTIONS: Perform 1 round of the warm-up which you have already performed on your mobility day of this cycle. You will perform the above circuit TWICE, in two “flights.” You will be trying to score as close to the same, if not more repetitions on “Flight 2” as on “Flight 1” because you only get to keep the lower scored attempt. Perform one continuous round of 90 seconds of one exercise, with 30 seconds of quick recovery. During the 30 seconds recovery in between each exercise, take your heart rate, and write it down under as your Repetitions (Under “Flight 1” or “Flight 2”), then your Heart Rate, Technique, Effort and Discomfort level. If you cannot do that much at the beginning, you MUST at least record and write down your repetitions and heart rate. When you finish, with your final exercise and final heart rate and have it recorded above, then perform 1 round of the cool-down which you will perform on your compensation of this cycle. Then, it’s time to tally the totals. Add your lowest of the attempts from the exercises between Flight 1 and 2 for your Score, and find the average heart rate (add the 10 total heart rates, then divide by 10) to check that over the entire program your average was within the target. Do the same for Technique, Effort and Discomfort averages.

Average Heart Rate

Average Technique

Average Effort

Average Discomfort

Warmup

Cooldown

Lifting Camel Mobility p18

Standing Forward Fold Compensation p25

Shirt Ripping Mobility p25 Twisting Lunge Mobility p32

Floor Bow Pull Compensation p09 Twisted Lunge Compensation p29

Prayer Shoulder Plyo Mobility p20

Standing Backbend Compensation p24

Leg Swing Mobility p17

King Dancer Basic Compensation p13

DAY 2 4 : E C H O [90/30X5]2 WORKOUT Date

Heart Rate Maximum

Resting Heart Rate

High Intensity Workout Target Heart Rate 80-100% Maximum

220-AGE

Exercises

Flight 1

Flight 2

Heart Rate

Technique

Effort

Discomfort

Medicine Ball Neck

Squat Exercise p82

Quad Press Basic Exercise p49 Ring/Strap Double Row Exercise p11 Clubbell Gama Cast (15lbs) Exercise p06 Leg Thread Exercise p45

Score: Add together the lowest set for each of the exercises

DIRECTIONS: Perform 1 round of the warm-up which you have already performed on your mobility day of this cycle. You will perform the above circuit TWICE, in two “flights.” You will be trying to score as close to the same, if not more repetitions on “Flight 2” as on “Flight 1” because you only get to keep the lower scored attempt. Perform one continuous round of 90 seconds of one exercise, with 30 seconds of quick recovery. During the 30 seconds recovery in between each exercise, take your heart rate, and write it down under as your Repetitions (Under “Flight 1” or “Flight 2”), then your Heart Rate, Technique, Effort and Discomfort level. If you cannot do that much at the beginning, you MUST at least record and write down your repetitions and heart rate. When you finish, with your final exercise and final heart rate and have it recorded above, then perform 1 round of the cool-down which you will perform on your compensation of this cycle. Then, it’s time to tally the totals. Add your lowest of the attempts from the exercises between Flight 1 and 2 for your Score, and find the average heart rate (add the 10 total heart rates, then divide by 10) to check that over the entire program your average was within the target. Do the same for Technique, Effort and Discomfort averages.

Average Heart Rate

Average Technique

Average Effort

Average Discomfort

Warmup

Cooldown

Lifting Camel Mobility p18

Standing Forward Fold Compensation p25

Shirt Ripping Mobility p25 Twisting Lunge Mobility p32

Floor Bow Pull Compensation p09 Twisted Lunge Compensation p29

Prayer Shoulder Plyo Mobility p20

Standing Backbend Compensation p24

Leg Swing Mobility p17

King Dancer Basic Compensation p13

DAY 2 5 : F O X T R O T M O B I L I T Y Date

Resting Heart Rate

Heart Rate Maximum

220-AGE

No Intensity Mobility Target Heart Rate 0-40% Maximum

DIRECTIONS: As this is a recovery day, do not exceed 40% of your heart rate maximum. Perform the mobility drills in these blocks for the workout.

Mobility Drill

For your No Intensity Day, repeat the warm-up 3X (three times total).

Backstroke Mobility p04

Spend more time in General if you need it on your mobility. You may also add other drills from the Mobility manual as long as you perform at minimum the drills listed on this page.

Handcuff Mobility p09 Knee to Chest Push Kick Mobility p16 Windshield Wiper Mobility p33

DAY 2 6 : F O X T R O T C O M P E N S AT I O N Date

Resting Heart Rate

Heart Rate Maximum

220-AGE

Low Intensity Compensation Target Heart Rate 40-60% Maximum

DIRECTIONS: As this is a recovery day, maintain between 40-60% of your heart rate maximum. Perform the compensation drills in these blocks for the workout. For your Low Intensity Day, repeat the cool-down 3X (three times total). Spend more time in General if you need it on your compensation. You may also add other drills from the Compensation manual as long as you perform at minimum the drills listed on this page.

Compensation Drill Downward Facing Dog Compensation p06 Clasped Hand Forward Fold Compensation p05 Upward Facing Dog Compensation p30 Triangle Compensation p28

DAY 2 7 : F O X T R O T AFAP/T WORKOUT Date

Heart Rate Maximum

Resting Heart Rate

Moderate Intensity Workout Target Heart Rate 60-80% Maximum

220-AGE

Exercises

Number of Repetitions to Perform

Jump-Up Pullup 50 reps Exercise p77 Kettlebell Push Press (8kgs) reps: 25 right / 25 left Exercise p42 Box Step-Up 50 reps Exercise p24 Clubbell Clockwork Squat (15lbs) reps: 50 right / 50 left Exercise p08

Total Time elapsed for completing all repetitions in Under 20 minutes

DIRECTIONS: Perform 1 round of the warm-up which you have already performed on your mobility day of this cycle. Then perform the prescribed number of repetitions for each exercise as fast as possible with very good technique, but no longer than twenty minutes. Go as slow as you can continue without taking any pauses, without stopping in between repetitions, and with very good technique. When you finish all of the repetitions, check the clock, then take your heart rate, and write your time elapsed, your final heart rate as well as your Technique, Effort and Discomfort level. If you cannot do that much at the beginning, you MUST at least record and write down your elapsed time and your heart rate. Perform 1 round of the cool-down which you will perform on your compensation of this cycle.

Final Heart Rate

Final Technique

Final Effort

Final Discomfort

Warmup

Cooldown

Backstroke Mobility p04

Downward Facing Dog Compensation p06

Handcuff Mobility p09

Clasped Hand Forward Fold Compensation p05

Knee to Chest Push Kick Mobility p16

Upward Facing Dog Compensation p30

Windshield Wiper Mobility p33

Triangle Compensation p28

DAY 2 8 : F O X T R O T AFAP/T WORKOUT Date

Heart Rate Maximum

Resting Heart Rate

High Intensity Workout Target Heart Rate 80-100% Maximum

220-AGE

Exercises

Number of Repetitions to Perform

Jump-Up Pullup 50 reps Exercise p77 Kettlebell Push Press (8kgs) reps: 25 right / 25 left Exercise p42 Box Step-Up 50 reps Exercise p24 Clubbell Clockwork Squat (15lbs) reps: 50 right / 50 left Exercise p08

Total Time elapsed for completing all repetitions in Under 20 minutes

DIRECTIONS: Perform 1 round of the warm-up which you have already performed on your mobility day of this cycle. Then perform the prescribed number of repetitions for each exercise as fast as possible with very good technique, but no longer than twenty minutes. Go as slow as you can continue without taking any pauses, without stopping in between repetitions, and with very good technique. When you finish all of the repetitions, check the clock, then take your heart rate, and write your time elapsed, your final heart rate as well as your Technique, Effort and Discomfort level. If you cannot do that much at the beginning, you MUST at least record and write down your elapsed time and your heart rate. Perform 1 round of the cool-down which you will perform on your compensation of this cycle.

Final Heart Rate

Final Technique

Final Effort

Final Discomfort

Warmup

Cooldown

Backstroke Mobility p04

Downward Facing Dog Compensation p06

Handcuff Mobility p09

Clasped Hand Forward Fold Compensation p05

Knee to Chest Push Kick Mobility p16

Upward Facing Dog Compensation p30

Windshield Wiper Mobility p33

Triangle Compensation p28

DAY 2 9 : G O L F M O B I L I T Y Date

Resting Heart Rate

Heart Rate Maximum

220-AGE

No Intensity Mobility Target Heart Rate 0-40% Maximum

DIRECTIONS: As this is a recovery day, do not exceed 40% of your heart rate maximum. Perform the mobility drills in these blocks for the workout.

Mobility Drill

For your No Intensity Day, repeat the warm-up 3X (three times total).

Windshield Wiper Mobility p33

Spend more time in General if you need it on your mobility. You may also add other drills from the Mobility manual as long as you perform at minimum the drills listed on this page.

Tripod Overhead Mobility p31 hollow Body Crunch Mobility p13 Sit-Thru Stretch Mobility p28

DAY 3 0 : G O L F C O M P E N S AT I O N Date

Resting Heart Rate

Heart Rate Maximum

220-AGE

Low Intensity Compensation Target Heart Rate 40-60% Maximum

DIRECTIONS: As this is a recovery day, maintain between 40-60% of your heart rate maximum. Perform the compensation drills in these blocks for the workout. For your Low Intensity Day, repeat the cool-down 3X (three times total). Spend more time in General if you need it on your compensation. You may also add other drills from the Compensation manual as long as you perform at minimum the drills listed on this page.

Compensation Drill Seated Spinal Twist Compensation p17 Shin Dancer Bridge Compensation p18 Shoulder Bridge Compensation p20 Dying Warrior Compensation p08

DAY 3 1 : G O L F 20/10X8+60 WORKOUT Date

Heart Rate Maximum

Resting Heart Rate

Moderate Intensity Workout Target Heart Rate 60-80% Maximum

220-AGE

Exercises

Sets Scored

Heart Rate

Technique

Effort

Discomfort

Score: Add the lowest of 8 sets from each of the exercises

Average Heart Rate

Average Technique

Average Effort

Average Discomfort

Kettlebell Figure Eight (8kgs) Exercise p41 Ring/Strap Knee to Chest Exercise p19 Spinal Rock Basic Exercise p53 Quad Press Basic Exercise p49

DIRECTIONS: Perform 1 round of the warm-up which you have already performed on your mobility day of this cycle. Then perform 8 sets in a row of an exercise: 20 seconds of exercise with 10 seconds of quick recovery. Write down your score for each set in the “SETS SCORED” section above. During the 1 minute recovery in between each exercise, take your heart rate, and write it down under “HEART RATE” as well as your Technique, Effort and Discomfort level. If you cannot do that much at the beginning, you MUST at least record and write down your heart rate. Perform 1 round of the cool-down which you will perform on your compensation of this cycle When you finish, with your final exercise and final heart rate and have it recorded above then, it’s time to tally the totals. Add your lowest set of each of the exercises together for your Score, and find the average heart rate to check that over the entire program your average was within the target. Do the same for Technique, Effort and Discomfort averages.

Warmup

Cooldown

Windshield Wiper Mobility p33

Seated Spinal Twist Compensation p17

Tripod Overhead Mobility p31

Shin Dancer Bridge Compensation p18

hollow Body Crunch Mobility p13

Shoulder Bridge Compensation p20

Sit-Thru Stretch Mobility p28

Dying Warrior Compensation p08

DAY 3 2 : G O L F 20/10X8+60 WORKOUT Date

Heart Rate Maximum

Resting Heart Rate

High Intensity Workout Target Heart Rate 80-100% Maximum

220-AGE

Exercises

Sets Scored

Heart Rate

Technique

Effort

Discomfort

Score: Add the lowest of 8 sets from each of the exercises

Average Heart Rate

Average Technique

Average Effort

Average Discomfort

Kettlebell Figure Eight (8kgs) Exercise p41 Ring/Strap Knee to Chest Exercise p19 Spinal Rock Basic Exercise p53 Quad Press Basic Exercise p49

DIRECTIONS: Perform 1 round of the warm-up which you have already performed on your mobility day of this cycle. Then perform 8 sets in a row of an exercise: 20 seconds of exercise with 10 seconds of quick recovery. Write down your score for each set in the “SETS SCORED” section above. During the 1 minute recovery in between each exercise, take your heart rate, and write it down under “HEART RATE” as well as your Technique, Effort and Discomfort level. If you cannot do that much at the beginning, you MUST at least record and write down your heart rate. Perform 1 round of the cool-down which you will perform on your compensation of this cycle When you finish, with your final exercise and final heart rate and have it recorded above then, it’s time to tally the totals. Add your lowest set of each of the exercises together for your Score, and find the average heart rate to check that over the entire program your average was within the target. Do the same for Technique, Effort and Discomfort averages.

Warmup

Cooldown

Windshield Wiper Mobility p33

Seated Spinal Twist Compensation p17

Tripod Overhead Mobility p31

Shin Dancer Bridge Compensation p18

hollow Body Crunch Mobility p13

Shoulder Bridge Compensation p20

Sit-Thru Stretch Mobility p28

Dying Warrior Compensation p08

DAY 3 3 : H O T E L M O B I L I T Y Date

Resting Heart Rate

Heart Rate Maximum

220-AGE

No Intensity Mobility Target Heart Rate 0-40% Maximum

DIRECTIONS: As this is a recovery day, do not exceed 40% of your heart rate maximum. Perform the mobility drills in these blocks for the workout.

Mobility Drill

For your No Intensity Day, repeat the warm-up 3X (three times total).

Folding Shinbox Twist Mobility p06

Spend more time in General if you need it on your mobility. You may also add other drills from the Mobility manual as long as you perform at minimum the drills listed on this page.

Twisting Lunge Mobility p32 Hindu Push-up Mobility p10 Leg Swing Mobility p17

DAY 3 4 : H O T E L C O M P E N S AT I O N Date

Resting Heart Rate

Heart Rate Maximum

220-AGE

Low Intensity Compensation Target Heart Rate 40-60% Maximum

DIRECTIONS: As this is a recovery day, maintain between 40-60% of your heart rate maximum. Perform the compensation drills in these blocks for the workout. For your Low Intensity Day, repeat the cool-down 3X (three times total). Spend more time in General if you need it on your compensation. You may also add other drills from the Compensation manual as long as you perform at minimum the drills listed on this page.

Compensation Drill pigeon compensation P15 Twisted Lunge Compensation p29 Upward Facing Dog Compensation p30 King Dancer Basic Compensation p13

DAY 3 5 : H O T E L 4/1X4 WORKOUT Date

Heart Rate Maximum

Resting Heart Rate

Moderate Intensity Workout Target Heart Rate 60-80% Maximum

220-AGE

Exercises

Repetitions Scored

Heart Rate

Technique

Effort

Discomfort

Score: Average 4 Repetition Totals

Average Heart Rate

Average Technique

Average Effort

Average Discomfort

One Leg Squat High Box Exercise p64 Ring/Strap Double Row Exercise p11 Clubbell Shoulder Park Squat (15lbs) Exercise p07 Leg Thread Exercise p45

DIRECTIONS: Perform 1 round of the warm-up which you have already performed on your mobility day of this cycle. Then perform one continuous four-minute round of each exercise. Go as slow as you can continue without taking any pauses, without stopping in between repetitions, and with very good technique. Write down your score for each set of your total repetitions in the “REPETITIONS SCORED” section above. During the 1 minute recovery in between each exercise, take your heart rate, and write it down under “HEART RATE” as well as your Technique, Effort and Discomfort level. If you cannot do that much at the beginning, you MUST at least record and write down your heart rate. When you finish, with your final exercise and final heart rate and have it recorded above, then perform 1 round of the cool-down which you will perform on your compensation of this cycle.. Then, it’s time to tally the totals. Add your four numbers from Repetitions Scores, and divide by 4 to get your Score, and find the average heart rate to check that over the entire program your average was within the target. Do the same for Technique, Effort and Discomfort averages.

Warm-Up

Cooldown

Folding Shinbox Twist Mobility p06

pigeon compensation P15

Twisting Lunge Mobility p32

Twisted Lunge Compensation p29

Hindu Push-up Mobility p10

Upward Facing Dog Compensation p30

Leg Swing Mobility p17

King Dancer Basic Compensation p13

DAY 3 6 : H O T E L 4/1X4 WORKOUT Date

Heart Rate Maximum

Resting Heart Rate

High Intensity Workout Target Heart Rate 80-100% Maximum

220-AGE

Exercises

Repetitions Scored

Heart Rate

Technique

Effort

Discomfort

Score: Average 4 Repetition Totals

Average Heart Rate

Average Technique

Average Effort

Average Discomfort

One Leg Squat High Box Exercise p64 Ring/Strap Double Row Exercise p11 Clubbell Shoulder Park Squat (15lbs) Exercise p07 Leg Thread Exercise p45

DIRECTIONS: Perform 1 round of the warm-up which you have already performed on your mobility day of this cycle. Then perform one continuous four-minute round of each exercise. Go as slow as you can continue without taking any pauses, without stopping in between repetitions, and with very good technique. Write down your score for each set of your total repetitions in the “REPETITIONS SCORED” section above. During the 1 minute recovery in between each exercise, take your heart rate, and write it down under “HEART RATE” as well as your Technique, Effort and Discomfort level. If you cannot do that much at the beginning, you MUST at least record and write down your heart rate. When you finish, with your final exercise and final heart rate and have it recorded above, then perform 1 round of the cool-down which you will perform on your compensation of this cycle.. Then, it’s time to tally the totals. Add your four numbers from Repetitions Scores, and divide by 4 to get your Score, and find the average heart rate to check that over the entire program your average was within the target. Do the same for Technique, Effort and Discomfort averages.

Warm-Up

Cooldown

Folding Shinbox Twist Mobility p06

pigeon compensation P15

Twisting Lunge Mobility p32

Twisted Lunge Compensation p29

Hindu Push-up Mobility p10

Upward Facing Dog Compensation p30

Leg Swing Mobility p17

King Dancer Basic Compensation p13

DAY 3 7 : I N D I A M O B I L I T Y Date

Resting Heart Rate

Heart Rate Maximum

220-AGE

No Intensity Mobility Target Heart Rate 0-40% Maximum

DIRECTIONS: As this is a recovery day, do not exceed 40% of your heart rate maximum. Perform the mobility drills in these blocks for the workout.

Mobility Drill

For your No Intensity Day, repeat the warm-up 3X (three times total).

Shinbox Switch Mobility p24

Spend more time in General if you need it on your mobility. You may also add other drills from the Mobility manual as long as you perform at minimum the drills listed on this page.

Shirt Ripping Mobility p25 Backstroke Mobility p04

DAY 3 8 : I N D I A C O M P E N S AT I O N Date

Resting Heart Rate

Heart Rate Maximum

220-AGE

Low Intensity Compensation Target Heart Rate 40-60% Maximum

DIRECTIONS: As this is a recovery day, maintain between 40-60% of your heart rate maximum. Perform the compensation drills in these blocks for the workout. For your Low Intensity Day, repeat the cool-down 3X (three times total). Spend more time in General if you need it on your compensation. You may also add other drills from the Compensation manual as long as you perform at minimum the drills listed on this page.

Compensation Drill Sphinx Compensation p22 Floor Bow Pull Compensation p09 Downward Facing Dog Compensation p06

DAY 3 9 : I N D I A EMOTM WORKOUT Date

Heart Rate Maximum

Resting Heart Rate

Moderate Intensity Workout Target Heart Rate 60-80% Maximum

220-AGE

Exercises

Round 1

Round 6

Round 11

Round 16

Parallel Squat 15 reps Exercise p68

Round 2

Round 7

Round 12

Round 17

Quad Press Basic 10 reps Exercise 49

Round 3

Round 8

Round 13

Round 18

Jump-up Pullup 5 reps Exercise p77

Round 4

Round 9

Round 14

Round 19

Round 5

Round 10

Round 15

Round 20

Score: Total Rounds you completed all repetitions in under 60 seconds

DIRECTIONS: Perform 1 round of the warm-up which you have already performed on your mobility day of this cycle. Then perform one circuit (all of the repetitions of all the exercise) in less than one minute; give yourself one point in the “ROUND” box of the minute you successfully completed (1-20). If you don’t complete them in less than one minute, start over at the beginning of the following minute; and leave that “ROUND” box blank, as you do not get a point for not completing it. When you finish, with your final round (20), then take your heart rate, and write it down under “HEART RATE” as well as your Technique, Effort and Discomfort level. If you cannot do that much at the beginning, you MUST at least record and write down your heart rate. Perform 1 round of the cool-down which you will perform on your compensation of this cycle. Then, it’s time to tally the totals. Add your points for all of the rounds you completed with very good technique (maximum 20).

Final Heart Rate

Final Technique

Final Effort

Final Discomfort

Warmup

Cooldown

Shinbox Switch Mobility p24

Sphinx Compensation p22

Shirt Ripping Mobility p25 Backstroke Mobility p04

Floor Bow Pull Compensation p09 Downward Facing Dog Compensation p06

DAY 4 0 : I N D I A EMOTM WORKOUT Date

Heart Rate Maximum

Resting Heart Rate

High Intensity Workout Target Heart Rate 80-100% Maximum

220-AGE

Exercises

Round 1

Round 6

Round 11

Round 16

Parallel Squat 15 reps Exercise p68

Round 2

Round 7

Round 12

Round 17

Quad Press Basic 10 reps Exercise 49

Round 3

Round 8

Round 13

Round 18

Jump-up Pullup 5 reps Exercise p77

Round 4

Round 9

Round 14

Round 19

Round 5

Round 10

Round 15

Round 20

Score: Total Rounds you completed all repetitions in under 60 seconds

DIRECTIONS: Perform 1 round of the warm-up which you have already performed on your mobility day of this cycle. Then perform one circuit (all of the repetitions of all the exercise) in less than one minute; give yourself one point in the “ROUND” box of the minute you successfully completed (1-20). If you don’t complete them in less than one minute, start over at the beginning of the following minute; and leave that “ROUND” box blank, as you do not get a point for not completing it. When you finish, with your final round (20), then take your heart rate, and write it down under “HEART RATE” as well as your Technique, Effort and Discomfort level. If you cannot do that much at the beginning, you MUST at least record and write down your heart rate. Perform 1 round of the cool-down which you will perform on your compensation of this cycle. Then, it’s time to tally the totals. Add your points for all of the rounds you completed with very good technique (maximum 20).

Final Heart Rate

Final Technique

Final Effort

Final Discomfort

Warmup

Cooldown

Shinbox Switch Mobility p24

Sphinx Compensation p22

Shirt Ripping Mobility p25 Backstroke Mobility p04

Floor Bow Pull Compensation p09 Downward Facing Dog Compensation p06

DAY 4 1 : J U L I E T M O B I L I T Y Date

Resting Heart Rate

Heart Rate Maximum

220-AGE

No Intensity Mobility Target Heart Rate 0-40% Maximum

DIRECTIONS: As this is a recovery day, do not exceed 40% of your heart rate maximum. Perform the mobility drills in these blocks for the workout.

Mobility Drill

For your No Intensity Day, repeat the warm-up 3X (three times total).

Shinbox Switch Mobility p24

Spend more time in General if you need it on your mobility. You may also add other drills from the Mobility manual as long as you perform at minimum the drills listed on this page.

Hollow Body Crunch Mobility p13 Side Shoulder Cast Mobility p27 Sit-Thru Stretch Mobility p28

DAY 4 2 : J U L I E T C O M P E N S AT I O N Date

Resting Heart Rate

Heart Rate Maximum

220-AGE

Low Intensity Compensation Target Heart Rate 40-60% Maximum

DIRECTIONS: As this is a recovery day, maintain between 40-60% of your heart rate maximum. Perform the compensation drills in these blocks for the workout. For your Low Intensity Day, repeat the cool-down 3X (three times total). Spend more time in General if you need it on your compensation. You may also add other drills from the Compensation manual as long as you perform at minimum the drills listed on this page.

Compensation Drill Sphinx Compensation p22 Shoulder Bridge Compensation p20 Camel Compensation p04 Dying Warrior Compensation p08

DAY 4 3 : J U L I E T AMRAP WORKOUT Date

Heart Rate Maximum

Resting Heart Rate

Moderate Intensity Workout Target Heart Rate 60-80% Maximum

220-AGE

Exercises

Round 1

Round 6

Round 11

Round 16

Quad Press Basic 21 reps Exercise p49

Round 2

Round 7

Round 12

Round 17

Parallel Squat 13 reps Exercise p68

Round 3

Round 8

Round 13

Round 18

Ring/Strap Knee Press 8 reps Exercise p15

Round 4

Round 9

Round 14

Round 19

Spinal Rock Basic 5 reps Exercise p53

Round 5

Round 10

Round 15

Round 20

Score: Total number of circuits you completed in under 20 minutes

DIRECTIONS: Perform 1 round of the warm-up which you have already performed on your mobility day of this cycle. Then perform the exercises in circuit-style completing all of the repetitions of all of the exercises for one “ROUND” point. Complete as many rounds as possible in twenty minutes. Go as slow as you can continue without taking any pauses, without stopping in between repetitions, and with very good technique. When you finish all twenty minutes, then take your heart rate, and write it down under “HEART RATE” as well as your Technique, Effort and Discomfort level. If you cannot do that much at the beginning, you MUST at least record and write down your heart rate. Perform 1 round of the 6 minute cool-down you performed on your Low Intensity Day for this cycle (using the compensation drills for this workout.) Then, it’s time to tally the totals. Add your points for all of the rounds you completed with very good technique. Only 20 possible round points are listed on this sheet, but as it takes a minimum of approximately 90 seconds to complete a round with good form, this form will suffice your needs.

Final Heart Rate

Final Technique

Final Effort

Final Discomfort

Warmup

Cooldown

Shinbox Switch Mobility p24

Sphinx Compensation p22

Hollow Body Crunch Mobility p13

Shoulder Bridge Compensation p20

Side Shoulder Cast Mobility p27

Camel Compensation p04

Sit-Thru Stretch Mobility p28

Dying Warrior Compensation p08

DAY 4 4 : J U L I E T AMRAP WORKOUT Date

Heart Rate Maximum

Resting Heart Rate

High Intensity Workout Target Heart Rate 80-100% Maximum

220-AGE

Exercises

Round 1

Round 6

Round 11

Round 16

Quad Press Basic 21 reps Exercise p49

Round 2

Round 7

Round 12

Round 17

Parallel Squat 13 reps Exercise p68

Round 3

Round 8

Round 13

Round 18

Ring/Strap Knee Press 8 reps Exercise p15

Round 4

Round 9

Round 14

Round 19

Spinal Rock Basic 5 reps Exercise p53

Round 5

Round 10

Round 15

Round 20

Score: Total number of circuits you completed in under 20 minutes

DIRECTIONS: Perform 1 round of the warm-up which you have already performed on your mobility day of this cycle. Then perform the exercises in circuit-style completing all of the repetitions of all of the exercises for one “ROUND” point. Complete as many rounds as possible in twenty minutes. Go as slow as you can continue without taking any pauses, without stopping in between repetitions, and with very good technique. When you finish all twenty minutes, then take your heart rate, and write it down under “HEART RATE” as well as your Technique, Effort and Discomfort level. If you cannot do that much at the beginning, you MUST at least record and write down your heart rate. Perform 1 round of the 6 minute cool-down you performed on your Low Intensity Day for this cycle (using the compensation drills for this workout.) Then, it’s time to tally the totals. Add your points for all of the rounds you completed with very good technique. Only 20 possible round points are listed on this sheet, but as it takes a minimum of approximately 90 seconds to complete a round with good form, this form will suffice your needs.

Final Heart Rate

Final Technique

Final Effort

Final Discomfort

Warmup

Cooldown

Shinbox Switch Mobility p24

Sphinx Compensation p22

Hollow Body Crunch Mobility p13

Shoulder Bridge Compensation p20

Side Shoulder Cast Mobility p27

Camel Compensation p04

Sit-Thru Stretch Mobility p28

Dying Warrior Compensation p08

DAY 4 5 : K I L O M O B I L I T Y Date

Resting Heart Rate

Heart Rate Maximum

220-AGE

No Intensity Mobility Target Heart Rate 0-40% Maximum

DIRECTIONS: As this is a recovery day, do not exceed 40% of your heart rate maximum. Perform the mobility drills in these blocks for the workout.

Mobility Drill

For your No Intensity Day, repeat the warm-up 3X (three times total).

Lifting Table Mobility p19

Spend more time in General if you need it on your mobility. You may also add other drills from the Mobility manual as long as you perform at minimum the drills listed on this page.

Windshield Wiper Mobility p33 Floor Hip Worm Mobility p05 Inside Shoulder Circle Mobility p14 Folding Shinbox Twist Mobility p06

DAY 4 6 : K I L O C O M P E N S AT I O N Date

Resting Heart Rate

Heart Rate Maximum

220-AGE

Low Intensity Compensation Target Heart Rate 40-60% Maximum

DIRECTIONS: As this is a recovery day, maintain between 40-60% of your heart rate maximum. Perform the compensation drills in these blocks for the workout. For your Low Intensity Day, repeat the cool-down 3X (three times total). Spend more time in General if you need it on your compensation. You may also add other drills from the Compensation manual as long as you perform at minimum the drills listed on this page.

Compensation Drill Standing Backbend Clasped Hand Compensation p23 Triangle Compensation p28 Flying Locust Compensation p11 Locust Compensation p14 Pigeon Compensation p15

DAY 4 7 : K I L O [90/30X5]2 WORKOUT Date

Heart Rate Maximum

Resting Heart Rate

Moderate Intensity Workout Target Heart Rate 60-80% Maximum

220-AGE

Exercises

Flight 1

Flight 2

Heart Rate

Technique

Effort

Discomfort

Kettlebell TwoHanded Swing (8kgs) Exercise p43 Clubbell Clockwork Squat (15lbs) Exercise p08 Sandbag Deadlift Exercise p87 Parallette/Box Knee Press Exercise p29 One Leg Squat High Box Exercise p64

Score: Add together the lowest set for each of the exercises

DIRECTIONS: Perform 1 round of the warm-up which you have already performed on your mobility day of this cycle. You will perform the above circuit TWICE, in two “flights.” You will be trying to score as close to the same, if not more repetitions on “Flight 2” as on “Flight 1” because you only get to keep the lower scored attempt. Perform one continuous round of 90 seconds of one exercise, with 30 seconds of quick recovery. During the 30 seconds recovery in between each exercise, take your heart rate, and write it down under as your Repetitions (Under “Flight 1” or “Flight 2”), then your Heart Rate, Technique, Effort and Discomfort level. If you cannot do that much at the beginning, you MUST at least record and write down your repetitions and heart rate.

Average Heart Rate

Average Technique

Average Effort

Average Discomfort

Warmup

Cooldown

Lifting Table Mobility p19

Standing Backbend Clasped Hand Compensation p23

Windshield Wiper Mobility p33 Floor Hip Worm Mobility p05

When you finish, with your final exercise and final heart rate and have it recorded above, then perform 1 round of the cool-down which you will perform on your compensation of this cycle.

Inside Shoulder Circle Mobility p14

Then, it’s time to tally the totals. Add your lowest of the attempts from the exercises between Flight 1 and 2 for your Score, and find the average heart rate (add the 10 total heart rates, then divide by 10) to check that over the entire program your average was within the target. Do the same for Technique, Effort and Discomfort averages.

Folding Shinbox Twist Mobility p06

Triangle Compensation p28 Flying Locust Compensation p11 Locust Compensation p14 Pigeon Compensation p15

DAY 4 8 : K I L O [90/30X5]2 WORKOUT Date

Heart Rate Maximum

Resting Heart Rate

High Intensity Workout Target Heart Rate 80-100% Maximum

220-AGE

Exercises

Flight 1

Flight 2

Heart Rate

Technique

Effort

Discomfort

Kettlebell TwoHanded Swing (8kgs) Exercise p43 Clubbell Clockwork Squat (15lbs) Exercise p08 Sandbag Deadlift Exercise p87 Parallette/Box Knee Press Exercise p29 One Leg Squat High Box Exercise p64

Score: Add together the lowest set for each of the exercises

DIRECTIONS: Perform 1 round of the warm-up which you have already performed on your mobility day of this cycle. You will perform the above circuit TWICE, in two “flights.” You will be trying to score as close to the same, if not more repetitions on “Flight 2” as on “Flight 1” because you only get to keep the lower scored attempt. Perform one continuous round of 90 seconds of one exercise, with 30 seconds of quick recovery. During the 30 seconds recovery in between each exercise, take your heart rate, and write it down under as your Repetitions (Under “Flight 1” or “Flight 2”), then your Heart Rate, Technique, Effort and Discomfort level. If you cannot do that much at the beginning, you MUST at least record and write down your repetitions and heart rate.

Average Heart Rate

Average Technique

Average Effort

Average Discomfort

Warmup

Cooldown

Lifting Table Mobility p19

Standing Backbend Clasped Hand Compensation p23

Windshield Wiper Mobility p33 Floor Hip Worm Mobility p05

When you finish, with your final exercise and final heart rate and have it recorded above, then perform 1 round of the cool-down which you will perform on your compensation of this cycle.

Inside Shoulder Circle Mobility p14

Then, it’s time to tally the totals. Add your lowest of the attempts from the exercises between Flight 1 and 2 for your Score, and find the average heart rate (add the 10 total heart rates, then divide by 10) to check that over the entire program your average was within the target. Do the same for Technique, Effort and Discomfort averages.

Folding Shinbox Twist Mobility p06

Triangle Compensation p28 Flying Locust Compensation p11 Locust Compensation p14 Pigeon Compensation p15

DAY 4 9 : L I M A M O B I L I T Y Date

Resting Heart Rate

Heart Rate Maximum

220-AGE

No Intensity Mobility Target Heart Rate 0-40% Maximum

DIRECTIONS: As this is a recovery day, do not exceed 40% of your heart rate maximum. Perform the mobility drills in these blocks for the workout.

Mobility Drill

For your No Intensity Day, repeat the warm-up 3X (three times total).

Frog Leg Swim Mobility p07

Spend more time in General if you need it on your mobility. You may also add other drills from the Mobility manual as long as you perform at minimum the drills listed on this page.

Lifting Camel Mobility p18 Hitchhiker Mobility p12

DAY 5 0 : L I M A C O M P E N S AT I O N Date

Resting Heart Rate

Heart Rate Maximum

220-AGE

Low Intensity Compensation Target Heart Rate 40-60% Maximum

DIRECTIONS: As this is a recovery day, maintain between 40-60% of your heart rate maximum. Perform the compensation drills in these blocks for the workout. For your Low Intensity Day, repeat the cool-down 3X (three times total). Spend more time in General if you need it on your compensation. You may also add other drills from the Compensation manual as long as you perform at minimum the drills listed on this page.

Compensation Drill Wind Removing Compensation p31 Standing Forward Fold Compensation p25 Seal Compensation p16

DAY 5 1 : L I M A AFAP/T WORKOUT Date

Heart Rate Maximum

Resting Heart Rate

220-AGE

Exercises

Moderate Intensity Workout Target Heart Rate 60-80% Maximum

Number of Repetitions to Perform

Mountain Climber 100 reps Exercise p57 Medicine Ball Neck Squat 100 reps Exercise p82 Clubbell Two-Handed Swipe (15lbs) 100 reps Exercise p05 Total Time elapsed for completing all repetitions in Under 20 minutes

DIRECTIONS: Perform 1 round of the warm-up which you have already performed on your mobility day of this cycle. Then perform the prescribed number of repetitions for each exercise as fast as possible with very good technique, but no longer than twenty minutes. Go as slow as you can continue without taking any pauses, without stopping in between repetitions, and with very good technique. When you finish all of the repetitions, check the clock, then take your heart rate, and write your time elapsed, your final heart rate as well as your Technique, Effort and Discomfort level. If you cannot do that much at the beginning, you MUST at least record and write down your elapsed time and your heart rate. Perform 1 round of the cool-down which you will perform on your compensation of this cycle.

Final Heart Rate

Final Technique

Final Effort

Final Discomfort

Warmup

Cooldown

Frog Leg Swim Mobility p07

Wind Removing Compensation p31

Lifting Camel Mobility p18

Standing Forward Fold Compensation p25

Hitchhiker Mobility p12

Seal Compensation p16

DAY 5 2 : L I M A AFAP/T WORKOUT Date

Heart Rate Maximum

Resting Heart Rate

High Intensity Workout Target Heart Rate 80-100% Maximum

220-AGE

Exercises

Number of Repetitions to Perform

Mountain Climber 100 reps Exercise p57 Medicine Ball Neck Squat 100 reps Exercise p82 Clubbell Two-Handed Swipe (15lbs) 100 reps Exercise p05 Total Time elapsed for completing all repetitions in Under 20 minutes

DIRECTIONS: Perform 1 round of the warm-up which you have already performed on your mobility day of this cycle. Then perform the prescribed number of repetitions for each exercise as fast as possible with very good technique, but no longer than twenty minutes. Go as slow as you can continue without taking any pauses, without stopping in between repetitions, and with very good technique. When you finish all of the repetitions, check the clock, then take your heart rate, and write your time elapsed, your final heart rate as well as your Technique, Effort and Discomfort level. If you cannot do that much at the beginning, you MUST at least record and write down your elapsed time and your heart rate. Perform 1 round of the cool-down which you will perform on your compensation of this cycle.

Final Heart Rate

Final Technique

Final Effort

Final Discomfort

Warmup

Cooldown

Frog Leg Swim Mobility p07

Wind Removing Compensation p31

Lifting Camel Mobility p18

Standing Forward Fold Compensation p25

Hitchhiker Mobility p12

Seal Compensation p16

DAY 5 3 : M I K E M O B I L I T Y Date

Resting Heart Rate

Heart Rate Maximum

220-AGE

No Intensity Mobility Target Heart Rate 0-40% Maximum

DIRECTIONS: As this is a recovery day, do not exceed 40% of your heart rate maximum. Perform the mobility drills in these blocks for the workout.

Mobility Drill

For your No Intensity Day, repeat the warm-up 3X (three times total).

Knee to chest Push Kick Mobility p16

Spend more time in General if you need it on your mobility. You may also add other drills from the Mobility manual as long as you perform at minimum the drills listed on this page.

Lifting Camel Mobility p18 Twisting Lunge Mobility p32 Backstroke Mobility p04

DAY 5 4 : M I K E C O M P E N S AT I O N Date

Resting Heart Rate

Heart Rate Maximum

220-AGE

Low Intensity Compensation Target Heart Rate 40-60% Maximum

DIRECTIONS: As this is a recovery day, maintain between 40-60% of your heart rate maximum. Perform the compensation drills in these blocks for the workout. For your Low Intensity Day, repeat the cool-down 3X (three times total). Spend more time in General if you need it on your compensation. You may also add other drills from the Compensation manual as long as you perform at minimum the drills listed on this page.

Compensation Drill Upward Facing Dog Compensation p30 Standing Forward Fold Compensation p25 Twisted Lunge Compensation p29 Downward Facing Dog Compensation p06

DAY 5 5 : M I K E 20/10X8+60 WORKOUT Date

Resting Heart Rate

Heart Rate Maximum

220-AGE

Exercises

Moderate Intensity Workout Target Heart Rate 60-80% Maximum

Sets Scored

Heart Rate

Technique

Effort

Discomfort

Score: Add the lowest of 8 sets from each of the exercises

Average Heart Rate

Average Technique

Average Effort

Average Discomfort

Box Step-Up Exercise p24 Medicine Ball Neck Squat Exercise p82 Ring/Strap Double Row Exercise p11 Jump-up Pullup Exercise p77

DIRECTIONS: Perform 1 round of the warm-up which you have already performed on your mobility day of this cycle. Then perform 8 sets in a row of an exercise: 20 seconds of exercise with 10 seconds of quick recovery. Write down your score for each set in the “SETS SCORED” section above. During the 1 minute recovery in between each exercise, take your heart rate, and write it down under “HEART RATE” as well as your Technique, Effort and Discomfort level. If you cannot do that much at the beginning, you MUST at least record and write down your heart rate. Perform 1 round of the cool-down which you will perform on your compensation of this cycle When you finish, with your final exercise and final heart rate and have it recorded above then, it’s time to tally the totals. Add your lowest set of each of the exercises together for your Score, and find the average heart rate to check that over the entire program your average was within the target. Do the same for Technique, Effort and Discomfort averages.

Warmup

Cooldown

Knee to chest Push Kick Mobility p16

Upward Facing Dog Compensation p30

Lifting Camel Mobility p18

Standing Forward Fold Compensation p25

Twisting Lunge Mobility p32

Twisted Lunge Compensation p29

Backstroke Mobility p04

Downward Facing Dog Compensation p06

DAY 5 6 : M I K E 20/10X8+60 WORKOUT Date

Resting Heart Rate

Heart Rate Maximum

High Intensity Workout Target Heart Rate 80-100% Maximum

220-AGE

Exercises

Sets Scored

Heart Rate

Technique

Effort

Discomfort

Score: Add the lowest of 8 sets from each of the exercises

Average Heart Rate

Average Technique

Average Effort

Average Discomfort

Box Step-Up Exercise p24 Medicine Ball Neck Squat Exercise p82 Ring/Strap Double Row Exercise p11 Jump-up Pullup Exercise p77

DIRECTIONS: Perform 1 round of the warm-up which you have already performed on your mobility day of this cycle. Then perform 8 sets in a row of an exercise: 20 seconds of exercise with 10 seconds of quick recovery. Write down your score for each set in the “SETS SCORED” section above. During the 1 minute recovery in between each exercise, take your heart rate, and write it down under “HEART RATE” as well as your Technique, Effort and Discomfort level. If you cannot do that much at the beginning, you MUST at least record and write down your heart rate. Perform 1 round of the cool-down which you will perform on your compensation of this cycle When you finish, with your final exercise and final heart rate and have it recorded above then, it’s time to tally the totals. Add your lowest set of each of the exercises together for your Score, and find the average heart rate to check that over the entire program your average was within the target. Do the same for Technique, Effort and Discomfort averages.

Warmup

Cooldown

Knee to chest Push Kick Mobility p16

Upward Facing Dog Compensation p30

Lifting Camel Mobility p18

Standing Forward Fold Compensation p25

Twisting Lunge Mobility p32

Twisted Lunge Compensation p29

Backstroke Mobility p04

Downward Facing Dog Compensation p06

DAY 5 7 : N O V E M B E R M O B I L I T Y Date

Resting Heart Rate

Heart Rate Maximum

220-AGE

No Intensity Mobility Target Heart Rate 0-40% Maximum

DIRECTIONS: As this is a recovery day, do not exceed 40% of your heart rate maximum. Perform the mobility drills in these blocks for the workout.

Mobility Drill

For your No Intensity Day, repeat the warm-up 3X (three times total).

Lifting Camel Mobility p18

Spend more time in General if you need it on your mobility. You may also add other drills from the Mobility manual as long as you perform at minimum the drills listed on this page.

Inside Shoulder Circle Mobility p14 Windshield Wiper Mobility p33 Handcuff Mobility p09

DAY 5 8 : N O V E M B E R C O M P E N S AT I O N Date

Resting Heart Rate

Heart Rate Maximum

220-AGE

Low Intensity Compensation Target Heart Rate 40-60% Maximum

DIRECTIONS: As this is a recovery day, maintain between 40-60% of your heart rate maximum. Perform the compensation drills in these blocks for the workout. For your Low Intensity Day, repeat the cool-down 3X (three times total). Spend more time in General if you need it on your compensation. You may also add other drills from the Compensation manual as long as you perform at minimum the drills listed on this page.

Compensation Drill Standing Forward Fold Compensation p25 Locust Compensation p14 Triangle Compensation p28 Clasped Hand Forward Fold Compensation p05

DAY 5 9 : N O V E M B E R 4/1X4 WORKOUT Date

Heart Rate Maximum

Resting Heart Rate

220-AGE

Exercises

Moderate Intensity Workout Target Heart Rate 60-80% Maximum

Repetitions Scored

Heart Rate

Technique

Effort

Discomfort

Score: Average 4 Repetition Totals

Average Heart Rate

Average Technique

Average Effort

Average Discomfort

Medicine Ball Neck Squat Exercise p82 Parallette/Box Knee Press Exercise p29 Clubbell Clockwork Squat (15lbs) Exercise p08 Kettlebell Push Press (8kgs) Exercise p42

DIRECTIONS: Perform 1 round of the warm-up which you have already performed on your mobility day of this cycle. Then perform one continuous four-minute round of each exercise. Go as slow as you can continue without taking any pauses, without stopping in between repetitions, and with very good technique. Write down your score for each set of your total repetitions in the “REPETITIONS SCORED” section above. During the 1 minute recovery in between each exercise, take your heart rate, and write it down under “HEART RATE” as well as your Technique, Effort and Discomfort level. If you cannot do that much at the beginning, you MUST at least record and write down your heart rate. When you finish, with your final exercise and final heart rate and have it recorded above, then perform 1 round of the cool-down which you will perform on your compensation of this cycle.. Then, it’s time to tally the totals. Add your four numbers from Repetitions Scores, and divide by 4 to get your Score, and find the average heart rate to check that over the entire program your average was within the target. Do the same for Technique, Effort and Discomfort averages.

Warmup

Cooldown

Lifting Camel Mobility p18

Standing Forward Fold Compensation p25

Inside Shoulder Circle Mobility p14 Windshield Wiper Mobility p33 Handcuff Mobility p09

Locust Compensation p14 Triangle Compensation p28 Clasped Hand Forward Fold Compensation p05

DAY 6 0 : N O V E M B E R 4/1X4 WORKOUT Date

Heart Rate Maximum

Resting Heart Rate

High Intensity Workout Target Heart Rate 80-100% Maximum

220-AGE

Exercises

Repetitions Scored

Heart Rate

Technique

Effort

Discomfort

Score: Average 4 Repetition Totals

Average Heart Rate

Average Technique

Average Effort

Average Discomfort

Medicine Ball Neck Squat Exercise p82 Parallette/Box Knee Press Exercise p29 Clubbell Clockwork Squat (15lbs) Exercise p08 Kettlebell Push Press (8kgs) Exercise p42

DIRECTIONS: Perform 1 round of the warm-up which you have already performed on your mobility day of this cycle. Then perform one continuous four-minute round of each exercise. Go as slow as you can continue without taking any pauses, without stopping in between repetitions, and with very good technique. Write down your score for each set of your total repetitions in the “REPETITIONS SCORED” section above. During the 1 minute recovery in between each exercise, take your heart rate, and write it down under “HEART RATE” as well as your Technique, Effort and Discomfort level. If you cannot do that much at the beginning, you MUST at least record and write down your heart rate. When you finish, with your final exercise and final heart rate and have it recorded above, then perform 1 round of the cool-down which you will perform on your compensation of this cycle.. Then, it’s time to tally the totals. Add your four numbers from Repetitions Scores, and divide by 4 to get your Score, and find the average heart rate to check that over the entire program your average was within the target. Do the same for Technique, Effort and Discomfort averages.

Warmup

Cooldown

Lifting Camel Mobility p18

Standing Forward Fold Compensation p25

Inside Shoulder Circle Mobility p14 Windshield Wiper Mobility p33 Handcuff Mobility p09

Locust Compensation p14 Triangle Compensation p28 Clasped Hand Forward Fold Compensation p05

DAY 6 1 : O S C A R M O B I L I T Y Date

Resting Heart Rate

Heart Rate Maximum

220-AGE

No Intensity Mobility Target Heart Rate 0-40% Maximum

DIRECTIONS: As this is a recovery day, do not exceed 40% of your heart rate maximum. Perform the mobility drills in these blocks for the workout.

Mobility Drill

For your No Intensity Day, repeat the warm-up 3X (three times total).

Prone Shoulder Circle Mobility p21

Spend more time in General if you need it on your mobility. You may also add other drills from the Mobility manual as long as you perform at minimum the drills listed on this page.

Tripod Overhead Mobility p31 Lifting Table Mobility p19

DAY 6 2 : O S C A R C O M P E N S AT I O N Date

Resting Heart Rate

Heart Rate Maximum

220-AGE

Low Intensity Compensation Target Heart Rate 40-60% Maximum

DIRECTIONS: As this is a recovery day, maintain between 40-60% of your heart rate maximum. Perform the compensation drills in these blocks for the workout. For your Low Intensity Day, repeat the cool-down 3X (three times total). Spend more time in General if you need it on your compensation. You may also add other drills from the Compensation manual as long as you perform at minimum the drills listed on this page.

Compensation Drill Three Leg Down Dog Compensation p27 Shin Dancer Bridge Compensation p18 Standing Backbend Clasped Hand Compensation p23

DAY 6 3 : O S C A R EMOTM WORKOUT Date

Heart Rate Maximum

Resting Heart Rate

Moderate Intensity Workout Target Heart Rate 60-80% Maximum

220-AGE

Exercises Clubbell Two-Hand Head Cast (15lbs) reps: 5 Exercise p09 Ring/Strap Knee to Chest reps: 5 Exercise p19 Kettlebell Two-Handed Swing (8kgs) reps: 5 Exercise p43

Round 1

Round 6

Round 11

Round 16

Round 2

Round 7

Round 12

Round 17

Round 3

Round 8

Round 13

Round 18

Round 4

Round 9

Round 14

Round 19

Round 5

Round 10

Round 15

Round 20

Score: Total Rounds you completed all repetitions in under 60 seconds

DIRECTIONS: Perform 1 round of the warm-up which you have already performed on your mobility day of this cycle. Then perform one circuit (all of the repetitions of all the exercise) in less than one minute; give yourself one point in the “ROUND” box of the minute you successfully completed (1-20). If you don’t complete them in less than one minute, start over at the beginning of the following minute; and leave that “ROUND” box blank, as you do not get a point for not completing it. When you finish, with your final round (20), then take your heart rate, and write it down under “HEART RATE” as well as your Technique, Effort and Discomfort level. If you cannot do that much at the beginning, you MUST at least record and write down your heart rate. Perform 1 round of the cool-down which you will perform on your compensation of this cycle. Then, it’s time to tally the totals. Add your points for all of the rounds you completed with very good technique (maximum 20).

Final Heart Rate

Final Technique

Final Effort

Final Discomfort

Warmup

Cooldown

Prone Shoulder Circle Mobility p21

Three Leg Down Dog Compensation p27

Tripod Overhead Mobility p31 Lifting Table Mobility p19

Shin Dancer Bridge Compensation p18 Standing Backbend Clasped Hand Compensation p23

DAY 6 4 : O S C A R EMOTM WORKOUT Date

Heart Rate Maximum

Resting Heart Rate

High Intensity Workout Target Heart Rate 80-100% Maximum

220-AGE

Exercises Clubbell Two-Hand Head Cast (15lbs) reps: 5 Exercise p09 Ring/Strap Knee to Chest reps: 5 Exercise p19 Kettlebell Two-Handed Swing (8kgs) reps: 5 Exercise p43

Round 1

Round 6

Round 11

Round 16

Round 2

Round 7

Round 12

Round 17

Round 3

Round 8

Round 13

Round 18

Round 4

Round 9

Round 14

Round 19

Round 5

Round 10

Round 15

Round 20

Score: Total Rounds you completed all repetitions in under 60 seconds

DIRECTIONS: Perform 1 round of the warm-up which you have already performed on your mobility day of this cycle. Then perform one circuit (all of the repetitions of all the exercise) in less than one minute; give yourself one point in the “ROUND” box of the minute you successfully completed (1-20). If you don’t complete them in less than one minute, start over at the beginning of the following minute; and leave that “ROUND” box blank, as you do not get a point for not completing it. When you finish, with your final round (20), then take your heart rate, and write it down under “HEART RATE” as well as your Technique, Effort and Discomfort level. If you cannot do that much at the beginning, you MUST at least record and write down your heart rate. Perform 1 round of the cool-down which you will perform on your compensation of this cycle. Then, it’s time to tally the totals. Add your points for all of the rounds you completed with very good technique (maximum 20).

Final Heart Rate

Final Technique

Final Effort

Final Discomfort

Warmup

Cooldown

Prone Shoulder Circle Mobility p21

Three Leg Down Dog Compensation p27

Tripod Overhead Mobility p31 Lifting Table Mobility p19

Shin Dancer Bridge Compensation p18 Standing Backbend Clasped Hand Compensation p23

DAY 6 5 : PA PA M O B I L I T Y Date

Resting Heart Rate

Heart Rate Maximum

220-AGE

No Intensity Mobility Target Heart Rate 0-40% Maximum

DIRECTIONS: As this is a recovery day, do not exceed 40% of your heart rate maximum. Perform the mobility drills in these blocks for the workout.

Mobility Drill

For your No Intensity Day, repeat the warm-up 3X (three times total).

Lifting Table Mobility p19

Spend more time in General if you need it on your mobility. You may also add other drills from the Mobility manual as long as you perform at minimum the drills listed on this page.

Shoulder Screw Mobility p26 Prayer Shoulder Plyo Mobility p20 Shirt Ripping Mobility p25

DAY 6 6 : PA PA C O M P E N S AT I O N Date

Resting Heart Rate

Heart Rate Maximum

220-AGE

Low Intensity Compensation Target Heart Rate 40-60% Maximum

DIRECTIONS: As this is a recovery day, maintain between 40-60% of your heart rate maximum. Perform the compensation drills in these blocks for the workout. For your Low Intensity Day, repeat the cool-down 3X (three times total). Spend more time in General if you need it on your compensation. You may also add other drills from the Compensation manual as long as you perform at minimum the drills listed on this page.

Compensation Drill Standing Backbend Clasped Hand Compensation p23 Floor Scorpion Compensation p10 Standing Backbend Compensation p24 Floor Bow Pull Compensation p09

DAY 6 7 : PA PA AMRAP WORKOUT Date

Heart Rate Maximum

Resting Heart Rate

Moderate Intensity Workout Target Heart Rate 60-80% Maximum

220-AGE

Exercises

Round 1

Round 6

Round 11

Round 16

Kettlebell Two-Handed Swing (8kgs) reps: 21 Exercise p43

Round 2

Round 7

Round 12

Round 17

Parallette/Box Knee Press reps: 13 Exercise p29

Round 3

Round 8

Round 13

Round 18

Clubbell Gama Cast (15lbs) reps: 8 Exercise p06

Round 4

Round 9

Round 14

Round 19

Quad Press Basic reps: 5 Exercise p49

Round 5

Round 10

Round 15

Round 20

Score: Total number of circuits you completed in under 20 minutes

DIRECTIONS: Perform 1 round of the warm-up which you have already performed on your mobility day of this cycle. Then perform the exercises in circuit-style completing all of the repetitions of all of the exercises for one “ROUND” point. Complete as many rounds as possible in twenty minutes. Go as slow as you can continue without taking any pauses, without stopping in between repetitions, and with very good technique. When you finish all twenty minutes, then take your heart rate, and write it down under “HEART RATE” as well as your Technique, Effort and Discomfort level. If you cannot do that much at the beginning, you MUST at least record and write down your heart rate. Perform 1 round of the 6 minute cool-down you performed on your Low Intensity Day for this cycle (using the compensation drills for this workout.) Then, it’s time to tally the totals. Add your points for all of the rounds you completed with very good technique. Only 20 possible round points are listed on this sheet, but as it takes a minimum of approximately 90 seconds to complete a round with good form, this form will suffice your needs.

Final Heart Rate

Final Technique

Final Effort

Final Discomfort

Warmup

Cooldown

Lifting Table Mobility p19

Standing Backbend Clasped Hand Compensation p23

Shoulder Screw Mobility p26 Prayer Shoulder Plyo Mobility p20 Shirt Ripping Mobility p25

Floor Scorpion Compensation p10 Standing Backbend Compensation p24 Floor Bow Pull Compensation p09

DAY 6 8 : PA PA AMRAP WORKOUT Date

Heart Rate Maximum

Resting Heart Rate

High Intensity Workout Target Heart Rate 80-100% Maximum

220-AGE

Exercises

Round 1

Round 6

Round 11

Round 16

Kettlebell Two-Handed Swing (8kgs) reps: 21 Exercise p43

Round 2

Round 7

Round 12

Round 17

Parallette/Box Knee Press reps: 13 Exercise p29

Round 3

Round 8

Round 13

Round 18

Clubbell Gama Cast (15lbs) reps: 8 Exercise p06

Round 4

Round 9

Round 14

Round 19

Quad Press Basic reps: 5 Exercise p49

Round 5

Round 10

Round 15

Round 20

Score: Total number of circuits you completed in under 20 minutes

DIRECTIONS: Perform 1 round of the warm-up which you have already performed on your mobility day of this cycle. Then perform the exercises in circuit-style completing all of the repetitions of all of the exercises for one “ROUND” point. Complete as many rounds as possible in twenty minutes. Go as slow as you can continue without taking any pauses, without stopping in between repetitions, and with very good technique. When you finish all twenty minutes, then take your heart rate, and write it down under “HEART RATE” as well as your Technique, Effort and Discomfort level. If you cannot do that much at the beginning, you MUST at least record and write down your heart rate. Perform 1 round of the 6 minute cool-down you performed on your Low Intensity Day for this cycle (using the compensation drills for this workout.) Then, it’s time to tally the totals. Add your points for all of the rounds you completed with very good technique. Only 20 possible round points are listed on this sheet, but as it takes a minimum of approximately 90 seconds to complete a round with good form, this form will suffice your needs.

Final Heart Rate

Final Technique

Final Effort

Final Discomfort

Warmup

Cooldown

Lifting Table Mobility p19

Standing Backbend Clasped Hand Compensation p23

Shoulder Screw Mobility p26 Prayer Shoulder Plyo Mobility p20 Shirt Ripping Mobility p25

Floor Scorpion Compensation p10 Standing Backbend Compensation p24 Floor Bow Pull Compensation p09

DAY 6 9 : Q U E B E C M O B I L I T Y Date

Resting Heart Rate

Heart Rate Maximum

220-AGE

No Intensity Mobility Target Heart Rate 0-40% Maximum

DIRECTIONS: As this is a recovery day, do not exceed 40% of your heart rate maximum. Perform the mobility drills in these blocks for the workout.

Mobility Drill

For your No Intensity Day, repeat the warm-up 3X (three times total).

Folding Shinbox Twist Mobility p06

Spend more time in General if you need it on your mobility. You may also add other drills from the Mobility manual as long as you perform at minimum the drills listed on this page.

Side Shoulder Cast Mobility p27 Hindu Push-up Mobility p10 Hollow Body Crunch Mobility p13 Sit-Thru Stretch Mobility p28

DAY 7 0 : Q U E B E C C O M P E N S AT I O N Date

Resting Heart Rate

Heart Rate Maximum

220-AGE

Low Intensity Compensation Target Heart Rate 40-60% Maximum

DIRECTIONS: As this is a recovery day, maintain between 40-60% of your heart rate maximum. Perform the compensation drills in these blocks for the workout. For your Low Intensity Day, repeat the cool-down 3X (three times total). Spend more time in General if you need it on your compensation. You may also add other drills from the Compensation manual as long as you perform at minimum the drills listed on this page.

Compensation Drill Pigeon Compensation p15 Camel Compensation p04 Upward Facing Dog Compensation p30 Shoulder Bridge Compensation p20 Dying Warrior Compensation p08

DAY 7 1 : Q U E B E C [90/30X5]2 WORKOUT Date

Heart Rate Maximum

Resting Heart Rate

Moderate Intensity Workout Target Heart Rate 60-80% Maximum

220-AGE

Exercises

Flight 1

Flight 2

Heart Rate

Technique

Effort

Discomfort

One Leg Squat High Box Exercise p64 Ring/Strap Knee Press Exercise p15 Clubbell Shoulder Park Squat (15lbs) Exercise p07 Spinal Rock Basic Exercise p53 Quad Press Basic Exercise p49

Score: Add together the lowest set for each of the exercises

DIRECTIONS: Perform 1 round of the warm-up which you have already performed on your mobility day of this cycle. You will perform the above circuit TWICE, in two “flights.” You will be trying to score as close to the same, if not more repetitions on “Flight 2” as on “Flight 1” because you only get to keep the lower scored attempt. Perform one continuous round of 90 seconds of one exercise, with 30 seconds of quick recovery. During the 30 seconds recovery in between each exercise, take your heart rate, and write it down under as your Repetitions (Under “Flight 1” or “Flight 2”), then your Heart Rate, Technique, Effort and Discomfort level. If you cannot do that much at the beginning, you MUST at least record and write down your repetitions and heart rate. When you finish, with your final exercise and final heart rate and have it recorded above, then perform 1 round of the cool-down which you will perform on your compensation of this cycle. Then, it’s time to tally the totals. Add your lowest of the attempts from the exercises between Flight 1 and 2 for your Score, and find the average heart rate (add the 10 total heart rates, then divide by 10) to check that over the entire program your average was within the target. Do the same for Technique, Effort and Discomfort averages.

Average Heart Rate

Average Technique

Average Effort

Average Discomfort

Warmup

Cooldown

Folding Shinbox Twist Mobility p06

Pigeon Compensation p15

Side Shoulder Cast Mobility p27 Hindu Push-up Mobility p10 Hollow Body Crunch Mobility p13 Sit-Thru Stretch Mobility p28

Camel Compensation p04 Upward Facing Dog Compensation p30 Shoulder Bridge Compensation p20 Dying Warrior Compensation p08

DAY 7 2 : Q U E B E C [90/30X5]2 WORKOUT Date

Heart Rate Maximum

Resting Heart Rate

High Intensity Workout Target Heart Rate 80-100% Maximum

220-AGE

Exercises

Flight 1

Flight 2

Heart Rate

Technique

Effort

Discomfort

One Leg Squat High Box Exercise p64 Ring/Strap Knee Press Exercise p15 Clubbell Shoulder Park Squat (15lbs) Exercise p07 Spinal Rock Basic Exercise p53 Quad Press Basic Exercise p49

Score: Add together the lowest set for each of the exercises

DIRECTIONS: Perform 1 round of the warm-up which you have already performed on your mobility day of this cycle. You will perform the above circuit TWICE, in two “flights.” You will be trying to score as close to the same, if not more repetitions on “Flight 2” as on “Flight 1” because you only get to keep the lower scored attempt. Perform one continuous round of 90 seconds of one exercise, with 30 seconds of quick recovery. During the 30 seconds recovery in between each exercise, take your heart rate, and write it down under as your Repetitions (Under “Flight 1” or “Flight 2”), then your Heart Rate, Technique, Effort and Discomfort level. If you cannot do that much at the beginning, you MUST at least record and write down your repetitions and heart rate. When you finish, with your final exercise and final heart rate and have it recorded above, then perform 1 round of the cool-down which you will perform on your compensation of this cycle. Then, it’s time to tally the totals. Add your lowest of the attempts from the exercises between Flight 1 and 2 for your Score, and find the average heart rate (add the 10 total heart rates, then divide by 10) to check that over the entire program your average was within the target. Do the same for Technique, Effort and Discomfort averages.

Average Heart Rate

Average Technique

Average Effort

Average Discomfort

Warmup

Cooldown

Folding Shinbox Twist Mobility p06

Pigeon Compensation p15

Side Shoulder Cast Mobility p27 Hindu Push-up Mobility p10 Hollow Body Crunch Mobility p13 Sit-Thru Stretch Mobility p28

Camel Compensation p04 Upward Facing Dog Compensation p30 Shoulder Bridge Compensation p20 Dying Warrior Compensation p08

DAY 7 3 : R O M E O M O B I L I T Y Date

Resting Heart Rate

Heart Rate Maximum

220-AGE

No Intensity Mobility Target Heart Rate 0-40% Maximum

DIRECTIONS: As this is a recovery day, do not exceed 40% of your heart rate maximum. Perform the mobility drills in these blocks for the workout.

Mobility Drill

For your No Intensity Day, repeat the warm-up 3X (three times total).

Twisting Lunge Mobility p32

Spend more time in General if you need it on your mobility. You may also add other drills from the Mobility manual as long as you perform at minimum the drills listed on this page.

Shinbox Switch Mobility p24 Rolling Shoulder Blade Mobility p23 Backstroke Mobility p04

DAY 7 4 : R O M E O C O M P E N S AT I O N Date

Resting Heart Rate

Heart Rate Maximum

220-AGE

Low Intensity Compensation Target Heart Rate 40-60% Maximum

DIRECTIONS: As this is a recovery day, maintain between 40-60% of your heart rate maximum. Perform the compensation drills in these blocks for the workout. For your Low Intensity Day, repeat the cool-down 3X (three times total). Spend more time in General if you need it on your compensation. You may also add other drills from the Compensation manual as long as you perform at minimum the drills listed on this page.

Compensation Drill Twisted Lunge Compensation p29 Sphinx Compensation p22 Sleeping Warrior Compensation p21 Downward Facing Dog Compensation p06

DAY 7 5 : R O M E O AFAP/T WORKOUT Date

Heart Rate Maximum

Resting Heart Rate

Moderate Intensity Workout Target Heart Rate 60-80% Maximum

220-AGE

Exercises

Number of Repetitions to Perform

Ring/Strap Double Row 30 reps Exercise p11 Parallel Squat 50 reps Exercise p68 Kettlebell Deadlift 50 reps Exercise p37 Jump-up Pullup 30 reps Exercise p77

Total Time elapsed for completing all repetitions in Under 20 minutes

DIRECTIONS: Perform 1 round of the warm-up which you have already performed on your mobility day of this cycle. Then perform the prescribed number of repetitions for each exercise as fast as possible with very good technique, but no longer than twenty minutes. Go as slow as you can continue without taking any pauses, without stopping in between repetitions, and with very good technique. When you finish all of the repetitions, check the clock, then take your heart rate, and write your time elapsed, your final heart rate as well as your Technique, Effort and Discomfort level. If you cannot do that much at the beginning, you MUST at least record and write down your elapsed time and your heart rate. Perform 1 round of the cool-down which you will perform on your compensation of this cycle.

Final Heart Rate

Final Technique

Final Effort

Final Discomfort

Warmup

Cooldown

Twisting Lunge Mobility p32

Twisted Lunge Compensation p29

Shinbox Switch Mobility p24

Sphinx Compensation p22

Rolling Shoulder Blade Mobility p23 Backstroke Mobility p04

Sleeping Warrior Compensation p21 Downward Facing Dog Compensation p06

DAY 7 6 : R O M E O AFAP/T WORKOUT Date

Heart Rate Maximum

Resting Heart Rate

High Intensity Workout Target Heart Rate 80-100% Maximum

220-AGE

Exercises

Number of Repetitions to Perform

Ring/Strap Double Row 30 reps Exercise p11 Parallel Squat 50 reps Exercise p68 Kettlebell Deadlift 50 reps Exercise p37 Jump-up Pullup 30 reps Exercise p77

Total Time elapsed for completing all repetitions in Under 20 minutes

DIRECTIONS: Perform 1 round of the warm-up which you have already performed on your mobility day of this cycle. Then perform the prescribed number of repetitions for each exercise as fast as possible with very good technique, but no longer than twenty minutes. Go as slow as you can continue without taking any pauses, without stopping in between repetitions, and with very good technique. When you finish all of the repetitions, check the clock, then take your heart rate, and write your time elapsed, your final heart rate as well as your Technique, Effort and Discomfort level. If you cannot do that much at the beginning, you MUST at least record and write down your elapsed time and your heart rate. Perform 1 round of the cool-down which you will perform on your compensation of this cycle.

Final Heart Rate

Final Technique

Final Effort

Final Discomfort

Warmup

Cooldown

Twisting Lunge Mobility p32

Twisted Lunge Compensation p29

Shinbox Switch Mobility p24

Sphinx Compensation p22

Rolling Shoulder Blade Mobility p23 Backstroke Mobility p04

Sleeping Warrior Compensation p21 Downward Facing Dog Compensation p06

DAY 7 7 : S I E R R A M O B I L I T Y Date

Resting Heart Rate

Heart Rate Maximum

220-AGE

No Intensity Mobility Target Heart Rate 0-40% Maximum

DIRECTIONS: As this is a recovery day, do not exceed 40% of your heart rate maximum. Perform the mobility drills in these blocks for the workout.

Mobility Drill

For your No Intensity Day, repeat the warm-up 3X (three times total).

Rocking shin Lunge Mobility p22

Spend more time in General if you need it on your mobility. You may also add other drills from the Mobility manual as long as you perform at minimum the drills listed on this page.

Shoulder Screw Mobility p26 Hollow Body Crunch Mobility p13 Frog Leg Swim Mobility p07

DAY 7 8 : S I E R R A C O M P E N S AT I O N Date

Resting Heart Rate

Heart Rate Maximum

220-AGE

Low Intensity Compensation Target Heart Rate 40-60% Maximum

DIRECTIONS: As this is a recovery day, maintain between 40-60% of your heart rate maximum. Perform the compensation drills in these blocks for the workout. For your Low Intensity Day, repeat the cool-down 3X (three times total). Spend more time in General if you need it on your compensation. You may also add other drills from the Compensation manual as long as you perform at minimum the drills listed on this page.

Compensation Drill Shin Lunge Compensation p19 Floor Scorpion Compensation p10 Shoulder Bridge Compensation p20 Wind Removing Compensation p31

DAY 7 9 : S I E R R A 20/10X8+60 WORKOUT Date

Resting Heart Rate

Heart Rate Maximum

220-AGE

Exercises

Moderate Intensity Workout Target Heart Rate 60-80% Maximum

Sets Scored

Heart Rate

Technique

Effort

Discomfort

Score: Add the lowest of 8 sets from each of the exercises

Average Heart Rate

Average Technique

Average Effort

Average Discomfort

Front Lunge Exercise p72 Parallette/Box Knee Press Exercise p29 Spinal Rock Basic Exercise p53 Mountain Climber Exercise p57

DIRECTIONS: Perform 1 round of the warm-up which you have already performed on your mobility day of this cycle. Then perform 8 sets in a row of an exercise: 20 seconds of exercise with 10 seconds of quick recovery. Write down your score for each set in the “SETS SCORED” section above. During the 1 minute recovery in between each exercise, take your heart rate, and write it down under “HEART RATE” as well as your Technique, Effort and Discomfort level. If you cannot do that much at the beginning, you MUST at least record and write down your heart rate. Perform 1 round of the cool-down which you will perform on your compensation of this cycle When you finish, with your final exercise and final heart rate and have it recorded above then, it’s time to tally the totals. Add your lowest set of each of the exercises together for your Score, and find the average heart rate to check that over the entire program your average was within the target. Do the same for Technique, Effort and Discomfort averages.

Warmup

Cooldown

Rocking shin Lunge Mobility p22

Shin Lunge Compensation p19

Shoulder Screw Mobility p26 Hollow Body Crunch Mobility p13 Frog Leg Swim Mobility p07

Floor Scorpion Compensation p10 Shoulder Bridge Compensation p20 Wind Removing Compensation p31

DAY 8 0 : S I E R R A 20/10X8+60 WORKOUT Date

Resting Heart Rate

Heart Rate Maximum

High Intensity Workout Target Heart Rate 80-100% Maximum

220-AGE

Exercises

Sets Scored

Heart Rate

Technique

Effort

Discomfort

Score: Add the lowest of 8 sets from each of the exercises

Average Heart Rate

Average Technique

Average Effort

Average Discomfort

Front Lunge Exercise p72 Parallette/Box Knee Press Exercise p29 Spinal Rock Basic Exercise p53 Mountain Climber Exercise p57

DIRECTIONS: Perform 1 round of the warm-up which you have already performed on your mobility day of this cycle. Then perform 8 sets in a row of an exercise: 20 seconds of exercise with 10 seconds of quick recovery. Write down your score for each set in the “SETS SCORED” section above. During the 1 minute recovery in between each exercise, take your heart rate, and write it down under “HEART RATE” as well as your Technique, Effort and Discomfort level. If you cannot do that much at the beginning, you MUST at least record and write down your heart rate. Perform 1 round of the cool-down which you will perform on your compensation of this cycle When you finish, with your final exercise and final heart rate and have it recorded above then, it’s time to tally the totals. Add your lowest set of each of the exercises together for your Score, and find the average heart rate to check that over the entire program your average was within the target. Do the same for Technique, Effort and Discomfort averages.

Warmup

Cooldown

Rocking shin Lunge Mobility p22

Shin Lunge Compensation p19

Shoulder Screw Mobility p26 Hollow Body Crunch Mobility p13 Frog Leg Swim Mobility p07

Floor Scorpion Compensation p10 Shoulder Bridge Compensation p20 Wind Removing Compensation p31

DAY 8 1 : TA N G O M O B I L I T Y Date

Resting Heart Rate

Heart Rate Maximum

220-AGE

No Intensity Mobility Target Heart Rate 0-40% Maximum

DIRECTIONS: As this is a recovery day, do not exceed 40% of your heart rate maximum. Perform the mobility drills in these blocks for the workout.

Mobility Drill

For your No Intensity Day, repeat the warm-up 3X (three times total).

Prayer Shoulder Plyo Mobility p20

Spend more time in General if you need it on your mobility. You may also add other drills from the Mobility manual as long as you perform at minimum the drills listed on this page.

Tripod Overhead Mobility p31 Floor Hip Worm Mobility p05 Leg Swing Mobility p17

DAY 8 2 : TA N G O C O M P E N S AT I O N Date

Resting Heart Rate

Heart Rate Maximum

220-AGE

Low Intensity Compensation Target Heart Rate 40-60% Maximum

DIRECTIONS: As this is a recovery day, maintain between 40-60% of your heart rate maximum. Perform the compensation drills in these blocks for the workout. For your Low Intensity Day, repeat the cool-down 3X (three times total). Spend more time in General if you need it on your compensation. You may also add other drills from the Compensation manual as long as you perform at minimum the drills listed on this page.

Compensation Drill Standing Backbend Compensation p24 Shin Dancer Bridge Compensation p18 Flying Locust Compensation p11 King Dancer Basic Compensation p13

DAY 8 3 : TA N G O 4/1X4 WORKOUT Date

Heart Rate Maximum

Resting Heart Rate

220-AGE

Exercises

Moderate Intensity Workout Target Heart Rate 60-80% Maximum

Repetitions Scored

Heart Rate

Technique

Effort

Discomfort

Score: Average 4 Repetition Totals

Average Heart Rate

Average Technique

Average Effort

Average Discomfort

Clubbell Gama Cast (15lbs) Exercise p06 Ring/Strap Knee to chest Exercise p19 Sandbag Deadlift Exercise p87 Leg Thread Exercise p45

DIRECTIONS: Perform 1 round of the warm-up which you have already performed on your mobility day of this cycle. Then perform one continuous four-minute round of each exercise. Go as slow as you can continue without taking any pauses, without stopping in between repetitions, and with very good technique. Write down your score for each set of your total repetitions in the “REPETITIONS SCORED” section above. During the 1 minute recovery in between each exercise, take your heart rate, and write it down under “HEART RATE” as well as your Technique, Effort and Discomfort level. If you cannot do that much at the beginning, you MUST at least record and write down your heart rate. When you finish, with your final exercise and final heart rate and have it recorded above, then perform 1 round of the cool-down which you will perform on your compensation of this cycle.. Then, it’s time to tally the totals. Add your four numbers from Repetitions Scores, and divide by 4 to get your Score, and find the average heart rate to check that over the entire program your average was within the target. Do the same for Technique, Effort and Discomfort averages.

Warmup

Cooldown

Prayer Shoulder Plyo Mobility p20

Standing Backbend Compensation p24

Tripod Overhead Mobility p31

Shin Dancer Bridge Compensation p18

Floor Hip Worm Mobility p05 Leg Swing Mobility p17

Flying Locust Compensation p11 King Dancer Basic Compensation p13

DAY 8 4 : TA N G O 4/1X4 WORKOUT Date

Heart Rate Maximum

Resting Heart Rate

High Intensity Workout Target Heart Rate 80-100% Maximum

220-AGE

Exercises

Repetitions Scored

Heart Rate

Technique

Effort

Discomfort

Score: Average 4 Repetition Totals

Average Heart Rate

Average Technique

Average Effort

Average Discomfort

Clubbell Gama Cast (15lbs) Exercise p06 Ring/Strap Knee to chest Exercise p19 Sandbag Deadlift Exercise p87 Leg Thread Exercise p45

DIRECTIONS: Perform 1 round of the warm-up which you have already performed on your mobility day of this cycle. Then perform one continuous four-minute round of each exercise. Go as slow as you can continue without taking any pauses, without stopping in between repetitions, and with very good technique. Write down your score for each set of your total repetitions in the “REPETITIONS SCORED” section above. During the 1 minute recovery in between each exercise, take your heart rate, and write it down under “HEART RATE” as well as your Technique, Effort and Discomfort level. If you cannot do that much at the beginning, you MUST at least record and write down your heart rate. When you finish, with your final exercise and final heart rate and have it recorded above, then perform 1 round of the cool-down which you will perform on your compensation of this cycle.. Then, it’s time to tally the totals. Add your four numbers from Repetitions Scores, and divide by 4 to get your Score, and find the average heart rate to check that over the entire program your average was within the target. Do the same for Technique, Effort and Discomfort averages.

Warmup

Cooldown

Prayer Shoulder Plyo Mobility p20

Standing Backbend Compensation p24

Tripod Overhead Mobility p31

Shin Dancer Bridge Compensation p18

Floor Hip Worm Mobility p05 Leg Swing Mobility p17

Flying Locust Compensation p11 King Dancer Basic Compensation p13

DAY 8 5 : U N I F O R M M O B I L I T Y Date

Resting Heart Rate

Heart Rate Maximum

220-AGE

No Intensity Mobility Target Heart Rate 0-40% Maximum

DIRECTIONS: As this is a recovery day, do not exceed 40% of your heart rate maximum. Perform the mobility drills in these blocks for the workout.

Mobility Drill

For your No Intensity Day, repeat the warm-up 3X (three times total).

Shinbox Switch Mobility p24

Spend more time in General if you need it on your mobility. You may also add other drills from the Mobility manual as long as you perform at minimum the drills listed on this page.

Inside Shoulder Circle Mobility p14 Hindu Push-up Mobility p10

DAY 8 6 : U N I F O R M C O M P E N S AT I O N Date

Resting Heart Rate

Heart Rate Maximum

220-AGE

Low Intensity Compensation Target Heart Rate 40-60% Maximum

DIRECTIONS: As this is a recovery day, maintain between 40-60% of your heart rate maximum. Perform the compensation drills in these blocks for the workout. For your Low Intensity Day, repeat the cool-down 3X (three times total). Spend more time in General if you need it on your compensation. You may also add other drills from the Compensation manual as long as you perform at minimum the drills listed on this page.

Compensation Drill Sphinx Compensation p22 Locust Compensation p14 Upward Facing Dog Compensation p30

DAY 8 7 : U N I F O R M EMOTM WORKOUT Date

Heart Rate Maximum

Resting Heart Rate

Moderate Intensity Workout Target Heart Rate 60-80% Maximum

220-AGE

Exercises

Round 1

Round 6

Round 11

Round 16

Parallel Squat 8 reps Exercise p68

Round 2

Round 7

Round 12

Round 17

Parallette/Box Knee Press 5 reps Exercise p29

Round 3

Round 8

Round 13

Round 18

Clubbell Shoulder Park Squat (15lbs) reps: 3 right / 3 left Exercise p07

Round 4

Round 9

Round 14

Round 19

Round 5

Round 10

Round 15

Round 20

Score: Total Rounds you completed all repetitions in under 60 seconds

DIRECTIONS: Perform 1 round of the warm-up which you have already performed on your mobility day of this cycle. Then perform one circuit (all of the repetitions of all the exercise) in less than one minute; give yourself one point in the “ROUND” box of the minute you successfully completed (1-20). If you don’t complete them in less than one minute, start over at the beginning of the following minute; and leave that “ROUND” box blank, as you do not get a point for not completing it. When you finish, with your final round (20), then take your heart rate, and write it down under “HEART RATE” as well as your Technique, Effort and Discomfort level. If you cannot do that much at the beginning, you MUST at least record and write down your heart rate. Perform 1 round of the cool-down which you will perform on your compensation of this cycle. Then, it’s time to tally the totals. Add your points for all of the rounds you completed with very good technique (maximum 20).

Final Heart Rate

Final Technique

Final Effort

Final Discomfort

Warmup

Cooldown

Shinbox Switch Mobility p24

Sphinx Compensation p22

Inside Shoulder Circle Mobility p14

Locust Compensation p14

Hindu Push-up Mobility p10

Upward Facing Dog Compensation p30

DAY 8 8 : U N I F O R M EMOTM WORKOUT Date

Heart Rate Maximum

Resting Heart Rate

High Intensity Workout Target Heart Rate 80-100% Maximum

220-AGE

Exercises

Round 1

Round 6

Round 11

Round 16

Parallel Squat 8 reps Exercise p68

Round 2

Round 7

Round 12

Round 17

Parallette/Box Knee Press 5 reps Exercise p29

Round 3

Round 8

Round 13

Round 18

Clubbell Shoulder Park Squat (15lbs) reps: 3 right / 3 left Exercise p07

Round 4

Round 9

Round 14

Round 19

Round 5

Round 10

Round 15

Round 20

Score: Total Rounds you completed all repetitions in under 60 seconds

DIRECTIONS: Perform 1 round of the warm-up which you have already performed on your mobility day of this cycle. Then perform one circuit (all of the repetitions of all the exercise) in less than one minute; give yourself one point in the “ROUND” box of the minute you successfully completed (1-20). If you don’t complete them in less than one minute, start over at the beginning of the following minute; and leave that “ROUND” box blank, as you do not get a point for not completing it. When you finish, with your final round (20), then take your heart rate, and write it down under “HEART RATE” as well as your Technique, Effort and Discomfort level. If you cannot do that much at the beginning, you MUST at least record and write down your heart rate. Perform 1 round of the cool-down which you will perform on your compensation of this cycle. Then, it’s time to tally the totals. Add your points for all of the rounds you completed with very good technique (maximum 20).

Final Heart Rate

Final Technique

Final Effort

Final Discomfort

Warmup

Cooldown

Shinbox Switch Mobility p24

Sphinx Compensation p22

Inside Shoulder Circle Mobility p14

Locust Compensation p14

Hindu Push-up Mobility p10

Upward Facing Dog Compensation p30

DAY 8 9 : V I C T O R M O B I L I T Y Date

Resting Heart Rate

Heart Rate Maximum

220-AGE

No Intensity Mobility Target Heart Rate 0-40% Maximum

DIRECTIONS: As this is a recovery day, do not exceed 40% of your heart rate maximum. Perform the mobility drills in these blocks for the workout.

Mobility Drill

For your No Intensity Day, repeat the warm-up 3X (three times total).

Lifting Table Mobility p19

Spend more time in General if you need it on your mobility. You may also add other drills from the Mobility manual as long as you perform at minimum the drills listed on this page.

Prone Shoulder Circle Mobility p21 Rocking Shin Lunge Mobility p22

DAY 9 0 : V I C T O R C O M P E N S AT I O N Date

Resting Heart Rate

Heart Rate Maximum

220-AGE

Low Intensity Compensation Target Heart Rate 40-60% Maximum

DIRECTIONS: As this is a recovery day, maintain between 40-60% of your heart rate maximum. Perform the compensation drills in these blocks for the workout. For your Low Intensity Day, repeat the cool-down 3X (three times total). Spend more time in General if you need it on your compensation. You may also add other drills from the Compensation manual as long as you perform at minimum the drills listed on this page.

Compensation Drill Standing Backbend Clasped Hand Compensation p23 Three Leg Down Dog Compensation p27 Shin Lunge Compensation p19

DAY 9 1 : V I C T O R AMRAP WORKOUT Date

Heart Rate Maximum

Resting Heart Rate

Moderate Intensity Workout Target Heart Rate 60-80% Maximum

220-AGE

Exercises Kettlebell Two Handed Swing (8kgs) reps: 8 Exercise p43 Clubbell Two-Handed Head Cast (15lbs) reps: 13 Exercise p09 Front Lunge reps: 21 Exercise p72

Round 1

Round 6

Round 11

Round 16

Round 2

Round 7

Round 12

Round 17

Round 3

Round 8

Round 13

Round 18

Round 4

Round 9

Round 14

Round 19

Round 5

Round 10

Round 15

Round 20

Score: Total number of circuits you completed in under 20 minutes

DIRECTIONS: Perform 1 round of the warm-up which you have already performed on your mobility day of this cycle. Then perform the exercises in circuit-style completing all of the repetitions of all of the exercises for one “ROUND” point. Complete as many rounds as possible in twenty minutes. Go as slow as you can continue without taking any pauses, without stopping in between repetitions, and with very good technique. When you finish all twenty minutes, then take your heart rate, and write it down under “HEART RATE” as well as your Technique, Effort and Discomfort level. If you cannot do that much at the beginning, you MUST at least record and write down your heart rate. Perform 1 round of the 6 minute cool-down you performed on your Low Intensity Day for this cycle (using the compensation drills for this workout.) Then, it’s time to tally the totals. Add your points for all of the rounds you completed with very good technique. Only 20 possible round points are listed on this sheet, but as it takes a minimum of approximately 90 seconds to complete a round with good form, this form will suffice your needs.

Final Heart Rate

Final Technique

Final Effort

Final Discomfort

Warmup

Cooldown

Lifting Table Mobility p19

Standing Backbend Clasped Hand Compensation p23

Prone Shoulder Circle Mobility p21 Rocking Shin Lunge Mobility p22

Three Leg Down Dog Compensation p27 Shin Lunge Compensation p19

DAY 9 2 : V I C T O R AMRAP WORKOUT Date

Heart Rate Maximum

Resting Heart Rate

High Intensity Workout Target Heart Rate 80-100% Maximum

220-AGE

Exercises Kettlebell Two Handed Swing (8kgs) reps: 8 Exercise p43 Clubbell Two-Handed Head Cast (15lbs) reps: 13 Exercise p09 Front Lunge reps: 21 Exercise p72

Round 1

Round 6

Round 11

Round 16

Round 2

Round 7

Round 12

Round 17

Round 3

Round 8

Round 13

Round 18

Round 4

Round 9

Round 14

Round 19

Round 5

Round 10

Round 15

Round 20

Score: Total number of circuits you completed in under 20 minutes

DIRECTIONS: Perform 1 round of the warm-up which you have already performed on your mobility day of this cycle. Then perform the exercises in circuit-style completing all of the repetitions of all of the exercises for one “ROUND” point. Complete as many rounds as possible in twenty minutes. Go as slow as you can continue without taking any pauses, without stopping in between repetitions, and with very good technique. When you finish all twenty minutes, then take your heart rate, and write it down under “HEART RATE” as well as your Technique, Effort and Discomfort level. If you cannot do that much at the beginning, you MUST at least record and write down your heart rate. Perform 1 round of the 6 minute cool-down you performed on your Low Intensity Day for this cycle (using the compensation drills for this workout.) Then, it’s time to tally the totals. Add your points for all of the rounds you completed with very good technique. Only 20 possible round points are listed on this sheet, but as it takes a minimum of approximately 90 seconds to complete a round with good form, this form will suffice your needs.

Final Heart Rate

Final Technique

Final Effort

Final Discomfort

Warmup

Cooldown

Lifting Table Mobility p19

Standing Backbend Clasped Hand Compensation p23

Prone Shoulder Circle Mobility p21 Rocking Shin Lunge Mobility p22

Three Leg Down Dog Compensation p27 Shin Lunge Compensation p19

DAY 9 3 : W H I S K E Y M O B I L I T Y Date

Resting Heart Rate

Heart Rate Maximum

220-AGE

No Intensity Mobility Target Heart Rate 0-40% Maximum

DIRECTIONS: As this is a recovery day, do not exceed 40% of your heart rate maximum. Perform the mobility drills in these blocks for the workout.

Mobility Drill

For your No Intensity Day, repeat the warm-up 3X (three times total).

Windshield Wiper Mobility p33

Spend more time in General if you need it on your mobility. You may also add other drills from the Mobility manual as long as you perform at minimum the drills listed on this page.

Lifting Camel Mobility p18 Shoulder Screw Mobility p26 Twisting Lunge Mobility p32 Folding Shinbox Twist Mobility p06

DAY 9 4 : W H I S K E Y C O M P E N S AT I O N Date

Resting Heart Rate

Heart Rate Maximum

220-AGE

Low Intensity Compensation Target Heart Rate 40-60% Maximum

DIRECTIONS: As this is a recovery day, maintain between 40-60% of your heart rate maximum. Perform the compensation drills in these blocks for the workout. For your Low Intensity Day, repeat the cool-down 3X (three times total). Spend more time in General if you need it on your compensation. You may also add other drills from the Compensation manual as long as you perform at minimum the drills listed on this page.

Compensation Drill Seated Spinal Twist Compensation p17 Standing Forward Fold Compensation p25 Floor Scorpion Compensation p10 Twisted Lunge Compensation p29 Pigeon Compensation p15

DAY 9 5 : W H I S K E Y [90/30X5]2 WORKOUT Date

Heart Rate Maximum

Resting Heart Rate

Moderate Intensity Workout Target Heart Rate 60-80% Maximum

220-AGE

Exercises

Flight 1

Flight 2

Heart Rate

Technique

Effort

Discomfort

Kettlebell Figure Eight (8kgs) Exercise p41 Medicine Ball Neck Squat Exercise p82 Parallette/Box Knee Press Exercise p29 Ring/Strap double row Exercise p11 One Leg Squat High Box Exercise p64

Score: Add together the lowest set for each of the exercises

DIRECTIONS:

Average Heart Rate

Average Technique

Average Effort

Average Discomfort

Warmup

Cooldown

You will perform the above circuit TWICE, in two “flights.” You will be trying to score as close to the same, if not more repetitions on “Flight 2” as on “Flight 1” because you only get to keep the lower scored attempt.

Windshield Wiper Mobility p33

Seated Spinal Twist Compensation p17

Perform one continuous round of 90 seconds of one exercise, with 30 seconds of quick recovery.

Lifting Camel Mobility p18

Standing Forward Fold Compensation p25

During the 30 seconds recovery in between each exercise, take your heart rate, and write it down under as your Repetitions (Under “Flight 1” or “Flight 2”), then your Heart Rate, Technique, Effort and Discomfort level. If you cannot do that much at the beginning, you MUST at least record and write down your repetitions and heart rate.

Shoulder Screw Mobility p26

Floor Scorpion Compensation p10

Perform 1 round of the warm-up which you have already performed on your mobility day of this cycle.

When you finish, with your final exercise and final heart rate and have it recorded above, then perform 1 round of the cool-down which you will perform on your compensation of this cycle. Then, it’s time to tally the totals. Add your lowest of the attempts from the exercises between Flight 1 and 2 for your Score, and find the average heart rate (add the 10 total heart rates, then divide by 10) to check that over the entire program your average was within the target. Do the same for Technique, Effort and Discomfort averages.

Twisting Lunge Mobility p32 Folding Shinbox Twist Mobility p06

Twisted Lunge Compensation p29 Pigeon Compensation p15

DAY 9 6 : W H I S K E Y [90/30X5]2 WORKOUT Date

Heart Rate Maximum

Resting Heart Rate

High Intensity Workout Target Heart Rate 80-100% Maximum

220-AGE

Exercises

Flight 1

Flight 2

Heart Rate

Technique

Effort

Discomfort

Kettlebell Figure Eight (8kgs) Exercise p41 Medicine Ball Neck Squat Exercise p82 Parallette/Box Knee Press Exercise p29 Ring/Strap double row Exercise p11 One Leg Squat High Box Exercise p64

Score: Add together the lowest set for each of the exercises

DIRECTIONS:

Average Heart Rate

Average Technique

Average Effort

Average Discomfort

Warmup

Cooldown

You will perform the above circuit TWICE, in two “flights.” You will be trying to score as close to the same, if not more repetitions on “Flight 2” as on “Flight 1” because you only get to keep the lower scored attempt.

Windshield Wiper Mobility p33

Seated Spinal Twist Compensation p17

Perform one continuous round of 90 seconds of one exercise, with 30 seconds of quick recovery.

Lifting Camel Mobility p18

Standing Forward Fold Compensation p25

During the 30 seconds recovery in between each exercise, take your heart rate, and write it down under as your Repetitions (Under “Flight 1” or “Flight 2”), then your Heart Rate, Technique, Effort and Discomfort level. If you cannot do that much at the beginning, you MUST at least record and write down your repetitions and heart rate.

Shoulder Screw Mobility p26

Floor Scorpion Compensation p10

Twisting Lunge Mobility p32

Twisted Lunge Compensation p29

Perform 1 round of the warm-up which you have already performed on your mobility day of this cycle.

When you finish, with your final exercise and final heart rate and have it recorded above, then perform 1 round of the cool-down which you will perform on your compensation of this cycle. Then, it’s time to tally the totals. Add your lowest of the attempts from the exercises between Flight 1 and 2 for your Score, and find the average heart rate (add the 10 total heart rates, then divide by 10) to check that over the entire program your average was within the target. Do the same for Technique, Effort and Discomfort averages.

Folding Shinbox Twist Mobility p06

Pigeon Compensation p15

DAY 9 7 : X R AY M O B I L I T Y Date

Resting Heart Rate

Heart Rate Maximum

220-AGE

No Intensity Mobility Target Heart Rate 0-40% Maximum

DIRECTIONS: As this is a recovery day, do not exceed 40% of your heart rate maximum. Perform the mobility drills in these blocks for the workout.

Mobility Drill

For your No Intensity Day, repeat the warm-up 3X (three times total).

Knee to Chest Push Kick Mobility p16

Spend more time in General if you need it on your mobility. You may also add other drills from the Mobility manual as long as you perform at minimum the drills listed on this page.

Inside Shoulder Circle Mobility p14 Tripod Overhead Mobility p31 Handcuff Mobility p09

DAY 9 8 : X R AY C O M P E N S AT I O N Date

Resting Heart Rate

Heart Rate Maximum

220-AGE

Low Intensity Compensation Target Heart Rate 40-60% Maximum

DIRECTIONS: As this is a recovery day, maintain between 40-60% of your heart rate maximum. Perform the compensation drills in these blocks for the workout. For your Low Intensity Day, repeat the cool-down 3X (three times total). Spend more time in General if you need it on your compensation. You may also add other drills from the Compensation manual as long as you perform at minimum the drills listed on this page.

Compensation Drill Upward Facing Dog Compensation p30 Locust Compensation p14 Shin Dancer Bridge Compensation p18 Clasped Hand Forward Fold Compensation p05

DAY 9 9 : X R AY AFAP/T WORKOUT Date

Heart Rate Maximum

Resting Heart Rate

Moderate Intensity Workout Target Heart Rate 60-80% Maximum

220-AGE

Exercises

Number of Repetitions to Perform

Box Step-up 50 reps Exercise p24 Parallette/Box Knee Press 50 reps Exercise p29 Ring/Strap Knee to Chest 50 reps Exercise p19 Kettlebell Push Press (8kgs) reps: 25 right / 25 left Exercise p42

Total Time elapsed for completing all repetitions in Under 20 minutes

DIRECTIONS: Perform 1 round of the warm-up which you have already performed on your mobility day of this cycle. Then perform the prescribed number of repetitions for each exercise as fast as possible with very good technique, but no longer than twenty minutes. Go as slow as you can continue without taking any pauses, without stopping in between repetitions, and with very good technique. When you finish all of the repetitions, check the clock, then take your heart rate, and write your time elapsed, your final heart rate as well as your Technique, Effort and Discomfort level. If you cannot do that much at the beginning, you MUST at least record and write down your elapsed time and your heart rate. Perform 1 round of the cool-down which you will perform on your compensation of this cycle.

Final Heart Rate

Final Technique

Final Effort

Final Discomfort

Warmup

Cooldown

Knee to Chest Push Kick Mobility p16

Upward Facing Dog Compensation p30

Inside Shoulder Circle Mobility p14 Tripod Overhead Mobility p31 Handcuff Mobility p09

Locust Compensation p14 Shin Dancer Bridge Compensation p18 Clasped Hand Forward Fold Compensation p05

DAY 1 0 0 : X R AY AFAP/T WORKOUT Date

Heart Rate Maximum

Resting Heart Rate

High Intensity Workout Target Heart Rate 80-100% Maximum

220-AGE

Exercises

Number of Repetitions to Perform

Box Step-up 50 reps Exercise p24 Parallette/Box Knee Press 50 reps Exercise p29 Ring/Strap Knee to Chest 50 reps Exercise p19 Kettlebell Push Press (8kgs) reps: 25 right / 25 left Exercise p42

Total Time elapsed for completing all repetitions in Under 20 minutes

DIRECTIONS: Perform 1 round of the warm-up which you have already performed on your mobility day of this cycle. Then perform the prescribed number of repetitions for each exercise as fast as possible with very good technique, but no longer than twenty minutes. Go as slow as you can continue without taking any pauses, without stopping in between repetitions, and with very good technique. When you finish all of the repetitions, check the clock, then take your heart rate, and write your time elapsed, your final heart rate as well as your Technique, Effort and Discomfort level. If you cannot do that much at the beginning, you MUST at least record and write down your elapsed time and your heart rate. Perform 1 round of the cool-down which you will perform on your compensation of this cycle.

Final Heart Rate

Final Technique

Final Effort

Final Discomfort

Warmup

Cooldown

Knee to Chest Push Kick Mobility p16

Upward Facing Dog Compensation p30

Inside Shoulder Circle Mobility p14 Tripod Overhead Mobility p31 Handcuff Mobility p09

Locust Compensation p14 Shin Dancer Bridge Compensation p18 Clasped Hand Forward Fold Compensation p05

DAY 1 0 1 : YA N K E E M O B I L I T Y Date

Resting Heart Rate

Heart Rate Maximum

220-AGE

No Intensity Mobility Target Heart Rate 0-40% Maximum

DIRECTIONS: As this is a recovery day, do not exceed 40% of your heart rate maximum. Perform the mobility drills in these blocks for the workout.

Mobility Drill

For your No Intensity Day, repeat the warm-up 3X (three times total).

Prone Shoulder Circle Mobility p21

Spend more time in General if you need it on your mobility. You may also add other drills from the Mobility manual as long as you perform at minimum the drills listed on this page.

Floor hip Worm Mobility p05 Handcuff Mobility p09 Frog Leg Swim Mobility p07

DAY 1 0 2 : YA N K E E C O M P E N S AT I O N Date

Resting Heart Rate

Heart Rate Maximum

220-AGE

Low Intensity Compensation Target Heart Rate 40-60% Maximum

DIRECTIONS: As this is a recovery day, maintain between 40-60% of your heart rate maximum. Perform the compensation drills in these blocks for the workout. For your Low Intensity Day, repeat the cool-down 3X (three times total). Spend more time in General if you need it on your compensation. You may also add other drills from the Compensation manual as long as you perform at minimum the drills listed on this page.

Compensation Drill Three Leg Down Dog Compensation p27 Flying Locust Compensation p11 Clasped Hand Forward Fold Compensation p05 Wind removing Compensation p31

DAY 1 0 3 : YA N K E E 20/10X8+60 WORKOUT Date

Resting Heart Rate

Heart Rate Maximum

220-AGE

Exercises

Moderate Intensity Workout Target Heart Rate 60-80% Maximum

Sets Scored

Heart Rate

Technique

Effort

Discomfort

Score: Add the lowest of 8 sets from each of the exercises

Average Heart Rate

Average Technique

Average Effort

Average Discomfort

Clubbell TwoHanded Head Cast (15lbs) Exercise p09 Sandbag Deadlift Exercise p87 Kettlebell Push Press (8kgs) Exercise p42 Mountain Climber Exercise p57

DIRECTIONS: Perform 1 round of the warm-up which you have already performed on your mobility day of this cycle. Then perform 8 sets in a row of an exercise: 20 seconds of exercise with 10 seconds of quick recovery. Write down your score for each set in the “SETS SCORED” section above. During the 1 minute recovery in between each exercise, take your heart rate, and write it down under “HEART RATE” as well as your Technique, Effort and Discomfort level. If you cannot do that much at the beginning, you MUST at least record and write down your heart rate. Perform 1 round of the cool-down which you will perform on your compensation of this cycle When you finish, with your final exercise and final heart rate and have it recorded above then, it’s time to tally the totals. Add your lowest set of each of the exercises together for your Score, and find the average heart rate to check that over the entire program your average was within the target. Do the same for Technique, Effort and Discomfort averages.

Warmup

Cooldown

Prone Shoulder Circle Mobility p21

Three Leg Down Dog Compensation p27

Floor hip Worm Mobility p05

Flying Locust Compensation p11

Handcuff Mobility p09

Clasped Hand Forward Fold Compensation p05

Frog Leg Swim Mobility p07

Wind removing Compensation p31

DAY 1 0 4 : YA N K E E 20/10X8+60 WORKOUT Date

Resting Heart Rate

Heart Rate Maximum

High Intensity Workout Target Heart Rate 80-100% Maximum

220-AGE

Exercises

Sets Scored

Heart Rate

Technique

Effort

Discomfort

Score: Add the lowest of 8 sets from each of the exercises

Average Heart Rate

Average Technique

Average Effort

Average Discomfort

Clubbell TwoHanded Head Cast (15lbs) Exercise p09 Sandbag Deadlift Exercise p87 Kettlebell Push Press (8kgs) Exercise p42 Mountain Climber Exercise p57

DIRECTIONS: Perform 1 round of the warm-up which you have already performed on your mobility day of this cycle. Then perform 8 sets in a row of an exercise: 20 seconds of exercise with 10 seconds of quick recovery. Write down your score for each set in the “SETS SCORED” section above. During the 1 minute recovery in between each exercise, take your heart rate, and write it down under “HEART RATE” as well as your Technique, Effort and Discomfort level. If you cannot do that much at the beginning, you MUST at least record and write down your heart rate. Perform 1 round of the cool-down which you will perform on your compensation of this cycle When you finish, with your final exercise and final heart rate and have it recorded above then, it’s time to tally the totals. Add your lowest set of each of the exercises together for your Score, and find the average heart rate to check that over the entire program your average was within the target. Do the same for Technique, Effort and Discomfort averages.

Warmup

Cooldown

Prone Shoulder Circle Mobility p21

Three Leg Down Dog Compensation p27

Floor hip Worm Mobility p05

Flying Locust Compensation p11

Handcuff Mobility p09

Clasped Hand Forward Fold Compensation p05

Frog Leg Swim Mobility p07

Wind removing Compensation p31

DAY 1 0 5 : Z U L U M O B I L I T Y Date

Resting Heart Rate

Heart Rate Maximum

220-AGE

No Intensity Mobility Target Heart Rate 0-40% Maximum

DIRECTIONS: As this is a recovery day, do not exceed 40% of your heart rate maximum. Perform the mobility drills in these blocks for the workout.

Mobility Drill

For your No Intensity Day, repeat the warm-up 3X (three times total).

Hitchhiker Mobility p12

Spend more time in General if you need it on your mobility. You may also add other drills from the Mobility manual as long as you perform at minimum the drills listed on this page.

Rolling Shoulder Blade Mobility p23 Backstroke Mobility p04 Knee to Chest Push Kick Mobility p16

DAY 1 0 6 : Z U L U C O M P E N S AT I O N Date

Resting Heart Rate

Heart Rate Maximum

220-AGE

Low Intensity Compensation Target Heart Rate 40-60% Maximum

DIRECTIONS: As this is a recovery day, maintain between 40-60% of your heart rate maximum. Perform the compensation drills in these blocks for the workout. For your Low Intensity Day, repeat the cool-down 3X (three times total). Spend more time in General if you need it on your compensation. You may also add other drills from the Compensation manual as long as you perform at minimum the drills listed on this page.

Compensation Drill Seal Compensation p16 Sleeping Warrior Compensation p21 Downward Facing Dog compensation p06 Upward Facing Dog Compensation p30

DAY 1 0 7 : Z U L U AFAP/T WORKOUT Date

Heart Rate Maximum

Resting Heart Rate

Moderate Intensity Workout Target Heart Rate 60-80% Maximum

220-AGE

Exercises

Number of Repetitions to Perform

Clubbell Two-Handed Swipe (15lbs) reps: 50 Exercise p05 Kettlebell Deadlift reps: 50 Exercise p37 Jump-up Pullup reps: 50 Exercise p77 Box Step-up reps: 50 Exercise p24

Total Time elapsed for completing all repetitions in Under 20 minutes

DIRECTIONS: Perform 1 round of the warm-up which you have already performed on your mobility day of this cycle. Then perform the prescribed number of repetitions for each exercise as fast as possible with very good technique, but no longer than twenty minutes. Go as slow as you can continue without taking any pauses, without stopping in between repetitions, and with very good technique. When you finish all of the repetitions, check the clock, then take your heart rate, and write your time elapsed, your final heart rate as well as your Technique, Effort and Discomfort level. If you cannot do that much at the beginning, you MUST at least record and write down your elapsed time and your heart rate. Perform 1 round of the cool-down which you will perform on your compensation of this cycle.

Final Heart Rate

Final Technique

Final Effort

Final Discomfort

Warmup

Cooldown

Hitchhiker Mobility p12

Seal Compensation p16

Rolling Shoulder Blade Mobility p23

Sleeping Warrior Compensation p21

Backstroke Mobility p04 Knee to Chest Push Kick Mobility p16

Downward Facing Dog compensation p06 Upward Facing Dog Compensation p30

DAY 1 0 8 : Z U L U AFAP/T WORKOUT Date

Heart Rate Maximum

Resting Heart Rate

High Intensity Workout Target Heart Rate 80-100% Maximum

220-AGE

Exercises

Number of Repetitions to Perform

Clubbell Two-Handed Swipe (15lbs) reps: 50 Exercise p05 Kettlebell Deadlift reps: 50 Exercise p37 Jump-up Pullup reps: 50 Exercise p77 Box Step-up reps: 50 Exercise p24

Total Time elapsed for completing all repetitions in Under 20 minutes

DIRECTIONS: Perform 1 round of the warm-up which you have already performed on your mobility day of this cycle. Then perform the prescribed number of repetitions for each exercise as fast as possible with very good technique, but no longer than twenty minutes. Go as slow as you can continue without taking any pauses, without stopping in between repetitions, and with very good technique. When you finish all of the repetitions, check the clock, then take your heart rate, and write your time elapsed, your final heart rate as well as your Technique, Effort and Discomfort level. If you cannot do that much at the beginning, you MUST at least record and write down your elapsed time and your heart rate. Perform 1 round of the cool-down which you will perform on your compensation of this cycle.

Final Heart Rate

Final Technique

Final Effort

Final Discomfort

Warmup

Cooldown

Hitchhiker Mobility p12

Seal Compensation p16

Rolling Shoulder Blade Mobility p23

Sleeping Warrior Compensation p21

Backstroke Mobility p04 Knee to Chest Push Kick Mobility p16

Downward Facing Dog compensation p06 Upward Facing Dog Compensation p30