Assessment Day 1

Warmup: 3 Sets

• 5 Seated Box Jumps (step down) - build height

• rest 30sec
• 30sec Passive Ring Hang
• rest 30sec
• 20m Dumbbell Bear Crawl
• rest 60sec

A) Push Press
Build to a 1RM - Take no more than 15mins to find this 1RM
*FILM FOR YOUR REFERENCE LATER

B) Strict Pull Up
Set - Max reps unbroken
*FILM FOR YOUR REFERENCE LATER

C) 3 Sets NFT - Scapular Work

6-8 DB Powell Raise/arm 30X0
6-8 Rower Pike ups Slow Controlled 3030

D) For Time
25 American Kettlebell Swings 70/53
50 American Kettlebell Swings 53/35
75 American Kettlebell Swings 35/26
1 Mile Assault Bike

1
Assessment Day 2
Warmup: 3 Rounds Not For Time

• 8 Dual KB Rack Squats @ 31X1 Tempo

• rest 30sec
• 10m Lateral Band Walk/side
• rest 30sec
• 30sec Ring Plank
• rest 60sec

A)Front Squat
1RM - On a 20min clock build up to a max for the day
*FILM FOR YOUR REFERENCE LATER

B)Front Squat
Take 85% of the total weight lifting in part A max - then perform 1 set of
Max Reps at a Strict 30X0 Tempo

Example - Max Squat Part A = 100kg - Load 85kg on the bar and
perform 1 set for max reps - Tempo reads as follows:
3 seconds Down
0 seconds Pause at bottom
X Up as fast as you can
0 seconds Pause at top

*most key is that you maintain the tempo on the way down and you
absolutely cannot stop moving with a pause at the top. If you pause
even slightly at the top the set is over. - Total reps listed
*FILM FOR YOUR REFERENCE LATER

C) For Time
Row 500m 15m KB Front Rack Walking Lunge 70/53lbs/hand
50 Double Unders
Row 350m 12m KB Front Rack Walking Lunge 70/53lbs/hand
35 Double Unders
2
Row 200m 9m KB Front Rack Walking Lunge 70/53lbs/hand
20 Double Unders
Assessment Day 3
Warmup: 3 Sets

• Quadruped Crawl 12m SLOW

• 75 Single Unders
• 30sec Side Plank/side
• Row 150/125m
• rest 2mins

A) Handstand Walk
2 Attempts
- Max Distance
*FILM FOR YOUR REFERENCE LATER

B) Every 90sec x 8-10 Sets

Power Clean + Split Jerk
*1 Rep every 90sec
- Build up in load to something toughish for the day
*FILM FOR YOUR REFERENCE LATER

C) Dual Kettlebell Complex

Functional Pump Complex x 4 sets
12 Dual KB Sumo Deadlift
9 Dual KB Clean
6 Dual KB Push Press
20m Dual KB Rack Carry
Rest As Needed
*Build up to a the heaviest load you can complete this complex at unbroken
(without putting the KB's down)
*FILM FOR YOUR REFERENCE LATER

3
 Week 1 - Day 1
Warmup: EMOM x 12mins

• 1st - 10 Single Leg Glute Bridge

• 2nd - 10 Lateral Band Walks/side
• 3rd - 30sec Ring Plank (feet elevated)

A1) Front Squat

5551
5,5,5
rest 30sec

A2) Staggered Stance Deadlift

3131
5,5,5 per leg
rest 3mins

B1) Front Foot Elevated Split Squat

2020
DB Loaded at Sides, 4-6" step
6-8/leg x 3
rest 90sec

B2) Jefferson Curl

3131
6-8reps x 3
rest 90sec

C) Steady Grind Continuous

2mins Wall Sit
2mins Alternating Turkish Get Up 53/35
2mins Reverse Sled Drag HEAVY
2mins Prisoner Step Ups 24/20"

4
Week 1 - Day 2
Warmup: 3 Rounds Not for Time

• Quadruped Crawl 20m

• Plank Lateral Crawl 10m/side
• Duck Walk 20m

A) Push Press
31X2
8,6,4,8;
rest 2-3mins
(3sec eccentric, 1sec pause on shoulder, X is the dynamic Push Press, 2sec hold
overhead)
- last set of 8 should be heavier than first – goal

B1) DB Incline Bench Press

40X0
6-8reps x 3
rest 45sec

B2) Wide Grip Strict Pull Up

21X2
5,5,5; (wtd if you can)
rest 45sec

B3) Tuck L-Sit on Parallettes

15-30sec x 3
rest 90sec

C) 3 Rounds @ increasing effort

1 mile Assault Bike
10 Single Arm KB Push Press/arm (1sec pause overhead)
15 Strict toes to Rings

*YOU MUST increase pace on AB every round *No rest between rounds

5
Week 1 - Day 3
Warmup: 5min

Easy Assault Bike

(then)
AB Sprint 10sec @ 90% +
every 90sec x 6
*turn on your power and brain with this - build up and try to get some max wattage
by the last set

A) Segmented Snatch Grip Deadlift - 3 Pauses

3131
5,5,5
rest 2mins
- keep loads moderate this week

B) Segment Snatch Pull

Stand on a 2" Step so you are lifting from a slight deficit
5,5,5
rest 2-3mins (reset at the bottom of each rep)
- start light this week

C1) Box Step Down

3011
6-8/leg x 3 sets
rest 60sec
*control these down and attempt to not push up off the bottom leg

C2) Landmine Single Leg RDL

3111
6-8/leg x 3 set
rest 60sec

D) 3 Rounds - NFT - Move Steady

Sled Push 100m
Moderate Row 500m Damper setting 1

6
12 Ring Body Saw
10 KB Front Rack Tall Kneeling to Standing

Recovery Session with Dr Teddy Willsey

A) Recovery Session with Dr Teddy Willsey #2

Recovery Workout Recovery day can be handled a number of different ways.

There is a common theme: we want minimal external load and a lot of movement.
The recovery sessions throughout this series vary from active and dynamic warm-
up movements to things like light medicine ball tosses and corrective exercises
with bands. We also love things like going for hikes, bike rides, and long walks.
When the opportunity is ripe, get outside and replenish your system with a dose of
fresh air and sunlight. I love to bring my bands or TRX with me and find an outdoor
spot for days like this.

Don’t take anything to failure. Don’t leave tired. Instead, leave feeling refreshed.
We suggest 45-60 minutes, but this time can change based on the intensity of your
activity. Throughout these twelve weeks we want you to learn what kind of recovery
works for you. We will expose you to different combinations of stretches, exercises
and movements. Hopefully, you will try some new things that can have the power
improve how you feel on a weekly basis. These recovery workouts will have a
variety of “corrective exercises” and activation movements built in, take note of
ones you like.

3-5 rounds here

1. Assault Bike x 60 seconds
2. Hamstring band pulldown x 10 each side
3. Band quad stretch x 10 each side
4. Band front rack/triceps stretch x 10 each side
5. Thread the needle x 10 each side
6. Reach + Rotate x 10 each side
7. Foam Roller Prayer Stretch x 10
8. Reverse Lunge x 10 each side (alternating overhead reach and rotate)

All the best, Teddy

https://youtu.be/nQIVkAE6x8Y

7
Week 1 - Day 4
Warmup:3 Sets

5 Seated Box Jump Tall

10 Swiss Ball Pike
6-8 Half Kneeling Bottom Up KB Press/arm

A1) Muscle Clean

5,5,5,5
rest 90sec

A2) Pause Power Jerk

2sec pause in dip + 2sec Pause in catch
5,5,5,5
rest 90sec

B1) Dumbbell Bench Press

4141
4-6reps x 3 sets
rest 30sec

B2) Deficit Handstand Push-Up Negative

*Hands on plates for deficit
6sec lowering to floor
3-4reps (advanced athletes will kip to top of rep) x 3 sets
rest 2-3mins
*adjust deficit such that you can hold control through the entire range of motion to
the floor

C) For Time @ 75%

10-9-8-7-6-5-4-3-2-1
Kettlebell 2-arm Deadlift 70/53lbs
HR Push Up
rest 3mins
For Time @ 75%
15-12-9-6-3
Barbell Z-Press (95/65)
8
Wtd GHD Hip Extensions 45/30

Week 1 - Day 5
Warmup: Every 3mins x 4 Sets
• Assault Bike 15/10 Cals
• 15sec Single Leg Sorenson Hold/leg
• 10 Cossack Squat/leg

A1) RNT Reverse Lunges

Goblet Loaded;
2020
6/leg x 3
rest 45sec

A2) 2-arm Turkish Sit Up

3112
6-8 reps x 3
rest 45sec

A3) Ring Body Saw

2020
8-10reps x 3
rest 90sec

B1) 1-1/4 Front Squat

5,5,5,5
rest 60sec

B2) Reverse Sled Drag

30m TOUGH x 4
rest walk 2-3mins

C) 3-4 Sets
Row 1min @ Damper setting 10 High Effort
rest 30sec

9
40m KB Front Rack Carry Heavy
rest 30sec
10 Tall Box Jump Step Down
rest walk 2mins

Rest Day

Rest Day Instructions

WHY WE TRAIN

Joseph Perez (ATS 1.0 Participant)

There of course are reasons why we "should" train. The most important is probably
for our wellbeing and health, but that honestly isn't the driving factor for why I train.
It definitely is important but the reasons why I train are far more primitive. I like to
train because of the entire process. It's a competition. Between oneself and the
barbell. No one else. There is a build up to the moments before you train. The
anticipation builds throughout the day. Regardless of what has happened in your
day, it all gets pushed aside temporarily. You get your mind right and go after it.
Like a warrior in a battlefield, will you win or lose today? The mental game is why I
train. To de-stress from life. To push myself through preconceived limitation. The
results are rewarding. Hitting a PR or finishing a tough day at the gym gives me a
sense of accomplishment. I enjoy the way training makes me feel after. Training
gives me a moment to cancel out all the noise and just be with myself.

10
Week 2 - Day 6
Warmup: EMOM x 12mins
• 1st - 10 Barbell Glute Bridge (moderate - 2sec hold at top)
• 2nd - 10 Monster Walks Forward and Backward
• 3rd - 20sec Star Side Plank/side

A1) Front Squat

4441
4,4,4
rest 30sec

A2) Staggered Stance Deadlift

2121
4-6/leg x 3 sets
rest 3mins

B1) Front Foot Elevated Split Squat

3010
DB Loaded at sides
4-6" step
5-7/leg x 3
rest 90sec

B2) Jefferson Curl

4111
5-7reps x 3
rest 90sec

C) Move with Purpose - Steady

1min One Leg Wall Sit R
1min One Leg Wall Sit L
1min Turkish Get Up R (+ 2 KB press at top of each rep)
1min Turkish Get Up L (+ 2 KB press at top of each rep)
1min Reverse Sled Drag HEAVY
1min Foward Sled Drag
1min Lateral Box Step Overs 24/20"
1min KB Front Rack 44/26 Tall Kneeling To Standing

11
Week 2 - Day 7
Warmup3 Rounds Not for Time
• Run 200m
• 30m Quadruped Crawl
• 30sec Wall Facing HS Hold

A) Push Press
31X2
7,6,5,7
rest 2-3mins
- last set of 7 should be heavier than first - goal

B1) Single Arm Incline Dumbbell Bench Press

Low Incline
40X0
6/arm x 3
rest 60sec

B2) Mixed Grip Pull-up

21X2
3.3 x 3 sets
rest 60sec
(3 reps then switch grip and finish 3 more reps)
- work weaker side first if you notice a difference

B3) Tuck L-Sit on Parallettes

15-30sec x 3
rest 90sec

C) 3 Rounds @ increasing effort

Row 750m
15 Double KB Clean and Press (light load)
30 Wtd Sit Ups (DB on Chest)
*YOU MUST increase pace on Rower every round
*No rest between rounds

12
Week 2 - Day 8
Warmup
• 5min Easy Row
• (then)
• Row Sprint 12sec @ 90% + every 90sec x 6
• *turn on your power and brain with this - build up and try to get some max
wattage by the last set

A) Segmented Snatch Grip Deadlift - 3 Pauses

3131
4,4,4 rest 2mins
- build from last week
- positions are still most important

B) Segment Snatch Pull

Stand on a 2" Step so you are lifting from a slight deficit
4,4,4
rest 2-3mins
- slight build from last week

C1) Box Step Down

Goblet Loaded
3111
6-8/leg x 3 sets
rest 60sec
*similar to last week only this week load it up with a KB in front of the chest

C2) Landmine Single Leg RDL

4111
5-7/leg x 3 sets
rest 60sec

D) 4 Rounds - NFT - Move Steady

50m Farmers Walk with KB (pack your shoulder blades back and down)
AB .5 Miles

13
10 Windshield Wipers/side
10 Sandbag or heavy ball to shoulder

Active Recovery - Rest Day

ACTIVE RECOVERY

A) Active Recovery Day

Walk 30min Continuous for active recovery. Unplug yourself today and try to do this
with no headphones in. Instead try to listen to your breathing. For 1 full minute of
every 5mins breathing deeply in and exhaling fully - focus on nothing other than
your breath. This is a great exercise in how to stay present.
.Warmly, Marcus

14
Week 2 - Day 9
Warmup 3 Sets
• 5 Broad Jumps (build with each set)
• 10 Rower Pike Up (place hands on parallettes)
• 6-8 Half Kneeling Landmine Press/arm

A1) Muscle Clean

4,4,4,4
rest 90sec

A2) Pause Power Jerk

2sec pause in dip + 2sec Pause in catch
4,4,4,4
rest 90sec

B1) Dumbbell Bench Press

3131
5,5,5 rest 30sec

B2) Deficit Handstand Push-Up Negative

*Hands on plates for deficit 8sec lowering to floor

3-4reps (advanced athletes will kip to top of rep) x 3 sets
rest 2-3mins
(slower eccentric this week)

C) For Time @ 75%

15-12-9-6-3
KB Suitcase Deadlift R 70/53
KB Suitcase Deadlift L 70/53
Ring Push Ups
rest 3mins

15
For Time @ 75%
14-12-10-8-6-4-2
Dumbbell See-Saw press
Barbell Glute Bridge (choose a tough load)

Week 2 - Day 10
Warmup:Every 3mins x 4 sets
• Run 100m
• 10 Single Leg Cone Touches/leg
• 10 Goblet Squats Light

A1) RNT Reverse Lunges

Stand on 3" step and step down to deficit
Goblet Loaded
2020
4-5/leg x 3 sets
rest 45sec

A2) KB Complex
5 1-arm KB Sit Up @ 2112
5 Single Arm KB Z Press
x3
rest 45sec

A3) Ring Body Saw

(hold 2sec in extended position)
10-12reps x 3
rest 90sec

B1) 1-1/4 Front Squat

4,4,4,4; rest 60sec

B2) Sled Push

30m TOUGH x 4
rest walk 2-3mins

C) 4 Sets
AB 1min - Start with a tough effort
rest 30sec

16
30m Single Arm KB Rack Carry/arm TOUGH
rest 30sec
24 Alternating Prisoner Step Ups 24/20"
rest walk 2mins
*increase pace on AB every set

Rest Day
Rest Day Instructions

WHY WE TRAIN
Victor Carrillo (ATS 1.0 Participant)

I love to train because it is something not many are willing to chase. If I can put an
extensive amount of effort into an activity that does not benefit me financially, then
it will make me a better employee. I love to train because it fuels the inner athlete
in me and nobdy can take away my desire to train, but myself. I love to train
because in training I can find what my limitations are, and learn to pass them both
mentally and physically.

17
Week 3 - Day 11
Warmup: EMOM x 12mins
• 1st - 6 Single Leg Banded Glute Bridge/leg
• 2nd - 30 Seated Banded Hip Abductions
• 3rd - 10 Side Plank Rotations/side

A1) Front Squat

3331
3,3,3,3
rest 30sec

A2) Staggered Stance Deadlift

2020
3-5/leg x 4 sets
rest 3mins

B1) Front Foot Elevated Split Squat

DB Loaded
4-6" step
3011
4-6/leg x 3
rest 90sec

B2) Jefferson Curl

Perform with DB's this week
411
6-8reps x 3
rest 90sec

18
C) Move with Purpose
3min Row @ Damper 10 for Cals
1min KB Front Rack 90 Degree Squat Hold
3min Dumbbell Burpee Box Step Up 20/16" (choose your own DB load)
1min Wall Sit
3mins Sled Drag
*Build your effort as you go and make the Sled Drag a tough finisher

Week 3 - Day 12
Warmup: 3 Rounds Not for Time
• AB .5/.4 Miles
• 20m Duck Walk (Hold a KB in Goblet Position)
• 14 Wall Facing Shoulder Taps

A) Push Press
22X2
6,5,4,6
rest 2-3mins
- build from past couple weeks
- stay focused on strict tempo and get that OH Stronger!

B1) Incline Alternating Dumbbell Bench Press (Top Down)

40X0
4-6/arm x 3
rest 60sec

B2) L Pull Up
1113
AMRAP at Tempo (-1) x 3 sets
rest 60sec
*AMRAP (-1) is another way of saying DO NOT go to failure. Stop 1 rep short.
(Scale this back to a Tuck L-Pull Up with bent knees, or a strict pull up with the
same tempo)

B3) Ring Plank

Elevated Feet
30-45sec x 3
rest 90sec

19
C) 3 Rounds @ increasing effort
Row 350m
15 Single Arm KB Press/arm (53/35)
Assault Bike .5 Miles
30 Hollow Rocks
*pacing on Rower and Bike MUST increase each round
*adjust loading on KB as needed
*No rest between rounds
Week 3 - Day 13
Warmup
• 1 Mile Easy Assault Bike
• (then)
• AB Sprint 12sec @ 90% + every 90sec x 6

*turn on your power and brain with this - build up and try to get some max wattage
by the last set - comparing your peak wattage to week one - this is a good metric to
see how recovered you are.

A) Segmented Snatch Grip Deadlift - 3 Pauses

3131
3,3,3,3
rest 2-3mins
- build from last week
- positions are still most important

B) Segment Snatch Pull

Stand on a 2" Step so you are lifting from a slight deficit
3,3,3,3
rest 2-3mins
- slight build from last week

C1) Box Step Down

DB's Loaded at sides
30X1 6/leg x 3 sets
rest 60sec
*focus on great knee tracking and balance with loading at your sides.

C2) Landmine Single Leg RDL

4111

20
4-6/leg x 3 sets
rest 60sec

D) 4 Rounds - NFT - Move Steady

50m KB Cross Body Carry with KB (switch arms half way)
Run 400m
12 Strict Knees to Elbows on Rings
10 Contralateral Tall Kneeling to Standing/arm (20 total - switch arms half way)
- light
Active Recovery - Rest Day

A) Active Recovery Day

Today you are going for another 30min walk.

Every 5mins I want you to turn around and walk backwards for 1 full minute.
Think about connecting with your hip muscles and reach behind you. Learn to trust
what you cannot see. Get out on a path or in an open parking lot where you aren't
going to run into things when walking backwards. Now try to perform these
backward walks without turning your head to look back behind you!

Warmly, Marcus

21
Week 3 - Day 14
Warmup: 3 Sets
• 3 Triple Broad Jumps (3 broad jumps consecutively, rest about 10sec between,
perform 3 of these)
• 30sec Side Star Plank/side
• 6-8 Half Kneeling DB Arnold Press

A1) Muscle Clean

3,3,3,3
rest 90sec

A2) Pause Power Jerk

2sec pause in dip + 2sec pause in catch
3,3,3,3
rest 90sec

B1) Single Arm DB Physio Ball Bench Press

3131
4-6/arm x 3
rest 30sec

B2) Deficit Handstand Push-Up Negative

*Hands on Parallettes this week 6sec lowering to floor
3-4reps (advanced athletes will kip to top of rep) x 3 sets
rest 2-3mins

C) For Time @ 75%

15-12-9-6-3
Axel Bar Double Overhand Grip Deadlift 185/125
Strict Wtd Bar Dip (45/15)
rest 3mins

22
For Time @ 75%
3-6-9-12-15
KB Push Press 53/35
Dual KB Russian KBS (1/hand) (53/35)

Week 3 - Day 15
Warmup: Every 3mins x 4 sets
• AB 15/12 Cals
• 12 Jump Squats
• 20sec Sorenson Hold (wtd with a plate in front of chest light)

A1) RNT Reverse Lunges

Stand on 3" step and step down to deficit
KB Front Rack Loaded
31X1
3-4/leg x 3
rest 45sec

A2) KB Complex
Perform Complex on each Arm
3 1-arm KB Sit Up
1 Turkish Get Up
3 KB Windmill
x3
rest 45sec

A3) Ring Body Saw

(wtd plate on back)
8-10reps x 3
rest 90sec

B1) 1-1/4 Front Squat

3,3,3,3
rest 60sec

B2) Forward Sled Drag

40m GRIND

23
rest walk 2-3mins x 4

C) 3 Sets
AB 1min
- TOUGH EFFORT
7 Single arm KB Thruster R
7 Single arm KB Thruster L
rest 90sec
Row 1min - DAMPER 10 TOUGH
40m Farmers Walk TOUGH
rest walk 90sec
*choose tough paces on the Bike and Rower and HOLD THEM
Rest Day

Rest Day Instructions

WHY WE TRAIN Chris Berry (ATS 1.0 Participant)

Beyond the physical!

1) I enjoy the mystery and challenges of the infinite which are trapped in the finite
(space, relationships, sports...there are so many.. 2 hr marathon about to be
broken!! 2:00.25)

2) I believe in leading through doing and I have kids who see me working out...
may this be a life's journey for them too!

3) The "journey" is the greatest joy for me in life and learning is amazing (travel,
study, sport...)

24
Week 4 - Day 16
Warmup: EMOM x 12mins
• 1st - 10 Barbell Hip Thrust
• 2nd - 10 Lateral Band Walks (SA KB front Rack Hold)
• 3rd - 20 Russian Twists (10/side)

A1) Front Squat

2221
2,2,2,2
rest 30sec

A2) Barbell Single Leg Romanian Deadlift

41X0
6-8/leg x 4
rest 3:00

B1) Front Foot Elevated Split Squat

KB Mixed Loading (1 KB in Rack + 1 KB in Suitcase)
4-6" step
3011
3-5/leg x 3
rest 90sec
*switch arms when you switch legs

B2) GHD Back Extension

3131
6-8reps
rest 90sec x 3
*really focus on the spinal flexion and extension segment by segment - rounding is
encouraged here.

C) Building Effort

25
3min AB for Calories (consistent effort)
rest 1min
3min KB Front Rack Tall Kneeling to Standing (35/18)
rest 1min
3min No Push Up Burpee to Plate
rest 1min
3mins Farmers walk 70/53

Week 4 - Day 17
Warmup: 3 Rounds Not for Time
• Run 300
• 10m Tall Plank Theraband Lateral Walk/direction
• 20m Quadruped Crawl (go in Reverse Direction to video)

A) Push Press
21X2
5,4,3,2,5
rest 2-3mins
- build from past couple weeks - stay focused on strict tempo and get that OH
Stronger!
B1) Dual Dumbbell Pronated Bench Press
High Incline Bench
3111
4-6/arm x 3
rest 30sec
B2) Wide Grip Strict Pull Up
21X2 (wtd if you can)
3-5reps x 3 sets
rest 30sec
*pause 1sec on the lowering at 90 degree arm position
B3) 3-Point DB Row
2011
8-10/arm x 3
rest 30sec
B4) Hollow Body Hold
30-40sec x 3
rest 2mins
- plate weight plate in your arms overhead and a light DB between your feet

C) 3 Rounds @ increasing effort

26
Row 20/17 Cals HARD
rest 30sec
12 Kettlebell Z Press (challenge yourself with load)
rest 30sec
AB 20/17 Cals Hard
rest 30sec
30sec Single arm Plank/arm
rest 30sec
*AB and Rower Paces MUST increase each round. You will need to pace
accordingly on the first sets.

Week 4 - Day 18
Warmup
• Row 1k Easy
• (then)
• Row Sprint 14sec @ 90% + every 90sec x 6
• *Goal is to build each set so the last set is close to 97% (NOT MAX)

A) Segmented Snatch Grip Deadlift - 3 Pauses

3131
2,2,2,2
rest 2-3mins
- build from last week
- positions are still most important

B) Segment Snatch Pull

2" deficit as in previous weeks
2,2,2,2
rest 2-3mins
- slight build from last week

C1) Box Step Down

KB Front Rack Loaded
30X1
4-6/leg x 3 sets
rest 60sec
*focus on great knee tracking and balance.

C2) Sumo Stance Good Morning

3111
8-10reps x 3 sets
rest 60sec

27
D) 3 Rounds - NFT - Move Steady
50m Single Arm Farmers Walk/arm
AB 1 Mile
20 Barbell Windshield Wipers (10/side - 135/95lbs)
20 Jump Lunges (pause in bottom of each lunge)

Recovery Session with Dr Teddy Willsey

A) Recovery Session with Dr Teddy Willsey #5

Hips and hip flexor focus recovery session

This recovery workout takes you through a series of exercises designed to help
both strengthen and mobilize the hip flexors. If you have been stretching and
releasing your hip flexors for a long time and still feel like it's a constant problem,
this recovery workout might be for you. Pair this with a light aerobic and
generalized warm-up and you've got yourself a nice 45 minute recovery day
workout.

1. End Range Hip Flexion Lift Off 10 x 3 sec. holds

2. Cross Leg SLDL x 10 reps each side
3. Psoas March x 10 each side
4. Lunge Reaches x 10 each side
5. Hip Flexor Stretching Overhead Reach x 10 each side
6. Hip Flexor Stretching Rotation + Reach x 10 each side

28
.

Week 4 - Day 19
Warmup: 3 Sets
• 5 Single Leg Box Jump/leg (be safe)
• 20 Landmine Oblique Twists
• 6 Half Kneeling Barbell Press/knee (12 total)

A1) Clean Complex

2 Muscle Clean + 2 Hang Muscle Clean (below knee) x 4
rest 90sec

A2) Pause Power Jerk

1 rep 2sec pause in dip
1 rep 2sec pause in catch
1 rep no Pause (3 total per set) x 4 sets
rest 90sec

B1) Single Arm DB Physio Ball Bench Press

3131
4-6/arm x 3
rest 30sec

B2) Deficit Handstand Push-Up Negative

*Hands on Parallettes this week 8sec lowering to floor
3-4reps (advanced athletes will kip to top of rep) x 3 sets (slower eccentric this
week)
rest 2-3mins

C) For Time @ 75%

10-9-8-7-6-5-4-3-2-1
29
Double KB Deadlift 70/53/hand (if you have heavier KB's by all means load up)
Kipping Toes to Rings
rest 3mins

For Time @ 75%

1-2-3-4-5-6-7-8-9-10
Dips (ring or bar)
Double Kettlebell Clean (53/35)
*scale DB loads up or down as needed

Week 4 - Day 20
Warmup: Every 4mins x 3 sets
• Row 500m
• 10 Goblet Squats (3sec hold at bottom of each)
• 30sec Arrested Superman Hold

A1) Single-Arm Overhead Walking Lunge

20X1
8/steps per arm (16 total per set) x 3
rest 45sec

A2) 2-arm Turkish Sit Up

2 Z-press at the top of each sit up
}6-8 sit ups total (12-16 press) x 3
rest 45sec

A3) 3 Point Plank

(wtd plate on back)
30sec/leg x 3
rest 90sec

B1) 1-1/4 Front Squat

2,2,2,2,2
rest 60sec

B2) Reverse Sled Drag

30m GRIND x 3
rest walk 2-3mins

30
C) 3 Sets
Row 300m Tough Effort
20 Alternating Lunge Box Jumps
rest 90sec
Assault Bike 20/15 Cals Tough effort
50m Sandbag Bear Hug Carry (sub heavy ball if needed)
rest walk 90sec

*Push yourself on the rower and bike but ensure your paces allow for quality on the
other movements! Learn your paces.

Rest Day

Rest Day Instructions

WHAT I'VE LEARNED THROUGH THE ATS ATS 1.0

Participant
"The last 8+ weeks have been some of the most enjoyable I've had training in a
long time. Everyday I'm attacking my workouts with an eagerness and enthusiasm
that I seemingly haven't had for years. For the last few years I've mainly done my
own programming -- I had always thought that I was pretty good at it, but I've
realized through this program that it was not particularly varied and I wasn't truly
challenging myself on a daily basis. I've learned quite a bit through this program
and feel that I'm much more in tune to my body and what it takes to push myself
daily. I will take much away from this and hope to build on it in the weeks, months,
years to come. I hope I can ride this "feeling" out indefinitely because it's a good,
good feeling -- and it goes way beyond just my training and carries forward
throughout all aspects of my life. I genuinely think there's been a noticeable
improvement in all facets of my life. For that, I am incredibly appreciative."

31
Week 5 - Day 21
Warmup: 4 Sets - Not for Time
• 5 Single Leg Good Morning/leg (light)
• 15 Seated Banded Hip Abduction (1sec pause each rep at widest point)
• 5 KB Windmill/arm
• *slow controlled movements with purpose to warm up and activate

A1) Back Squat

5551
5,5,5,5
rest 60sec

A2) Barbell Single Leg Romanian Deadlift

41X0
4-6/leg x 4
rest 2min

B1) Rear Foot Elevated Split Squat

DB Loaded at Sides
2020
4-6/leg x 3
rest 90sec

32
B2) GHD Back Extension
3131
6-8reps x 3
rest 90sec
*really focus on the spinal flexion and extension segment by segment - rounding is
encouraged here.

C) 3-4 Sets - NFT

50m Farmers Walk HEAVY
20 Prisoner Step ups (24/20")
10m Goblet Loaded Duck Walk
50 Double Unders
3 Turkish Get Up/arm
REST as NEEDED
*choose loads that force you to slow down a bit

Week 5 - Day 22
Warmup 3 Rounds
• Row 300m
• 2 Hollow Body Wall Walks (hold 5sec at top)
• 15m Crab Walk
- Increase pace each round (warm up in nature so last round is still moderate)

A) Push Press
10,10,10
TnG reps
Must hold 1sec OH each rep
rest as needed

B1) Single Arm Dumbbell Push Press

40X0
6/arm x 3
rest 30sec between arms
rest 90sec before B2 sets (build)

B2) Single Arm Dumbbell Torso Row

31X0
6-8/arm x 3
rest 90sec

C1) Kettlebell Floor Press

2010

33
8-10reps x 3
rest 30sec

C2) Wide Grip Strict Pull Up

AMRAP in 30sec
rest 90sec x 3

D) 3 Sets

AB 18/14 Cals @ High effort but sustained for all sets

12-18 Toes to Rings Unbroken
rest 90sec
Row 18/14 Cals @ High effort but sustained for all sets
12-18 Unbroken Ring Push ups (elevate your feet to a box for added challenge)
rest 2mins
*Rep ranges on gymnastics are purposefully large to account for the wide ranges
of skills of participants. Try to stick to a number you are confident you can get each
set.
Week 5 - Day 23
Warmup
• Row 5mins Easy
*sprint last 10sec of each minute
+ 2 Sets Each
• 15 Banded Russian KBS
• 5 Tall Box Jump Step Down

A)Snatch Grip Deadlift

3030 from 2" deficit
5,5,5 (low load)
- focus on setting up your positions for part B
rest as needed

B) Snatch Complexes
2 Snatch High Pull
1 Power Snatch (with 5 second pull to knees)
1 Power Snatch x 5 sets
(work between 65-70% of 1RM Power Snatch)
rest 2mins

C1) KB Front Rack Step Up

1010
6-8/leg x 3 sets
rest 60sec
*front leg does all the work

34
- choose a box height that allows you to stay in full control through the whole range
of motion

C2) Sumo Stance Good Morning

3010
6-8reps x 3 sets
rest 60sec

D) 12mins - Increase tempo after 6mins

Assault bike 1min moderate
20m Dual KB Rack Carry HEAVY
Row 1min moderate
6 Strict Toes to Bar
Run 1min moderate
6 Alternating Pistols (scale down to prisoner step up if needed on a tall box)
*The ability to show control at the beginning of timed pieces like this, so that you
can increase your effort at the end rather than have your energy totally die off, is a
skill the must be practiced. Attempt that here with your increase in pace. Several
weeks of this to come.
Active Recovery - Rest Day

A) Active Recovery Day

45mins Continuous Flow

Row 15mins
*every 3mins - pause for a 20sec side plank on each side
Assault Bike 15mins
*every 3mins - pause for a 40sec front plank on elbows
Run 15mins
*every 3mins - pause for 15 single leg cone touches/side

Hopefully you are learning how magical continuous breathing and moving can be. I
hope you enjoy this version of FLOW. Creativity is your best friend on these days.
We would love to hear from you what you come up with if you change movements.
Warmly, Marcus

35
Week 5 - Day 24
Warmup: 3 Sets
• 5 Tall Kneeling KB Press
• 5 Tall Kneeling KB Push Press
• 20 KB Loaded Russian Twists

A1) Clean Complex

2 Clean High Pull
2 Muscle Clean
2 Power Clean (pause 3sec at shin)
x4
rest 90sec

A2) Pause Power Jerk

1 rep with 1sec pause in dip and catch
1 rep with 1sec pause in dip
1 rep with 1sec pause in catch
x 4 sets
rest 90sec

B1) Close Grip Bench Press

2020
2 [8-10]
x3
rest 90sec
36
*Drop Set - 2 reps tough, take some weight off then perform 8-10 lighter reps)

B2) Strict Handstand Push-Up

4-6reps (advanced athletes utilize a deficit with hands on plates)x 3 sets
rest 90sec
*scale back to a Pike HSPU with feet on box

C) 4 Rounds for Time

40 Double Unders
10 Double KB Clean and Press
10 Toes to Bar
10 Dumbbell Deadlifts
10 Strict Ring Dips
*choose tough loads for you on the Deadlifts and stay conservative for the Clean
and Press

Week 5 - Day 25
Warmup: Every 4mins x 3 sets
• Run 400m
• 15 Air Squats
• 15 Hollow Rocks

A1) KB Cross Body Step Up

6-8/steps per leg; rest 45sec x 3 *box height should be at patella height

A2) Barbell Windshield Wipers

20 reps
10/side x 3
rest 45sec

A3) Sorenson
45sec; rest 90sec x 3

B) Overhead Squat
5551
2,2,2,2,2
rest as needed (Strict Tempo is a must - these are 15sec squats each)
- stabilize and stay moderate
- we will build these in the weeks to come.

C) 3-4 Sets

37
6 Single arm DB Overhead Squats/arm (3011 tempo)
Row 20/16 Cals @ Damper
10 tough effort
rest 60sec
Reverse Sled Drag 40m TOUGH
15 Dual KB Front Squats 70/53 

rest walk 2mins
*choose a load that you can maintain good positions on the SA OHS

Rest Day

Rest Day Instructions

ATS PARTICIPANTS SHARE THEIR EXPERIENCE

"I played D1 college football and did the traditional workout styles in the past. I
have noticed that from a looks standpoint I am getting that sculpted muscle look
and volume back to my body. I had a nagging bicep tendon shoulder issue that
was more of a nuisance when I'd snatch that has completely resolved. The
unilateral dumbbell work has my shoulders feeling very stable with a barbell
overhead…my squat form is as good as it's ever been, far more upright and knees
out. The core + low back and deadlift work has my confidence very high. I suffered
a couple extreme low back muscle injuries in the last couple years (due to overuse
and lack of core work) and now I feel confident pulling larger loads again. This is
just a bit of what this program has done for me, most of all I have had a TON of fun
doing this training which I have been missing for a while. Especially after 2 kids,
turning 31 and realizing my competing against the younger guys and how much I
get to compete will have to slow down, needed to find purpose for training and I
realized being a good example as a father and taking care of myself because I love
it is all I needed."

38
Week 6 - Day 26
Warmup:4 Sets - Not for Time
• 10 Step Death March (3010 each rep)
• 20m Lateral Banded Walk (10m/direction)
• 10 Landmine Oblique Twists/side
• *slow controlled movements with purpose to warm up and activate

A1) Back Squat

4441
4,4,4,4
rest 60sec

A2) Landmine Single Leg RDL

3010
6-8/leg x 4
rest 2:00
*Push loading here and fight the grip challenge

B1) Rear Foot Elevated Split Squat

Single Arm KB Rack Loaded (same arm as working leg)
3010
4-6/leg x 3
rest 90sec

39
B2) GHD Back Extension
3131
4-6reps x 3
rest 90sec
*build load from last week and week before

C) 4 Sets - NFT
40m KB Cross Body Carry (20m/arm)
20 Prisoner Walking Lunges
10m Dumbbell Bear Crawl
10 Box Jump Step Down 30/24"
20m Single arm KB Bottom Up Carry
REST as NEEDED
*choose loads that force you to slow down a bit

Week 6 - Day 27
Warmup: 3 Rounds

Increase pace each round (warm up in nature so last round is still moderate)
• AB 20/16 Cals
• 20 Wall Facing Shoulder Taps
• 10 Quadruped Thoracic Rotation/side

A) Push Press
8,8,8 TnG reps
Must hold 1sec OH each rep; rest as needed

B1) Single Arm Dumbbell Push Press

50X0
6 reps x 2 sets
4 reps x 2 sets
rest 30sec between arms
rest 90sec before B2

B2) See-Saw Row

20X1
6-8/arm x 4 (12-16 total)
rest 90sec

40
C1) Glute Bridge Single Arm Dumbbell Floor Press
21X1
6-8/arm x 3
rest 30sec

C2) Semi Supinated Strict Ring Pull Up

AMRAP in 30sec
rest 90sec x 3

D) 3 Sets
Row 12 Cals
10-18 Kipping Pull Ups Unbroken
Row 9 Cals
rest 60sec
AB 12 Cals
6-15 Clapping Push Ups Unbroken
AB 9 Cals
rest 2mins

Week 6 - Day 28
Warmup

AB 5mins Easy
*sprint last 10sec of each minute
+ 3 Sets Each - Not for time
10 Hang Power Clean
5 Burpee High Jump (perform burpee and jump as high as you can)

A) Snatch Grip Deadlift

3030 from 2" deficit
5,5,5 (moderate load)
- focus on setting up your positions for part B
rest as needed (build from last week a little)

B) Snatch Complexes
1 Snatch Lift Off (pause 2sec at knee)
1 Snatch High Pull (slow 3sec pull to knees before speed)
1 Power Snatch (slow 3sec pull to knees before speed)
1 Power Snatch
x 5 sets (work between 65-75% of 1RM Power Snatch)
rest 2mins

C1) KB Front Rack Step Up

41
1010
6/leg x 3 sets
rest 60sec
*front leg does all the work
- same box height as last week
- increase load if you can

C2) Sumo Stance Good Morning

2111
6,6,6; rest 60sec (build from last week)

D) 12mins - Increase tempo every 3mins

Row 15/12 Cals (damper setting on 10)
30m Front Rack Barbell Carry (tough load)
7 Strict Toes to bar
Run 200m
3 Wtd Pistols R (hold DB or plate)
3 Wtd Pistols L (hold DB or plate)
*DB Reverse Lunges can be substituted in for Wtd Pistols
- perform 8 HEAVY alternating reps.

Active Recovery - Rest Day

A) Active Recovery Day

45mins Continuous Flow

- Row 500m
- 45sec plank (hands on floor)
- .5 Miles Assault Bike
- 2 Turkish get ups/arm (light)
- Run 400m
- 30sec Active bar hang from pull up bar

*All parts easy pace

- Feel free to substitute in some alternating movements. If you have a Ski Erg then
use that. If you want to drag or push some very light sleds then do that. Film it
today, post it to social media and tag #flowsession #activerecovery
#awakentrainingseries. Warmly, Marcus

42
Week 6 - Day 29
Warmup:3 Sets

12 Tall Kneeling KB Push Press (alternating one arm at a time - 6/arm)

10 Half Kneeling Landmine Twist

A1) Clean Complex

3 Hang Clean Pull
2 Clean Pull
1 Power Clean (6 second pull to knees before exploding into the power clean)
x4
rest 90sec

A2) Power Jerk

5,5,5,5 (Touch and go reps at shoulder)
pause 1sec OH for each rep
rest 90sec

B1) Close Grip Bench Press

2020
1 [6-8] x 3

43
rest 90sec
*Drop Set - 1 rep tough, take some weight off then perform 6-8 lighter reps

B2) Strict Handstand Push-Up

2.4reps (drop set - 2 reps at deficit + 4 reps a lower deficit or on floor)
x 3 sets
rest 90sec
*scale back to a Pike HSPU with feet on box

C) 4 Rounds for Time

35 Double Unders with Weighted Rope
8 Single Arm KB Clean and Push Press/arm
15 GHD Sit ups (25 abmat sit ups)
8 Axel Bar Clean Grip Deadlift (tough load)
15 Hand Release Push Ups
*Grip should be limiter on Deadlifts with the thick bar

Week 6 - Day 30
Warmup: Every 4mins x 3 sets

AB 28/22 Cals
10 Wall Balls
15sec Wall Facing Handstand Hold

A1) KB Cross Body Step Up

4-6/steps leg x 3
rest 45sec
*box height should be at patella height
*increase load this week from last if you can

A2) Tuck L-Sit on Parallettes

20sec x 3
rest 45sec

A3) Band Resisted Glute Bridge

15reps (pause 1sec at top) x 3
rest 90sec

44
B) Overhead Squat
4441
3,3,3,3,3
rest as needed
(Strict Tempo is a must - these are 12sec squats each)

C) 3-4 Sets
Run 100m
10 Overhead Squats
Run 100m
rest 60sec
AB 10/8 Cals
6 Single arm KB Thruster R
6 Single arm KB Thruster L
AB 10/8 Cals
rest walk 2mins
*choose a load that you can maintain good positions on the OHS and KB thrusters

Rest Day

Rest Day Instructions

QUOTE FROM AIRBORNE MIND SHOW

"When people pace at the beginning, that’s another way to manage intensity for
your training. And that’s really the hallmark of this program. There are a lot of tools
implemented into the strength, conditioning, and warmups that help athletes and
consumers to manage their intensity so they’re not always pushing into that same
redzone day after day. Which can, for a lot of people, leave some wear and tear
and make them over time, lose that passion and drive for training."
- Marcus

Manage your intensity week after week. Learn when to push and when to hold
back. By holding back just a little you can unlock your true potential when the time
is right!

45
Week 7 - Day 31
Warmup: 3 Sets - Not for Time
• 5 Single Leg Good Morning/leg (light)
• 20 Seated Band Hip Abductions (puase 1sec with legs wide)
• 10 Half Kneeling Landmine Twists/side
• *slow controlled movements with purpose to warm up and activate

A1) Back Squat

3331
3,3,3,3
rest 60sec
*Build from last week

A2) Landmine Single Leg RDL

2111
4-6/leg x 4
rest 2:00
*Bulid from last week

46
B) Rear Foot Elevated Split Squat
Double Arm KB Rack Loaded
3010
4-6/leg x 3 sets
rest 60-90sec between legs

C) Behind the Neck Weighted Sorenson Hold

30-45sec; rest as needed x 3 (place a weight plate behind neck)

D) 4 Sets - NFT
6 KB Cross Body Reverse Lunge/Leg
10m Quadruped Crawl Forward and Backward
5 Seated Box Jumps (challenging height)
3 Wall Walks (pause 5sec at the top in a wall facing HS Hold for each rep)
30m Single Arm Farmers Walk TOUGH Load
REST as NEEDED

Week 7 - Day 32
Warmup: 3 Rounds
- Increase pace each round (warm up in nature so last round is still moderate)
• Run 300m
• 20 Feet on Box Pike Shoulder Taps
• 10 Bird-Dog/side (slow down for this)
A) Push Press
6,6,6 TnG reps; Must hold 2sec OH each rep
rest as needed (building from last week - week three of these so know your loading
and push all sets)

B1) Single Arm Dumbbell Complex

5 Single arm DB Push Press R
5 Single arm DB Push Jerk R
rest 15sec
5 Single arm DB Push Press L
5 Single arm DB Push Jerk L
rest 60sec x 3

47
B2) Glute Bridge Dumbbell Floor Press
*Perform this with a Theraband around your knees to keep your hips activated
20X0
10,10,8
rest 30sec

B3) Upper Pull Complex - 40sec AMRAP

1 Strict C2B Pull Up
2 Strict Toe to Bar
3 Strict Pronated Pull Up
rest 2mins x 3
*perform the 1-2-3 ladder as many times as you can in 40sec.

C) 3 Sets - Consistent efforts per set

Row 9 Cals
4-8 Kipping C2B Pull Ups Unbroken
Row 7 Cals
6-10 Kipping Pull Ups Unbroken
rest 90sec
AB 9 Cals
4-8 Ring Dips Strict
AB 7 Cals
8-12 Ring Push Ups
rest 90sec
*based upon your skill level try to stay within the rep range provided for each
gymnastics movement
Week 7 - Day 33
Warmup
Run 5mins Easy
*Pick up your pace for the last 10-15sec of each minute - Not a full sprint, just faster.
+ 3 Sets NFT
8 Hang Power Cleans
4 Burpee Box Jump High
*warm up in nature
- little increase in loading from last week on HPC, make each BBJ explosive to a tough
height.

A) Snatch Grip Deadlift

2020
from 2" deficit
4,4,4
- focus on setting up your positions for part B; rest as needed (getting TOUGHER
this week)
B) Snatch Complexes
1 Snatch Lift Off (pause 2sec at knee)

48
1 Snatch High Pull
1 Slow Pull Power Snatch (3sec pull to knee)
1 Segment Power Snatch
1 Power Snatch
rest 2mins x 5 sets
(work between 65-75% of 1RM Power Snatch)
*loads are staying light as we work more positional strength and speed
C1) KB Front Rack Step Up
1010
10 reps Alternating Legs
rest 60sec x 3 sets
*same box height as last week - last week of KB Rack Step ups - PUSH YOUR
LOADING
C2) Seated Wide Stance Good Morning
3010
10,8,6
rest 60sec
D) 15mins - Increase tempo every 5mins
Assault Bike 15/12 Cals
30m Axel Bar Overhead Carry (tough load)
10 Weighted GHD Sit Ups
Row 200m @ Damper Setting 10
4 Pistols R (pause 2sec at bottom of each rep)
4 Pistols L (pause 2sec at bottom of each rep)
*KB Front Rack Reverse Lunge can be substituted for Pistols today. 10 reps
alternating with a tough load.

Recovery Session with Dr Teddy Willsey

A) Recovery Session with Dr Teddy Willsey #8

Recovery Workout for Back and Legs

• KB Deadlift + Cook Squat x 5

• Lateral Box Step Ups x 5 each way
• Single Arm Down Dog x 5 each
• Push Up Position Leg Swing x 5 each
• Transverse Plane KB Swing x 10 each side
• Bottoms Up Carry x 40m each arm
• Prone T + Y + Angel x 5 + 5 + 5
• Turkish Get Up (bottoms up) x 2 each side

49
Week 7 - Day 34
Warmup: 3 Sets
• 8 Tall Kneeling KB Press (alternating one arm at a time - 4/arm)
• 8 Tall Kneeling KB Push Press
• 12 Landmine Oblique Twist

A1) Clean Complex

2 Clean High Pull (pull bar to nipples)
2 Slow Pull Power Clean (4sec pull to knees)
2 Power Clean
rest 60sec x 4

A2) Power Jerk

4,4,4,4 (Touch and go reps at shoulder)
pause 2 seconds overhead for each rep
rest 90sec

50
B1) Close Grip Bench Press
20X1
2.4.6 rest 20sec/rest 90sec x 3
*Drop Set - after 2 and 4 strip weight to make it lighter (12 total reps per set)

B2) Strict Handstand Push-Up

31X1 Tempo
AMRAP (-1) at strict tempo
rest 90sec x 3 sets
*scale back to a Pike HSPU with feet on box

C) 4 Rounds for Time

100 Single Unders with Heavy Jump Rope
12 Dual KB Hang Clean and Jerk 70/53
9 GHD Sit ups (15 abmat sit ups)
9 Supinated Grip Deadlift 225/155
9 GHD Sit Ups (15 Abmat sit ups)
15 Ring Push Ups

Week 7 - Day 35
Warmup: Every 4mins x 3 sets

Row 350/300m
10 Goblet Squats 70/53
10m Quadruped Crawl

A1) KB Cross Body Split Squat

6-8/leg
rest 45sec x 3

A2) L-Sit on Parallettes

20sec
rest 45sec x 3

A3) Single Leg Band Resisted Glute Bridge

51
10/leg (pause 1sec at top) foot on 6" box
rest 90 sec x 3

B) Overhead Squat
3331
4,4,4,4,4
rest as needed
(Strict Tempo is a must - these are 9-10sec squats each)

C) 3-4 Sets
Row 100m
8 Single arm KB Overhead Squats R
8 Single arm KB Overhead Squats L
Row 100m
rest 60sec
Sled Push 50m Tough
12 Thrusters 135/95lbs
Sled Push 50m Tough
rest walk 2mins
*Choose a load on the KB OHS that you can maintain good positions and have
minimal to zero bend in the arm.

Rest Day

Rest Day Instructions

QUOTE FROM AIRBORNE MIND SHOW

"Persistence. It’s gonna get hard. It’s gonna get really hard before it gets better.
When the adversity hits, what’s the thing that keeps driving you? Why are you
doing this in the first place?"
- Marcus

Today I encourage you to perform this thought exercise. Sit down with a sheet of
paper and attempt to write down WHY you train. Once you have something down
on paper, try to dig even deeper. If you said, I train because I want to look better,
then the exercise would be to ask yourself why looking better is important to you.
52
The deeper we go with this question and the more you know exactly WHY you are
doing fitness in the first place, the more connected to your purpose you can be
when adversity hits. Achieving big goals is not easy and never comes without
struggle. So arm yourself with the tools of purpose by knowing your WHY.

Week 8 - Day 36
Warmup: 3 Sets - Not for Time
• 5 Single Leg Kettlebell Deadlift
• 10 Side Plank Clamshells/side
• 20 Windshield Wipers (10/side)
• *slow controlled movements with purpose to warm up and activate

A1) Back Squat

2221
2,2,2,2
rest 60sec
*build from last week

A2) Dumbbell Single Leg Romanian Deadlift

53
3010
6-8/leg
rest 2:00 x 4
*Push loading here and fight the grip challenge

B1) Rear Foot Elevated Split Squat

Barbell Front Rack Loaded
2020
3-5/leg
rest 90sec x 3

B2) Behind the Neck Weighted Sorenson Hold

30sec HOLD
rest 90sec x 3
(build load from last week)

C) 4 Sets - NFT
10 KB Front Rack Reverse Lunge (5/leg alternating)
20m DB Bear Crawl 30/15lbs
5 Burpee Box Jumps (Tall Box)
20 Wall Facing Shoulder Taps
50m KB Cross Body Carry (25m/arm)
REST as NEEDED

Week 8 - Day 37
Warmup: 3 Rounds
- Increase pace each round (warm up in nature so last round is still moderate)
• AB 20/16 Cals
• 10m HS Walk (Sub 20 Feet On Box Pike Shoulder Taps)
• 20m Backward Quadruped Crawl

A) Push Press
4,4,4 TnG reps
Must hold 3sec OH each rep
rest as needed (building from last week - final week of this progression - make the
last set of 4 TOUGH)
B1) Single Arm Dumbbell Complex
3 Single arm DB Push Press R

54
3 Single arm DB Push Jerk R
3 Single arm DB Split Jerk R
10 Chainsaw Row R
rest 30sec
3 Single arm DB Push Press L
3 Single arm DB Push Jerk L
3 Single arm DB Split Jerk L
10 Chainsaw Row L
rest 2mins x 3
B2) Glute Bridge Dumbbell Floor Press
*Perform this with a Theraband around your knees to keep your hips activated
30X0
6-8reps
rest 30sec x 3 sets
B3) Upper Pull Complex - 45sec AMRAP
3 Wide Grip Strict Pull Up (Hands 6" outside shoulder width)
3 Medium Grip Strict Pull Up (Hands shoulder width apart)
3 Narrow Grip Strict Pull Up (Hands 6" apart)
rest 2mins x 3
*perform as many 3.3.3 rounds as you can in 45sec
C) 3 Sets
Row 18/15 Cals
6/4 Kipping Chest to Bar Pull Ups
8/6 Kipping Pull Ups
rest 60sec
AB 18/15
3/2 Ring Muscle Up (Sub Jumping Muscle Up)
6/4 Strict Ring Dips
12/8 Ring Push Ups feet on 20/16" box
rest 2mins

Week 8 - Day 38
Warmup

Row 1500m (sprint the last 50m of each of the 3 500m intervals)

3 Sets NFT
8 Muscle Cleans (not TnG - warm up hip speed)
4 Burpee Broad Jumps
*warm up in nature - little increase - explosive sets - lighter loads

A) Snatch Grip Deadlift

2020 from 2" deficit
3,3,3
- focus on setting up your positions for part B; rest as needed (TOUGH Sets)

55
B) Snatch Complexes
2 Snatch High Pull
2 Slow Pull Power Snatch (3sec pull to knee)
2 Power Snatch
rest 2mins x 5 sets (build from 70-80% of PS 1RM)
*loads are staying light as we work more positional strength and speed

C1) KB Rack Complex

KB Front Rack Reverse Lunge R
KB Front Rack Step Up R
KB Front Rack Reverse Lunge L
KB Front Rack Step Up L
x 3-5 Complexes
rest 60sec

C2) Seated Wide Stance Good Morning

3111
6,6,6
rest 60sec

D) 15mins - Increase tempo every 5mins

Sled Push 100m (light never stop moving)
20m Dual Kettlebell Overhead Carry 53/35lbs
6 Strict Toes to Rings
Run 200m
5 Alternating Weighted Pistol per leg (Sub Goblet Cossack Squat x 5/leg)

Active Recover - Rest Day

Active Recovery Day

40mins Continous Work

- Total Work Time

A) Assault Bike 10mins Easy

*every 2mins stop and hold a 20sec ring plank

B) Row 10mins Easy

*every 2mins stop and perfrom 10 step ups (5/leg)

56
C) Jog 10mins Easy
*every 2mins stop and crawl 10m

D) Sled Drag 10mins Easy

*every 2mins stop and perfom a 15sec Sorenson hold

Yet another way to look at structuring your recovery work and flow state practice.
While this is a specific set of movements for the day, use it as a template for the
future to think about how to structure some active recovery. We will use this
template for the next couple weeks so you can fill in some more ideas.
#Activerecover #AwakenTrainingSeries Warmly, Marcus

Week 8 - Day 39
Warmup: 3 Sets

Tall Kneeling KB Press + Tall Kneeling KB Push Press x 6 Complexes

Banded Plank 45sec

A1) Clean Complex

1 Clean High Pull
1 Clean Pull
1 Slow Pull Power Clean (4sec pull to knees)
1 Segment Power clean
1 Power Clean
rest 60sec x 4

57
A2) Power Jerk
3,3,3,3 (Touch and go reps at shoulder)
pause 2 seconds overhead for each rep
rest 90sec

B1) Close Grip Bench Press

20X1
2.3.4; rest 20sec/rest 90sec x 3
*Drop Set - after 2 and 3 strip weight to make it lighter (9 total reps per set)

B2) Handstand Push Up Complex

4 Strict Deficit Handstand Push Ups
8 Kipping Deficit Handstand Push Ups rest 90sec x 3
*aim for a deficit that allows you to perform all 12 reps unbroken
*sub today is 4 Pike Strict Handstand Push-Up + 8 Dumbbell Z-Press

C) 4 Rounds for Time

36 Wtd Double Unders
9 Double Kettlebell Snatch
12 GHD Sit Ups
9 Dumbbell Deadlifts TOUGH
12 Kipping Toes to Rings
9 Clapping Push-Ups

Week 8 - Day 40
Warmup: Every 5mins x 2 sets

Row 500m
15 Wall Balls
3 Hollow Body Wall Walks

A1) KB Cross Body Split Squat

4-6/per leg
rest 45sec x 3
*increase load from last week

58
A2) L-Sit on Parallettes
25sec
rest 45sec x 3

A3) Landmine Single Leg RDL

5/leg
(pause 2sec at bottom of each rep) foot on 6" box
rest 90sec x 3

B) Overhead Squat
2221
5,5,5,5,5
rest as needed
(Strict Tempo is a must - these are 6-7sec squats each)

C) 4 Sets
AB 15/12 Cals Hard
10 Alternating DB Snatch
10 Single Arm Overhead Reverse Lunge (5/leg)
*completed at the end of the last Snatch (switch arms each set)
rest 60sec
Row 250/200m
12 Double Kettlebell Clean
9 Kettlebell Thrusters
rest walk 2mins

Rest Day

Rest Day Instructions

QUOTE FROM AIRBORNE MIND SHOW

More on your Why "There are a lot of external factors that could potentially be
mistaken for your motivation to actually go work out and be fit. Society places
these pressures on people. You should do this or you should do that. But we want
our clients to really get in touch with why they’ve come to the gym. Why do they

59
decide to make the choice to be healthy? Why do they decide to make the choice
to pick up the weight everyday? Why are they choosing to eat the good food vs.
the junk food? Not just because their coach has told them to do it. When are you
internally driven to make the better choice to live a fuller and larger life. That’s not
something that is on the tip of peoples' tongues when they come in. They need to
be spoken to and then listened to. We need to have a dialogue. We need to
uncover why they got here in the first place. What’s driving them? When we know
the answer to this then we can prescribe with purpose behind everything. Working
with one of our coaches and going through this process of transformation isn’t
easy. It’s going to require some sweat. It’s going to require doing things at times
that maybe don’t feel optimal. It’s going to require fighting urges to fall into old
habits. If a client knows why they’re doing it and they have purpose behind it, it can
serve as that extra insurance policy against falling victim to those outside
pressures or those mistakes that they can make along the way."

- Marcus

Week 9 - Day 41
Warmup: 3 Sets - Not for Time
• 6 Single Arm DB Overhead Split Squat
• 10 Side Plank Clamshells/side
• 20 Windshield Wipers (10/side)
*slow controlled movements with purpose to warm up and activate

A1) Front Squat

30X1
3,3,3; rest 20sec (MUST ALL BE TOUGH SETS)

60
A2)}Back Squat
30X0
AMRAP at strict Tempo (performed at the same weight as the previous Front Squat
set - as soon as you break tempo the set is over)
rest 30sec x 3

A3) Reverse Sled Drag

30m TOUGH
rest 3-4mins x 3

B) Behind the Neck Weighted Sorenson Hold

30sec HOLD
- 3 sets to build to a tough weight

C) 3-4 Sets - For Times

6 Burpee Box Jump Overs 30/24"
9 American KBS 70/53
12 KB Front Rack Walking Lunge
24 Double Unders with Wtd Jump Rope
40m Unbroken KB Front Rack Carry (same load as lunge)
REST 2mins between sets

Week 9 - Day 42
Warmup: EMOM x 12mins
• 1st - Row 150/125m
• 2nd - 10m Handstand Walk (sub 16 Wall Facing Shoulder Taps)
• 3rd - 6 Dumbbell Powell Raise/arm Light

A) Push Press
3.3.3; rest 10sec/rest 3mins x 3 sets (9 total reps per set with 10sec break with bar
on rack between TnG 3's)

61
B1) Two Arm Dumbbell Complex
6 2-arm DB Push Press
6 2-arm DB Push Jerk
6 2-arm DB Split Jerk
6 2-arm Dumbbell Bent Over Row
rest 45sec x 3 Sets

B2) Glute Bridge Barbell Floor Press

20X0
8-10reps
rest 45sec x 3 Sets

B3) Weighted Strict Pronated Pull-Up

1.2.3 Drop Set (reduce weight after 1 and 2 for a total of 6 weighted reps at 3
different weights)
rest 90sec x 3 Sets

C) 4 Sets
Run 300m
5 C2B
5 T2B
5 Pull Ups
AB 15/12 Cals
3/2 Muscle Up (sub Jumping muscle ups)
6/4 Ring Dips
12 Hand Release push ups
Row 15/12 Cals
rest walk 2:30

Week 9 - Day 43
Warmup

AB 1.5-2 Miles Easy (every .5 miles perform a 30sec higher effort burst) +
3 Sets NFT
• 3 Hang Muscle Cleans
• 3 Hang Muscle Clean Below Knee
• 3 Muscle Clean
• 3 Burpee to Max Vertical Jump
*warm up in nature - explosive sets - lighter loads

62
A) Supinated Grip Snatch Deadlift
3131
6,6,6,6
Engage Lats
- Straps as needed are OK
rest 2mins

B) Snatch Complex
1 Snatch High Pull
1 Slow Pull Power Snatch (3sec pull to knee)
1 Power Snatch
Every 90sec x 10 sets (Working in the 70-80% loading range)

C1) Back Rack Box Step Down

3011
4-6/leg
rest 45sec x 3
*box height is to knee cap
C2) Banded Russian Kettlebell Swing
20sec AMRAP @ 70/53lbs
rest 90sec x 3

D) 5min AMRAP - 80% Effort

Reverse Sled Drag 10m Tough
5 GHD Sit Ups
rest 2mins
5min AMRAP - 90% Effort
100m Run
3 Box Jump Step Down 30/24"
3 Weighted Pistol R
3 Weighted Pistol L
*Sub Goblet Cossack Squat x 3/leg HEAVY
*% efforts today are meant to be interpreted based on how you feel. The key point
is to pick up the pace on the second interval after the rest.
Active Recovery Day
45mins Continuous Flow

AB 40/30 Cals
20sec Ring Body Saw (10sec OUT and 10sec Back)
Row 40/30 Cals (damper 1)
6 KB Windmill/arm
Run 600m
20sec Single arm Active bar hang

63
*Remember that active recovery is NOT about output. Flow means to allow the
systems of the body to work without fatigue. Breathing, circulation, mental focus, all
of these things can fill you up when performed consciously and not mindlessly.
#FLOWSTATE #MINDFUL

Warmly, Marcus

Week 9 - Day 44
Warmup: 3 Sets - NFT

10 Dual KB Hang Clean and Jerk

12 Ring Body Saw

A) Every 2mins x 8
1 Clean Lift Off
1 Slow Pull Power Clean (3sec pull to knees)
1 Power Clean

64
2 Push Jerk TnG
*build a little but keep your positions and form spot on

B1) Close Grip Bench Press

20X1
1.2.3
rest 15sec/rest 90sec x 3
*Drop Set - after 1 and 2 strip weight to make it lighter (6 total reps per set)

B2) Handstand Push Up Complex

3 Strict Deficit Handstand Push Ups
6 Kipping Deficit Handstand Push Ups
rest 90sec x 3
*Hands on Parallettes this week - aim for a deficit that allows you to perform all 9
reps unbroken
*sub today is 3 Pike Strict Handstand Push-Up + 6 Dumbbell Z-Press (heavier this
week and try using parallettes for your pike strict handstand push-ups)

C) For Time
10-9-8-7-6-5-4-3-2-1
Kettlebell 2-arm Deadlift 70/53
Ring Push Up
*10m KB Front Rack Carry after each round (70/53)
rest as needed
3 Rounds for Time
24/20 Cal Row Damper 10
18 Unbroken American Kettlebell Swing 70/53
18 GHD Sit Ups
*KBS must be complete in one set each round - scale load as needed

Week 9 - Day 45
Warmup: Every 6mins x 2 sets

Row 350m
16 Air Squats
Run 300m
20sec Wall Facing Handstand Hold

A1) KB Cross Body Reverse Lunge

65
6-8/per leg
rest 45sec x 3

A2) L-Sit Flutter Kicks

25sec
rest 45sec x 3

A3) GHD Hip Extension

3131 x 5 reps + 20sec Hold at top on last rep
rest 90sec x 3

B) Overhead Squat
40X1
4,4,4,4,4
rest as needed

C) 3-4 Sets - consistent effort

Run 200m
10m Dual Kettelbell Overhead Walking Lunge (70/53)
Assault Bike .4/.3 Miles
10 Dual Russian Kettelbell Swings
10 Dual Kettlebell Front Squats
50 Double Unders
rest walk 1:1

Rest Day

Rest Day Instructions

QUOTE FROM AIRBORNE MIND SHOW

66
What is the most important part of your training session? "Who is to say that the
weight training you’re going to do in the second part of your training is more
important than the stuff you just did with those band walks? Why is that more
important? What’s your function in life? What are you trying to achieve? And for a
number of different goals that are out there, whether it be competing in fitness as a
sport, or just health and longevity, I think I can make an argument that says, 'Hey,
that 15 minute warmup is more important than that set of back squats you’re about
to go do. So let’s not overlook that and let’s definitely not bias our training year
after year after year towards back squat, deadlift, and bench press only. Let's do
these other things. And if it takes up 20 minutes of your session and you don’t get
to the last conditioning part, so be it.'"

- Marcus

If you are going to do something in your training, it has to have purpose. We warm
up with purpose. We lift with purpose. We do conditioning with purpose. Listen to
your bias. What do you prioiritize? pMaybe the the biggest growth lies in the aspect
of training you prioritize the least.

Week 10 - Day 46
Warmup: 3 Sets - Not for Time

6 Single Arm KB OH Reverse Lunge @ 2121

15sec Ring Star Side Plank/side
10 Landmine Oblique Twist/side
*slow controlled movements with purpose to warm up and activate

67
 • A1) Front Squat
20X1
2,2,2,2
rest 20sec
(BUILD FROM LAST WEEK)

• A2) Back Squat

40X0
AMRAP at strict Tempo (performed at the same weight as the previous Front
Squat set - as soon as you break tempo the set is over)
rest 20sec x 3

• A3) Sled Push

30m TOUGH
rest 3-4mins x 3

• B) Split Stance Good Morning

2010
8-10/leg
rest as needed x 2 sets

• C) 3-4 Sets - For Times

50 Double Unders
10 Dual Russian Kettlebell Swings (choose a tough unbroken weight)
10 Dual Kettlebell Front Squats
5 Dumbbell Burpee Box Step Over 24/20" (challenging load)
50m Farmers Walk (HEAVY)
REST 2mins between sets

Week 10 - Day 47
Warmup: 3 Rounds - @ 75%

Row 250m/200m
10m Handstand Walk (10m DB Bear Crawl)
6 Single arm Ring Row/arm

68
 • A) Push Press
2.2.2
rest 10sec/rest 3mins x 3 sets
(6 total reps per set with 10sec break with bar on rack between TnG 2's)

• B1) Dumbbell Complex

2 2-arm DB Push Press
4 2-arm DB Push Jerk
6 2-arm DB Split Jerk
rest 15sec
6 Single arm Dumbbell Torso Row R
6 Singel arm Dumbbell Torso Row L
rest 45sec x 3 Sets

• B2) Glute Bridge Barbell Floor Press

20X0
6-8rep
rest 45sec x 3 Sets

• B3) Weighted Strict Supinated Chest to Bar Pull-Up

1.1.1
rest 10sec between singles
rest 90sec x 3 Sets

• C)4 Sets
Row 200m
6 Toes to Bar
4 Chest to Bar Pull-Up
2 Bar Muscle up
50 Double Unders
2 Ring Muscle Up
4 Strict Ring Dips
6 Toes to Rings
Assault Bike 12/9 Cals
rest walk 2:30 (reduce rest by 30sec each round)
*banded bar muscle ups can be subbed as can jumping muscle ups this
week

Week 10 - Day 48
Warmup

Run 1 Mile (every 400m pick up the pace to a 90% effort for 15sec)
+ 3 Sets NFT
3 Hang Muscle Snatch
3 Hang Muscle Snatch Below Knee

69
3 Muscle Snatch Burpee + 2 Broad Jump x 3
*warm up in nature - explosive sets - lighter loads

• A) Supinated Grip Snatch Deadlift

3131
5,5,4,4 Engage Lats
- Straps as needed are OK
rest 2mins

• B) Snatch Complex
1 Snatch Lift Off (hold 3sec at knee)
1 Segment Power Snatch
1 Power Snatch
Every 2mins x 8 sets
(Working in the 70-80% loading range)

• C1) Back Rack Box Step Down

3011
3-5/leg
rest 45sec x 3
*build a little from last week
*box height is to knee cap

• C2) Banded Deadlift

10-12reps TnG
(load between 55-60% of 1RM Deadlift)
rest 90sec x 3

• D) 6mins AMRAP - 80% Effort

Sled Push 50m TOUGH
10 Toes to Rings
10 American Kettlebell Swings
rest 2mins
6mins AMRAP - 90% Effort
Row 12/10 Cals
9 Box Jump Over 24/20"
6 Alternating KB Front Rack Pistols
*Sub Kettlebell Front Rack

Active Recovery - Rest Day

A) Recovery Session with Dr Teddy Willsey #11

70
Be sure to relax in between sets while completing these breathing and stretching
exercises. The goal is to leave feeling rested and rejuvenated, this should not be a
sprint. This is a true recovery day. No load, no stress, just breathing.

1. Crocodile Breathing 3 breaths per rep x 5 reps x 2 sets

2. 90/90 Breathing 5 breaths per rep x 5 reps x 2 sets
3. SIdelying foam roller rotation 3 breaths per rep x 5 reps x 2 sets
4. All fours breathing stacking 3 breaths per rep x 5 reps x 2 sets
5. TRX Rotations x 3 breaths per rep x 5 reps x 2 sets
6. Wall T-spine rotation x 3 breaths per rep x 5 reps x 2 sets

Thanks, Teddy

Week 10 - Day 49
Warmup: 3 Sets - NFT

10 Jerk Balance (load very light - drilling for split jerk)

20sec Ring Body Saw Hold (hold at full extension)

71
 • A) Every 2mins x 8
1 Slow Pull Power Clean (3sec pull to knees)
1 Segment Power Clean
3 Split Jerk
*60-75% effort today - focus on footwork in clean and split jerk

• B1)Close Grip Bench Press

40X1
5,4,4,3
rest 45sec

• B2)Strict Handstand Push-up

AMRAP in 30sec
rest 2-3mins x 4
*if you cannot perform a strict hspu then today you will perform a max set of
Pike Strict Handstand Push-Ups

• C) For Time
27-21-15-9
Parallette Push Ups (feet on 20" box)
*30m Farmers Walk with Kettlebells 70/53 (every 5m perform 3 Kettlebell 2-
arm Deadlifts for a total of 18 Deadlifts per set)
rest as needed

21-15-12-9
Row Calories
GHD Hip Extensions (35/20lbs DB Held Across Chest)
GHD Sit Ups

Week 10 - Day 50
Warmup

Every 2mins x 4 Sets

Row 100m

72
5 Jump Squat
Every 2mins x 4 Sets
Run 100m
10 Feet on Box Pike Shoulder Taps

• A1) KB Cross Body Reverse Lunge

4-6/per leg
rest 45sec x 3
*increase load this week

• A2) L-Sit Flutter Kicks

30sec
rest 45sec x 3

• A3) Band Resisted Glute Bridge

12 reps (2sec hold at top) feet on 12" box
rest 90sec x 3

• B) Overhead Squat
30X1
3,3,3,3,3
rest as needed

• C) 3 Rounds for Time

Row 250m/200m
10 Dumbell Thrusters (70/45)
3 Hollow Body Wall Walks
AB 20/16 Cals
10 Overhead Walking Lunge (115/75)

Rest Day

Rest Day Instructions

73
QUOTE FROM AIRBORNE MIND SHOW

What will training look like for the long haul? "Is this something I think people can
do for the long haul? And many many years of this type of training? I definitely think
it can support that for a certain type of audience."
- Marcus

When I think about longevity I am often called back to performing the

fundamentals. What are the movement patterns that support us for the long term?
Functional Bodybuilding at its core has the keys to this type of longevity training. It
can be scaled up and down as you have experienced first hand. But no matter
where you sit on the spectrum of fitness, or how far you wish to progress, a return
to fundamentals is always appropriate throughout the training continuously.

FBB for LIFE.

Week 11 - Day 51
Warmup:4 Sets - Not for Time

6 KB Cross Body Split Squat/leg

20sec Side Plank R

74
20sec Forearm Plank
20sec Side Plank L

• A) Front Squat
20X1
2.2.2, 2.2, 1.1.1, 1.1
rest 15sec/rest 3mins
(cluster sets - the (.) signifies at 15sec rest with bar on rack)

• B1) Back Squat

2020
8,8,8
rest 60sec
*work around 55-65% of 1RM load - try to stick to tempo for all sets and
maintain great positions
• B2)
Lateral Sled Drag
20m/side; rest 2-3mins x 3
• C)
Split Stance Good Morning
2010; 6-8/leg; rest as needed x 2 sets *slight build from last week
• D)
3 Sets for Times - HIGH EFFORT
35 Wtd Double Unders 10 Kettlebell 2-arm Deadlift 10 Double Kettlebell
Clean 10 KB Front Rack Reverse Lunge (5/leg) 35 Wtd Double Unders rest
2mins between sets *choose a load for the KB that you can manage for all 3
movements

Week 11 - Day 52
Warmup: 3 Rounds - @ 75%

75
Run 300m 10m Handstand Walk (attempt to pause at 5m and hold static for 2-3seconds) 5
Renegade Rows Heavy *sub 20 Feet on Box Pike Shoulder Taps for HS walk

• A) Push Press
1.1.1
rest 15sec/rest 3mins x 3 sets
(3 total reps per set with 15sec break with bar on rack between singles) -
NO MISSES TODAY
- Leave something in the tank

• B1) Dumbbell Complex

4 Dumbbell Push Jerk
4 Dumbbell Bent Over Row
4 Dumbbel Split Jerk
4 Dumbbell Bent Over Row
rest 45sec x 3 Sets

• B2) Glute Bridge Barbell Floor Press

20X0
4-6rep
rest 45sec x 3 Sets

• B3) Weighted Strict Pronated Chest to Bar Pull-Up

3,2,1
rest 90sec x 3

• C) 3 Sets

Row 300m
AMRAP Ring Muscle Up in 60sec
rest 60sec
Assault Bike 21/18 Cals
AMRAP Complex in 60sec Kipping Toes to Bar Kipping Chest-to-Bar
Kipping Pull-up rest walk 2:30 *sub Jumping Muscle Ups

Week 11 - Day 53
Warmup

76
AB 1min (sprint last 10sec)
rest 15sec
Row 1min (sprint last 10sec)
rest 15sec x 3 sets (easy effort when not sprinting)
+ 3 Sets NFT
2 Snatch High Pull
2 Hang Muscle Snatch
2 Muscle Snatch
2 Seated Box Jump (TALL)
*warm up in nature - explosive sets - lighter loads

• A) Mixed Grip Snatch Deadlift

3131
4,4,4,4
rest 2mins (switch grip with each set)

• B) Snatch Complex
1 Segment Power Snatch
1 Power Snatch
Every 2mins x 8 sets (Working in the 75-85% loading range)

• C1) Front Rack Box Step Down

3011
4-6/leg
rest 30sec x 3
*box height is to knee cap

• C2) Dual Kettlebell Snatch

10-12reps
rest 90sec x 3

• D) 7mins AMRAP - 80% Effort

Reverse Sled Drag 20m
5 Strict Toes to Rings
Sled Push 20m
10 Kettlebell 2-arm Deadlifts
rest 2mins
7mins AMRAP - 90% Effort
Assault Bike 15/12 Cals
12 Alternating Pistols (bodyweight)
9 Burpees (no jump no clap)
*Sub Prisoner Box Step Up for Pistols today if needed
*Increased effort on AMRAP #2

Active Recovery - Rest Day

77
Active Recovery

48mins Continuous Work - Total Work Time

A. Row 12mins Easy
*every 3mins stop and hold a 20sec side plank/side
B. Assault Bike 12mins Easy
*every 3mins stop and perform 10 walking lunge + 20sec Ring Plank
C. Jog 12mins Easy
*every 3mins stop and perform 2 wall walks + 10 GHD Hip Extensions
D. Ski Erg 12mins Easy
*every 3mins stop and perform 5 Broad Jumps and 15 Sit Ups

Remember, if you do not have access to these specific pieces of equipment above
you are welcome to substitute other machines or cyclical work. Some additional
ideas would be jump rope, sleds (light weight), stepmaster, treadmill, backwards
jogging. Connect with your breathing throughout today's active recovery. Within
each movement you choose to fill your session with (if different than above)
remember to find the unique breathing cadence that works with that drill.
#Breathing #Cadence #Movetotherhythm Warmly, Marcus

78
Week 11 - Day 54
Warmup:3 Sets - NFT
8 Single Arm Dumbbell Jerk Balance/arm
30sec Swiss Ball Stir the Pot

• A) Every 2mins x 8
Segment Power Clean
Power Clean
2 Split Jerk
*70-85% effort today - building a little this week with each set

• B) Close Grip Bench Press

30X1
4,3,3,2
rest as needed

• C) For Time
10-9-8-7-6-5-4-3-2-1
Strict Handstand Push Ups
*20m KB Front Rack Carry Between Each Set
*Scale to Pike Strict Handstand Push-Up
rest as needed

3-6-9-12-15-18-21
Double Kettlebell Clean 70/53
Toes to Rings

79
Week 11 - Day 55
Warmup:

Every 90sec x 5 Sets

AB 9/6 Cals 12 Air Squats
Every 90sec x 5 Sets
45 Double Unders
10 Wall Facing Shoulder Taps

• A1) Dumbbell Single Arm Complex

Single Arm Cross Body RDL
Single Arm Cross Body Muscle Snatch
Single Arm Overhead Reverse Lunge
Single Arm DB Overhead Squat
3-4 complex per arm
rest 45sec x 3

• A2) L-Sit Wipers

30sec
rest 45sec x 3

• A3) Single Leg Banded Glute Bridge

10/leg (2sec hold at top)
foot on 12" box
rest 90sec x 3

• B) Overhead Squat
20X1
2,2,2,2,2
rest as needed

• C) 2 Rounds for Time

Run 400m
16 Alternating Kettlebell Thrusters (8/arm)
Row 450/400m
16 KB Cross Body Walking Lunge (70/53)

80
Rest Day

Rest Day Instructions

QUOTE FROM AIRBORNE MIND SHOW

Honesty - an excerpt from my conversation with Misbah Haque on the Airborne

Mind Show. We discussed a time in my life that I faced a challenge and through
honesty with myself I was guided to my answers. On being injured and fighting to
stay in the CrossFit Games in 2015 prior to choosing to not participate.

"Why did I get into this in the first place? What did I start training for? Before I could
race against other people in exercising, why did I train? I trained because I love to
feel good. I wanted to feel some vitality. I wanted to feel energy. I wanted to be
confident when I left the gym. I wanted my training to propel me in other areas of
my life. Yet here I was trying to battle against something that was actually making
me feel worse. So there was a moment of clarity kind of. It was like, well this isn’t
supposed to happen right now. This isn’t worth it. And I don’t care what the prize is
at the end. I don’t care what podiums or what notoriety comes from making it to
regionals or the games. It doesn’t matter right now because I’m not fulfilled each
day leaving the gym and I don’t actually feel good doing the work. So that was it. I
had to come back to honesty and really get clear on what really matters to me."
- Marcus

81
Week 12 - Day 56
Warmup

Side Plank Right

- Max Seconds Unbroken
Side Plank Left
- Max Seconds Unbroken

• A) Front Squat
build to a 1RM

• B) Front Squat
30X0
perform 1 set of max reps at the prescribed tempo
- ABSOLUTELY NO PAUSING ALLOWED.
Load the bar with 85% of todays 1RM for this test.

• C) Rear Foot Elevated Split Squat

build to an 8RM on each leg
rest as needed
*dumbbells in hands at sides

• D) For Time
Row 500m
15m KB Front Rack Walking Lunge 70/53lbs/hand
50 Double Unders
Row 350m
12m KB Front Rack Walking Lunge 70/53lbs/hand
35 Double Unders
Row 200m
9m KB Front Rack Walking Lunge 70/53lbs/hand
20 Double Unders

82
Week 12 - Day 57
Warmup

Row 1k Easy + Thoracic Flow

• A) Push Press
build to a 1RM in 12-15mins from the rack

• B) Handstand Walk
2 Attempts at max distance
*if you don't have Handstand Walks yet, then spend 5-10mins practicing
some attempts

• C) Weighted Pull Up
build to a 1RM

• D) 3min AMRAP
Muscle ups
*sub bar muscle up or rope climbs
rest 2mins

3min AMRAP Strict Pronated Pull-Ups

rest 2mins
3min AMRAP Strict Ring Dips
rest 2mins
3min AMRAP Weighted Double Unders
*goal is to sustain for all 4 AMRAPs

83
Week 12 - Day 58
Warmup

AB 10mins Easy
- Total working time
*every 2mins get off and perform 1 complex Snatch High Pull Muscle Snatch Power
Snatch
*warm up loads

• A) Mixed Grip Snatch Deadlift

3131
3,3,2,2
rest 2mins (switch grip with each set)
*good positions today - prep for B

• B) Power Snatch
Every 2mins x 10
- build from 70% to a max

• C) Front Rack Box Step Down

3011
3-5/leg
rest as needed x 3
*build a little from last week *box height is to knee cap

• D) 15min AMRAP
Sled Push 100m Buy In
-then in time remaining-
AMRAP
12 Alt Pistols
9 Cal Row
6 Dual Kettlebell Snatch 53/35
3 Burpee Box Jump 30/24"

84
Active Recovery - Rest Day
Active Recovery

60mins Continuous Work - Total Work Time

A. Row 15mins Easy

*every 5mins
- 50m Farmers Carry light
- 30sec Ring Plank

B. Assault Bike 15mins Easy

*every 5mins
- 30sec Sorenson
- 3 TGU/arm light

C. Jog 15mins Easy

*every 5mins
- 30sec Hollow Hold
- 30sec Superman Hold

D. Skip Rope 15mins Easy

*every 3mins
- 10 Step Ups
- 20sec Active Hang on Bar

Hopefully you are seeing how even this simple easy work as part of your active
recovery can progress from week to week. Three weeks ago we were at 40mins of
work and now we are at 60mins of work. Effort should NOT be increasing. Only
duration. All of this should be done at an easy pace. One that you feel refreshed
after and leaves you able to focus. #Accumulation #Purpose #Recover Warmly,

85
Week 12 - Day 59
Warmup
3 Sets - NFT
4 Single Arm Dumbbell Jerk Balance/arm
4 Single Arm Dumbbell Split Jerk/arm
30sec Banded Plank

• A) Every 2mins x 10
Power Clean
Split Jerk
*building up to a max for the day

• B) Close Grip Bench Press

30X1
build to a 1RM

C) For Time
21-15-9
Row Cals
Strict Handstand Push-Up
*Scale to Pike Strict Handstand Push-Up
rest 5mins

27-21-15-9
Ring Push-Up
GHD Sit Up

86
Week 12 - Day 60
Warmup

Every 60sec x 5 sets

5 Pull Ups
10 Push Ups
15 Air Squats
Every 60sec x 5 Sets
20 Double Unders
1 Hollow Body Wall Walk

• A1) Kettlebell Single Arm Complex

6 Single Leg Kettlebell Deadlift
5 Kettlebell Snatch/arm
4 Single Arm KB Overhead Reverse Lunge
*perform complex on both sides before moving to A2
rest 45sec x 3

• A2) L-Sit Wipers

35sec
rest 90sec x 3

• B) Overhead Squat
Build to a 1RM for the day

• C) For Time
AB 50/40 Cals
30 Dual Kettlebell Front Squats 35lbs/16lbs
Row 50/40 Cals
20 Dual Kettlebell Front Squats 53lbs/35lbs
Run 400m
10 Dual Kettlebell Front Squats 70lbs/53lbs

87
Rest Day

Rest Day Instructions

QUOTE FROM AIRBORNE MIND SHOW

Why did Awaken Training Series ever begin?

“What I wanted to do was introduce people to concepts of training that they could
take into their life, take back to their training, or if it encouraged them to seek out a
coach that could provide this kind of stuff ongoing for them, then that would be
great." - Marcus

This is still the mission of ATS. To provide you all with a look into a new way of
training that isn't necessarily built on intensity as the only goal. Intensity, when
applied at the correct time and doses, is a potent tool to help you discover your
true potential. But you have to earn that intensity by taking care of your base of
fitness that is underneath there. If you would like to continue with Awaken Training
Series 3.0, register at https://revival-strength.com/awaken-training-series-3-0/
before January 7 at 5pm Pacific. Individual design is also available - if you are
interested in pursuing this please fill out a consult request on the Revival Strength
website. I wish you the best of luck in your continued journey through health and
fitness. It has been a pleasure to connect with you all through this series.

Warmly, Marcus

88