TACFIT26 Daily Journal Level 1 PDF

26
The TACFIT26 Daily Journal

LEVEL 1
DELTA LEVEL WORKOUT SERIES
TACFIT Tactical Fitness Systems
The TACFIT26 Daily Journal Level 1
Scott Sonnon, Chief Operations Officer

Copyright 2013 by RMAX International
All rights reserved.
No part of this book may be used or reproduced in any manner whatsoever without written permission except in the
case of brief quotations embodied in critical articles and reviews.
For information address:
RMAX International
P.O. Box 501388
Atlanta, GA 31150
Website: WWW.RMAXINTERNATIONAL.COM
Email comments and questions to: support@rmaxinternational.com
TACFIT is a registered trademark of Sconik International LLC.
DISCLAIMER:
The information in this book is presented in good faith, but no warranty is given, nor results guaranteed. Since we have no control over physical
conditions surrounding the application of information in this book the author and publisher disclaim any liability for untoward results including
(but not limited) any injuries or damages arising out of any person's attempt to rely upon any information herein contained. The exercises
described in this book are for information purposes, and may be too strenuous or even dangerous for some people. The reader should consult a
physician before starting TACFIT or any other exercise programs.
LEGAL STATEMENT:
When purchasing equipment, or any other products from RMAX International, the purchaser understands the risks associated with using this
kind of equipment and/or other products, and the purchaser understands and assumes any and all the risks associated with following
instructions from other products, and agrees not to hold RMAX International, as well as any officers, members, employees, assistants,
volunteers, assignees, or agents of any type whatsoever, acting on or in behalf of the aforementioned entities and persons, responsible for
injuries, maintenance, and/or supervision.
ATTENTION:
Nothing within this information intends to constitute an explanation of the use of any product, or the carrying out of any procedure, or the
process introduced by, or within any material. This site, and its officers and employees accept no responsibility for any injuries, or damages
arising out of any person's attempt to rely upon any information contained herein. Consult your doctor before using this, or any other exercise
device. Do not use if you have an injury, or are experiencing pain or inflammation in parts of your body without first consulting your doctor. Use
this product at your own risk. Failure to follow instructions, and/or using this product in any way other than its intended use could result in
injury.
IMPORTANT:
Please be sure to thoroughly read the instructions in this book, paying particular attention to all cautions and warnings shown for TACFIT to
ensure their proper and safe use.
THE SIX WORKOUTS:
1. T H E 2 0 / 1 0 X 8 + 6 0 W O R K O U T : E A C H E X E R C I S E P E R F O R M E D F O R 8 S E T S O F 2 0
SECONDS WORK FOLLOWED BY 10 SECONDS OF RECOVERY (4 MINUTES).
TA K E A 1 M I N U T E R E C O V E RY A F T E R E A C H 4 M I N U T E S O F A N E X E R C I S E .
2. T H E 4 / 1 X 4 W O R K O U T : 4 E X E R C I S E S ; P E R F O R M E A C H E X E R C I S E F O R O N E
R O U N D 4 M I N U T E S I N D U R AT I O N . TA K E 1 M I N U T E R E C O V E RY I N B E T W E E N
E A C H E X E R C I S E . PA C E A N D R E G R E S S A S N E C E S S A RY TO P E R F O R M W I T H O U T
STOPPING
3. T H E E M O T M W O R K O U T : T W E N T Y T O T A L , 1 M I N U T E R O U N D S . B E G I N O V E R
EACH NEW MINUTE. PERFORM THE CIRCUIT OF EXERCISES IN LESS THAN A
M I N U T E . C O M P L E T E A L L I N T I M E A N D G E T O N E P O I N T. I F Y O U D O N T, T H E N
Y O U R E C E I V E N O P O I N T.
4. T H E A M R A P W O R K O U T : C O M P L E T E T H E C I R C U I T A S M A N Y T I M E S A S
POSSIBLE IN 20 MINUTES.
5. T H E [ 9 0 / 3 0 X 5 ] 2 W O R K O U T : 5 E X E R C I S E S ; P E R F O R M E A C H F O R 9 0 S E C O N D S
F O L L O W E D B Y 3 0 S E C O N D S R E C O V E R Y. A F T E R Y O U C O M P L E T E A L L 5
EXERCISES, DO IT A SECOND TIME.
6. T H E A F A P / T W O R K O U T : C O M P L E T E A L L O F T H E R E P E T I T I O N S A S F A S T A S
YOUR TECHNIQUE CAN HOLD YOUR SPEED IN LESS THAN TWENTY MINUTES.
WARMUP:
DO#ALL#OF#THE#WARMUP#DRILLS#BEFORE#YOUR#WORKOUT.##PERFORM#YOUR#SET#OF#DRILLS#FOR#6#MINUTES.#SWITCH#SIDES#AT#
HALFWAY#IF#IT#IS#A#ONE#SIDED#DRILL.#WHEN#YOU#FINISH##ALL#DRILLS,#THEN#WORKOUT.
COOLDOWN:
DO#ALL#OF#THE#COOLDOWN#DRILLS#AFTER#YOUR#WORKOUT.#PERFORM#YOUR#SET#OF#DRILLS#FOR#6#MINUTES.#SWITCH#SIDES#AT#
HALFWAY#IF#IT#IS#A#ONE#SIDED#DRILL.#WHEN#YOU#FINISH#ALL#DRILLS,#YOURE#DONE#FOR#THE#DAY.
M O B I L I T Y DAY S :
DO#ALL#OF#THE#MOBILITY#DRILLS#3#TIMES#AS#YOUR#MOBILITY#DAY.#PERFORM#DRILLS#3#TIMES#FOR#18#UNINTERRUPTED#
MINUTES.#SWITCH#SIDES##HALFWAY#IF#IT#IS#A#ONE#SIDED#DRILL.#
C O M P E N S AT I O N DAY S :
PERFORM#THE#COMPENSATION#DRILLS#3#TIMES#FOR#18#UNINTERRUPTED#MINUTES#AS#YOUR#COMPENSATION#DAY.#SWITCH#
SIDES#HALFWAY#IF#IT#IS#A#ONE#SIDED#DRILL.
CALENDAR SCORESHEET
Program Level Total Score Heart Rate Program Level Total Score Heart Rate
Qual November
Alpha Oscar
Bravo Papa
Charlie Quebec
Delta Romeo
Echo Sierra
Foxtrot Tango
Golf Uniform
Hotel Victor
India Whiskey
Juliet Xray
Kilo Yankee
Lima Zulu
Mike Qual
TACFIT26 CALENDAR
No Intensity Low Intensity Moderate Intensity High Intensity
Day 1 mobility Day 2 Compensation Day 3 Qual Day 4 Qual
Day 5 mobility Day 6 Compensation Day 7 Alpha Day 8 Alpha
Day 9 mobility Day 10 Compensation Day 11 Bravo Day 12 Bravo
Day 13 mobility Day 14 Compensation Day 15 Charlie Day 16 Charlie
Day 17 mobility Day 18 Compensation Day 19 Delta Day 20 Delta
Day 21 mobility Day 22 Compensation Day 23 Echo Day 24 Echo
Day 25 mobility Day 26 Compensation Day 26 Foxtrot Day 28 Foxtrot
Day 29 mobility Day 30 Compensation Day 31 Golf Day 32 Golf
Day 33 mobility Day 34 Compensation Day 35 Hotel Day 36 Hotel
Day 37 mobility Day 38 Compensation Day 39 India Day 40 India
Day 41 mobility Day 42 Compensation Day 43 Juliet Day 44 Juliet
Day 45 mobility Day 46 Compensation Day 47 Kilo Day 48 Kilo
Day 49 mobility Day 50 Compensation Day 51 Lima Day 52 Lima
Day 53 mobility Day 54 Compensation Day 55 Mike Day 56 Mike
Day 57 mobility Day 58 Compensation Day 59 November Day 60 November
Day 61 mobility Day 62 Compensation Day 63 Oscar Day 64 Oscar
Day 65 mobility Day 66 Compensation Day 67 Papa Day 68 Papa
Day 69 mobility Day 70 Compensation Day 71 Quebec Day 72 Quebec
Day 73 mobility Day 74 Compensation Day 75 Romeo Day 76 Romeo
Day 77 mobility Day 78 Compensation Day 79 Sierra Day 80 Sierra
Day 81 mobility Day 82 Compensation Day 83 Tango Day 84 Tango
Day 85 mobility Day 86 Compensation Day 87 Uniform Day 88 Uniform
Day 89 mobility Day 90 Compensation Day 91 Victor Day 92 Victor
Day 93 mobility Day 94 Compensation Day 95 Whiskey Day 96 Whiskey
Day 97 mobility Day 98 Compensation Day 99 Xray Day 100 Xray
Day 101 mobility Day 102 Compensation Day 103 yankee Day 104 yankee
Day 105 mobility Day 106 Compensation Day 107 zulu Day 108 zulu
DAY 1 : Q U A L M O B I L I T Y
Date
Resting Heart Rate Heart Rate Maximum No Intensity Mobility

220-AGE Target Heart Rate 0-40% Maximum
DIRECTIONS:
As this is a recovery day, do not exceed 40% of your
heart rate maximum.
Mobility Drill
Perform the mobility drills in these blocks for the workout.
knee circle
For your No Intensity Day, repeat the warm-up 3X (three
Mobility P15
times total).
backstroke
Spend more time in General if you need it on your
Mobility P04
mobility. You may also add other drills from the Mobility
manual as long as you perform at minimum the drills
hip hurdle
listed on this page. Mobility P11
hitchhiker
Mobility P12
gunslinger
Mobility P08
spinal rotation
Mobility P29
DAY 2 : Q U A L C O M P E N S AT I O N
Date
Resting Heart Rate Heart Rate Maximum Low Intensity Compensation

DIRECTIONS:
As this is a recovery day, maintain between 40-60% of
your heart rate maximum.
Compensation Drill
Perform the compensation drills in these blocks for the
workout. pigeon
compensation P15
For your Low Intensity Day, repeat the cool-down 3X
(three times total). downward facing dog
compensation P06
compensation. You may also add other drills from the
forearm frog
Compensation manual as long as you perform at compensation P12
minimum the drills listed on this page.
drill bit hold
compensation P07
shoulder bridge
compensation P20
standing sidebend
compensation P26
DAY 3 : Q U A L
20/10X8+60 WORKOUT
Date
Resting Heart Rate Heart Rate Maximum Moderate Intensity Workout

Exercises Sets Scored Heart Rate Technique Effort Discomfort
lunge Raise
Qual p05
knee ellipse
Qual p06
sit thru hip

Qual p05
pushup knee
Qual p08
Hollow Body
crunch
Qual p09
table lift
Qual p10
Score: Add the lowest of 8 sets Average Average Average Average

from each of the exercises Heart Rate Technique Effort Discomfort
DIRECTIONS: Warmup Cooldown

Perform 1 round of the warm-up which you have already performed on
your mobility day of this cycle.
knee circle pigeon
Then perform 8 sets in a row of an exercise: 20 seconds of exercise Mobility P15 compensation P15
with 10 seconds of quick recovery. Write down your score for each set
in the SETS SCORED section above. backstroke downward facing
Mobility P04 dog
During the 1 minute recovery in between each exercise, take your heart compensation P06
rate, and write it down under HEART RATE as well as your
Technique, Effort and Discomfort level. If you cannot do that much at hip hurdle
forearm frog
the beginning, you MUST at least record and write down your heart Mobility P11
rate.
compensation P12
hitchhiker drill bit hold
Perform 1 round of the cool-down which you will perform on your Mobility P12
compensation of this cycle compensation P07
When you finish, with your final exercise and final heart rate and have it
gunslinger shoulder bridge
recorded above then, its time to tally the totals. Add your lowest set of Mobility P08 compensation P20
each of the exercises together for your Score, and find the average
heart rate to check that over the entire program your average was spinal rotation standing sidebend
within the target. Do the same for Technique, Effort and Discomfort Mobility P29 compensation P26
averages.
DAY 4 : Q U A L
20/10X8+60 WORKOUT
Date
Resting Heart Rate Heart Rate Maximum High Intensity Workout

lunge Raise
Qual p05
knee ellipse
Qual p06
sit thru hip

Qual p05
pushup knee
Qual p08
Hollow Body
crunch
Qual p09
table lift
Qual p10


knee circle pigeon
Then perform 8 sets in a row of an exercise: 20 seconds of exercise Mobility P15 compensation P15
with 10 seconds of quick recovery. Write down your score for each set
in the SETS SCORED section above. backstroke downward facing
Mobility P04 dog
During the 1 minute recovery in between each exercise, take your heart compensation P06
rate, and write it down under HEART RATE as well as your
Technique, Effort and Discomfort level. If you cannot do that much at hip hurdle
forearm frog
the beginning, you MUST at least record and write down your heart Mobility P11
rate.
compensation P12
hitchhiker drill bit hold
Perform 1 round of the cool-down which you will perform on your Mobility P12
compensation of this cycle compensation P07
When you finish, with your final exercise and final heart rate and have it
gunslinger shoulder bridge
recorded above then, its time to tally the totals. Add your lowest set of Mobility P08 compensation P20
each of the exercises together for your Score, and find the average
heart rate to check that over the entire program your average was spinal rotation standing sidebend
within the target. Do the same for Technique, Effort and Discomfort Mobility P29 compensation P26
averages.
DAY 5 : A L P H A M O B I L I T Y
Date

DIRECTIONS:
heart rate maximum.
Mobility Drill
Hitchhiker
Mobility P12
times total).
Twisting Lunge
Mobility P32
Backstroke
listed on this page. Mobility P04
Knee to Chest Push Kick

Mobility P16
DAY 6 : A L P H A C O M P E N S AT I O N
Date

DIRECTIONS:
Compensation Drill
workout. Seal
compensation P16
(three times total). Twisted Lunge
compensation P29
downward facing dog
Compensation manual as long as you perform at compensation P06
Upward Facing Dog
compensation P30
DAY 7 : A L P H A
20/10X8+60 WORKOUT
Date

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


Perform 1 round of the warm-up which you have already
performed on your mobility day of this cycle.
Hitchhiker Seal
Then perform 8 sets in a row of an exercise: 20 seconds Mobility P12 compensation P16
of exercise with 10 seconds of quick recovery. Write
down your score for each set in the SETS SCORED Twisted Lunge
section above.
Twisting Lunge compensation P29
Mobility P32
During the 1 minute recovery in between each exercise, downward facing
take your heart rate, and write it down under HEART Backstroke dog
RATE as well as your Technique, Effort and Discomfort Mobility P04
level. If you cannot do that much at the beginning, you
compensation P06
MUST at least record and write down your heart rate.
Knee to Chest Upward Facing
Perform 1 round of the cool-down which you will Push Kick Dog
perform on your compensation of this cycle Mobility P16 compensation P30
When you finish, with your final exercise and final heart
rate and have it recorded above then, its time to tally the
totals. Add your lowest set of each of the exercises
together for your Score, and find the average heart rate
to check that over the entire program your average was
within the target. Do the same for Technique, Effort and
Discomfort averages.
DAY 8 : A L P H A
20/10X8+60 WORKOUT
Date

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


Hitchhiker Seal
Then perform 8 sets in a row of an exercise: 20 seconds Mobility P12 compensation P16
of exercise with 10 seconds of quick recovery. Write
down your score for each set in the SETS SCORED Twisted Lunge
section above.
Twisting Lunge compensation P29
Mobility P32
During the 1 minute recovery in between each exercise, downward facing
take your heart rate, and write it down under HEART Backstroke dog
RATE as well as your Technique, Effort and Discomfort Mobility P04
level. If you cannot do that much at the beginning, you
compensation P06
Knee to Chest Upward Facing
Perform 1 round of the cool-down which you will Push Kick Dog
perform on your compensation of this cycle Mobility P16 compensation P30
DAY 9 : B R AV O M O B I L I T Y
Date

DIRECTIONS:
heart rate maximum.
Mobility Drill
Rolling Shoulder Blade
Mobility p23
times total).
Inside Shoulder Circle
Mobility p14
Leg Swing
listed on this page. Mobility p17
Prayer Shoulder Plyo

Mobility p20
DAY 1 0 : B R AV O C O M P E N S AT I O N
Date

DIRECTIONS:
Compensation Drill
workout. Sleeping Warrior
Compensation p21
(three times total). Locust
Compensation p14
King Dancer Basic
Compensation manual as long as you perform at Compensation p13
Standing Backbend
Compensation p24
DAY 1 2 : B R AV O
4/1X4 WORKOUT
Date

Exercises Repetitions Scored Heart Rate Technique Effort Discomfort
kettlebell two
handed deadlift
Exercise p37
Parallette/box
Knee Press
Exercise p29
Leg Thread
Exercise p45
Clubbell Gama
cast (15lbs)
Exercise p06
Score: Average 4 Repetition Totals Average Average Average Average

Heart Rate Technique Effort Discomfort

performed on your mobility day of this cycle. Rolling Sleeping Warrior
Shoulder Compensation
Then perform one continuous four-minute round of each
exercise. Go as slow as you can continue without taking any
Blade p21
pauses, without stopping in between repetitions, and with very Mobility p23
good technique. Write down your score for each set of your total Locust
repetitions in the REPETITIONS SCORED section above. Inside Compensation
Shoulder p14
During the 1 minute recovery in between each exercise, take Circle
your heart rate, and write it down under HEART RATE as well Mobility p14 King Dancer
as your Technique, Effort and Discomfort level. If you cannot do Basic
that much at the beginning, you MUST at least record and write
down your heart rate.
Leg Swing Compensation
Mobility p17 p13
When you finish, with your final exercise and final heart rate and
have it recorded above, then perform 1 round of the cool-down Prayer Standing
which you will perform on your compensation of this cycle.. Shoulder Backbend
Plyo Compensation
Then, its time to tally the totals. Add your four numbers from Mobility p20 p24
Repetitions Scores, and divide by 4 to get your Score, and find
the average heart rate to check that over the entire program your
average was within the target. Do the same for Technique, Effort
and Discomfort averages.
DAY 1 2 : B R AV O
4/1X4 WORKOUT
Date

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


performed on your mobility day of this cycle. Rolling Sleeping Warrior
Shoulder Compensation
Blade p21
pauses, without stopping in between repetitions, and with very Mobility p23
good technique. Write down your score for each set of your total Locust
repetitions in the REPETITIONS SCORED section above. Inside Compensation
Shoulder p14
During the 1 minute recovery in between each exercise, take Circle
your heart rate, and write it down under HEART RATE as well Mobility p14 King Dancer
as your Technique, Effort and Discomfort level. If you cannot do Basic
Leg Swing Compensation
Mobility p17 p13
have it recorded above, then perform 1 round of the cool-down Prayer Standing
which you will perform on your compensation of this cycle.. Shoulder Backbend
Plyo Compensation
Then, its time to tally the totals. Add your four numbers from Mobility p20 p24
DAY 1 3 : C H A R L I E M O B I L I T Y
Date

DIRECTIONS:
heart rate maximum.
Mobility Drill
Hindu Push-up
Mobility p10
times total).
Sit-thru Stretch
Mobility p28
Side Shoulder Cast
DAY 1 4 : C H A R L I E C O M P E N S AT I O N
Date

DIRECTIONS:
Compensation Drill
workout. Upward Facing Dog
Compensation p30
(three times total). Dying Warrior
Compensation p08
Camel
DAY 1 5 : C H A R L I E
EMOTM WORKOUT
Date

Exercises Round 1 Round 6 Round 11 Round 16
Clubbell Shoulder Park Squat (15lbs) Round 2 Round 7 Round 12 Round 17

reps: 5 right / 5 left
Exercise p07
Round 3 Round 8 Round 13 Round 18
Quad Press Basic reps: 5
Exercise p49
Ring/Strap Knee Press reps: 5
Exercise p15
Score: Total Rounds you completed Final Final Final Final

all repetitions in under 60 seconds Heart Rate Technique Effort Discomfort

performed on your mobility day of this cycle. Hindu Push-up Upward Facing Dog
Mobility p10 Compensation p30
Then perform one circuit (all of the repetitions of all the
exercise) in less than one minute; give yourself one point in Sit-thru Stretch Dying Warrior
the ROUND box of the minute you successfully Mobility p28 Compensation p08
completed (1-20). If you dont complete them in less than
one minute, start over at the beginning of the following Camel
Side Shoulder Cast
minute; and leave that ROUND box blank, as you do not
get a point for not completing it. Mobility p27 Compensation p04
When you finish, with your final round (20), then take your
heart rate, and write it down under HEART RATE as well
as your Technique, Effort and Discomfort level. If you
cannot do that much at the beginning, you MUST at least
record and write down your heart rate.
Perform 1 round of the cool-down which you will perform

on your compensation of this cycle.
Then, its time to tally the totals. Add your points for all of
the rounds you completed with very good technique
(maximum 20).
DAY 1 6 : C H A R L I E
EMOTM WORKOUT
Date

Clubbell Shoulder Park Squat (15lbs) Round 2 Round 7 Round 12 Round 17

reps: 5 right / 5 left
Exercise p07
Exercise p49
Ring/Strap Knee Press reps: 5
Exercise p15


performed on your mobility day of this cycle. Hindu Push-up Upward Facing Dog
exercise) in less than one minute; give yourself one point in Sit-thru Stretch Dying Warrior
the ROUND box of the minute you successfully Mobility p28 Compensation p08
completed (1-20). If you dont complete them in less than
one minute, start over at the beginning of the following Camel
Side Shoulder Cast
get a point for not completing it. Mobility p27 Compensation p04

(maximum 20).
DAY 1 7 : D E LTA M O B I L I T Y
Date

DIRECTIONS:
heart rate maximum.
Mobility Drill
Rocking Shin Lunge
Mobility p22
times total).
Hollow Body Crunch
Mobility p13
Frog Leg Swim
Windshield Wiper
Mobility p33
DAY 1 8 : D E LTA C O M P E N S AT I O N
Date

DIRECTIONS:
Compensation Drill
workout. Shin Lunge
Compensation p19
(three times total). Shoulder Bridge
Compensation p20
Wind Removing
Seated Spinal Twist
Compensation p17
DAY 1 9 : D E LTA
AMRAP WORKOUT
Date

Front Lunge 21 reps Round 2 Round 7 Round 12 Round 17

Exercise p72
Basic Spinal Rock 13 reps Round 3 Round 8 Round 13 Round 18

Exercise p53
Mountain Climber 8 reps Round 4 Round 9 Round 14 Round 19

Exercise p57
Kettlebell Figure Eight (8kgs) 5 reps Round 5 Round 10 Round 15 Round 20

Exercise p41
Score: Total number of circuits you Final Final Final Final

completed in under 20 minutes Heart Rate Technique Effort Discomfort

performed on your mobility day of this cycle. Rocking Shin Lunge Shin Lunge
Then perform the exercises in circuit-style completing all of
the repetitions of all of the exercises for one ROUND
point. Complete as many rounds as possible in twenty
Hollow Body Shoulder Bridge
minutes. Go as slow as you can continue without taking Crunch Compensation p20
any pauses, without stopping in between repetitions, and Mobility p13
with very good technique.
Frog Leg Swim Wind Removing
When you finish all twenty minutes, then take your heart Mobility p07 Compensation p31
rate, and write it down under HEART RATE as well as
your Technique, Effort and Discomfort level. If you cannot Windshield Wiper Seated Spinal Twist
do that much at the beginning, you MUST at least record Compensation p17
and write down your heart rate.
Mobility p33
Perform 1 round of the 6 minute cool-down you performed

on your Low Intensity Day for this cycle (using the
compensation drills for this workout.)
the rounds you completed with very good technique. Only
20 possible round points are listed on this sheet, but as it
takes a minimum of approximately 90 seconds to complete
a round with good form, this form will suffice your needs.
DAY 2 0 : D E LTA
AMRAP WORKOUT
Date

Front Lunge 21 reps Round 2 Round 7 Round 12 Round 17

Exercise p72
Basic Spinal Rock 13 reps Round 3 Round 8 Round 13 Round 18

Exercise p53
Mountain Climber 8 reps Round 4 Round 9 Round 14 Round 19

Exercise p57
Kettlebell Figure Eight (8kgs) 5 reps Round 5 Round 10 Round 15 Round 20

Exercise p41


performed on your mobility day of this cycle. Rocking Shin Lunge Shin Lunge
Frog Leg Swim Wind Removing
When you finish all twenty minutes, then take your heart Mobility p07 Compensation p31
your Technique, Effort and Discomfort level. If you cannot Windshield Wiper Seated Spinal Twist
Mobility p33

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

DIRECTIONS:
heart rate maximum.
Mobility Drill
Lifting Camel
Mobility p18
times total).
Shirt Ripping
Mobility p25
Twisting Lunge

Mobility p20
Leg Swing
Mobility p17
DAY 2 2 : E C H O C O M P E N S AT I O N
Date

DIRECTIONS:
Compensation Drill
workout. Standing Forward Fold
Compensation p25
(three times total). Floor Bow Pull
Compensation p09
Twisted Lunge
Standing Backbend
Compensation p24
King Dancer Basic

Compensation p13
DAY 2 3 : E C H O
[90/30X5]2 WORKOUT
Date

Exercises Flight 1 Flight 2 Heart Rate Technique Effort Discomfort
Medicine Ball Neck

Squat
Exercise p82
Quad Press Basic

Exercise p49
Ring/Strap Double
Row
Exercise p11
Clubbell Gama
Cast (15lbs)
Exercise p06
Leg Thread
Exercise p45
Score: Add together the lowest set Average Average Average Average
for each of the exercises Heart Rate Technique Effort Discomfort

Perform 1 round of the warm-up which you have already performed on your mobility
day of this cycle.
Lifting Camel Standing Forward
You will perform the above circuit TWICE, in two flights. You will be trying to score Mobility p18 Fold
as close to the same, if not more repetitions on Flight 2 as on Flight 1 because Compensation p25
you only get to keep the lower scored attempt.
Shirt Ripping
Mobility p25 Floor Bow Pull
Perform one continuous round of 90 seconds of one exercise, with 30 seconds of
quick recovery.
Compensation p09
Twisting Lunge
During the 30 seconds recovery in between each exercise, take your heart rate, and Twisted Lunge
Mobility p32
write it down under as your Repetitions (Under Flight 1 or Flight 2), then your Compensation p29
Heart Rate, Technique, Effort and Discomfort level. If you cannot do that much at the
beginning, you MUST at least record and write down your repetitions and heart rate. Prayer Standing
Shoulder Plyo Backbend
When you finish, with your final exercise and final heart rate and have it recorded Mobility p20
above, then perform 1 round of the cool-down which you will perform on your Compensation p24
compensation of this cycle.
Leg Swing King Dancer Basic
Then, its time to tally the totals. Add your lowest of the attempts from the exercises Mobility p17 Compensation p13
between Flight 1 and 2 for your Score, and find the average heart rate (add the 10
total heart rates, then divide by 10) to check that over the entire program your
average was within the target. Do the same for Technique, Effort and Discomfort
averages.
DAY 2 4 : E C H O
[90/30X5]2 WORKOUT
Date

Medicine Ball Neck

Squat
Exercise p82
Quad Press Basic

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

Perform 1 round of the warm-up which you have already performed on your mobility
day of this cycle.
You will perform the above circuit TWICE, in two flights. You will be trying to score Mobility p18 Fold
as close to the same, if not more repetitions on Flight 2 as on Flight 1 because Compensation p25
you only get to keep the lower scored attempt.
Shirt Ripping
Perform one continuous round of 90 seconds of one exercise, with 30 seconds of
quick recovery.
Compensation p09
Twisting Lunge
During the 30 seconds recovery in between each exercise, take your heart rate, and Twisted Lunge
Mobility p32
write it down under as your Repetitions (Under Flight 1 or Flight 2), then your Compensation p29
Heart Rate, Technique, Effort and Discomfort level. If you cannot do that much at the
beginning, you MUST at least record and write down your repetitions and heart rate. Prayer Standing
Shoulder Plyo Backbend
When you finish, with your final exercise and final heart rate and have it recorded Mobility p20
above, then perform 1 round of the cool-down which you will perform on your Compensation p24
Then, its time to tally the totals. Add your lowest of the attempts from the exercises Mobility p17 Compensation p13
between Flight 1 and 2 for your Score, and find the average heart rate (add the 10
total heart rates, then divide by 10) to check that over the entire program your
average was within the target. Do the same for Technique, Effort and Discomfort
averages.
DAY 2 5 : F O X T R O T M O B I L I T Y
Date

DIRECTIONS:
heart rate maximum.
Mobility Drill
Backstroke
Mobility p04
times total).
Handcuff
Mobility p09
Windshield Wiper
Mobility p33
DAY 2 6 : F O X T R O T C O M P E N S AT I O N
Date

DIRECTIONS:
Compensation Drill
workout. Downward Facing Dog
Compensation p06
(three times total). Clasped Hand Forward Fold
Compensation p05
Upward Facing Dog
Triangle
Compensation p28
DAY 2 7 : F O X T R O T
AFAP/T WORKOUT
Date

Exercises Number of Repetitions to Perform

Jump-Up Pullup 50 reps
Exercise p77
Kettlebell Push Press (8kgs) reps: 25 right / 25

left
Exercise p42
Box Step-Up 50 reps

Exercise p24
Clubbell Clockwork Squat (15lbs) reps: 50 right /

50 left
Exercise p08
Total Time elapsed for completing Final Final Final Final

all repetitions in Under 20 minutes Heart Rate Technique Effort Discomfort

performed on your mobility day of this cycle. Backstroke Downward Facing
Mobility p04 Dog
Then perform the prescribed number of repetitions for each Compensation p06
exercise as fast as possible with very good technique, but no Handcuff
longer than twenty minutes. Go as slow as you can continue
Mobility p09 Clasped Hand
without taking any pauses, without stopping in between Forward Fold
repetitions, and with very good technique. Compensation p05
Knee to Chest
When you finish all of the repetitions, check the clock, then take Push Kick Upward Facing Dog
your heart rate, and write your time elapsed, your final heart rate Mobility p16
as well as your Technique, Effort and Discomfort level. If you Compensation p30
cannot do that much at the beginning, you MUST at least record
and write down your elapsed time and your heart rate. Windshield Wiper Triangle
Perform 1 round of the cool-down which you will perform on your
DAY 2 8 : F O X T R O T
AFAP/T WORKOUT
Date


Jump-Up Pullup 50 reps
Exercise p77
Kettlebell Push Press (8kgs) reps: 25 right / 25

left
Exercise p42
Box Step-Up 50 reps

Exercise p24
Clubbell Clockwork Squat (15lbs) reps: 50 right /

50 left
Exercise p08


performed on your mobility day of this cycle. Backstroke Downward Facing
Mobility p04 Dog
Then perform the prescribed number of repetitions for each Compensation p06
exercise as fast as possible with very good technique, but no Handcuff
without taking any pauses, without stopping in between Forward Fold
repetitions, and with very good technique. Compensation p05
Knee to Chest
When you finish all of the repetitions, check the clock, then take Push Kick Upward Facing Dog
as well as your Technique, Effort and Discomfort level. If you Compensation p30
and write down your elapsed time and your heart rate. Windshield Wiper Triangle
DAY 2 9 : G O L F M O B I L I T Y
Date

DIRECTIONS:
heart rate maximum.
Mobility Drill
Windshield Wiper
Mobility p33
times total).
Tripod Overhead
Mobility p31
hollow Body Crunch
Sit-Thru Stretch
Mobility p28
DAY 3 0 : G O L F C O M P E N S AT I O N
Date

DIRECTIONS:
Compensation Drill
workout. Seated Spinal Twist
Compensation p17
(three times total). Shin Dancer Bridge
Compensation p18
Shoulder Bridge
Dying Warrior
Compensation p08
DAY 3 1 : G O L F
20/10X8+60 WORKOUT
Date

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

Exercise p53
Quad Press Basic

Exercise p49


performed on your mobility day of this cycle. Windshield Wiper Seated Spinal Twist
Then perform 8 sets in a row of an exercise: 20 seconds of
exercise with 10 seconds of quick recovery. Write down your score
for each set in the SETS SCORED section above. Tripod Overhead Shin Dancer Bridge
During the 1 minute recovery in between each exercise, take your
heart rate, and write it down under HEART RATE as well as your
Technique, Effort and Discomfort level. If you cannot do that much hollow Body
at the beginning, you MUST at least record and write down your Crunch Shoulder Bridge
heart rate. Mobility p13 Compensation p20
compensation of this cycle Sit-Thru Stretch Dying Warrior
have it recorded above then, its time to tally the totals. Add your
lowest set of each of the exercises together for your Score, and
find the average heart rate to check that over the entire program
your average was within the target. Do the same for Technique,
Effort and Discomfort averages.
DAY 3 2 : G O L F
20/10X8+60 WORKOUT
Date

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

Exercise p53
Quad Press Basic

Exercise p49


performed on your mobility day of this cycle. Windshield Wiper Seated Spinal Twist
Then perform 8 sets in a row of an exercise: 20 seconds of
exercise with 10 seconds of quick recovery. Write down your score
for each set in the SETS SCORED section above. Tripod Overhead Shin Dancer Bridge
During the 1 minute recovery in between each exercise, take your
heart rate, and write it down under HEART RATE as well as your
Technique, Effort and Discomfort level. If you cannot do that much hollow Body
at the beginning, you MUST at least record and write down your Crunch Shoulder Bridge
heart rate. Mobility p13 Compensation p20
compensation of this cycle Sit-Thru Stretch Dying Warrior
have it recorded above then, its time to tally the totals. Add your
lowest set of each of the exercises together for your Score, and
find the average heart rate to check that over the entire program
your average was within the target. Do the same for Technique,
Effort and Discomfort averages.
DAY 3 3 : H O T E L M O B I L I T Y
Date

DIRECTIONS:
heart rate maximum.
Mobility Drill
Folding Shinbox Twist
Mobility p06
times total).
Twisting Lunge
Mobility p32
Hindu Push-up
Leg Swing
Mobility p17
DAY 3 4 : H O T E L C O M P E N S AT I O N
Date

DIRECTIONS:
Compensation Drill
workout. pigeon
compensation P15
(three times total). Twisted Lunge
Compensation p29
Upward Facing Dog
King Dancer Basic
Compensation p13
DAY 3 5 : H O T E L
4/1X4 WORKOUT
Date

One Leg Squat

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

DIRECTIONS: Warm-Up Cooldown

Folding pigeon
Then perform one continuous four-minute round of each Shinbox Twist compensation P15
exercise. Go as slow as you can continue without taking any Mobility p06
pauses, without stopping in between repetitions, and with very Twisted Lunge
good technique. Write down your score for each set of your total
repetitions in the REPETITIONS SCORED section above. Twisting Lunge Compensation p29
Mobility p32
During the 1 minute recovery in between each exercise, take your Upward Facing
heart rate, and write it down under HEART RATE as well as Hindu Push-up Dog
your Technique, Effort and Discomfort level. If you cannot do that
much at the beginning, you MUST at least record and write down
your heart rate.
When you finish, with your final exercise and final heart rate and Mobility p17 Compensation p13
have it recorded above, then perform 1 round of the cool-down
which you will perform on your compensation of this cycle..
Then, its time to tally the totals. Add your four numbers from
DAY 3 6 : H O T E L
4/1X4 WORKOUT
Date

One Leg Squat

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

DIRECTIONS: Warm-Up Cooldown

Folding pigeon
Then perform one continuous four-minute round of each Shinbox Twist compensation P15
exercise. Go as slow as you can continue without taking any Mobility p06
pauses, without stopping in between repetitions, and with very Twisted Lunge
repetitions in the REPETITIONS SCORED section above. Twisting Lunge Compensation p29
Mobility p32
During the 1 minute recovery in between each exercise, take your Upward Facing
heart rate, and write it down under HEART RATE as well as Hindu Push-up Dog
your Technique, Effort and Discomfort level. If you cannot do that
much at the beginning, you MUST at least record and write down
your heart rate.
When you finish, with your final exercise and final heart rate and Mobility p17 Compensation p13
have it recorded above, then perform 1 round of the cool-down
which you will perform on your compensation of this cycle..
Then, its time to tally the totals. Add your four numbers from
DAY 3 7 : I N D I A M O B I L I T Y
Date

DIRECTIONS:
heart rate maximum.
Mobility Drill
Shinbox Switch
Mobility p24
times total).
Shirt Ripping
Mobility p25
Backstroke
DAY 3 8 : I N D I A C O M P E N S AT I O N
Date

DIRECTIONS:
Compensation Drill
workout. Sphinx
Compensation p22
(three times total). Floor Bow Pull
Compensation p09
Downward Facing Dog
DAY 3 9 : I N D I A
EMOTM WORKOUT
Date

Parallel Squat 15 reps Round 2 Round 7 Round 12 Round 17

Exercise p68
Quad Press Basic 10 reps Round 3 Round 8 Round 13 Round 18

Exercise 49
Jump-up Pullup 5 reps Round 4 Round 9 Round 14 Round 19

Exercise p77


performed on your mobility day of this cycle. Shinbox Switch Sphinx
exercise) in less than one minute; give yourself one point in Floor Bow Pull
the ROUND box of the minute you successfully
Shirt Ripping
Compensation p09
completed (1-20). If you dont complete them in less than Mobility p25
one minute, start over at the beginning of the following Downward Facing
minute; and leave that ROUND box blank, as you do not Backstroke
get a point for not completing it.
Dog

(maximum 20).
DAY 4 0 : I N D I A
EMOTM WORKOUT
Date


Exercise p68
Quad Press Basic 10 reps Round 3 Round 8 Round 13 Round 18

Exercise 49
Jump-up Pullup 5 reps Round 4 Round 9 Round 14 Round 19

Exercise p77


exercise) in less than one minute; give yourself one point in Floor Bow Pull
the ROUND box of the minute you successfully
Shirt Ripping
Compensation p09
one minute, start over at the beginning of the following Downward Facing
minute; and leave that ROUND box blank, as you do not Backstroke
get a point for not completing it.
Dog

(maximum 20).
DAY 4 1 : J U L I E T M O B I L I T Y
Date

DIRECTIONS:
heart rate maximum.
Mobility Drill
Shinbox Switch
Mobility p24
times total).
Hollow Body Crunch
Mobility p13
Side Shoulder Cast
Sit-Thru Stretch
Mobility p28
DAY 4 2 : J U L I E T C O M P E N S AT I O N
Date

DIRECTIONS:
Compensation Drill
workout. Sphinx
Compensation p22
(three times total). Shoulder Bridge
Compensation p20
Camel
Dying Warrior
Compensation p08
DAY 4 3 : J U L I E T
AMRAP WORKOUT
Date

Quad Press Basic 21 reps

Exercise p49 Round 2 Round 7 Round 12 Round 17
Parallel Squat 13 reps

Ring/Strap Knee Press 8 reps

Spinal Rock Basic 5 reps



Side Shoulder Camel
When you finish all twenty minutes, then take your heart Cast Compensation p04
rate, and write it down under HEART RATE as well as Mobility p27
your Technique, Effort and Discomfort level. If you cannot Dying Warrior
Sit-Thru Stretch
Mobility p28
DAY 4 4 : J U L I E T
AMRAP WORKOUT
Date

Quad Press Basic 21 reps


Ring/Strap Knee Press 8 reps

Spinal Rock Basic 5 reps



Side Shoulder Camel
When you finish all twenty minutes, then take your heart Cast Compensation p04
rate, and write it down under HEART RATE as well as Mobility p27
your Technique, Effort and Discomfort level. If you cannot Dying Warrior
Sit-Thru Stretch
Mobility p28
DAY 4 5 : K I L O M O B I L I T Y
Date

DIRECTIONS:
heart rate maximum.
Mobility Drill
Lifting Table
Mobility p19
times total).
Windshield Wiper
Mobility p33
Floor Hip Worm

Mobility p14

Mobility p06
DAY 4 6 : K I L O C O M P E N S AT I O N
Date

DIRECTIONS:
Compensation Drill
workout. Standing Backbend Clasped
Hand
For your Low Intensity Day, repeat the cool-down 3X Compensation p23
(three times total).
Triangle
Spend more time in General if you need it on your Compensation p28
Compensation manual as long as you perform at Flying Locust
minimum the drills listed on this page. Compensation p11
Locust
Compensation p14
Pigeon
Compensation p15
DAY 4 7 : K I L O
[90/30X5]2 WORKOUT
Date

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

Box
Exercise p64

Lifting Table Standing
You will perform the above circuit TWICE, in two flights. You will be Mobility p19 Backbend Clasped
trying to score as close to the same, if not more repetitions on Flight 2 Hand
as on Flight 1 because you only get to keep the lower scored attempt.
Windshield Compensation p23
Perform one continuous round of 90 seconds of one exercise, with 30
Wiper
Mobility p33 Triangle
seconds of quick recovery.
Compensation p28
During the 30 seconds recovery in between each exercise, take your Floor Hip
heart rate, and write it down under as your Repetitions (Under Flight 1 Worm Flying Locust
or Flight 2), then your Heart Rate, Technique, Effort and Discomfort
level. If you cannot do that much at the beginning, you MUST at least
record and write down your repetitions and heart rate.
Inside Locust
When you finish, with your final exercise and final heart rate and have it Shoulder Compensation p14
recorded above, then perform 1 round of the cool-down which you will
perform on your compensation of this cycle.
Circle Pigeon
Then, its time to tally the totals. Add your lowest of the attempts from
the exercises between Flight 1 and 2 for your Score, and find the Folding
average heart rate (add the 10 total heart rates, then divide by 10) to Shinbox Twist
check that over the entire program your average was within the target.
Do the same for Technique, Effort and Discomfort averages.
Mobility p06
DAY 4 8 : K I L O
[90/30X5]2 WORKOUT
Date

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

Box
Exercise p64

Lifting Table Standing
You will perform the above circuit TWICE, in two flights. You will be Mobility p19 Backbend Clasped
trying to score as close to the same, if not more repetitions on Flight 2 Hand
as on Flight 1 because you only get to keep the lower scored attempt.
Windshield Compensation p23
Wiper
Mobility p33 Triangle
Compensation p28
During the 30 seconds recovery in between each exercise, take your Floor Hip
heart rate, and write it down under as your Repetitions (Under Flight 1 Worm Flying Locust
or Flight 2), then your Heart Rate, Technique, Effort and Discomfort
level. If you cannot do that much at the beginning, you MUST at least
record and write down your repetitions and heart rate.
Inside Locust
When you finish, with your final exercise and final heart rate and have it Shoulder Compensation p14
recorded above, then perform 1 round of the cool-down which you will
perform on your compensation of this cycle.
Circle Pigeon
Then, its time to tally the totals. Add your lowest of the attempts from
the exercises between Flight 1 and 2 for your Score, and find the Folding
average heart rate (add the 10 total heart rates, then divide by 10) to Shinbox Twist
Mobility p06
DAY 4 9 : L I M A M O B I L I T Y
Date

DIRECTIONS:
heart rate maximum.
Mobility Drill
Frog Leg Swim
Mobility p07
times total).
Lifting Camel
Mobility p18
Hitchhiker
DAY 5 0 : L I M A C O M P E N S AT I O N
Date

DIRECTIONS:
Compensation Drill
workout. Wind Removing
Compensation p31
(three times total). Standing Forward Fold
Compensation p25
Seal
DAY 5 1 : L I M A
AFAP/T WORKOUT
Date

Mountain Climber 100 reps

Exercise p57
Medicine Ball Neck Squat 100 reps

Exercise p82
Clubbell Two-Handed Swipe (15lbs) 100
reps
Exercise p05


performed on your mobility day of this cycle. Frog Leg Swim Wind Removing
Then perform the prescribed number of repetitions for each
exercise as fast as possible with very good technique, but no Standing Forward
longer than twenty minutes. Go as slow as you can continue Lifting Camel
Mobility p18 Fold
without taking any pauses, without stopping in between
repetitions, and with very good technique.
Compensation p25
Hitchhiker Seal
When you finish all of the repetitions, check the clock, then take Mobility p12
your heart rate, and write your time elapsed, your final heart rate Compensation p16
as well as your Technique, Effort and Discomfort level. If you
and write down your elapsed time and your heart rate.

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

Mountain Climber 100 reps

Exercise p57
Medicine Ball Neck Squat 100 reps

Exercise p82
Clubbell Two-Handed Swipe (15lbs) 100
reps
Exercise p05


performed on your mobility day of this cycle. Frog Leg Swim Wind Removing
exercise as fast as possible with very good technique, but no Standing Forward
longer than twenty minutes. Go as slow as you can continue Lifting Camel
Mobility p18 Fold
Compensation p25
Hitchhiker Seal
When you finish all of the repetitions, check the clock, then take Mobility p12
your heart rate, and write your time elapsed, your final heart rate Compensation p16
and write down your elapsed time and your heart rate.

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

DIRECTIONS:
heart rate maximum.
Mobility Drill
Knee to chest Push Kick
Mobility p16
times total).
Lifting Camel
Mobility p18
Twisting Lunge
Backstroke
Mobility p04
DAY 5 4 : M I K E C O M P E N S AT I O N
Date

DIRECTIONS:
Compensation Drill
Compensation p30
Compensation p25
Twisted Lunge
Downward Facing Dog
Compensation p06
DAY 5 5 : M I K E
20/10X8+60 WORKOUT
Date

Box Step-Up
Exercise p24
Medicine Ball Neck

Squat
Exercise p82
Ring/Strap Double
Row
Exercise p11
Jump-up Pullup
Exercise p77


Knee to chest Upward Facing
Then perform 8 sets in a row of an exercise: 20 seconds Push Kick Dog
of exercise with 10 seconds of quick recovery. Write Mobility p16 Compensation p30
down your score for each set in the SETS SCORED
section above.
Mobility p18 Fold
During the 1 minute recovery in between each exercise, Compensation p25
take your heart rate, and write it down under HEART
RATE as well as your Technique, Effort and Discomfort Twisting Lunge Twisted Lunge
level. If you cannot do that much at the beginning, you Mobility p32
MUST at least record and write down your heart rate. Compensation p29
Perform 1 round of the cool-down which you will

Backstroke Downward Facing
perform on your compensation of this cycle Mobility p04 Dog
Compensation p06
DAY 5 6 : M I K E
20/10X8+60 WORKOUT
Date

Box Step-Up
Exercise p24
Medicine Ball Neck

Squat
Exercise p82
Ring/Strap Double
Row
Exercise p11
Jump-up Pullup
Exercise p77


Knee to chest Upward Facing
Then perform 8 sets in a row of an exercise: 20 seconds Push Kick Dog
section above.
Mobility p18 Fold
During the 1 minute recovery in between each exercise, Compensation p25
take your heart rate, and write it down under HEART
RATE as well as your Technique, Effort and Discomfort Twisting Lunge Twisted Lunge

Backstroke Downward Facing
perform on your compensation of this cycle Mobility p04 Dog
Compensation p06
DAY 5 7 : N O V E M B E R M O B I L I T Y
Date

DIRECTIONS:
heart rate maximum.
Mobility Drill
Lifting Camel
Mobility p18
times total).
Mobility p14
Windshield Wiper
Handcuff
Mobility p09
DAY 5 8 : N O V E M B E R C O M P E N S AT I O N
Date

DIRECTIONS:
Compensation Drill
workout. Standing Forward Fold
Compensation p25
Compensation p14
Triangle
Clasped Hand Forward Fold
Compensation p05
DAY 5 9 : N O V E M B E R
4/1X4 WORKOUT
Date

Medicine Ball Neck

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


performed on your mobility day of this cycle. Lifting Camel Standing
Mobility p18 Forward Fold
Compensation
pauses, without stopping in between repetitions, and with very
Inside p25
good technique. Write down your score for each set of your total Shoulder
repetitions in the REPETITIONS SCORED section above. Circle Locust
Mobility p14 Compensation
During the 1 minute recovery in between each exercise, take p14
your heart rate, and write it down under HEART RATE as well Windshield
as your Technique, Effort and Discomfort level. If you cannot do Wiper Triangle
p28
When you finish, with your final exercise and final heart rate and Handcuff
have it recorded above, then perform 1 round of the cool-down Mobility p09 Clasped Hand
which you will perform on your compensation of this cycle.. Forward Fold
Compensation
Then, its time to tally the totals. Add your four numbers from p05
DAY 6 0 : N O V E M B E R
4/1X4 WORKOUT
Date

Medicine Ball Neck

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


performed on your mobility day of this cycle. Lifting Camel Standing
Mobility p18 Forward Fold
Compensation
pauses, without stopping in between repetitions, and with very
Inside p25
good technique. Write down your score for each set of your total Shoulder
repetitions in the REPETITIONS SCORED section above. Circle Locust
During the 1 minute recovery in between each exercise, take p14
your heart rate, and write it down under HEART RATE as well Windshield
as your Technique, Effort and Discomfort level. If you cannot do Wiper Triangle
p28
When you finish, with your final exercise and final heart rate and Handcuff
have it recorded above, then perform 1 round of the cool-down Mobility p09 Clasped Hand
which you will perform on your compensation of this cycle.. Forward Fold
Compensation
Then, its time to tally the totals. Add your four numbers from p05
DAY 6 1 : O S C A R M O B I L I T Y
Date

DIRECTIONS:
heart rate maximum.
Mobility Drill
Prone Shoulder Circle
Mobility p21
times total).
Tripod Overhead
Mobility p31
Lifting Table
DAY 6 2 : O S C A R C O M P E N S AT I O N
Date

DIRECTIONS:
Compensation Drill
workout. Three Leg Down Dog
Compensation p27
Compensation p18
Standing Backbend Clasped
Compensation manual as long as you perform at Hand
DAY 6 3 : O S C A R
EMOTM WORKOUT
Date

Clubbell Two-Hand Head Cast (15lbs) Round 2 Round 7 Round 12 Round 17

reps: 5
Exercise p09
Ring/Strap Knee to Chest reps: 5
Exercise p19
Kettlebell Two-Handed Swing (8kgs)
reps: 5


performed on your mobility day of this cycle. Prone Shoulder Three Leg Down Dog
Circle Compensation p27
Then perform one circuit (all of the repetitions of all the Mobility p21
exercise) in less than one minute; give yourself one point in Shin Dancer Bridge
the ROUND box of the minute you successfully Tripod Overhead Compensation p18
one minute, start over at the beginning of the following Standing Backbend
get a point for not completing it. Lifting Table Clasped Hand

(maximum 20).
DAY 6 4 : O S C A R
EMOTM WORKOUT
Date

Clubbell Two-Hand Head Cast (15lbs) Round 2 Round 7 Round 12 Round 17

reps: 5
Exercise p09
Ring/Strap Knee to Chest reps: 5
Exercise p19
Kettlebell Two-Handed Swing (8kgs)
reps: 5


performed on your mobility day of this cycle. Prone Shoulder Three Leg Down Dog
Circle Compensation p27
Then perform one circuit (all of the repetitions of all the Mobility p21
exercise) in less than one minute; give yourself one point in Shin Dancer Bridge
the ROUND box of the minute you successfully Tripod Overhead Compensation p18
one minute, start over at the beginning of the following Standing Backbend
get a point for not completing it. Lifting Table Clasped Hand

(maximum 20).
DAY 6 5 : PA PA M O B I L I T Y
Date

DIRECTIONS:
heart rate maximum.
Mobility Drill
Lifting Table
Mobility p19
times total).
Shoulder Screw
Mobility p26
Shirt Ripping
Mobility p25
DAY 6 6 : PA PA C O M P E N S AT I O N
Date

DIRECTIONS:
Compensation Drill
Hand
Floor Scorpion
Compensation manual as long as you perform at Standing Backbend
Floor Bow Pull

Compensation p09
DAY 6 7 : PA PA
AMRAP WORKOUT
Date

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

Parallette/Box Knee Press reps: 13

Clubbell Gama Cast (15lbs) reps: 8




performed on your mobility day of this cycle. Lifting Table Standing Backbend
the repetitions of all of the exercises for one ROUND Compensation p23
Shoulder Screw
minutes. Go as slow as you can continue without taking Mobility p26 Floor Scorpion
any pauses, without stopping in between repetitions, and Compensation p10
with very good technique. Prayer Shoulder
Plyo Standing Backbend
When you finish all twenty minutes, then take your heart Mobility p20
rate, and write it down under HEART RATE as well as Compensation p24
your Technique, Effort and Discomfort level. If you cannot Shirt Ripping
do that much at the beginning, you MUST at least record
and write down your heart rate. Compensation p09
DAY 6 8 : PA PA
AMRAP WORKOUT
Date

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

Parallette/Box Knee Press reps: 13

Clubbell Gama Cast (15lbs) reps: 8




Shoulder Screw
minutes. Go as slow as you can continue without taking Mobility p26 Floor Scorpion
any pauses, without stopping in between repetitions, and Compensation p10
with very good technique. Prayer Shoulder
Plyo Standing Backbend
When you finish all twenty minutes, then take your heart Mobility p20
rate, and write it down under HEART RATE as well as Compensation p24
your Technique, Effort and Discomfort level. If you cannot Shirt Ripping
and write down your heart rate. Compensation p09
DAY 6 9 : Q U E B E C M O B I L I T Y
Date

DIRECTIONS:
heart rate maximum.
Mobility Drill
Mobility p06
times total).
Side Shoulder Cast
Mobility p27
Hindu Push-up
Hollow Body Crunch

Mobility p13
Sit-Thru Stretch
Mobility p28
DAY 7 0 : Q U E B E C C O M P E N S AT I O N
Date

DIRECTIONS:
Compensation Drill
workout. Pigeon
Compensation p15
(three times total). Camel
Compensation p04
Upward Facing Dog
Shoulder Bridge
Compensation p20
Dying Warrior
Compensation p08
DAY 7 1 : Q U E B E C
[90/30X5]2 WORKOUT
Date

One Leg Squat High

Box
Exercise p64
Ring/Strap Knee
Press
Exercise p15
Clubbell Shoulder
Park Squat (15lbs)
Exercise p07
Spinal Rock Basic

Exercise p53
Quad Press Basic

Exercise p49

your mobility day of this cycle. Pigeon
Folding
Shinbox Twist Compensation p15
You will perform the above circuit TWICE, in two flights. You will be
trying to score as close to the same, if not more repetitions on Flight 2 Mobility p06
as on Flight 1 because you only get to keep the lower scored attempt. Camel
Side Shoulder Compensation p04
Cast
Mobility p27 Upward Facing
Dog
During the 30 seconds recovery in between each exercise, take your
heart rate, and write it down under as your Repetitions (Under Flight 1 Hindu Push-up Compensation p30
or Flight 2), then your Heart Rate, Technique, Effort and Discomfort Mobility p10
level. If you cannot do that much at the beginning, you MUST at least Shoulder Bridge
record and write down your repetitions and heart rate. Compensation p20
Hollow Body
When you finish, with your final exercise and final heart rate and have it Crunch Dying Warrior
recorded above, then perform 1 round of the cool-down which you will Mobility p13
perform on your compensation of this cycle. Compensation p08
Then, its time to tally the totals. Add your lowest of the attempts from Sit-Thru
the exercises between Flight 1 and 2 for your Score, and find the Stretch
average heart rate (add the 10 total heart rates, then divide by 10) to Mobility p28
DAY 7 2 : Q U E B E C
[90/30X5]2 WORKOUT
Date

One Leg Squat High

Box
Exercise p64
Ring/Strap Knee
Press
Exercise p15
Clubbell Shoulder
Park Squat (15lbs)
Exercise p07
Spinal Rock Basic

Exercise p53
Quad Press Basic

Exercise p49

your mobility day of this cycle. Pigeon
Folding
Shinbox Twist Compensation p15
You will perform the above circuit TWICE, in two flights. You will be
trying to score as close to the same, if not more repetitions on Flight 2 Mobility p06
as on Flight 1 because you only get to keep the lower scored attempt. Camel
Side Shoulder Compensation p04
Cast
Mobility p27 Upward Facing
Dog
During the 30 seconds recovery in between each exercise, take your
heart rate, and write it down under as your Repetitions (Under Flight 1 Hindu Push-up Compensation p30
or Flight 2), then your Heart Rate, Technique, Effort and Discomfort Mobility p10
level. If you cannot do that much at the beginning, you MUST at least Shoulder Bridge
record and write down your repetitions and heart rate. Compensation p20
Hollow Body
When you finish, with your final exercise and final heart rate and have it Crunch Dying Warrior
recorded above, then perform 1 round of the cool-down which you will Mobility p13
perform on your compensation of this cycle. Compensation p08
Then, its time to tally the totals. Add your lowest of the attempts from Sit-Thru
the exercises between Flight 1 and 2 for your Score, and find the Stretch
average heart rate (add the 10 total heart rates, then divide by 10) to Mobility p28
DAY 7 3 : R O M E O M O B I L I T Y
Date

DIRECTIONS:
heart rate maximum.
Mobility Drill
Twisting Lunge
Mobility p32
times total).
Shinbox Switch
Mobility p24
Backstroke
Mobility p04
DAY 7 4 : R O M E O C O M P E N S AT I O N
Date

DIRECTIONS:
Compensation Drill
workout. Twisted Lunge
Compensation p29
(three times total). Sphinx
Compensation p22
Sleeping Warrior
Downward Facing Dog
Compensation p06
DAY 7 5 : R O M E O
AFAP/T WORKOUT
Date


Ring/Strap Double Row 30 reps
Exercise p11

Exercise p68
Kettlebell Deadlift 50 reps

Exercise p37
Jump-up Pullup 30 reps

Exercise p77


performed on your mobility day of this cycle. Twisting Lunge Twisted Lunge
exercise as fast as possible with very good technique, but no Shinbox Switch Sphinx
repetitions, and with very good technique. Sleeping Warrior
Rolling Compensation p21
When you finish all of the repetitions, check the clock, then take Shoulder Blade
Downward Facing
cannot do that much at the beginning, you MUST at least record Dog
and write down your elapsed time and your heart rate. Backstroke Compensation p06
Mobility p04
DAY 7 6 : R O M E O
AFAP/T WORKOUT
Date


Ring/Strap Double Row 30 reps
Exercise p11

Exercise p68
Kettlebell Deadlift 50 reps

Exercise p37
Jump-up Pullup 30 reps

Exercise p77


performed on your mobility day of this cycle. Twisting Lunge Twisted Lunge
exercise as fast as possible with very good technique, but no Shinbox Switch Sphinx
repetitions, and with very good technique. Sleeping Warrior
Rolling Compensation p21
When you finish all of the repetitions, check the clock, then take Shoulder Blade
Downward Facing
cannot do that much at the beginning, you MUST at least record Dog
and write down your elapsed time and your heart rate. Backstroke Compensation p06
Mobility p04
DAY 7 7 : S I E R R A M O B I L I T Y
Date

DIRECTIONS:
heart rate maximum.
Mobility Drill
Rocking shin Lunge
Mobility p22
times total).
Shoulder Screw
Mobility p26
Hollow Body Crunch
Frog Leg Swim

Mobility p07
DAY 7 8 : S I E R R A C O M P E N S AT I O N
Date

DIRECTIONS:
Compensation Drill
workout. Shin Lunge
Compensation p19
(three times total). Floor Scorpion
Compensation p10
Shoulder Bridge
Wind Removing
Compensation p31
DAY 7 9 : S I E R R A
20/10X8+60 WORKOUT
Date

Front Lunge
Exercise p72
Parallette/Box
Knee Press
Exercise p29
Spinal Rock Basic

Exercise p53
Mountain Climber
Exercise p57


Rocking shin Shin Lunge
Then perform 8 sets in a row of an exercise: 20 seconds Lunge Compensation p19
of exercise with 10 seconds of quick recovery. Write Mobility p22
down your score for each set in the SETS SCORED Floor Scorpion
section above.
Shoulder Screw Compensation p10
During the 1 minute recovery in between each exercise,
Mobility p26 Shoulder Bridge
take your heart rate, and write it down under HEART Compensation p20
RATE as well as your Technique, Effort and Discomfort Hollow Body
level. If you cannot do that much at the beginning, you Crunch
Wind Removing
Frog Leg Swim
perform on your compensation of this cycle
Mobility p07
DAY 8 0 : S I E R R A
20/10X8+60 WORKOUT
Date

Front Lunge
Exercise p72
Parallette/Box
Knee Press
Exercise p29
Spinal Rock Basic

Exercise p53
Mountain Climber
Exercise p57


Rocking shin Shin Lunge
Then perform 8 sets in a row of an exercise: 20 seconds Lunge Compensation p19
of exercise with 10 seconds of quick recovery. Write Mobility p22
down your score for each set in the SETS SCORED Floor Scorpion
section above.
Shoulder Screw Compensation p10
Mobility p26 Shoulder Bridge
take your heart rate, and write it down under HEART Compensation p20
RATE as well as your Technique, Effort and Discomfort Hollow Body
level. If you cannot do that much at the beginning, you Crunch
Wind Removing
Frog Leg Swim
perform on your compensation of this cycle
Mobility p07
DAY 8 1 : TA N G O M O B I L I T Y
Date

DIRECTIONS:
heart rate maximum.
Mobility Drill
Mobility p20
times total).
Tripod Overhead
Mobility p31
Floor Hip Worm
Leg Swing
Mobility p17
DAY 8 2 : TA N G O C O M P E N S AT I O N
Date

DIRECTIONS:
Compensation Drill
workout. Standing Backbend
Compensation p24
Compensation p18
Flying Locust
King Dancer Basic
Compensation p13
DAY 8 3 : TA N G O
4/1X4 WORKOUT
Date

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


performed on your mobility day of this cycle. Prayer Standing
Shoulder Backbend
Plyo Compensation
pauses, without stopping in between repetitions, and with very Mobility p20 p24
repetitions in the REPETITIONS SCORED section above. Tripod Shin Dancer
Overhead Bridge
During the 1 minute recovery in between each exercise, take Mobility p31 Compensation
your heart rate, and write it down under HEART RATE as well p18
as your Technique, Effort and Discomfort level. If you cannot do Floor Hip
Worm Flying Locust
When you finish, with your final exercise and final heart rate and p11
have it recorded above, then perform 1 round of the cool-down Leg Swing
which you will perform on your compensation of this cycle.. Mobility p17 King Dancer
Basic
Then, its time to tally the totals. Add your four numbers from Compensation
p13
DAY 8 4 : TA N G O
4/1X4 WORKOUT
Date

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


performed on your mobility day of this cycle. Prayer Standing
Shoulder Backbend
Plyo Compensation
pauses, without stopping in between repetitions, and with very Mobility p20 p24
repetitions in the REPETITIONS SCORED section above. Tripod Shin Dancer
Overhead Bridge
During the 1 minute recovery in between each exercise, take Mobility p31 Compensation
your heart rate, and write it down under HEART RATE as well p18
as your Technique, Effort and Discomfort level. If you cannot do Floor Hip
Worm Flying Locust
When you finish, with your final exercise and final heart rate and p11
have it recorded above, then perform 1 round of the cool-down Leg Swing
which you will perform on your compensation of this cycle.. Mobility p17 King Dancer
Basic
Then, its time to tally the totals. Add your four numbers from Compensation
p13
DAY 8 5 : U N I F O R M M O B I L I T Y
Date

DIRECTIONS:
heart rate maximum.
Mobility Drill
Shinbox Switch
Mobility p24
times total).
Mobility p14
Hindu Push-up
DAY 8 6 : U N I F O R M C O M P E N S AT I O N
Date

DIRECTIONS:
Compensation Drill
workout. Sphinx
Compensation p22
Compensation p14
Upward Facing Dog
DAY 8 7 : U N I F O R M
EMOTM WORKOUT
Date


Exercise p68
Parallette/Box Knee Press 5 reps Round 3 Round 8 Round 13 Round 18

Exercise p29
Clubbell Shoulder Park Squat Round 4 Round 9 Round 14 Round 19

(15lbs) reps: 3 right / 3 left


exercise) in less than one minute; give yourself one point in Inside Shoulder Locust
the ROUND box of the minute you successfully Circle Compensation p14
one minute, start over at the beginning of the following Upward Facing Dog
get a point for not completing it. Hindu Push-up Compensation p30
Mobility p10

(maximum 20).
DAY 8 8 : U N I F O R M
EMOTM WORKOUT
Date


Exercise p68
Parallette/Box Knee Press 5 reps Round 3 Round 8 Round 13 Round 18

Exercise p29
Clubbell Shoulder Park Squat Round 4 Round 9 Round 14 Round 19

(15lbs) reps: 3 right / 3 left


exercise) in less than one minute; give yourself one point in Inside Shoulder Locust
the ROUND box of the minute you successfully Circle Compensation p14
one minute, start over at the beginning of the following Upward Facing Dog
get a point for not completing it. Hindu Push-up Compensation p30
Mobility p10

(maximum 20).
DAY 8 9 : V I C T O R M O B I L I T Y
Date

DIRECTIONS:
heart rate maximum.
Mobility Drill
Lifting Table
Mobility p19
times total).
Mobility p21
Rocking Shin Lunge
DAY 9 0 : V I C T O R C O M P E N S AT I O N
Date

DIRECTIONS:
Compensation Drill
Hand
Three Leg Down Dog
Compensation manual as long as you perform at Shin Lunge
DAY 9 1 : V I C T O R
AMRAP WORKOUT
Date

Kettlebell Two Handed Swing (8kgs) Round 2 Round 7 Round 12 Round 17

reps: 8
Exercise p43
Clubbell Two-Handed Head Cast (15lbs)
reps: 13
Front Lunge reps: 21


Prone Shoulder
minutes. Go as slow as you can continue without taking Circle Three Leg Down
any pauses, without stopping in between repetitions, and Mobility p21 Dog
with very good technique. Compensation p27
Rocking Shin Lunge
When you finish all twenty minutes, then take your heart Mobility p22 Shin Lunge
your Technique, Effort and Discomfort level. If you cannot
Compensation p19

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

Kettlebell Two Handed Swing (8kgs) Round 2 Round 7 Round 12 Round 17

reps: 8
Exercise p43
Clubbell Two-Handed Head Cast (15lbs)
reps: 13
Front Lunge reps: 21


point. Complete as many rounds as possible in twenty Prone Shoulder
minutes. Go as slow as you can continue without taking Circle Three Leg Down
any pauses, without stopping in between repetitions, and Mobility p21 Dog
with very good technique. Compensation p27
Rocking Shin Lunge
When you finish all twenty minutes, then take your heart Mobility p22 Shin Lunge
your Technique, Effort and Discomfort level. If you cannot
Compensation p19

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

DIRECTIONS:
heart rate maximum.
Mobility Drill
Windshield Wiper
Mobility p33
times total).
Lifting Camel
Mobility p18
Shoulder Screw
Twisting Lunge
Mobility p32

Mobility p06
DAY 9 4 : W H I S K E Y C O M P E N S AT I O N
Date

DIRECTIONS:
Compensation Drill
workout. Seated Spinal Twist
Compensation p17
Compensation p25
Floor Scorpion
Twisted Lunge
Compensation p29
Pigeon
Compensation p15
DAY 9 5 : W H I S K E Y
[90/30X5]2 WORKOUT
Date

Kettlebell Figure
Eight (8kgs)
Exercise p41
Medicine Ball Neck

Squat
Exercise p82
Parallette/Box Knee
Press
Exercise p29
Ring/Strap double
row
Exercise p11
One Leg Squat High

Box
Exercise p64

Perform 1 round of the warm-up which you have already performed on your
mobility day of this cycle.
Windshield Seated Spinal
You will perform the above circuit TWICE, in two flights. You will be trying to Wiper Twist
score as close to the same, if not more repetitions on Flight 2 as on Flight 1
because you only get to keep the lower scored attempt.

Perform one continuous round of 90 seconds of one exercise, with 30 seconds
of quick recovery. Mobility p18 Fold
Compensation p25
During the 30 seconds recovery in between each exercise, take your heart rate,
Shoulder
and write it down under as your Repetitions (Under Flight 1 or Flight 2), then Floor Scorpion
your Heart Rate, Technique, Effort and Discomfort level. If you cannot do that Screw
Compensation p10
much at the beginning, you MUST at least record and write down your Mobility p26
repetitions and heart rate.
Twisted Lunge
Twisting Lunge
When you finish, with your final exercise and final heart rate and have it recorded Compensation p29
above, then perform 1 round of the cool-down which you will perform on your
Mobility p32
compensation of this cycle. Pigeon
Then, its time to tally the totals. Add your lowest of the attempts from the
Compensation p15
Folding
exercises between Flight 1 and 2 for your Score, and find the average heart rate
(add the 10 total heart rates, then divide by 10) to check that over the entire
Shinbox Twist
program your average was within the target. Do the same for Technique, Effort Mobility p06
DAY 9 6 : W H I S K E Y
[90/30X5]2 WORKOUT
Date

Kettlebell Figure
Eight (8kgs)
Exercise p41
Medicine Ball Neck

Squat
Exercise p82
Parallette/Box Knee
Press
Exercise p29
Ring/Strap double
row
Exercise p11
One Leg Squat High

Box
Exercise p64

Perform 1 round of the warm-up which you have already performed on your
mobility day of this cycle.
Windshield Seated Spinal
You will perform the above circuit TWICE, in two flights. You will be trying to Wiper Twist
score as close to the same, if not more repetitions on Flight 2 as on Flight 1 Compensation p17
because you only get to keep the lower scored attempt.
Mobility p33
Perform one continuous round of 90 seconds of one exercise, with 30 seconds of Lifting Camel Standing Forward
quick recovery. Mobility p18 Fold
Compensation p25
During the 30 seconds recovery in between each exercise, take your heart rate,
and write it down under as your Repetitions (Under Flight 1 or Flight 2), then
Shoulder
Screw Floor Scorpion
your Heart Rate, Technique, Effort and Discomfort level. If you cannot do that
much at the beginning, you MUST at least record and write down your repetitions Mobility p26 Compensation p10
and heart rate.
Twisting Lunge Twisted Lunge
When you finish, with your final exercise and final heart rate and have it recorded
above, then perform 1 round of the cool-down which you will perform on your
Pigeon
Then, its time to tally the totals. Add your lowest of the attempts from the
Compensation p15
Folding
exercises between Flight 1 and 2 for your Score, and find the average heart rate
(add the 10 total heart rates, then divide by 10) to check that over the entire
Shinbox Twist
program your average was within the target. Do the same for Technique, Effort and Mobility p06
DAY 9 7 : X R AY M O B I L I T Y
Date

DIRECTIONS:
heart rate maximum.
Mobility Drill
Mobility p16
times total).
Mobility p14
Tripod Overhead
Handcuff
Mobility p09
DAY 9 8 : X R AY C O M P E N S AT I O N
Date

DIRECTIONS:
Compensation Drill
Compensation p30
Compensation p14
Shin Dancer Bridge
Compensation p05
DAY 9 9 : X R AY
AFAP/T WORKOUT
Date


Box Step-up 50 reps
Exercise p24
Parallette/Box Knee Press 50 reps

Exercise p29
Ring/Strap Knee to Chest 50 reps

Exercise p19
Kettlebell Push Press (8kgs) reps: 25 right / 25 left

Exercise p42


performed on your mobility day of this cycle. Knee to Chest Upward Facing Dog
Push Kick Compensation p30
Then perform the prescribed number of repetitions for each Mobility p16
exercise as fast as possible with very good technique, but no Locust
longer than twenty minutes. Go as slow as you can continue Inside Shoulder Compensation p14
Circle
Mobility p14 Shin Dancer Bridge
Compensation p18
When you finish all of the repetitions, check the clock, then take
your heart rate, and write your time elapsed, your final heart rate Tripod Overhead
as well as your Technique, Effort and Discomfort level. If you Mobility p31 Clasped Hand
cannot do that much at the beginning, you MUST at least record Forward Fold
and write down your elapsed time and your heart rate. Handcuff Compensation p05
Mobility p09
DAY 1 0 0 : X R AY
AFAP/T WORKOUT
Date


Box Step-up 50 reps
Exercise p24
Parallette/Box Knee Press 50 reps

Exercise p29
Ring/Strap Knee to Chest 50 reps

Exercise p19
Kettlebell Push Press (8kgs) reps: 25 right / 25 left

Exercise p42


performed on your mobility day of this cycle. Knee to Chest Upward Facing Dog
Push Kick Compensation p30
Then perform the prescribed number of repetitions for each Mobility p16
exercise as fast as possible with very good technique, but no Locust
longer than twenty minutes. Go as slow as you can continue Inside Shoulder Compensation p14
Circle
Mobility p14 Shin Dancer Bridge
Compensation p18
your heart rate, and write your time elapsed, your final heart rate Tripod Overhead
as well as your Technique, Effort and Discomfort level. If you Mobility p31 Clasped Hand
cannot do that much at the beginning, you MUST at least record Forward Fold
and write down your elapsed time and your heart rate. Handcuff Compensation p05
Mobility p09
DAY 1 0 1 : YA N K E E M O B I L I T Y
Date

DIRECTIONS:
heart rate maximum.
Mobility Drill
Mobility p21
times total).
Floor hip Worm
Mobility p05
Handcuff
Frog Leg Swim

Mobility p07
DAY 1 0 2 : YA N K E E C O M P E N S AT I O N
Date

DIRECTIONS:
Compensation Drill
workout. Three Leg Down Dog
Compensation p27
(three times total). Flying Locust
Compensation p11
Wind removing
Compensation p31
DAY 1 0 3 : YA N K E E
20/10X8+60 WORKOUT
Date

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


Prone Shoulder Three Leg Down
Then perform 8 sets in a row of an exercise: 20 seconds Circle Dog
section above.
Floor hip Worm Flying Locust
take your heart rate, and write it down under HEART Clasped Hand
RATE as well as your Technique, Effort and Discomfort Handcuff Forward Fold

Frog Leg Swim Wind removing
perform on your compensation of this cycle Mobility p07 Compensation p31
DAY 1 0 4 : YA N K E E
20/10X8+60 WORKOUT
Date

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


Prone Shoulder Three Leg Down
Then perform 8 sets in a row of an exercise: 20 seconds Circle Dog
section above.
Floor hip Worm Flying Locust
take your heart rate, and write it down under HEART Clasped Hand
RATE as well as your Technique, Effort and Discomfort Handcuff Forward Fold

Frog Leg Swim Wind removing
perform on your compensation of this cycle Mobility p07 Compensation p31
DAY 1 0 5 : Z U L U M O B I L I T Y
Date

DIRECTIONS:
heart rate maximum.
Mobility Drill
Hitchhiker
Mobility p12
times total).
Mobility p23
Backstroke

Mobility p16
DAY 1 0 6 : Z U L U C O M P E N S AT I O N
Date

DIRECTIONS:
Compensation Drill
workout. Seal
Compensation p16
(three times total). Sleeping Warrior
Compensation p21
Downward Facing Dog
Compensation manual as long as you perform at compensation p06
Upward Facing Dog
Compensation p30
DAY 1 0 7 : Z U L U
AFAP/T WORKOUT
Date


Clubbell Two-Handed Swipe (15lbs) reps: 50
Exercise p05
Kettlebell Deadlift reps: 50

Exercise p37
Jump-up Pullup reps: 50

Exercise p77
Box Step-up reps: 50

Exercise p24


performed on your mobility day of this cycle. Hitchhiker Seal
exercise as fast as possible with very good technique, but no Rolling Sleeping Warrior
Shoulder Blade Compensation p21
repetitions, and with very good technique. Mobility p23 Downward Facing
Backstroke Dog
your heart rate, and write your time elapsed, your final heart rate Mobility p04 compensation p06
cannot do that much at the beginning, you MUST at least record Upward Facing Dog
and write down your elapsed time and your heart rate. Compensation p30
Knee to Chest
Perform 1 round of the cool-down which you will perform on your Push Kick
compensation of this cycle. Mobility p16
DAY 1 0 8 : Z U L U
AFAP/T WORKOUT
Date


Clubbell Two-Handed Swipe (15lbs) reps: 50
Exercise p05
Kettlebell Deadlift reps: 50

Exercise p37
Jump-up Pullup reps: 50

Exercise p77
Box Step-up reps: 50

Exercise p24


performed on your mobility day of this cycle. Hitchhiker Seal
exercise as fast as possible with very good technique, but no Rolling Sleeping Warrior
Shoulder Blade Compensation p21
repetitions, and with very good technique. Mobility p23 Downward Facing
Backstroke Dog
your heart rate, and write your time elapsed, your final heart rate Mobility p04 compensation p06
cannot do that much at the beginning, you MUST at least record Upward Facing Dog
and write down your elapsed time and your heart rate. Compensation p30
Knee to Chest
Perform 1 round of the cool-down which you will perform on your Push Kick
compensation of this cycle. Mobility p16

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26

The TACFIT26 Daily Journal

The TACFIT26 Daily Journal Level 1

Scott Sonnon, Chief Operations Officer

Day 1 mobility Day 2 Compensation Day 3 Qual Day 4 Qual

Day 5 mobility Day 6 Compensation Day 7 Alpha Day 8 Alpha

Day 9 mobility Day 10 Compensation Day 11 Bravo Day 12 Bravo

Day 13 mobility Day 14 Compensation Day 15 Charlie Day 16 Charlie

Day 17 mobility Day 18 Compensation Day 19 Delta Day 20 Delta

Day 21 mobility Day 22 Compensation Day 23 Echo Day 24 Echo

Day 25 mobility Day 26 Compensation Day 26 Foxtrot Day 28 Foxtrot

Day 29 mobility Day 30 Compensation Day 31 Golf Day 32 Golf

Day 33 mobility Day 34 Compensation Day 35 Hotel Day 36 Hotel

Day 37 mobility Day 38 Compensation Day 39 India Day 40 India

Day 41 mobility Day 42 Compensation Day 43 Juliet Day 44 Juliet

Day 45 mobility Day 46 Compensation Day 47 Kilo Day 48 Kilo

Day 49 mobility Day 50 Compensation Day 51 Lima Day 52 Lima

Day 53 mobility Day 54 Compensation Day 55 Mike Day 56 Mike

Day 57 mobility Day 58 Compensation Day 59 November Day 60 November

Day 61 mobility Day 62 Compensation Day 63 Oscar Day 64 Oscar

Day 65 mobility Day 66 Compensation Day 67 Papa Day 68 Papa

Day 69 mobility Day 70 Compensation Day 71 Quebec Day 72 Quebec

Day 73 mobility Day 74 Compensation Day 75 Romeo Day 76 Romeo

Day 77 mobility Day 78 Compensation Day 79 Sierra Day 80 Sierra

Day 81 mobility Day 82 Compensation Day 83 Tango Day 84 Tango

Day 85 mobility Day 86 Compensation Day 87 Uniform Day 88 Uniform

Day 89 mobility Day 90 Compensation Day 91 Victor Day 92 Victor

Day 93 mobility Day 94 Compensation Day 95 Whiskey Day 96 Whiskey

Day 97 mobility Day 98 Compensation Day 99 Xray Day 100 Xray

Resting Heart Rate Heart Rate Maximum No Intensity Mobility

Resting Heart Rate Heart Rate Maximum Low Intensity Compensation

Resting Heart Rate Heart Rate Maximum Moderate Intensity Workout

Exercises Sets Scored Heart Rate Technique Effort Discomfort

sit thru hip

Score: Add the lowest of 8 sets Average Average Average Average

DIRECTIONS: Warmup Cooldown

Resting Heart Rate Heart Rate Maximum High Intensity Workout

Exercises Sets Scored Heart Rate Technique Effort Discomfort

sit thru hip

Score: Add the lowest of 8 sets Average Average Average Average

DIRECTIONS: Warmup Cooldown

Resting Heart Rate Heart Rate Maximum No Intensity Mobility

Knee to Chest Push Kick

Resting Heart Rate Heart Rate Maximum Low Intensity Compensation

Resting Heart Rate Heart Rate Maximum Moderate Intensity Workout

Exercises Sets Scored Heart Rate Technique Effort Discomfort

Score: Add the lowest of 8 sets Average Average Average Average

DIRECTIONS: Warmup Cooldown

Resting Heart Rate Heart Rate Maximum High Intensity Workout

Exercises Sets Scored Heart Rate Technique Effort Discomfort

Score: Add the lowest of 8 sets Average Average Average Average

DIRECTIONS: Warmup Cooldown

Resting Heart Rate Heart Rate Maximum No Intensity Mobility

Prayer Shoulder Plyo

Resting Heart Rate Heart Rate Maximum Low Intensity Compensation

Resting Heart Rate Heart Rate Maximum Moderate Intensity Workout

Exercises Repetitions Scored Heart Rate Technique Effort Discomfort

Score: Average 4 Repetition Totals Average Average Average Average

DIRECTIONS: Warmup Cooldown

Resting Heart Rate Heart Rate Maximum High Intensity Workout

Exercises Repetitions Scored Heart Rate Technique Effort Discomfort

Score: Average 4 Repetition Totals Average Average Average Average

DIRECTIONS: Warmup Cooldown