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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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...
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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...
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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 finisherOPTIONAL STARTER: 5-10 Minutes
Shin Box to Squat to Lunge
ROUND 1: Hollow-Body to Bridge/Airplane Flow
ROUND 2: Marching to Skipping Progres...
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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 finisherROUND 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...
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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...
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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 EachReverse 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...