The Test
A. KB Row 40 R- 40L
60 KB Swings
B. 60 trx tricep ext
60 bench hops
C. 40 kb /db dip n drive https://youtu.be/bAL3V0U_sa4
row 500 m
blitz 2 min
Homewood
A. KB Row 40 R- 40L
60 KB Swings
B. 60 trx tricep ext
60 bench hops
C. 40 kb /db dip n drive https://youtu.be/bAL3V0U_sa4
row 500 m
blitz 2 min
28’s * (7 low, 7 mid, 7 high, 7 full range)
28s’s * overhead Trciep ext
28 pass off crunches (28 passes)
2x
28’s * BSS lunge https://youtu.be/G8ITj6LGoWQ
2x menaing go R-L-R-L
60 Split each exercise however desired
Back squat @ 60%
Bench press @ 60%
Reps
8 TRX twist https://youtu.be/psPxxRB–V4
30 bicycle crunches
15 Rope Curls https://www.youtube.com/watch?v=25F8Jimue_8
3x
Forced Pushups
https://www.youtube.com/watch?v=bSt2Njjo-W0
3x
beast mode (more than 50 push ups add a band) https://www.youtube.com/watch?v=a2XxPwuLXsM
10 mixed grip pull ups
20 wall balls
3x
sled row
400m run
3x
30 full burpees
bear Crawl 60 yards
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
Alt rope wave w squat- slam
2x
punches- knee strikes
2x
TRX curl- tricep EXT
2x
2x
Ab and Agility section
10 sec Hip flex-or stretch 2x
10 sec R-L TRX Crossover 2x
20 foam roll IT bands and Calf
10 Box jumps
10 atomic pushups
drop 2 till 0
10 pistol squats
10 kb press press go heavy 53/26
drop 2 till 0
10 wall ball 20/12
10 leg curl
drop 2 till 0
row 500-
Run 200
Row 250 25
Run 200
16 min amrap
10 elevated glute raise bosu bubble 1 sec pause
15 lat raise on bosu
Sled Run 2x (light) 75/115) https://youtu.be/NJQRPX7Ps-E
AR press 10- 2 pause R then 10 band twist R/L (go heavy and aggressive)
L -L
spin hill 1 min – sprint 30
30 sec W
Lateral shuffle (horizontal turf)
kb split stance tocudown
kb SRDL R
kb tSS ouch downs
kb srdl L
plank (switch n gears w kb/ kb touch or hold )
2x
30 rope slam
lunges turf
rower 250- 25 rower crunches
2x
50 supermans
50 band pull apart
Squats 6-8
12-15 db + band rear delt flys
chip ups
3x
10 -8-6 bench press
15-20 lat pull down
3x
do 4th set of bench for 15-20 reps
12 DB med ball press
10-12 barbell drag curls
2x
20/10
BW squat band on knee
5x all out
16 min amrap
10 elevated glute raise bosu bubble 1 sec pause
15 lat raise on bosu
Sled Run 2x (light) 75/115) https://youtu.be/NJQRPX7Ps-E
AR press 10- 2 pause R then 10 band twist R/L (go heavy and aggressive)
L -L
spin hill 1 min – sprint 30
30 sec W
Lateral shuffle (horizontal turf)
kb split stance tocudown
kb SRDL R
kb tSS ouch downs
kb srdl L
plank (switch n gears w kb/ kb touch or hold )
2x
30 rope slam
lunges turf
rower 250- 25 rower crunches
2x
50 supermans
50 band pull apart
Squats 6-8
12-15 db + band rear delt flys
chip ups
3x
10 -8-6 bench press
15-20 lat pull down
3x
do 4th set of bench for 15-20 reps
12 DB med ball press
10-12 barbell drag curls
2x
20/10
BW squat band on knee
5x all out
20 band upright row
8-12 seated shoulder press
15 RDL 65%
3x
extra credit 200 calf raises (fast quick)
6 sleds- 10/15 pushups
550/600 m on rower (20 crunches on rower)
50 bench hop (10 bench crunches )
100 kb swing (3 goblet squats )
15 bomb throws to burpee (last thing- no interruption )
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
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L
plankster on command https://youtu.be/G1NgVYQIyIk
40W-20R -swap moves last 15 sec
A. rope in out -rope slam https://youtu.be/MRr3xAfNbOc
B. winged push ups – widegrip pushups https://www.youtube.com/watch?v=62x-4qKAq5o
C. attached band row -squat row
D. wall ball – med ball slam https://youtu.be/FUG1Y8u-fZc
3x
25 secW-5 sec R
A, B kb air climber / kb pullover https://youtu.be/oE3Ahmpf89o
C, D band kickback R/L https://youtu.be/OV3jgMRA3V0
2-3x