Homewood

Win It

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Win It

Bootcamp
MTWI restart every min 4x

A. 3 atomic KB avg 26/35 beast mode 35/44 https://youtu.be/sTRF3OKDtGM
2 lateral burpee

B. 14 overhead lunge (med ball)
7 trx pull up https://www.youtube.com/watch?v=z7oXHRe2U80

C. 6/8 push-up renegade rows https://www.youtube.com/watch?v=kRCNyU9uDYo
5 box jump

D. 20 SS Band Row https://www.youtube.com/watch?v=rOX1ML3sZmc
15 bench leg lift

[attach bands for twist}

20-10 4x last round each station touch n jump for 10 sec

A. med ball sit ups
B.trx mnt climber (slow)
C. rope switch step https://youtu.be/VR6FIknkxSE
D. band twist R-L 2x

Never Give Up

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Never Give Up

Reps
7/10 inverted Row
7 lunge curls R/L hold lunge position while curling
14 monkey squats
7 kb clean press R-L
30 Russian twist
3x

12 one arm kb swing R-L https://youtu.be/jaFPvE-tX7A
20 skaters on bosu (1 sec pause)
12-15 clapping push ups
12 bench situps
sled Row
3x

Guys
5 TRX lying curl https://youtu.be/kRVCEw0hd98
20 lateral raise
3x

Ladies
30 med ball squeeze
12 band kick back https://youtu.be/p_0qG6FN_ZU
sled run
2x

Do you feel LUCKY

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Do you feel LUCKY

Bootcamp
take out jokers and spades
on the 7th card that = how many meters/2 to row or run or so 6 of hearts 6/3=300m 10 or face card 10/2=500
Reps will be derived from number of card – Workout is done as group Everybody does same number of reps

First 4 sets
KB Row R/L
Situps
SA KB Squat (Split reps for R-L) so draw 8 4 squats R arm- 4 with the left arm
Pushups
KB tricep ext 3-3 cadence
FWD BW Thruster

On 7th flip this determines
Last 3 sets
Burpee
leg curls slider
Pullups
alligator with band R+L= 1
trx jumping lunge R+L=1
TRX curl

Stretch

The Kettlebell Crush

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The Kettlebell Crush

Pre-Workout
30 shoulder external rotation R/L
20 low back ext with stretch
Abs of Steel
15 sec side raises R-L then 15 sec hold
20 sec bicycle crunches
2x only 10 sec on round 2
Run 200

20sec TRX Roll Bridge (go on ground)
30sec crunches
2x only 15 sec on round 2

Minute to Win It https://www.youtube.com/watch?v=S
MTWI . x 9 Mins
min 1 – 20 kb swings 20 mnt climbers
min 2 Push Press x 10 R/10L
min 3 – SA Loaded Squat 8R/8L (get deep)
3x

Rest 1 Full Minute

MTWI x 9 Mins
min 1 – Goblet Squat 15 -15 jumping jacks
min 2 – 10/15 Pushups- 10 Vups
min 3 – KB Row R/L 10

Reps
SL KB Row 8 R/L https://www.youtube.com/watch?v=n0s4b4NvToI
20 plank flutters https://www.youtube.com/watch?v=sBtJ_7fFWgk
Hop scotch w med ball 3x
10 kneeling med ball twist https://www.youtube.com/watch?v=8JX4I-yNDGA
12 TRX Tricep ext /24 karoke lunge RL=2
2-3x

why

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why

LIFT
MTWI (add 1 rep every min )
B. barbell squat 8-9-10-11-12-13-14-15
on last min you have 1 min to complete the 15

15 R/Lband vertical adduction purple https://www.youtube.com/watch?v=Hwv7Uui1I7s
5 stabilizer squats on bosu Go BAREFOOT ! 5-5 hold-5 cadence
m Activation barbell pullups 6 reps 5 sec neg w 2 sec hold at bottom (last set hold till failure)
3x

m Activation trx tricep ext 6 reps 5sec neg w 2 sec hold at bottom (last set hold till failure)
25 barbell slider calf raises https://www.youtube.com/watch?v=Hwv7Uui1I7s
3x

Arm -Ab

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Arm -Ab

boom

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boom

LIFT
6-8 Band Resisted Bench Press (folded yellows on green clet) 75 percent
12 trx twist https://www.youtube.com/watch?v=tf1hJv05n4Q
4x

BSS lunge (advanced) 5-7 hold trx SS lunge 1 sec hold -1 lunge, 2sec hold 2 lunges to 7
15 vertical band adduction R/L
3x

Bootcamp
12 jumping pullup (chest to bar) mod trx squat row
12/ 15 incline db bench press
sled row
12 R+L=1 russian twist
12 wall ball
3x

1 min intervals
punch combos
Spin

Stretch
30 bw supscapular raises
ankle cross stretch
trx hip stretch
hip flexor

Suicide Alley

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Suicide Alley

Pre-Workout
foam roll inner thigh

CardioFusion
3 min (45 sec swap)
row – curl press -row – curl press 1x
up -sprint- band punches -reverse 1x
10 med ball slam 3 lat shuffle to 10 tricep ext amrap

(everyone) suicide 3 min
10 med ball v-up
10 wall ball thruster
10 touch jump

2 min (1 min swap)
row – curl press
lat shuffle to 10 kb tricep ext amrap
spin

2 min suicide
10 wall ball thruster
10 touch jump

1 min
row
lat shuffle
spin

1 min suicide
10 touch jump

20/10
kb air climber/ kb pull over
3x
kb swing / run n touch 2x
3x

NS

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NS

Pre-Workout
bench low back stretch 30 sec min

LIFT
6-8 Band Resisted Bench Press (folded yellows on green clet) 75 percent
12 curtsy landmine R/L
3x

12-15 DB pullover https://youtu.be/_oqq1XAVjy8
12-15 incline bench press
3x

12 Barbell glute bridge (1sec pause at top)
10-12 db rear delt raise ( during glute bridge )
3x

21’s low -mid- full pushups on elevated pushups – use 2 boxes
(During pullover)
21 crunches
2x

12-15 band bag chest fly https://youtu.be/EtwDiKt5cAA
20 ALT Db bicep curl (slow on way down)
10 3×3 cadence (set up low) dips feet on ground (unless can do BW dips – no bands)
3x

Reps
100 band tricep kick back https://youtu.be/gKKDgArjwFo
every time you stop do 30 calf raises (10 toes in- 10 toes out- 10 toes neutral)

Round 9

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Round 9

Pre-Workout
practice SRDL – use wall or trx if needed
TRX stretch https://youtu.be/4PIJb8dHgXk
10 warm up set of squats at 50%
10 barbell pullups
Warm Up 2
Warm up 2

Rocking ham
star gaze
Push-up – pull rotator rotation
Reverse hip walks
Back stroke
Reverse lunge twist
Seal jacks

LIFT
5-8 deloaded squat 95% https://www.youtube.com/watch?v=_rh_CEGYs6Y&feature=youtu.be
3-5 neg pullups https://youtu.be/2V9USNE1wdk
4x
9 Rounds (Time)
Each exercise has 9 reps each grouping must be done 3x on last round of final round 3 full burppes after each exercise

Sec 1
Pistol squat R-L
Kb push press red/ purple
KB Rows R-L black / green

3x
on set 3 do 3 full burppes after each exercise

Sec 2
TRX Leg Curl- slow on out
TRX Inverted Row
roundhouse R 9- L 9
3x

on set 3 do 3 full burppes after each exercise

Sec 3
Band starfish yellow / red
KB SRDL R/L red kbs/ black kbs

DB snatch R/L 25/35 min

3x
on set 3 do 3 full burppes after each exercise

Reps
50 crunches
50 bicycles
50 sec in the plank