LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Workout
Mechanical
Metabolic
Workout Blocks
Working Block
Circuit x 3
Crab Get Up
Set reps
1 5
2 5
3 5
TW G2S HK to Lateral Lunge
Set reps
1 5
2 5
3 5
Dead Start 2 Arm KB Swing
Set reps load Tempo
1 8 moderate explosive
2 8 moderate explosive
3 8 moderate explosive
TW G2S Turkish Get Up
Set reps load Tempo
1 1 moderate controlled
2 1 heavy controlled
3 1 heavy controlled
Crossover DB Deadlift
Set reps load Tempo
1 5 moderate controlled
2 5 moderate controlled
3 5 moderate controlled
Agile Strength
Tri-Set x 3
TW 1 Arm KB Swing Switches
Set reps load Tempo
1 10 moderate explosive
2 10 moderate controlled
3 10 moderate controlled
Walking Lunge Leg Swings
Set reps 0 Tempo
1 10 controlled
2 10 controlled
3 10 controlled
TWF – Boxing Basic (Heavybag or Shadow)
Set time Tempo
1 60 controlled
2 60 explosive
3 60 fast
Cool Down Blocks
Cool Down Block
Horizontal
Half Kneeling Sky Reach w_Breath
Set reps
1 5
Loaded Belly Breathing
Set reps
1 10

TWF – Movement Strength (Dead + Agile) Workout

Workout
Mechanical
Metabolic
LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT

This workout will develop your strength from a agility strength (using momentum to move external loads) and dead strength (moving dead weight loads without using momentum) and get your cardiovascular system working!

Reps should be done for each side if an exercise is unilateral (asymmetrical or using one side more than the other). For example if the it says 8 Lunges, you should do 8 lunges on each leg for a total of 16 lunges.

Workout Blocks

Working Block
Circuit x 3

Dead strength

ULT
Crab Get Up
reps 5
Ground to Standing Exercise
Set Reps
1 5
2 5
3 5
UMT
TW G2S HK to Lateral Lunge
reps 5
Set Reps
1 5
2 5
3 5
LLT
Dead Start 2 Arm KB Swing
reps 8
load moderate
Tempo explosive
Set Reps Load Tempo
1 8 Moderate Explosive
2 8 Moderate Explosive
3 8 Moderate Explosive
LMT
TW G2S Turkish Get Up
reps 1
load moderate
Tempo controlled
Set Reps Load Tempo
1 1 Moderate Controlled
2 1 Heavy Controlled
3 1 Heavy Controlled
LMT
Crossover DB Deadlift
reps 5
load moderate
Tempo controlled
Set Reps Load Tempo
1 5 Moderate Controlled
2 5 Moderate Controlled
3 5 Moderate Controlled

Agile Strength
Tri-Set x 3

1 Arm KB Swing Switches
Leg Swings with Lunge
KB Side Swing (no video or activity loaded into the library yet, but I will add it soon).
Boxing Basics - 1 min rounds w/ 2 mins of rest before you start the tri-set circuit over again.

LLT
TW 1 Arm KB Swing Switches
reps 10
load moderate
Tempo explosive
Set Reps Load Tempo
1 10 Moderate Explosive
2 10 Moderate Controlled
3 10 Moderate Controlled
ULT
Walking Lunge Leg Swings
reps 10
0
Tempo controlled
Set Reps Tempo
1 10 Controlled
2 10 Controlled
3 10 Controlled
UMT
TWF – Boxing Basic (Heavybag or Shadow)
time 60
Tempo controlled
Boxing Basics for getting back your boxing chops or developing for the first time! If you have a heavy bag and gloves, use 'em! If not, you'll be shadow boxing which is another way the pros hone their game.
Set Time Tempo
1 60 h:m:s Controlled
2 60 h:m:s Explosive
3 60 h:m:s Fast

Cool Down Blocks

Cool Down Block
Horizontal Loading

GAR ULT
Half Kneeling Sky Reach w_Breath
Stretch for the front hip and torso. Breath focused.
Set Reps
1 5
LLT
Loaded Belly Breathing
Set Reps
1 10