Homewood
30 R/L External Rotation https://www.youtube.com/watch?v=YcyMmZqnXWk
coach KB swings
Push-up gauge for Beat the Clock
If you can do more than 20 perfect push ups stay on toes
10-15 primal setup
10 or less go knees
Round 1
8 swings Green/Black
8 push ups
8 Front squat 2 Purple/ 2 red
4 burpees
Round 2
9 swings
9 push ups
9 Front squat
5 burpees
round 3
10 swings
10 push ups
10 front squats
6 burpees
and so on till it no longer possible
round 4 11/7
round 5 12/8
round 6 13/9
round 7 14/10
record completed number of rounds
4 solid, 5 great, 6 elite, 7 max
amrap
run 300
6 alt band curls R/L =1 6 double
15 decline sit-ups beast mode add weight
6 kb sea saw press press R/L=1 / 6 double press on
sled row
2 min blitz
furpee- BE thrusters- half burpee- mnt climbers -vups – bicycles
Neg flys ON FLOOR 8-12
band resisted situp max 8-12 use a partner to hold feet
2x
B.
15 landmine rows R/L
10- 15 RDL
12 bent over reverse flys
4x
15 band glute kick back R,L
10 DB OH tricep ext 2-2 cadence
15 band tricep kick back
3x
15 low back ext
15 kb side raise
25 band tricep pushdowns
3x
A. Gorilla row- dead-lift (4 within the 10 sec )
4x
rest 30 sec between each station
B. Russian twist (small med ball) – run turf (advanced do half way then all the way) –
4x
C. lat jump (over rope and back )- rope power slam (8)
4x
D. Band chest press- jumping row (5)
4x
E. Band Front squat/ band press (7) black/purple
4x
F. weighted Wall sit- jump squats (7)
G. Jumping pullup – bosu pushup ( 5/8) Or trx row -pushup
4x
Abs
25 W sec
Side plank pulsating R hold R
L -L
One legged V-up R
L
bicycles
do A-G 20-10 beat the clock section 3x each
Abs
25 W sec
Side plank pulsating R hold R
L -L
One legged V-up R
L
bicycles
after set 2 lat med ball pass and 3 med ball dunk to lat shuffle on command
60/20
Heave and retrieve https://youtu.be/UpVG0ShoC54
round house 3 R/ 3L
step jumps – box jumps (squats) at halfway https://www.youtube.com/watch?v=r90WzgoOpQE
band walk 3 R/L https://youtu.be/A0cFNwXJNuU
snakes- inside out circles https://youtu.be/7W9BM0rjUVc
https://youtu.be/KI4yWBFt6dQ
2x
stretch – https://www.youtube.com/watch?v=QLSGBsMcYLA
8-12 Dips {dip bars on opposite side of green clets) https://www.youtube.com/watch?v=DcxMgoLamy0&feature=youtu.be
12-15 Band tricep pushdown https://www.youtube.com/watch?v=WSOQazmtFLo&feature=youtu.be
2x
10 Landmine Front Squat 3 pulse +- 1 full rep =1
NEW version ! glute kick back
2x
8-12 Dips
12 -15 Band triceps pushdown
2x
Not a typo do that 2x again for 4 sets
extra credit *
10 SL glute bridge on bosu
30 kb swing
2x
30W/15R
band resisted jump squats – https://youtu.be/k-Ju_lcCTjo (ude lower clet)
trx high row
explosive push ups ( mod for less than 15 on toes band assisted https://youtu.be/DVwTfJgM2-A
sled fwd/ back ward push
3x
100 wall ball squats every rest (anytime you stop moving) DO – https://www.youtube.com/watch?v=dpBlrmPcg2U&feature=youtu.be
12trx tricep ext
7 min amrap
12 BSS lunge r-l https://www.youtube.com/watch?v=Mw-D5ahSQxg
12 Trx push-up 3-3 cadence
7 min amrap
12 Kb rows r-l https://youtu.be/dBrDr59R7Rc
double clinch grip if needed to go heavier https://youtu.be/6gSmrVkpCWQ
12 kb Complex 12 floor press- 20 sissors- 3 NEG https://www.youtube.com/watch?v=-3hTkKK89kk
7 min amrap
4 Pull push Sled https://www.youtube.com/watch?v=QOah6cwYZZY
15 band twist r-l
decide you final segment
min 1 – 10 squat
min 2 -11 squat
min 3- 12 squat
mins 4- 13 squat
mins 5 – 14 squat
min 6- 15 squat
Abs
side v -ups 30 sec R-L
in and out 30 sec (knee straight or bent)
swivel plank 45 sec
cannonballs 25 sec
bicycles 20 sec
rest
repeat with 10 sec less on everything
pushups
trx rows
attached band sprints
goblet squats
facepull
8-12 barbell bench row
band plank pull 3 R-3 L for 3x
8-12 DB shoulder press
4x
glute bridge inner thigh squeeze combo
2-2
2-2
3-3
3-3
3-3
2-2
2-2
run rack bicep curls (just 3 drops sets )
3x
Stair way to heaven
25 weight step ups R and L
25 crossover stepups R–L
25 step up step up squat
1. Sally up-down ( pushups)
20-10
B.jack press https://www.youtube.com/watch?v=Hbs1eNxYTXw 15/25
sumo squat to high pull Green/yellow
4x
2.jump around (kris cross) (squat jumps- wall sit)
20-10
C. KB Row R
L
4x
3. AC/DC Thunder Struck (Burpee for every Thunder hold plank in between)
20-10
D. rope switch step https://www.youtube.com/watch?v=VR6FIknkxSE
in out hops straddle plate or small box
4x
4. Queen we will rock you (Russian twist R-L, every time you hear stop stop clap- ) [stop restart music as needed}
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A. 15 KB Floor press green/blue https://www.youtube.com/watch?v=NE4qwxx4Lfg
15 bosu bicep curls
20-10
V-ups
bosu mnt climber
2x
Amrap 4 min
B. 20 band primal row https://www.youtube.com/watch?v=iGL-yliwZEY
20 TRX tricep pushdowns https://www.youtube.com/watch?v=h6tQmRu9h2E
20-10
TRX jump knee tuck-isometric ab hold
4x
Amrap 4 min
C. 12 leg curls sliders
12 box jumps
20-10
flutter plank or hip tap
4x