Homewood

Rise and Grind

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Rise and Grind

Pre-Workout
20 low back ext
20 foam roll IT Bands amd Quads
practice band Situp twist https://youtu.be/vvxCbwsOjAs

Interval https://youtu.be/_wNJcuw63zw
25 sec R/L Side oblique raise R/L 2x https://www.youtube.com/watch?v=oQHMuKEjI5c&feature=youtu.be
25 sec side situp R/L 2x https://youtu.be/Rwrlconkv98
25 sec scissor clap 2x https://youtu.be/S4TtK1dscYY

Interval https://youtu.be/_wNJcuw63zw
60-20 (at failure move to / exercise)
sea saw press / squat press
jumping pullup/ band ss row
TRX pushup/ trx tricep ext
band twist and sit up R (next round to left ) 3rd round do band sit ups https://youtu.be/jvap2SRG72I
3x

A-D Burpee KB swing Ladder Ladder (Time)
35/53
1 full burpee
10 kb swings
2 full burpee
9 kb swings
and so forth

Reps
75 calf raises (25 pigeon toed -25 duck footed -25neutral

300 workout

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300 workout

Amrap https://youtu.be/dBmgRAivtTQ
15 min Amrap

8-12 barbell Bench Row https://youtu.be/4cJM_TSldPE
6 roman press https://youtu.be/3grQfXZh5sU the
then 6 regular shoulder press
12 Trx single leg curl https://youtu.be/4-C-zX-5pgs (do these inside the rack and next move as well)
Banana hold 10 sec – 5 leg lift 3x each set (back issues
3x

300 workout (Time)
Barbell Pullups – 25 reps (no band)
KB RDL – 50 reps
Pushups on toes with assistance from bands – 50 reps (if you got ability to do more than 20 on set 1 you got too much help)
Box Jumps – 50 reps
Side Crunches – 50 R 50L
Single-Arm Clean-and-Press 20/35 50 reps = 25R-25L
barbell Chinups – 25 reps
25- Situps Med ball between knees
300 Beast Mode (Time)
Pullups – 25 reps
barbell RDL – 50 reps
115/185
50 push ups w 25/45 pound plate on upperback
Box Jumps – 50 reps 24 inch or higher
Floor Wipers – 25 reps R-L=1
Single-Arm Clean-and-Press red/purple 50 reps 25R-25L
Chinup – 25 reps
25- Situps on decline bench 5/10lb plate behind head

Gotta Work the Wheels

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Gotta Work the Wheels

Pre-Workout
MR release – quads glute

LIFT
8-12 Box Squat https://youtu.be/cOFOZSI8vrE
12-15 w 1 sec pause Band glute bridge https://youtu.be/rXtZxmyKwik
10 Landmine situp https://youtu.be/SE-4RiVNJLo
3x

Reverse sled drag (1.5 X BW) https://youtu.be/zG66dr9Clo8
12 Sissy squat (slow) https://youtu.be/Xj328uAsXs4
24 Landmine twist https://youtu.be/ndtohBr8sgI
3x

12 curtsy lunge R/L https://youtu.be/8JPLzaNhbNc
8 Band AR press (2 sec pause)
2-3x

Extra credit
20 tri crunch https://youtu.be/-1NDlVXEAqM

Interval https://youtu.be/_wNJcuw63zw
20/10
Med ball slam https://youtu.be/FUG1Y8u-fZc
Goblet squat
4x

Silver Bells

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Silver Bells

Pre-Workout
30 reps squat correction drill https://youtu.be/mJSexD5g0ZE
MR feet on stick, foam roller or peanut http://www.youtube.com/watch?v=KWg8mNeslDo

CardioFusion
30 sec W-5 rest -10 sec W

A. 30sec kb swings – 10 sec knee strike
3x

B. band punches -jumping row
2 yellow/ 2 reds (no handle) – 1 black or 1 purple for jumping pull
3x

C. row- rower med ball press
3x

D. spin hill-sprint
3x

E.lat step bosu – explosive platform pushups
3x

once completed AAA. BBB. CCC. DDD. EEE
then do aa . bb. cc. dd. ee
_____________
2x 3x round 1 2x round 2

Amrap

12 R/L wall ball twist
24 switch step slam
bag agility one fit cones bear crawl 4x
row 300
12 BW SRDL

videos
band punches https://youtu.be/vdtIu3RSxO0
jumping pull https://www.youtube.com/watch?v=Ppa7uKn9ne0
Bosu LA step https://www.youtube.com/watch?v=PDq1vupws5M
rower med ball press https://youtu.be/MhkOL03YyEk

Videos
BW SRDL https://www.youtube.com/watch?v=rF6An6fQSdk
switch step do the second variation – https://www.youtube.com/watch?v=hDKHYkclhMc
twist https://www.youtube.com/watch?v=uPvNMpLNGxc
band sti ups https://youtu.be/V3CDdoEotX8

GVT

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GVT

Warm-up
non attched external rotation R
L
sup grip pullapart
band standing row

lunge twist R
L
trx fly stretch
trx torso twist

LIFT
10 bench press @ 60 percent
10 Pullups at round 5 switch to chin- ups
Agility
10x

7×7
TRX tricep ext
TRX pushup
TRX curl (neg of last 2 reps each round)

7×7
DB or KB RDL
elevated squat

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

Prevail

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Prevail

FGB 6 (AMRAP – Reps)
Barbell Curls
Battle jack
Run n touch Burpee (run turf burpee at each end count burpees)
Bag push (bag 2 ft from wall )
Rower
3x 1 min each station (record reps completed)

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

Alt rope wave w squat- slam
2x

punches- knee strikes
2x

TRX curl- tricep EXT
2x

2x

Ab and Agility section

You only live once

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You only live once

Pre-Workout
https://youtu.be/HrVf4auKUZ8

Warm-up
https://youtu.be/eDtBXboy58k

LIFT
8-12 Front squat https://youtu.be/2RJIStaLWQQ
20-25 Lat pulldown https://youtu.be/6Gv3cq0QnZE
3-5 Neg pullups https://youtu.be/2V9USNE1wdk
3x

45 sec Wall Sit w weight
10 Sissy squat slow 3×3 cadence https://youtu.be/Xj328uAsXs4
10-12 Landmine Bent over Row https://youtu.be/lJjiKJbYXj0
3x

12-15 RDL https://youtu.be/eF1BpS_s-QU
12-15 Facepull w one sec pause https://youtu.be/ocsFf52Gfyk
3x

Choose one way to Die

Death By burppes (AMRAP – Reps)
Death by burppes start with 10 burppes add a burpee every min score last completed round of burpee
Death By Rower (Distance)
EMOM row 150 meters add 10 m ER
( so round 2 160m round 3 170m ) until failure score last completed m
Death by pushups (AMRAP – Reps)
use pushups handle grip or DBs touch chest to cone
start w 10/15 reps add 2 pushup every min until failure
score last completed round of push-ups

lean out

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lean out

Bootcamp
40W/20R
Burpee to rope slam 1/7
Bound high knees backward ( width turf)
Trx row alt pullapart
band Y press

30/20
Reverse lunge alt rope slam
trx tricep ext
pivot slider https://www.youtube.com/watch?v=zca2cq0i2TQ
Shuttle run
3x

Reps
30 Russian twist small med ball
12 windmill slams big med ball
20 attached band curls
8 barbell out w 3 sec pause
Run 300
3x

You only live once

/in /by

You only live once

Pre-Workout
https://youtu.be/HrVf4auKUZ8

Warm-up
https://youtu.be/eDtBXboy58k

LIFT
8-12 Front squat https://youtu.be/2RJIStaLWQQ
20-25 Lat pulldown https://youtu.be/6Gv3cq0QnZE
3-5 Neg pullups https://youtu.be/2V9USNE1wdk
3x

45 sec Wall Sit w weight
10 Sissy squat slow 3×3 cadence https://youtu.be/Xj328uAsXs4
10-12 Landmine Bent over Row https://youtu.be/lJjiKJbYXj0
3x

12-15 RDL https://youtu.be/eF1BpS_s-QU
12-15 Facepull w one sec pause https://youtu.be/ocsFf52Gfyk
3x

Choose one way to Die

Death By burppes (AMRAP – Reps)
Death by burppes start with 10 burppes add a burpee every min score last completed round of burpee
Death By Rower (Distance)
EMOM row 150 meters add 10 m ER
( so round 2 160m round 3 170m ) until failure score last completed m
Death by pushups (AMRAP – Reps)
use pushups handle grip or DBs touch chest to cone
start w 10/15 reps add 2 pushup every min until failure
score last completed round of push-ups