Monday Morning:
3 rounds of:
- 5 minute trampoline with breathhold and nasal breathing practice
- Handstand walks to wall x 10
- Handstand pop-ups x 10
- HanDstand side to side walks x 20 feet
- Finished with dry skin brushing in sauna and cold plunge
Monday Afternoon:
Upper Body Push:
- Loaded Pushup (Super Slow with body weight, feet on stability ball)
- Torso Twists
Upper Body Pull:
- Weighted Pull-up or Super Slow Pull-Up
- Banded Side to Side Walks
Lower Body Push:
- Front Squat
- Mountain Climbers
Lower Body Pull:
- Romanian Deadlift
- Walking Lunge
Tuesday Morning:
6x a 4 minutes uphill treadmill walk followed by 30 second sprint after each walk. Practice nasal breathing.
3x circuit (as explosively as possible) of:
- Kettlebell swings
- Superman
- Sandbell pulls
- Burpees
- Horizontal pull-ups with suspension strap
- Farmer’s walk with keg
Tuesday Afternoon:
- Kundalini in infrared sauna with cold plunge
Wednesday Morning:
5 rounds of:
- 100 trampoline jumps
- Plate walks – back to wall
- Little Big style setups
- Handstand shoulder taps
Finish with Infrared sauna, yoga, skin brushing.
Wednesday Afternoon:
1 hour tennis lesson
Thursday Morning:
4 rounds of:
- Superslow pushup (legs on stability ball)
- Superslow pullup (med ball between knees)
- Superslow goblet squat with kettlebell
- Superslow reverse hypers
Finish with infrared sauna and dry brushing.
Thursday Afternoon:
1 hour easy walk (long day of travel, so canceled anything harder than that)
Friday Morning:
4 rounds of:
- 2 min trampolining
- 5 to 50ft of handstand walk
- 10 strict toes to bar
- 10 plate walks – wall or freestanding
Friday Afternoon:
Did power but played with something different than complex sets:
6 rounds of:
- 30s Swings – Plank
- 30s Sledgehammer – Plank
- 30s Chainsaw – Plank
- 30s Fast Torso Twists/side – Plank
- 30s Sprint – Plank
- 30s Battlerope – Plank
Saturday Morning:
30 min AMRAP of:
- Handstand walk
- 3x rope climb
- Burpees
- Plank Taps
30 min:
- Hypoxic swim repeats in cold water
Saturday Afternoon:
- 30 minute walk with nasal breathing and breath holds
Traveling, so today turned into less of a “detox / cleanse day” and more of a “choose your own adventure day”.
Sunday Morning:
5 rounds of:
- Heavy bag rapid fire punches 60 seconds with nasal breathing only
- 1 minute jump rope with breath held as long as possible
- 50 mountain climbers nasal breathing only
- 5 heavy medicine ball “Around The Worlds” to each side
Finish with 10 minutes hypoxic swim repeats
Sunday Afternoon:
- 1 hour gymnastics training (private lesson in LA)
- 1/2 walk to Whole Foods for groceries (walk with box breathing the whole time: 4 in/4 hold/4 out/4 hold)