THIRTY THIRTY THIRTY

THIRSTY THIRTY THIRTY OVERVIEW

 

Select 6 Basic Primal Movements

Perform These Movements In A Circuit Format

Work For 30 Seconds

Rest For 30 Seconds

Repeat For 30 Minutes

 

RECOMMENDED PRIMAL PATTERNS

SQUAT: Bodyweight, Goblet, or KB Front

PUSH: Push Up, Standing Overhead Shoulder Press, Bench Press or Dips

HINGE: Kettlebell Swing, Kettlebell Cleans, Conventional or Sumo Deadlift

PULL: Bridge Row, Seal Row, Bent Row Variation, Chin Up or Pull-Up 

LUNGE: Reverse Lunge, Mid-Foot Lunge, Box Step Up, Cossack Squat

ROTATE OR LOADED CARRIES: Tactical Get-Ups, Turkish Get Ups, Suitcase Holds/Walks, Farmers Carry

ACCESSORIES: Ab Wheel Rollout, Hanging Leg Raise, incline Biceps Curl, Triceps Extensions

 

 

COACHING TIPS 

1. ​Start each workout with a three round circuit of 5 repetitions of Prying Goblet Squat, Hip Bridges and Haloes

2. Perform fast and loose drills between sets

3. Modify, don't miss! Feeling a bit stressed or fatigued? Train lighter or Scale Down The Movement

 

Our members use this program every MONDAY, WEDNESDAY & FRIDAY @ 8:00am -- CLICK HERE TO TRAIN WITH JOIN US!

 WARM UP

3 Rounds - 5 Reps Each

Prying Goblet, Hip Bridges, Halo

 

30 WORK / 30 REST/ 5 ROUNDS

FRONT SQUAT

DUMBBELL FLOOR

KETTLEBELL SWING

REVERSE GRIP ROW

AB ROLLOUT

UNLOADED TURKISH GET UPS

Finish The Training Session With Abs & Stretching