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TSF: Online Community , Workout Day 12(March 31th) aside

Warm Up 3 Rounds, Deliberate Pace: 8e Staggered Stance Single Leg Toe Touches :30 Reverse Bridge Plank 16 Plank Shoulder Taps Strength Complete 3 rounds for Quality: :10 Left-Side Captain Morgan (Right Knee Up + Toe Up) :10 Left-Side Captain Morgan (Left Knee Up + Toe Up) :15 Crow Position Hold :10 Right-Side Captain Morgan (Right Knee Up + Toe Up) :10 Right-Side Captain Morgan (Left Knee Up + Toe Up) Conditioning Burpee Capacity Continued: Beginner: 3 x 10 (rest :45 as fast as possible but consistent) 3 x 6 (rest :30) 3 x 4 (rest :10 between sets) Total volume: 60 burpees Intermediate/Advanced: 4 x 15 (Rest :45) 3 x 10 (Rest :30) 4 x 5 (as fast as ...

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TSF: Online Community , Workout Day 11(March 30th) aside

Hi Folks! Our strength focus day is back. Once again a lot of focus on pushing and pulling. Adjust the reps as needed, remember you want to prioritize good movement before quantity. As it make a MASSIVE difference in the long run. It can be hard, you just don’t want your mechanics/form falling apart. Walk that line occasionally you will step over it and that’s okay. End of the day listen to your body it knows best! Warm Up: 3 Rounds: 10 Alt Squat Thoracic Rotations 6e Side Plank Rotations 8 DB/KB Upright Rows If you do not have access to Dumbbells or Kettlebells for the rows get creative! Jugs of water, random things around the house, whatever works. Post ...

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TSF: Online Community , Workout Day 10(March 28th) aside

Hi Folks! A lot less volume today after a big week of training. If this is your first time doing a “10 minute squat” there is a good chance you won’t be able to stay down the whole time. Just do what you can, come up when you need to, give your legs a shake, and when ready get back down there. Our conditioning will involve a prescribed amount of work at the top of each minute. Spend the rest of the minute resting. Enjoy! Warm Up: Squat Therapy: Accumulate 10 minutes in the bottom of a squat.. Conditioning: EMOM 16: Odd: 2 Broad Jumps Even: :20 Mountain Climbers **Log your lowest mountain climber round score Cool Down: 3 Minute ...

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TSF: Online Community , Workout Day 9(March 27th) aside

Hi Folks! Today has a lower body focus in both the conditioning and accessory work. Legs will feel pretty heavy after all this. Enjoy! Warm Up: 4 Rounds, Deliberate Pace: 10 Seal Jacks
 10 Alternating Wide Stance Toe Touches
 10 Alternating Quadruped Shoulder Taps :20 Reverse Plank Bridge Conditioning: 4-5 Rounds, Fast Pace:
 :20 Isometric Squat hold Immediately into 12 Squat Jumps Rest :90 Accessory Work: Lower Body Flow : 12 Sliding Hamstring Curl 6e Cossack Squat/Side 6e Single-Leg RDL/Side  

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TSF: Online Community , Workout Day 8(March 26th) aside

Warm Up: 4 Rounds, Deliberate Pace: 10 Wide Stance Standing Forward Bends (flow between reps) 5 Plank + Shoulder Tap + Down Dog
 :20e Side Plank or Side Star Plank Strength: 3 Rounds: 6-12 1-Arm Strict Press If your dumbbell or kettlebell is too heavy to press, use a household object that is an appropriate weight. A jug of water, a can of beans, whatever makes sense and allows you to perform the movement appropriately. Have fun with it! Post your innovations! Conditioning: Burpee Capacity Continued: Beginner: 3 x 10 (rest :45 as fast as possible but consistent) 3 x 6 (rest :30) 3 x 4 (rest :10 between sets) Total volume: 60 burpees Intermediate/Advanced: 4 x 15 (Rest :45) ...

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TSF: Online Community , Workout Day 7(March 25th) aside

Hi Folks! Today we have an endurance bias that involves some running as well as some “for quality” work. For those of you that are just starting to follow along this is something that we have a large emphasis on in our programming. It’s not just about doing more work than before it about doing it better which will eventually make it easier.  If the running  is something you are new to or its been quite awhile please take it conservatively. We are just beginning to lay the foundations with all of these focuses, there will be more to come. Enjoy! Warm Up: Dynamic Range of Motion Flow Run through 8-12 reps of each movement in this flow, should only ...

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TSF: Online Community , Workout Day 6(March 24th) aside

Hi Folks! Today we are testing a bit movement capacity using the burpee. It’s a great movement to build some work capacity with and if we do this right you will be able to see some improvement when we retest. Then we will finish with some core work that will we build on moving forward. Enjoy!! On a different note I would really like to have a bit of an idea of who is following this program. I want a better idea of who is following as its always easier to program if you know your audience. Also would love any feedback you have, I generally appreciate negative/constructive feedback more but will happily take any of it. We are continually ...

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TSF: Online Community , Workout Day 5(March 23rd) aside

Hi Folks! Hope you had a good rest day yesterday. Today will have a strength bias/focus. You will see a bit of variance day to day on what we are focusing on. We are offering a program that is as balanced as possible. Hope you enjoy! Warm Up Wrist Extension PAILs & RAILs  Then… 3 Rounds: 3 Slow Swimmer’s Hovers  6 Yoga Push-Ups  Strength  Choose one of the super set options. Once completed move on to the pressing strength piece. Superset Option 1: A1) Tall Plank  Beginner: :30 Intermediate: :45 Advanced: 1:00 A2) :10-:15 Bottom of Push-Up Hold   Beginner/intermediate: use chair, railing, etc. to modify body load. Rest :60 x 3-4 rounds Superset Option 2: A1) :20 Wall Facing Handstand Hold  A2) :10-:20 Bottom ...

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TSF: Online Community , Workout Day 4(March 21th) aside

Warm Up 4-5 Rounds: 5e Cossack Squats 5e Lateral Bounds (or 5 more Cossacks) 5e Quadruped Shoulder Taps :30 Downward Facing Dog (+ calf march) Conditioning AMRAP 20:  5 Wall Walks or 10 Push Ups 10e Bodyweight Single Leg Romanian Deadlifts (or Split Stance Romanian Deadlifts) 15 V-Ups or Tuck Ups 20 Glute Bridges or Hip Thrusts   If you have questions please reach out. Aim to move at a consistent pace throughout. Post results to the Facebook page!

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