Richard

Brian

Michael

Great workout! I had to catch I and combined days 1&2. Looking forward to tomorrow 🙌🏼

Matt Thompson

Super workout!! had to stop for a bit at the end if the push ups and single goblet squats.😲😲😲 I'm looking forward to the future workouts

Brandon

Followed since Covid started, this is my first day actually subscribing. Loved the first one.

Garrett

Wesley Longacre

Round 4 was rough… whoa. Excited about this May Challenge!

Charlie

Daniel

Cool, but too hard on the inner shoulders.

Chris

Nice workout! Challenging to stick to the tempo.

Sean Alexander

54 lb KB for all work outs/ could have increase weight for leg stuff

Blake

Great. Fun. I am a beginner and was able to finish the whole workout. The warm-up was a bit technically difficult but with practice I’ll get it!

Sarah

neil

It was awesome! A nice wee sweat to start the month strong

Colm

John

Love day 2. Cracked up when you kid walked in during jump rope.

Kyle

My dude! Just wanted to say glad I stumbled onto your programming. Been struggling to find something I wanted to follow, rather than keep programming myself. Been following Ryan Fisher for a while and love his stuff, but this is the shit I’ve actually been looking for and was just yolo programming for myself. So glad I found you!

Andrew

Full body strength day with a push movement emphasis. It is built out to begin with the Movement preparation as your warm up. Be sure to complete this first to properly prepare your body for the work out! The next step is performing the full body strength circuit and core finisher to round out the workout. Have fun, and go get after it! Be sure to take a pic and tag me on social media when you finish 📸💪

Details:

(1) Movement Prep (Warm Up) 

(2) Full Body Strength Circuit:
16x Goblet Squats
8R/8L Kettlebell Lift Off Push Up to Shoulder Tap each arm
16x Alternating Reverse Lunges
16x KB Hollow Hold Crush Press
50x Jump Rope Singles OR 25x Jumping Jacks
REST 0:30 seconds between exercises, 0:60 seconds between each round
Repeat for 4x Rounds
Goals: Keep to your recovery periods and lift as heavy as you can to produce repeatable efforts each round.

- Perform hip opener rotation on one side then repeat to other side
- Alternate sides for desired reps or time

Alternating Hip Opener Rotation

Child’s Pose to Push Up

- Hinge over one leg with other leg kicked back behind you
- Maintain neutral position with spine as you actively rotate hips down to floor then back upwards
- Hold onto wall if needed for balance!

Hip Airplane

- Stand with feet shoulder width apart
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up
- Your knees should be inline with your toes

Air squats

Movement Prep 1 (push strength)

The Lineup:
16x Goblet Squats
8R/8L Kettlebell Lift Off Push Up to Shoulder Tap each arm
16x Alternating Reverse Lunges
16x KB Hollow Hold Crush Press
50x Jump Rope Singles OR 25x Jumping Jacks
REST 0:30 seconds between exercises, 0:60 seconds between each round
Repeat for 4x Rounds
Goals: Keep to your recovery periods and lift as heavy as you can to produce repeatable efforts each round.

Goblet Squat

- One hand on KB, the other on the ground
- Perform push up
- At top position, engage glutes and core as you perform shoulder tap with hand that was on the floor 
- Repeat for reps on both side of body

Kettlebell Lift Off Push Up to Shoulder Tap

- Holding weight tightly to create tension though your chest and core
- Step back and lower down until both knees are at 90 degrees
- Stand back up by pushing through your front foot, bringing your back leg to it’s starting position
- Repeat the sequence for time or reps

Alternating Goblet Reverse Lunge

- Achieve hollow hold position with legs straight and off the ground, low back pressed to the floor, and shoulder blades rolled up
- Grow KB with a crush grip, and perform presses for desired reps or time

Kettlebell Hollow Hold Crush Press

Jump Rope Singles

Full Body Push Strength

DAY  1 of 31 - KB Push Strength (05/01)

PULL: Full Body + Glutes, Biceps & Back (04/18/24)

RECOVERY: Cardio + Athlete Mobility Work (04/17/24)

Caterina

ATHLETE CONDITIONING: MetCon + Upper Pull Strength (04/16/24

Jared

🤙🏻🤙🏻🤙🏻🤙🏻great metcon. Love anything with med balls and bands.

Josiah

My heart rate is through the roof 🚀 lets go fam! New week, go get it!

Colin

PUSH: Full Body + Legs, Chest & Triceps (04/15/24)

Tough with the back to back chest exercises. Made it through

Mario

best app and guided workout session ever … thankx

Norbert

ATHLETE CONDITIONING: HIIT + Upper Push Strength (04/12/24)

Staying consistent! Great workout!

Though it was tough, got through 3 rounds in the circuit.

Charles 

PULL: Full Body + Glutes, Biceps & Back (04/11/24)

Great mobility work after waking up extra sore

Got a good sweat in but the mobility was definitely needed today!

Kent

RECOVERY: Cardio + Athlete Mobility Work (04/10/23)

Another one! Completely drenched and put in work!

635 calls burned, let’s go.

ATHLETE CONDITIONING: MetCon + Upper Pull Strength(04/09/24)

Lunges were tough because I have a left great issue, but it was  good. Only able to one round of the 20 min part because of time. 💪🏽

DAY 1 of 31 - KB Push Strength (05/01)

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