Homewood

Through Thick and Thin

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Through Thick and Thin

Warm-up
hamsting w band
bird dog
chest stretch
hip back rotation
torso rotation
rocking ham
kb rdl

LIFT
erbody
6-8 nordic w TRX https://youtu.be/ZPO5vuQ-r_c
3x U go you go

14 min amRap
10-12 RDL
6 roman press amrap press till failure (back and low bar ) https://youtu.be/3grQfXZh5sU
15 core lat pull down https://youtu.be/6Gv3cq0QnZE

pass off barbell curls (2-2, 4-4, 6-6 till failure )
fun run
pass off barbell curls (pick up where you hit failure and drop down 12-12,10-10 etc )

Save Me
row 200
db lat raise
3x (if rower are full spin hill 20 db raise )

15 bench low back ext
15 band glute kick back R/L https://youtu.be/DG3wtTH-FZ8
3x

Peg Leg

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Peg Leg

Reps
8-10 floor press
12 Bulgarian split squat
leg lift – knee tuck – 5 ecentric ab raise
4x
* on last 2 sets go bodyweight and add a jump on BSS https://youtu.be/b8S8k7aPUQw

10 goblets squat (4×4 cadence)
trx tricep ext
3x

on last set do burnout of db OH tricep ext right after the trx

extra credit
spin or row till everyone is done

50/10
Karaoke punch
band twist R/L
peg leg jump R/L
half burpee/ touch n jump (on the plate)
superman/ plank
2-3x

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

Terminator

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Terminator

Pre-Workout
practice landmine RDL
TRX superman https://youtu.be/def8bUJpXlM
TRX leg Curl https://www.youtube.com/watch?v=Z0Lpo0UGZhA

Warm up (3 sec holds)
10 Bird Dog R/L
10 dolphins
10 arm stretch
5 greatest stretch in world R/L
30 up and over https://www.youtube.com/watch?v=isDo7DkawSk

Terminator (Time)
10 Double Crunches
10 R/L=1 plank elbow strike
10 Push-ups / black / Red band resisted push-ups
10 KB Sumo Squat High Pull
10 TRX Leg curls
10 TRX Starfish
10 bar pullups / pullups
10 landmine Deadlift 90/45 min
10 jumping lunges RL=1
10 Full Burpee

landmine RDL –
KB sumo deadlift
elbow strike plank

Bootcamp
15 weighted low back ext
15 R/L=1 band (feet in) mnt climber yellow/red
15 trx glute bridge w abduction
3x

band mnt climber http://www.youtube.com/watch?v=uFOHi0rhw5A
glute bridge http://www.youtube.com/watch?v=JTXIt1ZJBCY

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

threshold

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threshold

Pre-Workout
foam roll IT band https://www.youtube.com/watch?v=W4H_rIGJJ14
band ankle rotation 20 R-L clock and counter clockwise https://www.youtube.com/watch?v=_bSwAqfY_ek

Bootcamp
20-10
pivot lunge R https://www.youtube.com/watch?v=ZYC5CrBJlW8
L
4x

run 400 or 200 (based on speed of run)

20-10
trx row kick alt https://www.youtube.com/watch?v=xczzgQGa_BE
sea saw press (at failure go to squat press) https://www.youtube.com/watch?v=093VsfMBI_w
4x

run 400 or 200 (based on speed of run)

20-10
med ball slam (gut check for 10 sec rest https://www.youtube.com/watch?v=pBagcccfDG8)
sprint in place OR beast mode knee tuck plyo
4x

run 400 or 200 (based on speed of run)

20-10
v-ups
seated alt rope swats https://www.youtube.com/watch?v=3X5DBSYHcM4
4x

run 400 or 200 (based on speed of run)

2 min blitz
burpee- mnt climbers- frog jumps- run n place thrusters- lat touch n jump
2x
thursters -https://www.youtube.com/watch?v=Ng_mpDHEacA

Finisher
20 weight low back raises
reverse sled or band reverse https://www.youtube.com/watch?v=CTue6OvzkCo
20 band triceps ext
30 rope slams
2x

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

Shine

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Shine

Pre-Workout
practice jumping pullup
find weight for sit up get up
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

Warm-up
15sec side plank then hold r/
L
15 sec Bicycles
15 sec Synergy crunches
2x

Interval https://youtu.be/_wNJcuw63zw
40W-20R
Sit up Get up https://www.youtube.com/watch?v=z5V-IHjnmQg
bosu pushups https://www.youtube.com/watch?v=BYylpuApRGY
sumo squat to high pull (on plate)
trx power pull https://youtu.be/D8S_x8D6BWU
3x
Shine (Time)
Split Reps as Desired

75 Jack Press 30/15
75 jumping pull up
75 Sit-up (straight legs feet under sled )
75 kb jump squats Purple/ black

Reps
12 trx glute bridge w adduction https://www.youtube.com/watch?v=JTXIt1ZJBCY
12 TRX tricep
2x

then
60 calf raises
60 low back ext

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

Suicide Squad

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Suicide Squad

Pre-Workout
practice killer croc

Reps
reverse sled
4 touch Suicide
30 Russian twist
20 windmill slam https://www.youtube.com/watch?v=aLzViAH4uZo
5 killer croc press 4-1 – double up on set # 5 https://www.youtube.com/watch?v=ydHwuJBDfhE
10/15 Harley Quinn pull up trx pullup https://www.youtube.com/watch?v=z7oXHRe2U80
3x

Sit up hold
5 Situps hold 5 sec
4 sit-ups hold 5 sec
3-5
2-5
1-5

deadshot redemption https://www.youtube.com/watch?v=oXk1XiS1ZrU
10 liberty steps R-L https://www.youtube.com/watch?v=oXk1XiS1ZrU
1x

1 min balance act- table tilt https://www.youtube.com/watch?v=zYfpOtKIf64
1x

Jokers last laugh
7 pistol squats R-L https://www.youtube.com/watch?v=F5UJEHKfP30
7 full burpees
2-3x