Week 1, Workout 1
Joint mobility/Primal Move
2×30 sec swings
2×10 around the world
2×5 halos
3×6 double KB squats
3×6 double KB military press
3×8 good morning stretch
5×10 snatches L/R
3×30 sec pullover crunches
Stretch
Week 1, Workout 2
Joint mobility/Primal Move
5×20 sec jumping rope with 10 sec rests between
3×3 windmills L/R
3×10 double KB lunges (5 per side)
3×5 overhead squats
4×4 double KB push press
4×8 pullover sit ups
4×12 box jump
4×20 sec planks
Stretch
Find demonstration videos of most exercises on the YouTube playlist.
Click on the number below that corresponds to the week of training you’re in.
Week 2, Workout 1
Joint mobility/Primal Move
3×30 sec Scorpions
3×20 sec Air squats
5×3-5 Double bells squats
5×3 Sitting military press (double bells)
3×12 Burpees
3×12 Snatches (6 per side)
3×12 Push press
3×12 V – ups
Week 2, Workout 2
Joint mobility/Primal Move
5×20 sec Hand to hand swings
5×10 sec rest
5×5 Single leg deadlifts L/R
5×5 Snatches per side
3×5 Back lunges with rotation per side
3×10 Jump lunges R/L
3×15 Push ups
3×10 Burpees
3×20 sec Side crunches per side
3×20 Regular crunches
Stretch
Click on the number below that corresponds to the week of training you’re in.
Week 3, Workout 1
Joint mobility/Primal Move
3×20 sec planks
50 swings, 10 bodyweight squats
40 swings, 20 bodyweight squats
30 swings, 30 bodyweight squats
20 swings, 40 bodyweight squats
40 swings, 50 bodyweight squats
3×3 get ups per side
4×5 double bells cleans
4×5 double bells squats
4×10 push ups
3×20 sec pullover crunches
Stretch
Week 3, Workout 2
Joint mobility/Primal Move
3×20 seconds side planks, per side
6×10 swings
3×8 rack lunges, per side
3×8 bear crawls, per side
6-9-12 burpees
6-9-12 push ups
6-9-12 jump squats
3×30 seconds side crunches, per side
Stretch
Click on the number below that corresponds to the week of training you’re in.
Week 4, Workout 1
Joint mobility/Primal Move
3×30 seconds hand-to-hand swings
3×5 halos per side
3×5 get ups
3×6 goblet squats
3×4 sitting military press
10-9-8-7-6-5- burpees
6×20 v-ups
Stretch
Week 4, Workout 2
Joint mobility/Primal Move
3×15 air squats
3×10 diamond kettlebell push ups
3×5 lunges per side (bodyweight)
4×8 double kettlebell deadlifts
4×8 triceps extensions
4×8 double kettlebell clean
4×5 pullover sit ups
4×20 seconds Russian twist
Stretch
Click on the number below that corresponds to the week of training you’re in.
Week 5, Workout 1
Joint mobility/Primal Move
8×20 sec jumping rope
8×10 sec rest
10-9-8-7-6-5-4-3-2-1-sec snatches (L/R)
4×6 sumo squats
4x6double cleans
4×3 double press
3×10 pikes( TRX or stability ball)
3×20 sec knee tucks
Stretch
Week 5, Workout 2
Joint mobility/Primal Move
3×10 bodyweight squats
3×10 push ups
3×10 swings
5×5 double dead lifts
5×5 double high pulls
5×5 bridge press (with 2 kettlebells)
5×20 butterfly sit ups
Stretch
Click on the number below that corresponds to the week of training you’re in.
Week 6, Workout 1
Joint mobility/Primal Move
2×30 second swings
2×10 around the world
2×5 halos
3×6 double squats
3×6 double military press
3×8 good morning stretch
4×10 burpees
4×10 push ups
5×5 pullover crunches
Stretch
Week 6, Workout 2
Joint mobility/Primal Move
3×20 second planks
3×1 bodyweight windmills
3×3 windmills L/R
3×3 Turkish get ups
4×4 2 kettlebell push press
4×8 pullover sit ups
4×12 jump squats
4×20 second v-ups
Stretch
Click on the number below that corresponds to the week of training you’re in.
Week 7, Workout 1
Joint mobility/Primal Move
3×20 bench dips
3×20 seconds air squats
5×10 triceps extensions
5×3-5 double kettlebell squats
5×3 sitting military press (double kettlebell)
3×12 burpees
3×12 snatches (6 per side)
3×12 push press
3×12 pullover crunches
Week 7, Workout 2
Joint mobility/Primal Move
3×30 seconds bodyweight bear crawl
5×5 single leg dead lifts L/R
5×5 snatches per side
3×5 reverse lunges with rotation per side
3×10 double kettlebell swings
3×10 jumping lunges L/R
3×15 push ups
3×5 pullover crunches
3×20 seconds side crunches per side
Click on the number below that corresponds to the week of training you’re in.
Week 8, Workout 1
Joint mobility/Primal Move
3×5 bodyweight lunges
3x5side lunges, per side
3×5 push ups
4-3-2-1 get ups, per side
4×5 double kettlebell cleans
4×10 burpees
4×15 v-ups with light kettlebell
Stretch
Week 8, Workout 2
Joint mobility/Primal Move
8×20 second swings
8×10 second rest
3×5 double kettlebell squats
3×5 see saw presses, per side
6-9-12 burpees
6-9-12 push ups
6-9-12 jump squats
3×30 second side crunches, per side
Stretch
Click on the number below that corresponds to the week of training you’re in.
Week 9, Workout 1
Joint mobility/Primal Move
2×20 second planks
2×20 second side planks per side
3×5 get ups
3×8 goblet squats
3×4 sitting military press, per side
4×5 pull over sit ups
Stretch
Week 9, Workout 2
Joint mobility/Primal Move
2×10 scorpions, per side
2×10 overhead squats
2×10 dips
3×20 swings
3×5 halos, per side
4×8 double kettlebell dead lifts
4×8 double kettlebell clean
4×8 diamond kettlebell push ups
6×20 sec Russian twist
6×20 sec butterfly sit ups
Stretch
Click on the number below that corresponds to the week of training you’re in.
Week 10, Workout 1
Joint mobility/Primal Move
4×15 swings
4×10 around the world
4×5 tall kneeling halos
3×10 snatches (L/R)
4×5 double kettlebell rack quats
4×4 double press
4×3 double cleans
3×20 pullover crunches
3×20 second knee tucks
Stretch
Week 10, Workout 2
Joint mobility/Primal Move
2×10 bodyweight squats
2×10 push ups
2×10 swings
3×5 windmills per side
5×5 double deadlifts
5×5 double high pulls
5×5 bridge press
5×20 secs planks
Stretch
Click on the number below that corresponds to the week of training you’re in.
Week 11, Workout 1
Joint mobility/Primal Move
2×30 seconds hand to hand swings
2×30 seconds cross side push ups
3×6 double squats
3×6 double military press
3×8 good morning stretch
4×10 burpees
4×10 jump lunges
5×5 pullover sit ups
Stretch
Week 11, Workout 2
Joint mobility/Primal Move
3×20 seconds elbow planks
3×20 seconds elbow-to-the-knee planks
3×3-2×2-1x1Turkish get ups
4×12 push press
4×8 snatches per side
4×6 burpees
4×20 seconds v-ups
Stretch
Click on the number below that corresponds to the week of training you’re in.
Week 12, Workout 1
Joint mobility/Primal Move
3×20 bench dips
3×20 seconds air squats
3×12 burpees
3×12 double kettlebell high pull
3×12 push press
3×12 pullover crunches
5×10 triceps extension
5×3-5 rack squats per side
5×30 sec double kettlebell farmer’s walk
3×30 seconds Russian twist
Week 12, Workout 2
Joint mobility/Primal Move
2×5 bodyweight lunges per side
2×10 push ups
2×10 bodyweight squats
5×10 snatches per side
3×10 burpees
3×5 pull ups
5-5-3-3-1-1 goblet squats
3×20 seconds side planks per side
Stretch
Click on the number below that corresponds to the week of training you’re in.