Homewood

unfair advantage

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unfair advantage

Interval https://youtu.be/_wNJcuw63zw
1:30 W- 15 sec rest
trx curtsy to lat lunge R-L
partner burpee wall ball twist 2 slams- 1 burpee pass – swap other way at 45 sec
bear sled – i go you go – high knees other partner https://youtu.be/HRmLGyy2b5Y
row
2x

18 min amrap
6 OH heave and retrieve https://youtu.be/NiPDpKiEzSY
10 bench flutters R/L=1 – 10 knee tuck
20 R/L Band Twist
spin hill stand 1:30
40 alt bosu knee waves https://youtu.be/-dAq2WEBmhQ

side plank pulse 15 sec- hold 15 sec R
L
R
L
30 sec bicycles
30 sec spidermans
30 sec scissor mnt climbers

Oh 2 more things

Lucky 7 situp and inner thigh squeeze against med ball

lucky 7- kickouts 7R-7L-6-6,5-5 till 11

feeling it

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feeling it

Pre-Workout
find weight fro landmine squats
find band and height for exlosive pushups

Reps
10 Landmine Front Squat 3 pulse +- 1 full rep =1
12 R/L NEW version ! glute kick back https://youtu.be/DG3wtTH-FZ8
2x

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
12 R/L Glute kickback
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

you’ve only got 1

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you’ve only got 1

Pre-Workout
row or spin
find weight for landmine movments

Amrap https://youtu.be/dBmgRAivtTQ
A. 5 min amrap
12 landmine row R-L
6 landmine SS press R-L https://youtu.be/x0lHsoQf86Y?t=46s

[drop weight on landmine]

a.20W-10R
bench hop https://www.youtube.com/watch?v=e2vTld6ZuAs
landmine twist https://www.youtube.com/watch?v=ndtohBr8sgI

3x

B. 5 min
15 DB front squat https://www.youtube.com/watch?v=Edew5mv3G7I
15 Russian twist R-L= 1
15 lat raise

b.20w-10r
pulse wide grip trx row
sumo high pull double yellow/red
3x

C. 5 min
20 KB RDL https://www.youtube.com/watch?v=Uf83qkg3zeg
16 kb or db seasaw press (double 4 more for 20) https://www.youtube.com/watch?v=093VsfMBI_w
10 box jump

c.20 w-10 r
contra lateral https://www.youtube.com/watch?v=pRq274C7j8A
handcuffed v-ups https://www.youtube.com/watch?v=0cSIFUz4FVE
3x

D. 5 min Amrap
15 attached band chest https://www.youtube.com/watch?v=aLDX5u4XN8U red/black
15 band jump pull red https://www.youtube.com/watch?v=RC9rA7fwUog
15 band pull apart yellow https://www.youtube.com/watch?v=VEZpJvPrrjg

d. 20w-10r
trx tricep ext
frog jumps https://www.youtube.com/watch?v=7dUp_5eWahA

Become Better

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Become Better

Pre-Workout
myofascial release upper back and glutes

Bootcamp
7 min amrap

A. 10 R/L Landmine Curtsy lunge
10 landmine power press https://www.youtube.com/watch?v=FCEliuc6cPU
10 trx inverted row (1 sec hold) https://www.youtube.com/watch?v=Rf87wQkweKw

B. [hook up bands on sled]
15 band slider r-l [red black] https://www.youtube.com/watch?v=FAzuEebR24U
3 burpee to med ball slam { no pushups }
12 band lat raise https://www.youtube.com/watch?v=1SJCAKs79PE [yellow/red]
3 burpee to med ball slam https://www.youtube.com/watch?v=A9cmRb2SXEI

C. 15 seated jump squat https://www.youtube.com/watch?v=JVUN1uQy6Ec
15 jumping pull up https://www.youtube.com/watch?v=kDpF7UZCCog&t=12s
15 side raise R/L https://www.youtube.com/watch?v=EimhbyhoGLQ

D. 3 alternating dead-kb row-press https://www.youtube.com/watch?v=TdytB9JCVT4
3 agility https://www.youtube.com/watch?v=8HQIdP4P9q4&index=22&list=UUK4Yoeflfs0OKylRzGcOxxw

7×7
trx tricep ext or band
trx curl or band
renegade row

pull-push-int

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pull-push-int

LIFT
6-8 db bench press mActivation
8-12 pullups
3x

(14) 7/7 bent over row 7 pronated 7 supp
12-15 incline db press
3x

*extra credit
15 db fly https://youtu.be/_5_8ikOXw8s
15 attached band pull apart
2-3

30W -15 R
decline situps
jump rope (tramp)
evade
punch combo’s
wall ball
3x

New Year- New You

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New Year- New You

Pre-Workout
MR glutes on peanut
demo dips https://youtu.be/DcxMgoLamy0
New Year New You (Time)
terminator format eliminate last exercise after each round until you last round is 10 dips

10 dips
9 trx bicep curls
8 trx jump squats
7 pullups or barbell pullups
6 bench hop R+L=1
5 renegade rows – (pushup row R/L =1)
4 landmine SRDL red- black (dont count rep if foot touches)
3 00m on rower
2 – Sled Run 2x
1 min plank

Reps
band partner lateral shuffle turf down and back then switch do 2x each round https://www.youtube.com/watch?v=Yc89oqIWytg
12 band situps – https://www.youtube.com/watch?v=V3CDdoEotX8
push ups w forced reps https://www.youtube.com/watch?v=bSt2Njjo-W0
2x

RDL Hell

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RDL Hell

LIFT
12 landmine row R/L
8-12 RDL
3x

6-8 landmine SA press R/L (deceleration )
15 db leg curl https://youtu.be/agTBLStNriw
3x

12-15 band vertical pull (use handles)
turf walking SRDL https://youtu.be/o6B7KaAx2lM
3x

Blast
30-15(all out) – 15 R

standing press- squat press https://youtu.be/F_QpAgQ2U8k
rope waves w reverse lunges – switch step https://youtu.be/gOkNuVjNYYQ
band row- squat row
shuttle run -burpees
2-3x

extra or finisher
split
60 lat raises
120 calf raises

Countdown to 2019

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Countdown to 2019

Pre-Workout
foam roll upper back
MR upper back w peanut

Interval https://youtu.be/_wNJcuw63zw
20Work /10 rest

A. med ball overhead jumping lunge (use wall ball )
med ball slam https://www.youtube.com/watch?v=vivaW_b_KOw (use slam ball)
4x

B. rip saw https://www.youtube.com/watch?v=CRCsdkRZ19c
over head band tricep ext
4x

C. trx lat jump squat
trx wide grip row
4x

Countdown (Time)
100 fake jump rope
90 crunches
80 slider mnt climber R-L =1
70 attached band press
60 wing pushup

50 jumping pullup
40 V-ups
30 kb squat press green/red
20 multi- D lunge curl
10 man makers

Reps
50 fire hydrants R/L

Beat the clock

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Beat the clock

Pre-Workout
10-15 low back EXT
low back stretch 30 secs
https://www.youtube.com/watch?v=GtOtjmUgWQg

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

LIFT
bench press
SS lunge
5-4-3
3x

dips
sissy squat

trx tricep exy

2 min blitz
furpee- BE thrusters- half burpee- mnt climbers -vups – bicycles

Beat the Clock (AMRAP – Rounds)
30 sec to win it (start an exercise every 30 sec, add a rep every round)

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

Christmas Tree

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Christmas Tree

Pre-Workout
practice KB swings https://youtu.be/zb2cMTvIhI4
20 Foam Roller on Glutes
Christmas Tree (Time)
Round 1 (10)
decoration carry (farmer walk – 10 drops each at different location )
sled run
1000 m rower
10 liberty steps R-L Yellow/ Red
10 pullups or barbell pullups

Round 2 (20)
L3 atomic push-up or L2 push-up on toes L1 Primal pushups
jumping pull-up
decorations carry (farmer walk 20 drops)
multi- D lunge curls 15-25

Round 3 (30)
jumping pullup
slider leg curl

KB squat to high pull black -blue

Round 4 (40)
KB swing (red-purple)
Attached band press

Round 5 (50)
Tree topper 15/25

Finisher
Santas needed !!! ab work
Split
4x Around the world https://www.youtube.com/watch?v=FjfpyDkSg9k
35 cookie throws https://www.youtube.com/watch?v=OdFrHe6Y308