December 2021 Programming

December 2021 Programming

This is where all of the programming for December 2021 can be found. Please download the training calendar PDF for a complete schedule.

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December 2021 Programming
  • 2020 Workout of the Year (WOY): Flow Waves 2.0

    Ooooweeee! It's the last dance of 2020, baby. What better way to celebrate a December to remember than with the WOY (Workout of the Year)?

    Download your custom workout posters in PDF format with complete instructions:

    https://rebrand.ly/WOY2020

    And here's your custom second pros app interval t...

  • 2021 Q4 Training Calendars

    5.11 MB

    Your training schedule for the final quarter of 2021 is fully outlined here!

  • 2021 WOY (Workout of the Year)

    INSTANT CLASSIC ALERT! This is the official 2021 Workout of the Year (WOY) piggy-backing on the boxing basics and pushup specialization work we did all year. Please take the time to share your post-workout report (PWOR) in the comments section below plus a brief 3-5 sentence testimonial about you...

  • 2021 WOW 12 Follow-Along Workout

    This week’s workout uses the exact same training template as last week. However, strategic variations or progressions will be added to every single move to maximize the training effect. If you’re unable to properly perform any new tweak, simply modify with the base move from the previous week. Sm...

  • 2021 WOW 15 Follow-Along Workout

    This is the FULL follow-along workout for WOW 15. You can connect to your big-screen via chromecast or HDMI connection. Please pay attention to the PIP (picture-in-picture) reminders of regressions or the variations from last week.

  • 2021 WOW 18 Follow-Along Workout

    This is the FULL follow-along workout for WOW 18. You can connect to your big-screen via chromecast or HDMI connection.

  • 2021 WOW 21 Follow-Along Workout

    This is the full follow-along workout for WOW 21. TDBJ members typically do it on Wednesdays and Fridays after doing EXPRESS on Mondays. But you can feel free to play around with a Wednesday/Saturday or even Thursday/Sunday split if desired/needed. Please cast to your big-screen TV via chromecast...

  • 2021 WOW 24 Follow-Along Workout

    This is the full follow-along workout for WOW 24. TDBJ members typically do it on Wednesdays and Fridays after doing EXPRESS on Mondays. But you can feel free to play around with a Wednesday/Saturday or even Thursday/Sunday split if desired/needed. Please cast to your big-screen TV via chromecast...

  • 2021 WOW 27 Follow-Along Workout

    This is the full follow-along workout for WOW 27. TDBJ members typically do it on Wednesdays and Fridays after doing EXPRESS on Mondays. But you can feel free to play around with a Wednesday/Saturday or even Thursday/Sunday split if desired/needed. Please cast to your big-screen TV via chromecast...

  • 2021 WOW 28

    CONTINUOUS WORK BODYWEIGHT TRAINING

    - Each round lasts 3 minutes
    - Rest a minute between rounds
    - There is an optional 5-10 minute starter and finisher

    OPTIONAL STARTER: 5-10 Minutes

    Shin Box to Squat to Lunge

    ROUND 1: Hollow-Body to Bridge/Airplane Flow

    ROUND 2: Marching to Skipping Progres...

  • 2021 WOW 29

    WOW 29: 10-MINUTE TORCHERS

    CONTINUOUS WORK BELLS TRAINING

    - Each round lasts 10 minutes
    - Rest 2 minutes between rounds
    - There is an optional 5-10 minute finisher

    ROUND 1: Core-Crusher Complex AMRAP

    - 3 Single-Arm Situps
    - 3 Lateral Hinges
    - 3 Seated Overhead Presses
    - 3 Decline/Bridge Floor...

  • 2021 WOW 30

    Yo! Due to an injury, I'm unable to film this workout. I uploaded a video of the programming image (there is also a downloadable PDF) to allow for questions and post-workout reports in the comments section underneath this video. If you've been with us all year, you should be familiar with all of...

  • 2021 WOW 31

    This simple but deadly routine is one of my favorite bodyweight workouts of all-time.

    - 1 Minute Crawling (or Planking or Pushups)

    - 2 Minutes Lunging (Walking or In-Place)

    - 3 Minutes Running (or Walking)

    That's 1 round that takes 6 minutes to complete. Perform up to 10 total rounds for a 60...

  • 2021 WOW 32

    DUMBBELL DYNAMITE 🧨

    6 Workouts-In-One!

    Pick any combination of these flows to create a custom workout based on your schedule. If doing multiple flows, rest at least 1-2 minutes between them.

    6-MOVE SHOULDERS FLOW

    Heavier Load: 5 Reps Each
    Lighter Load: 10 Reps Each

    Reverse Flys
    Lateral Rai...

  • 2021 WOW 33

    WOW 33 features one of my all-time favorite training templates, ATLR Stacks.

    A: Activation
    T: Thunder (Heavy)
    L: Lightning (Medium)
    R: Rain (Light)

    Here's how it works:

    ACTIVATION: This is a lower-intensity, lighter loading movement designed to lock-in perfect joint positioning and activate t...