tacfit26 daily journal level 1.pdf

8/19/2019 TACFIT26 Daily Journal Level 1.pdf

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26

The TACFIT26 Daily Journal

LEVEL 1DELTA LEVEL WORKOUT SERIES


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TACFIT ® Tactical Fitness Systems

The TACFIT26 Daily Journal Level 1

Scott Sonnon, Chief Operations OfcerCopyright 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 thecase of brief quotations embodied in critical articles and reviews.

For information address:RMAX InternationalP.O. Box 501388Atlanta, GA 31150Website: 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 physicalonditions surrounding the application of information in this book the author and publisher disclaim any liability for untoward results includingbut not limited) any injuries or damages arising out of any person's attempt to rely upon any information herein contained. The exercisesescribed in this book are for information purposes, and may be too strenuous or even dangerous for some people. The reader should consult a

hysician before starting TACFIT® or any other exercise programs.

EGAL STATEMENT:

When purchasing equipment, or any other products from RMAX International, the purchaser understands the r isks associated with using thisind of equipment and/or other products, and the purchaser understands and assumes any and all the risks associated with followingnstructions from other products, and agrees not to hold RMAX International, as well as any ofcers, members, employees, assistants,olunteers, assignees, or agents of any type whatsoever, acting on or in behalf of the aforementioned entities and persons, responsible fornjuries, maintenance, and/or supervision.

""#$"%&$'

Nothing within this information intends to constitute an explanation of the use of any product, or the carrying out of any procedure, or therocess introduced by, or within any material. This site, and its ofcers and employees accept no responsibility for any injuries, or damagesrising out of any person's attempt to rely upon any information contained herein. Consult your doctor before using this, or any other exerciseevice. Do not use if you have an injury, or are experiencing pain or inammation in parts of your body without rst consulting your doctor. Usehis product at your own risk. Failure to follow instructions, and/or using this product in any way other than its intended use could result innjury.

MPORTANT :

Please be sure to thoroughly read the instructions in this book, paying particular attention to all cautions and warnings shown for TACFIT tonsure their proper and safe use.


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T H E S I X W O R K O U T S :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

S E C O N D S W O R K F O L L O W E D B Y 1 0 S E C O N D S O F R E C O V E R Y ( 4 M I N U T E S ) .T A K E A 1 M I N U T E R E C O V E R Y 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 ER O U N D 4 M I N U T E S I N D U R A T I O N . T A K E 1 M I N U T E R E C O V E R Y I N B E T W E E N

E A C H E X E R C I S E . P A C E A N D R E G R E S S A S N E C E S S A R Y T O P E R F O R M W I T H O U TS T O P P I N G

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 RE A C H N E W M I N U T E . P E R F O R M T H E C I R C U I T O F E X E R C I S E S I N L E S S T H A N AM 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 ! T , T H E NY 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 SP O S S I B L E I N 2 0 M I N U T E S .

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 SF 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 5E X E R C I S E S , D O I T A S E C O N D T I M E .

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 SY O U R T E C H N I Q U E C A N H O L D Y O U R S P E E D I N L E S S T H A N T W E N T Y M I N U T E S .

M O B I L I T Y D A Y S :" $%% "& '() *"+,%,'- !.,%%/ 0 ',*)/ $/ -"1. *"+,%,'- !$-2 3).&".* !.,%%/ 0 ',*)/ &". 45 16,6')..13')!

*,61')/2 /7,'8( /,!)/ ($%&7$- ,& ,' ,/ $ "6) /,!)! !.,%%2

C O M P E N S A T I O N D A Y S :3).&".* '() 8"*3)6/$',"6 !.,%%/ 0 ',*)/ &". 45 16,6')..13')! *,61')/ $/ -"1. 8"*3)6/$',"6 !$-2 /7,'8(

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C O O L D O W N :" $%% "& '() 8""%!"76 !.,%%/ $&'). -"1. 7".9"1'2 3).&".* -"1. /)' "& !.,%%/ &". : *,61')/2 /7,'8( /,!)/ $'

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C A L E N D A R S C O R E S H E E T

Program Level Total Score Heart Rate

Qual

Alpha

Bravo

Charlie

Delta

Echo

Foxtrot

Golf

Hotel

India

Juliet

Kilo

Lima

Mike

Program Level Total Score Heart Rate

November

Oscar

Papa

Quebec

Romeo

Sierra

Tango

Uniform

Victor

Whiskey

Xray

Yankee

Zulu

Qual


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

Resting Heart RateHeart Rate Maximum

220-AGENo Intensity MobilityTarget Heart Rate 0-40% Maximum

D I R E C T I O N S :As this is a recovery day, do not exceed 40% of yourheart rate maximum.

Perform the mobility drills in these blocks for the workout.

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

Spend more time in General if you need it on yourmobility. You may also add other drills from the Mobilitymanual as long as you perform at minimum the drillslisted on this page.

Mobility Drill

knee circle

Mobility P15

backstroke

Mobility P04

hip hurdle

Mobility P11

hitchhiker

Mobility P12

gunslinger

Mobility P08

spinal rotation

Mobility P29


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D I R E C T I O N S :As this is a recovery day, maintain between 40-60% ofyour heart rate maximum.

Perform the compensation drills in these blocks for theworkout.

For your Low Intensity Day, repeat the cool-down 3X(three times total).

Spend more time in General if you need it on yourcompensation. You may also add other drills from theCompensation manual as long as you perform atminimum the drills listed on this page.

D A Y 2 : Q U A L C O M P E N S A T I O N Date


220-AGELow Intensity CompensationTarget Heart Rate 40-60% Maximum

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


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Resting Heart Rate Heart Rate Maximum

220-AGE

Moderate Intensity WorkoutTarget Heart Rate 60-80% Maximum

D A Y 3 : Q U A L2 0 / 1 0 X 8 + 6 0 W O R K O U T

Exercises S ts cor d Heart Rate Technique Effort Discomfort

lunge RaiseQual p05

knee ellipseQual p06

sit thru hipQual p05

pushup kneeQual p08

Hollow BodycrunchQual p09

table liftQual p10

Score: Add the lowest of 8 setsfrom each of the exercises

AverageHeart Rate

AverageTechnique

AverageEffort

AverageDiscomfort

D I R E C T I O N S :Perform 1 round of the warm-up which you have already performed onour mobility day of this cycle.

Then perform 8 sets in a row of an exercise: 20 seconds of exercisewith 10 seconds of quick recovery. Write down your score for each setn the “SETS SCORED” section above.

During the 1 minute recovery in between each exercise, take your heart

ate, and write it down under “HEART RATE” as well as yourTechnique, Effort and Discomfort level. If you cannot do that much athe beginning, you MUST at least record and write down your heartate.

Perform 1 round of the cool-down which you will perform on yourompensation of this cycle

When you nish, with your nal exercise and nal heart rate and have itecorded above then, it’s time to tally the totals. Add your lowest set ofach of the exercises together for your Score, and nd the averageeart rate to check that over the entire program your average was

within the target. Do the same for Technique, Effort and Discomfortverages.

Cooldownpigeon

compensation P15

downward facing

dog

compensation P06

forearm frog

compensation P12

drill bit hold

compensation P07

shoulder bridge

compensation P20

standing sidebend

compensation P26

Warmup

knee circle

Mobility P15

backstroke

Mobility P04

hip hurdle

Mobility P11

hitchhiker

Mobility P12

gunslinger

Mobility P08

spinal rotation

Mobility P29

Date


9/113

D A Y 4 : Q U A L2 0 / 1 0 X 8 + 6 0 W O R K O U T


lunge RaiseQual p05

knee ellipseQual p06

sit thru hipQual p05

pushup kneeQual p08

Hollow BodycrunchQual p09

table liftQual p10


AverageHeart Rate

AverageTechnique

AverageEffort

AverageDiscomfort


220-AGE

High Intensity WorkoutTarget Heart Rate 80-100% Maximum

D I R E C T I O N S :Perform 1 round of the warm-up which you have already performed onour mobility day of this cycle.

Then perform 8 sets in a row of an exercise: 20 seconds of exercisewith 10 seconds of quick recovery. Write down your score for each setn the “SETS SCORED” section above.

During the 1 minute recovery in between each exercise, take your heart

ate, and write it down under “HEART RATE” as well as yourTechnique, Effort and Discomfort level. If you cannot do that much athe beginning, you MUST at least record and write down your heartate.

Perform 1 round of the cool-down which you will perform on yourompensation of this cycle

When you nish, with your nal exercise and nal heart rate and have itecorded above then, it’s time to tally the totals. Add your lowest set ofach of the exercises together for your Score, and nd the averageeart rate to check that over the entire program your average was

within the target. Do the same for Technique, Effort and Discomfortverages.

Cooldownpigeon

compensation P15

downward facing

dog

compensation P06

forearm frog

compensation P12

drill bit hold

compensation P07

shoulder bridge

compensation P20

standing sidebend

compensation P26

Warmup

knee circle

Mobility P15

backstroke

Mobility P04

hip hurdle

Mobility P11

hitchhiker

Mobility P12

gunslinger

Mobility P08

spinal rotation

Mobility P29

Date


10/113

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







Mobility Drill

Hitchhiker

Mobility P12

Twisting Lunge

Mobility P32

Backstroke

Mobility P04

Knee to Chest Push Kick

Mobility P16


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D A Y 6 : A L P H A C O M P E N S A T I O N Date



Compensation Drill

Seal

compensation P16

Twisted Lunge

compensation P29

downward facing dog

compensation P06

Upward Facing Dog

compensation P30


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220-AGE


D A Y 7 : A L P H A2 0 / 1 0 X 8 + 6 0 W O R K O U T


Clubbell TwoHanded Swipe(15lbs)Exercise p05

Ring/Strap

Double RowExercise p011

Jump-Up PullupExercise p77

Box Step-UpExercise p24


AverageHeart Rate

AverageTechnique

AverageEffort

AverageDiscomfor

D I R E C T I O N S :Perform 1 round of the warm-up which you have alreadyperformed on your mobility day of this cycle.

Then perform 8 sets in a row of an exercise: 20 secondsof exercise with 10 seconds of quick recovery. Writedown 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 Discomfortlevel. If you cannot do that much at the beginning, youMUST at least record and write down your heart rate.

Perform 1 round of the cool-down which you willperform on your compensation of this cycle

When you nish, with your nal exercise and nal heartrate and have it recorded above then, it’s time to tally thetotals. Add your lowest set of each of the exercisestogether for your Score, and nd the average heart rateto check that over the entire program your average waswithin the target. Do the same for Technique, Effort andDiscomfort averages.

CooldownSeal

compensation P16

Twisted Lunge

compensation P29

downward facing

dog

compensation P06

Upward Facing

Dog

compensation P30

Warmup

Hitchhiker

Mobility P12

Twisting Lunge

Mobility P32

Backstroke

Mobility P04

Knee to Chest

Push Kick

Mobility P16

Date


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D A Y 8 : A L P H A2 0 / 1 0 X 8 + 6 0 W O R K O U T


Clubbell TwoHanded Swipe(15lbs)Exercise p05

Ring/Strap

Double RowExercise p011

Jump-Up PullupExercise p77



AverageHeart Rate

AverageTechnique

AverageEffort

AverageDiscomfort


220-AGE




During the 1 minute recovery in between each exercise,take your heart rate, and write it down under “HEARTRATE” as well as your Technique, Effort and Discomfort

level. If you cannot do that much at the beginning, youMUST at least record and write down your heart rate.



CooldownSeal

compensation P16

Twisted Lunge

compensation P29

downward facing

dog

compensation P06

Upward Facing

Dog

compensation P30

Warmup

Hitchhiker

Mobility P12

Twisting Lunge

Mobility P32

Backstroke

Mobility P04

Knee to Chest

Push Kick

Mobility P16

Date


14/113

D A Y 9 : B R A V O M O B I L I T Y Date







Mobility Drill

Rolling Shoulder Blade

Mobility p23

Inside Shoulder Circle

Mobility p14

Leg Swing

Mobility p17

Prayer Shoulder Plyo

Mobility p20


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D A Y 1 0 : B R A V O C O M P E N S A T I O N Date



Compensation Drill

Sleeping Warrior

Compensation p21

Locust

Compensation p14

King Dancer Basic

Compensation p13

Standing Backbend

Compensation p24


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Exercises Repetitions Scored Heart Rate Technique Effort Discomfort

kettlebell twohanded deadliftExercise p37

Parallette/boxKnee Press

Exercise p29

Leg ThreadExercise p45

Clubbell Gamacast (15lbs)Exercise p06

Score: Average 4 Repetition Totals AverageHeart Rate

AverageTechnique

AverageEffort

AverageDiscomfor


220-AGEModerate Intensity Workout

Target Heart Rate 60-80% Maximum

D A Y 1 2 : B R A V O4 / 1 X 4 W O R K O U T

D I R E C T I O N S :erform 1 round of the warm-up which you have alreadyerformed on your mobility day of this cycle.

hen perform one continuous four-minute round of eachxercise. Go as slow as you can continue without taking anyauses, without stopping in between repetitions, and with veryood technique. Write down your score for each set of your totalepetitions in the “REPETITIONS SCORED” section above.

During the 1 minute recovery in between each exercise, takeour heart rate, and write it down under “HEART RATE” as well

s your Technique, Effort and Discomfort level. If you cannot dohat much at the beginning, you MUST at least record and writeown your heart rate.

When you nish, with your nal exercise and nal heart rate andave it recorded above, then perform 1 round of the cool-down

which you will perform on your compensation of this cycle..

hen, it’s time to tally the totals. Add your four numbers fromRepetitions Scores, and divide by 4 to get your Score, and ndhe average heart rate to check that over the entire program yourverage was within the target. Do the same for Technique, Effortnd Discomfort averages.

CooldownSleeping Warrior

Compensation

p21

Locust

Compensation

p14

King Dancer

BasicCompensation

p13

Standing

Backbend

Compensation

p24

WarmupRolling

Shoulder

Blade

Mobility p23

Inside

Shoulder

Circle

Mobility p14

Leg Swing

Mobility p17

Prayer

Shoulder

Plyo

Mobility p20

Date


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D A Y 1 2 : B R A V O4 / 1 X 4 W O R K O U T


kettlebell twohanded deadliftExercise p37

Parallette/boxKnee Press

Exercise p29


Clubbell Gamacast (15lbs)Exercise p06


AverageTechnique

AverageEffort

AverageDiscomfor


220-AGE









CooldownSleeping Warrior

Compensation

p21

Locust

Compensation

p14

King Dancer

BasicCompensation

p13

Standing

Backbend

Compensation

p24

WarmupRolling

Shoulder

Blade

Mobility p23

Inside

Shoulder

Circle

Mobility p14

Leg Swing

Mobility p17

Prayer

Shoulder

Plyo

Mobility p20

Date


18/113

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







Mobility Drill

Hindu Push-up

Mobility p10

Sit-thru Stretch

Mobility p28

Side Shoulder Cast

Mobility p27


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D A Y 1 4 : C H A R L I E C O M P E N S A T I O N Date



Compensation Drill

Upward Facing Dog

Compensation p30

Dying Warrior

Compensation p08

Camel

Compensation p04


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21/113

D A Y 1 6 : C H A R L I EE M O T M W O R K O U T


Then perform one circuit (all of the repetitions of all theexercise) in less than one minute; give yourself one point inthe “ROUND” box of the minute you successfullycompleted (1-20). If you don’t complete them in less thanone minute, start over at the beginning of the followingminute; and leave that “ROUND” box blank, as you do notget a point for not completing it.

When you nish, with your nal round (20), then take yourheart rate, and write it down under “HEART RATE” as well

as your Technique, Effort and Discomfort level. If youcannot do that much at the beginning, you MUST at leastrecord and write down your heart rate.

Perform 1 round of the cool-down which you will performon your compensation of this cycle.

Then, it’s time to tally the totals. Add your points for all ofthe rounds you completed with very good technique(maximum 20).

Exercises

Clubbell Shoulder Park Squat (15lbs)reps: 5 right / 5 leftExercise p07

Quad Press Basic reps: 5Exercise p49

Ring/Strap Knee Press reps: 5Exercise p15

Resting Heart Rate Heart Rate Maximum220-AGE


Round 1 Round 6 Round 11 Round 16





Score: Total Rounds you completedall repetitions in under 60 seconds

FinalHeart Rate

FinalTechnique

FinalEffort

FinalDiscomfor

CooldownUpward Facing Dog

Compensation p30

Dying Warrior

Compensation p08

Camel

Compensation p04

WarmupHindu Push-up

Mobility p10

Sit-thru Stretch

Mobility p28

Side Shoulder Cast

Mobility p27

Date


22/113

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







Mobility Drill

Rocking Shin Lunge

Mobility p22

Hollow Body Crunch

Mobility p13

Frog Leg Swim

Mobility p07

Windshield Wiper

Mobility p33


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D A Y 1 8 : D E L T A C O M P E N S A T I O N Date



Compensation Drill

Shin Lunge

Compensation p19

Shoulder Bridge

Compensation p20

Wind Removing

Compensation p31

Seated Spinal Twist

Compensation p17


24/113

Exercises

Front Lunge 21 repsExercise p72

Basic Spinal Rock 13 repsExercise p53

Mountain Climber 8 repsExercise p57

Kettlebell Figure Eight (8kgs) 5 repsExercise p41








Score: Total number of circuits youcompleted in under 20 minutes

FinalHeart Rate

FinalTechnique

FinalEffort

FinalDiscomfor

D A Y 1 9 : D E L T AA M R A P W O R K O U T


Then perform the exercises in circuit-style completing all ofthe repetitions of all of the exercises for one “ROUND”point. Complete as many rounds as possible in twentyminutes. Go as slow as you can continue without takingany pauses, without stopping in between repetitions, andwith very good technique.

When you nish all twenty minutes, then take your heartrate, and write it down under “HEART RATE” as well asyour Technique, Effort and Discomfort level. If you cannot

do that much at the beginning, you MUST at least recordand write down your heart rate.

Perform 1 round of the 6 minute cool-down you performedon your Low Intensity Day for this cycle (using thecompensation drills for this workout.)

Then, it’s time to tally the totals. Add your points for all ofthe rounds you completed with very good technique. Only20 possible round points are listed on this sheet, but as ittakes a minimum of approximately 90 seconds to completea round with good form, this form will sufce your needs.

CooldownShin Lunge

Compensation p19

Shoulder Bridge

Compensation p20

Wind Removing

Compensation p31

Seated Spinal Twist

Compensation p17

WarmupRocking Shin Lunge

Mobility p22

Hollow Body

Crunch

Mobility p13

Frog Leg Swim

Mobility p07

Windshield Wiper

Mobility p33

Date


25/113

D A Y 2 0 : D E L T AA M R A P W O R K O U T

Exercises

Front Lunge 21 repsExercise p72

Basic Spinal Rock 13 repsExercise p53

Mountain Climber 8 repsExercise p57

Kettlebell Figure Eight (8kgs) 5 repsExercise p41









FinalHeart Rate

FinalTechnique

FinalEffort

FinalDiscomfor







CooldownShin Lunge

Compensation p19

Shoulder Bridge

Compensation p20

Wind Removing

Compensation p31

Seated Spinal Twist

Compensation p17

WarmupRocking Shin Lunge

Mobility p22

Hollow Body

Crunch

Mobility p13

Frog Leg Swim

Mobility p07

Windshield Wiper

Mobility p33

Date


26/113

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







Mobility Drill

Lifting Camel

Mobility p18

Shirt Ripping

Mobility p25

Twisting Lunge

Mobility p32

Prayer Shoulder Plyo

Mobility p20

Leg Swing

Mobility p17


27/113





D A Y 2 2 : E C H O C O M P E N S A T I O N Date



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


28/113

D A Y 2 3 : E C H O[ 9 0 / 3 0 X 5 ] 2 W O R K O U T



D I R E C T I O N S :rform 1 round of the warm-up which you have already performed on your mobilityy of this cycle.

ou will perform the above circuit TWICE, in two “ights.” You will be trying to scoreclose to the same, if not more repetitions on “Flight 2” as on “Flight 1” becauseu only get to keep the lower scored attempt.

rform one continuous round of 90 seconds of one exercise, with 30 seconds ofick recovery.

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

hen you nish, with your nal exercise and nal heart rate and have it recordedove, then perform 1 round of the cool-down which you will perform on yourmpensation of this cycle.

hen, it’s time to tally the totals. Add your lowest of the attempts from the exercisestween Flight 1 and 2 for your Score, and nd the average heart rate (add the 10tal heart rates, then divide by 10) to check that over the entire program yourerage was within the target. Do the same for Technique, Effort and Discomforterages.

Score: Add together the lowest setfor each of the exercises

AverageHeart Rate

AverageTechnique

AverageEffort

AverageDiscomfort

Exercises Flight 1 Flight 2 Heart Rate Tech ique Effort Discomfort

Medicine Ball NeckSquatExercise p82

Quad Press BasicExercise p49

Ring/Strap DoubleRowExercise p11

Clubbell GamaCast (15lbs)Exercise p06


CooldownStanding Forward

Fold

Compensation p25

Floor Bow Pull

Compensation p09

Twisted LungeCompensation p29

Standing

Backbend

Compensation p24

King Dancer Basic

Compensation p13

Warmup

Lifting Camel

Mobility p18

Shirt Ripping

Mobility p25

Twisting Lunge

Mobility p32

Prayer

Shoulder Plyo

Mobility p20

Leg Swing

Mobility p17

Date


29/113

D A Y 2 4 : E C H O[ 9 0 / 3 0 X 5 ] 2 W O R K O U T



D I R E C T I O N S :rform 1 round of the warm-up which you have already performed on your mobilityy of this cycle.

ou will perform the above circuit TWICE, in two “ights.” You will be trying to scoreclose to the same, if not more repetitions on “Flight 2” as on “Flight 1” becauseu only get to keep the lower scored attempt.

rform one continuous round of 90 seconds of one exercise, with 30 seconds ofick recovery.

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

hen you nish, with your nal exercise and nal heart rate and have it recordedove, then perform 1 round of the cool-down which you will perform on yourmpensation of this cycle.

hen, it’s time to tally the totals. Add your lowest of the attempts from the exercisestween Flight 1 and 2 for your Score, and nd the average heart rate (add the 10tal heart rates, then divide by 10) to check that over the entire program yourerage was within the target. Do the same for Technique, Effort and Discomforterages.


AverageHeart Rate

AverageTechnique

AverageEffort

AverageDiscomfort





Clubbell GamaCast (15lbs)Exercise p06


CooldownStanding Forward

Fold

Compensation p25

Floor Bow Pull

Compensation p09


Standing

Backbend

Compensation p24

King Dancer Basic

Compensation p13

Warmup

Lifting Camel

Mobility p18

Shirt Ripping

Mobility p25

Twisting Lunge

Mobility p32

Prayer

Shoulder Plyo

Mobility p20

Leg Swing

Mobility p17

Date


30/113

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







Mobility Drill

Backstroke

Mobility p04

Handcuff

Mobility p09

Knee to Chest Push Kick

Mobility p16

Windshield Wiper

Mobility p33


31/113





D A Y 2 6 : F O X T R O T C O M P E N S A T I O N Date



Compensation Drill

Downward Facing Dog

Compensation p06

Clasped Hand Forward Fold

Compensation p05

Upward Facing Dog

Compensation p30

Triangle

Compensation p28


32/113

Exercises Number of Repetitions to Perform

Jump-Up Pullup 50 repsExercise p77

Kettlebell Push Press (8kgs) reps: 25 right / 25leftExercise p42

Box Step-Up 50 repsExercise p24

Clubbell Clockwork Squat (15lbs) reps: 50 right /50 leftExercise p08



Total Time elapsed for completingall repetitions in Under 20 minutes

FinalHeart Rate

FinalTechnique

FinalEffort

FinalDiscomfor

D A Y 2 7 : F O X T R O TA F A P / T W O R K O U T


Then perform the prescribed number of repetitions for eachexercise as fast as possible with very good technique, but noonger than twenty minutes. Go as slow as you can continue

without taking any pauses, without stopping in betweenrepetitions, and with very good technique.

When you nish all of the repetitions, check the clock, then takeyour heart rate, and write your time elapsed, your nal heart rate

as well as your Technique, Effort and Discomfort level. If youcannot do that much at the beginning, you MUST at least recordand write down your elapsed time and your heart rate.

Perform 1 round of the cool-down which you will perform on yourcompensation of this cycle.

CooldownDownward Facing

Dog

Compensation p06

Clasped Hand

Forward Fold

Compensation p05

Upward Facing Dog

Compensation p30

Triangle

Compensation p28

WarmupBackstroke

Mobility p04

Handcuff

Mobility p09

Knee to Chest

Push Kick

Mobility p16

Windshield Wiper

Mobility p33

Date


33/113

D A Y 2 8 : F O X T R O TA F A P / T W O R K O U T






When you nish all of the repetitions, check the clock, then takeyour heart rate, and write your time elapsed, your nal heart rate

as well as your Technique, Effort and Discomfort level. If youcannot do that much at the beginning, you MUST at least recordand write down your elapsed time and your heart rate.



Jump-Up Pullup 50 repsExercise p77

Kettlebell Push Press (8kgs) reps: 25 right / 25leftExercise p42

Box Step-Up 50 repsExercise p24

Clubbell Clockwork Squat (15lbs) reps: 50 right /50 leftExercise p08


FinalHeart Rate

FinalTechnique

FinalEffort

FinalDiscomfor

CooldownDownward Facing

Dog

Compensation p06

Clasped Hand

Forward Fold

Compensation p05

Upward Facing Dog

Compensation p30

Triangle

Compensation p28

WarmupBackstroke

Mobility p04

Handcuff

Mobility p09

Knee to Chest

Push Kick

Mobility p16

Windshield Wiper

Mobility p33

Date


34/113

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







Mobility Drill

Windshield Wiper

Mobility p33

Tripod Overhead

Mobility p31

hollow Body Crunch

Mobility p13

Sit-Thru Stretch

Mobility p28


35/113





D A Y 3 0 : G O L F C O M P E N S A T I O N Date



Compensation Drill

Seated Spinal Twist

Compensation p17

Shin Dancer Bridge

Compensation p18

Shoulder Bridge

Compensation p20

Dying Warrior

Compensation p08


36/113


220-AGE


D A Y 3 1 : G O L F2 0 / 1 0 X 8 + 6 0 W O R K O U T


Kettlebell FigureEight (8kgs)Exercise p41

Ring/Strap Kneeto Chest

Exercise p19

Spinal Rock BasicExercise p53



AverageHeart Rate

AverageTechnique

AverageEffort

AverageDiscomfor


Then perform 8 sets in a row of an exercise: 20 seconds ofexercise with 10 seconds of quick recovery. Write down your scorefor each set in the “SETS SCORED” section above.

During the 1 minute recovery in between each exercise, take yourheart rate, and write it down under “HEART RATE” as well as yourTechnique, Effort and Discomfort level. If you cannot do that muchat the beginning, you MUST at least record and write down yourheart rate.

Perform 1 round of the cool-down which you will perform on yourcompensation of this cycle

When you nish, with your nal exercise and nal heart rate andhave it recorded above then, it’s time to tally the totals. Add yourlowest set of each of the exercises together for your Score, andnd the average heart rate to check that over the entire programyour average was within the target. Do the same for Technique,Effort and Discomfort averages.

Cooldown

Seated Spinal Twist

Compensation p17

Shin Dancer Bridge

Compensation p18

Shoulder Bridge

Compensation p20

Dying Warrior

Compensation p08

WarmupWindshield Wiper

Mobility p33

Tripod Overhead

Mobility p31

hollow Body

Crunch

Mobility p13

Sit-Thru Stretch

Mobility p28

Date


37/113

D A Y 3 2 : G O L F2 0 / 1 0 X 8 + 6 0 W O R K O U T


Kettlebell FigureEight (8kgs)Exercise p41

Ring/Strap Kneeto Chest

Exercise p19

Spinal Rock BasicExercise p53



AverageHeart Rate

AverageTechnique

AverageEffort

AverageDiscomfor


220-AGE



Then perform 8 sets in a row of an exercise: 20 seconds ofexercise with 10 seconds of quick recovery. Write down your scorefor each set in the “SETS SCORED” section above.

During the 1 minute recovery in between each exercise, take yourheart rate, and write it down under “HEART RATE” as well as yourTechnique, Effort and Discomfort level. If you cannot do that muchat the beginning, you MUST at least record and write down yourheart rate.

Perform 1 round of the cool-down which you will perform on yourcompensation of this cycle

When you nish, with your nal exercise and nal heart rate andhave it recorded above then, it’s time to tally the totals. Add yourlowest set of each of the exercises together for your Score, andnd the average heart rate to check that over the entire programyour average was within the target. Do the same for Technique,Effort and Discomfort averages.

Cooldown

Seated Spinal Twist

Compensation p17

Shin Dancer Bridge

Compensation p18

Shoulder Bridge

Compensation p20

Dying Warrior

Compensation p08

WarmupWindshield Wiper

Mobility p33

Tripod Overhead

Mobility p31

hollow Body

Crunch

Mobility p13

Sit-Thru Stretch

Mobility p28

Date


38/113

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







Mobility Drill

Folding Shinbox Twist

Mobility p06

Twisting Lunge

Mobility p32

Hindu Push-up

Mobility p10

Leg Swing

Mobility p17


39/113





D A Y 3 4 : H O T E L C O M P E N S A T I O N Date



Compensation Drill

pigeon

compensation P15

Twisted Lunge

Compensation p29

Upward Facing Dog

Compensation p30

King Dancer Basic

Compensation p13


40/113


41/113

D A Y 3 6 : H O T E L4 / 1 X 4 W O R K O U T


One Leg SquatHigh BoxExercise p64

Ring/StrapDouble Row

Exercise p11

ClubbellShoulder ParkSquat (15lbs)Exercise p07



AverageTechnique

AverageEffort

AverageDiscomfor


220-AGE



Then perform one continuous four-minute round of eachexercise. Go as slow as you can continue without taking anypauses, without stopping in between repetitions, and with verygood technique. Write down your score for each set of your totalrepetitions in the “REPETITIONS SCORED” section above.

During the 1 minute recovery in between each exercise, take yourheart rate, and write it down under “HEART RATE” as well as

your Technique, Effort and Discomfort level. If you cannot do thatmuch at the beginning, you MUST at least record and write downyour heart rate.

When you nish, with your nal exercise and nal heart rate andhave it recorded above, then perform 1 round of the cool-downwhich you will perform on your compensation of this cycle..

Then, it’s time to tally the totals. Add your four numbers fromRepetitions Scores, and divide by 4 to get your Score, and ndthe average heart rate to check that over the entire program youraverage was within the target. Do the same for Technique, Effortand Discomfort averages.

Warm-Up

Folding

Shinbox Twist

Mobility p06

Twisting Lunge

Mobility p32

Hindu Push-up

Mobility p10

Leg Swing

Mobility p17

Cooldown

pigeon

compensation P15

Twisted Lunge

Compensation p29

Upward Facing

Dog

Compensation p30

King Dancer Basic

Compensation p13

Date


42/113

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







Mobility Drill

Shinbox Switch

Mobility p24

Shirt Ripping

Mobility p25

Backstroke

Mobility p04


43/113





D A Y 3 8 : I N D I A C O M P E N S A T I O N Date



Compensation Drill

Sphinx

Compensation p22

Floor Bow Pull

Compensation p09

Downward Facing Dog

Compensation p06


44/113

Exercises

Parallel Squat 15 repsExercise p68

Quad Press Basic 10 repsExercise 49

Jump-up Pullup 5 repsExercise p77









FinalHeart Rate

FinalTechnique

FinalEffort

FinalDiscomfor

D A Y 3 9 : I N D I AE M O T M W O R K O U T







CooldownSphinx

Compensation p22

Floor Bow Pull

Compensation p09

Downward Facing

Dog

Compensation p06

WarmupShinbox Switch

Mobility p24

Shirt Ripping

Mobility p25

Backstroke

Mobility p04

Date


45/113

D A Y 4 0 : I N D I AE M O T M W O R K O U T

Exercises


Quad Press Basic 10 repsExercise 49

Jump-up Pullup 5 repsExercise p77









FinalHeart Rate

FinalTechnique

FinalEffort

FinalDiscomfor







CooldownSphinx

Compensation p22

Floor Bow Pull

Compensation p09

Downward Facing

Dog

Compensation p06


Mobility p24

Shirt Ripping

Mobility p25

Backstroke

Mobility p04

Date


46/113

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







Mobility Drill

Shinbox Switch

Mobility p24

Hollow Body Crunch

Mobility p13

Side Shoulder Cast

Mobility p27

Sit-Thru Stretch

Mobility p28


47/113





D A Y 4 2 : J U L I E T C O M P E N S A T I O N Date



Compensation Drill

Sphinx

Compensation p22

Shoulder Bridge

Compensation p20

Camel

Compensation p04

Dying Warrior

Compensation p08


48/113

Exercises

Quad Press Basic 21 repsExercise p49


Ring/Strap Knee Press 8 repsExercise p15

Spinal Rock Basic 5 repsExercise p53









FinalHeart Rate

FinalTechnique

FinalEffort

FinalDiscomfor

D A Y 4 3 : J U L I E TA M R A P W O R K O U T







CooldownSphinx

Compensation p22

Shoulder Bridge

Compensation p20

Camel

Compensation p04

Dying Warrior

Compensation p08


Mobility p24

Hollow Body

Crunch

Mobility p13

Side Shoulder

Cast

Mobility p27

Sit-Thru StretchMobility p28

Date


49/113

D A Y 4 4 : J U L I E TA M R A P W O R K O U T

Exercises

Quad Press Basic 21 repsExercise p49


Ring/Strap Knee Press 8 repsExercise p15

Spinal Rock Basic 5 repsExercise p53









FinalHeart Rate

FinalTechnique

FinalEffort

FinalDiscomfor







CooldownSphinx

Compensation p22

Shoulder Bridge

Compensation p20

Camel

Compensation p04

Dying Warrior

Compensation p08


Mobility p24

Hollow Body

Crunch

Mobility p13

Side Shoulder

Cast

Mobility p27

Sit-Thru StretchMobility p28

Date


50/113

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







Mobility Drill

Lifting Table

Mobility p19

Windshield Wiper

Mobility p33

Floor Hip Worm

Mobility p05


Mobility p14

Folding Shinbox Twist

Mobility p06


51/113





D A Y 4 6 : K I L O C O M P E N S A T I O N Date



Compensation Drill

Standing Backbend Clasped

Hand

Compensation p23

Triangle

Compensation p28

Flying Locust

Compensation p11

Locust

Compensation p14

Pigeon

Compensation p15


52/113


220-AGE


D A Y 4 7 : K I L O[ 9 0 / 3 0 X 5 ] 2 W O R K O U T


AverageHeart Rate

AverageTechnique

AverageEffort

AverageDiscomfor


Kettlebell Two-Handed Swing (8kgs)Exercise p43

Clubbell ClockworkSquat (15lbs)Exercise p08

Sandbag DeadliftExercise p87

Parallette/Box KneePressExercise p29

One Leg Squat HighBoxExercise p64

D I R E C T I O N S :Perform 1 round of the warm-up which you have already performed onyour mobility day of this cycle.

You will perform the above circuit TWICE, in two “ights.” You will betrying 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 30seconds of quick recovery.

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

When you nish, with your nal exercise and nal heart rate and have itrecorded above, then perform 1 round of the cool-down which you willperform on your compensation of this cycle.

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

CooldownStanding

Backbend Clasped

Hand

Compensation p23

Triangle

Compensation p28

Flying Locust

Compensation p11

Locust

Compensation p14

Pigeon

Compensation p15

Warmup

Lifting Table

Mobility p19

Windshield

Wiper

Mobility p33

Floor HipWorm

Mobility p05

Inside

Shoulder

Circle

Mobility p14

Folding

Shinbox Twist

Mobility p06

Date


53/113

D A Y 4 8 : K I L O[ 9 0 / 3 0 X 5 ] 2 W O R K O U T


220-AGE



Kettlebell Two-Handed Swing (8kgs)Exercise p43


Sandbag DeadliftExercise p87


One Leg Squat HighBoxExercise p64


AverageHeart Rate

AverageTechnique

AverageEffort

AverageDiscomfor

D I R E C T I O N S :Perform 1 round of the warm-up which you have already performed onyour mobility day of this cycle.

You will perform the above circuit TWICE, in two “ights.” You will betrying 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 30seconds of quick recovery.

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

When you nish, with your nal exercise and nal heart rate and have itrecorded above, then perform 1 round of the cool-down which you willperform on your compensation of this cycle.

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

CooldownStanding

Backbend Clasped

Hand

Compensation p23

Triangle

Compensation p28

Flying Locust

Compensation p11

Locust

Compensation p14

Pigeon

Compensation p15

Warmup

Lifting Table

Mobility p19

Windshield

Wiper

Mobility p33

Floor HipWorm

Mobility p05

Inside

Shoulder

Circle

Mobility p14

Folding

Shinbox Twist

Mobility p06

Date


54/113


55/113





D A Y 5 0 : L I M A C O M P E N S A T I O N Date



Compensation Drill

Wind Removing

Compensation p31


Compensation p25

Seal

Compensation p16


56/113


57/113

D A Y 5 2 : L I M AA F A P / T W O R K O U T




Mountain Climber 100 reps

Exercise p57

Medicine Ball Neck Squat 100 reps

Exercise p82

Clubbell Two-Handed Swipe (15lbs) 100

reps

Exercise p05


FinalHeart Rate

FinalTechnique

FinalEffort

FinalDiscomfor




When you nish all of the repetitions, check the clock, then takeyour heart rate, and write your time elapsed, your nal heart rateas well as your Technique, Effort and Discomfort level. If youcannot do that much at the beginning, you MUST at least record

and write down your elapsed time and your heart rate.


CooldownWind Removing

Compensation p31

Standing Forward

Fold

Compensation p25

Seal

Compensation p16

WarmupFrog Leg Swim

Mobility p07

Lifting Camel

Mobility p18

Hitchhiker

Mobility p12

Date


58/113

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







Mobility Drill

Knee to chest Push Kick

Mobility p16

Lifting Camel

Mobility p18

Twisting Lunge

Mobility p32

Backstroke

Mobility p04


59/113





D A Y 5 4 : M I K E C O M P E N S A T I O N Date



Compensation Drill

Upward Facing Dog

Compensation p30


Compensation p25

Twisted Lunge

Compensation p29

Downward Facing Dog

Compensation p06


60/113


61/113

D A Y 5 6 : M I K E2 0 / 1 0 X 8 + 6 0 W O R K O U T





Jump-up PullupExercise p77


AverageHeart Rate

AverageTechnique

AverageEffort

AverageDiscomfor


220-AGE




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 Discomfortlevel. If you cannot do that much at the beginning, youMUST at least record and write down your heart rate.



CooldownUpward Facing

Dog

Compensation p30

Standing Forward

Fold

Compensation p25


Downward Facing

Dog

Compensation p06

Warmup

Knee to chest

Push Kick

Mobility p16

Lifting Camel

Mobility p18

Twisting LungeMobility p32

Backstroke

Mobility p04

Date


62/113

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







Mobility Drill

Lifting Camel

Mobility p18


Mobility p14

Windshield Wiper

Mobility p33

Handcuff

Mobility p09


63/113





D A Y 5 8 : N O V E M B E R C O M P E N S A T I O N Date



Compensation Drill


Compensation p25

Locust

Compensation p14

Triangle

Compensation p28

Clasped Hand Forward Fold

Compensation p05


64/113





Kettlebell PushPress (8kgs)Exercise p42


AverageTechnique

AverageEffort

AverageDiscomfor


220-AGEModerate Intensity Workout

Target Heart Rate 60-80% Maximum

D A Y 5 9 : N O V E M B E R4 / 1 X 4 W O R K O U T








CooldownStanding

Forward Fold

Compensation

p25

Locust

Compensation

p14

TriangleCompensation

p28

Clasped Hand

Forward Fold

Compensation

p05

WarmupLifting Camel

Mobility p18

Inside

Shoulder

Circle

Mobility p14

Windshield

WiperMobility p33

Handcuff

Mobility p09

Date


65/113

D A Y 6 0 : N O V E M B E R4 / 1 X 4 W O R K O U T





Kettlebell PushPress (8kgs)Exercise p42


AverageTechnique

AverageEffort

AverageDiscomfor


220-AGE


D I R E C T I O N S :Perform 1 round of the warm-up which you have alreadyerformed on your mobility day of this cycle.

Then perform one continuous four-minute round of eachxercise. Go as slow as you can continue without taking anyauses, without stopping in between repetitions, and with veryood technique. Write down your score for each set of your totalepetitions in the “REPETITIONS SCORED” section above.

During the 1 minute recovery in between each exercise, takeour heart rate, and write it down under “HEART RATE” as wells your Technique, Effort and Discomfort level. If you cannot dohat much at the beginning, you MUST at least record and writeown your heart rate.



Then, it’s time to tally the totals. Add your four numbers fromRepetitions Scores, and divide by 4 to get your Score, and ndhe average heart rate to check that over the entire program yourverage was within the target. Do the same for Technique, Effortnd Discomfort averages.

CooldownStanding

Forward Fold

Compensation

p25

Locust

Compensation

p14

TriangleCompensation

p28

Clasped Hand

Forward Fold

Compensation

p05

WarmupLifting Camel

Mobility p18

Inside

Shoulder

Circle

Mobility p14

Windshield

WiperMobility p33

Handcuff

Mobility p09

Date


66/113

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



D I R E C T I O N S :As this i

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