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.
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:
And here's your custom second pros app interval t...
2021 Q4 Training Calendars
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 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 🧨
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
2021 WOW 33
WOW 33 features one of my all-time favorite training templates, ATLR Stacks.
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...