Homewood

pull-push-int

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pull-push-int

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

(14) 7/7 bent over row 7 pronated 7 supp
12-15 incline med ball 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

MAn up

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MAn up

Pre-Workout
30 external rotation R-L https://www.youtube.com/watch?v=YcyMmZqnXWk
20 face pulls
foam roll upper back

Interval https://youtu.be/_wNJcuw63zw
20w-10r
trx jumping lunges
pushups Beast mode add resisted band
4x

I GO – You GO
15/20 jumping pullup https://www.youtube.com/watch?v=kDpF7UZCCog&t=5s
12 Kb/db Squat press https://youtu.be/IIo7W5Ml7PQ
Band Sprint
5x
resting partner does crunches every other round so rounds 1,3,5 rounds on 2 and 4 do planks

Reps
25 SS band Row https://www.youtube.com/watch?v=rOX1ML3sZmc
15 TRX curls
15 landmine RDL 45/75
kb walking lunge turf 1 way
25 Band pull apart https://youtu.be/VEZpJvPrrjg
15 sit up wall ball throw https://www.youtube.com/watch?v=OdFrHe6Y308
3x

Holley Grant McDonald

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Holley Grant McDonald

Pre-Workout
practice ab snail

Warm-up
external rotation-
up and over
overhead squats
supp pullaprt
reverse lunge twist
hill to butt
calf stretch

LIFT
6-8 floor press https://youtu.be/TmIni_6Z538
20 band facepull https://youtu.be/ocsFf52Gfyk
3x

12-15 incline db bench press
20 band twist R/L
3x

R2- band circles
R3- (wood chopper low to high on one knee)

Holley (Time)
Farmers walk 100 yards 35/53
7 pistol squats R/L
7 Pullups
Ab snail turf 2x or 14 SL V-ups 7 R 7 L
One legged bound turf 2x r-l
4 Trx burpee r-l
20 One leg inside out rope circles r-l
3x

run 400
50 pushups
50 kb swings
1x

boom

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boom

Warm-up
Warm Up
Foam roll

band ankle rotations

dolphin
greatest stretch in the world

heart stopper

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heart stopper

LIFT
400 strength challenge – for challenging workout you sud only be ABLE to complete 15 reps on first set,
Split Reps- However desired

50 R/L BSS lunges
50 db bench press
50 chinups
50 RDL (12 rep max weight)
50 pushups
50 sissy squats ( trx-db)
50 landmine bent over Row (12 rep max weight)
50 bicep curls (12 rep max weight)

500m Row (,)
Max Effort 500m Row

,

Reps
20 air climbers then 5 kb/db pullover 3x each round
15 wall balls
lat shuffle 4x each round
4x

All I do is win

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All I do is win

Pre-Workout
20 low back ext
20 external rotation

Warm-up
isolated B crunch https://www.youtube.com/watch?v=c_dAs3V1NyY
25 sec R
L
throw bridge 25 sec R
L
then 15 sec

Cross V ups 30 sec https://www.youtube.com/watch?v=Dr30lpD9pkk
bicycles 30 sec
mnt climber 30 sec

Minute to Win It https://www.youtube.com/watch?v=S
4 min ( pick) 5

8 trx pullups
15 kb swings

Emom wall ball (no rest) do 5 burpee on every min

10 box jump
5 ball slams

20 rope switch step
12 over head squad ( get deep)

10 Leg Curl Sliders
20 band tricep push downs

12/15 pushups
sled or sprint 30 yards

Emom Wall Ball (AMRAP – Reps)
ever min do 5 burpees (no pushup) the proceed to Wall ball record total number of wall ball, stop at 4 min
Lengthen 1
Squat Hold
Band/Hip Thorax R-L
TRX Fly Hold SS R-L
Seated Cross over R
L

As iron sharpen iron so one man sharpens another

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As iron sharpen iron so one man sharpens another

CardioFusion
60 calf raises ( 20 toes in, 20 toes out, to straight)

Amrap 12 min
A. Farmer walk 3 dead lift 4x
B. row 300
C. 20 rope circles- 20 rope slams https://youtu.be/KI4yWBFt6dQ
D. run 400 m ( Start Run with Weave in out bags )

2 min swap 25 sec
A. SL med ball slam R –
B. bosu med ball crunches https://youtu.be/BGiNaM0Dz1g https://youtu.be/O_X_xULHSdM 2x
C. standing plank https://youtu.be/bHzDz-mpaR0 -D. lat shuffle 2x
2x

1 min
A. partner sled run (heavy) ( horizontal on turf ) (back and fourth w partner you go i go )
B. roundhouse kick R punch R,L https://youtu.be/gCUm8adFKgs swaps sides at 30 sec
C. row
D. spin up
2x

6 R partner burpee 2 wall twist
6 L

save me
25 wall ball
plank
1x

LIFT
Workout 1
50 chinups (weighted if can do more than 12 reps)
50 deadlifts (12 rep max weight)
50 barbell rows (12 rep max weight)
50 bicep curls (12 rep max weight)

6 min squat routine @ 65%

5-7 reps slow cadence 3 sec down-3 sec hold -3 sec up @ 65%
20 Band Seated Rows https://youtu.be/vZqUgSGhRlI
3x

12-15 landmine close grip press
20-25 Triceps push down w handles
incline set up reverse flys
2- 3x

workout 2
8-12 Box Squat
15-20 band jump squat https://youtu.be/48FBUMv9D-Q
20 landmine twist
3x
15 barbell hip thrust ( 1 sec pause)
dips 1-4 cadence
15 band tricep ext w handles
3x

reverse sled pull
10 weighted step ups R-L
12-15 kick back
3x

split
65 fire in the hole https://www.youtube.com/watch?v=i-bPBZf7uAM
65 lateral raise

turn and burn

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turn and burn

CardioFusion
Save me 16 AmRap

A. 20 R/L band twist – bag side kicks R/L 2x
B. reverse grip Row (pace under 2:20/2:00) – (on tramp) 50 jumping jacks- 100 fake jump rope – 20 bench crunches (on tramp) 1x
C. spin in reverse heavy tension (swap between stand and seated) – 20 plank seasaw 2/2 cadence – 20 alt leg curl 2/2 cadence 1x

videos
side kicks https://youtu.be/0BNQ544SqU0
bench crunches https://youtu.be/sVrMTuttiTU
alt leg curl https://www.youtube.com/watch?v=7Mo-bpCQUtc
plank seasaw https://www.youtube.com/watch?v=sBtJ_7fFWgk

Cardio Obstacle (AMRAP – Rounds and Reps)
obstacle 20 AmRap

30 Russian twist
15 wallball
weave in out of bags / lat shuffle 4x
sled press
run 300
30 db skiers
row 250

weave
IN THIS WORKOUT USE HEAVY KB TO LOAD SLED 4
sled press
skier

weave
sled press
skier

Finisher
50 kb good morning https://www.youtube.com/watch?v=MJXFS7KkUcg

Jack the Ripper

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Jack the Ripper

Pre-Workout
practice pushup jack https://youtu.be/ypk9gAyJRJk?t=32
practice band side raise
find foot position for power row
Warm-up
warm up 3

supermans
Prone shoulder
Dolphins
Stair steppers
Knee to elbow
Sub scap raise
Knee hug

Jack the Ripper (Time)
A. 20 gorilla row Red/ Green
20 battle jack (ropes)
3x

B. 10 Lunge Jack R/L
10 Bosu SA press R/L yellow/ red
3x

C. 10 TRX inverted row
10/15 pushup Jack
10 plank slider Jack 3-3 cadence
3x

D.
15 band sword chop R/L
15 attached band rows (single band use handles)
10 pop jack w KB curl black/ purple
3x

5 med ball slam ie pumpkin smashers
run 400 (run for your life) if raining like bat out off hell

5 med ball slam
run 200 (run for your life) if raining row like bat out of hell

Reps
DECIDE – Choose 1 section

Core
10 plank lat band raise R/L https://www.youtube.com/watch?v=1SJCAKs79PE
12 side bench raise R/L https://youtu.be/JFyJfI785jc
2x
( complete with no rest)
20 kb air climber https://youtu.be/oE3Ahmpf89o
5 kb pullover https://youtu.be/OV3jgMRA3V0
2x

Legs
45 sec wall sit
4x sled push pull Width of turf
3x
30 seated DB weighted jump squat from bench

arms
4 trx curl 4 sec cadence neg
8 trx bear hugs
12 standing trx tricep ext
3x

Make your body a weapon

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Make your body a weapon

Pre-Workout
MR inner thigh https://youtu.be/kXw_gBFiNqs

Warm-up
https://www.youtube.com/watch?v=AAsnRtghCLY&feature=youtu.be
kb swing practice drill https://www.youtube.com/watch?v=zb2cMTvIhI4

Interval https://youtu.be/_wNJcuw63zw
Think of KB row and Speed lunge R as a station and L as a station.

30W-10R
A TRX pushups https://www.youtube.com/watch?v=lZaLpdnUS3A
B KB Row R https://www.youtube.com/watch?v=dBrDr59R7Rc
L
C Speed Lunge R https://www.youtube.com/watch?v=PDc6K-LsF5Q
L
D Contra Lateral https://www.youtube.com/watch?v=pRq274C7j8A
3x

30W-20 R
A. Med Ball Situps Squeeze ball with knees every rep
B. KB swing
C. attached band press https://www.youtube.com/watch?v=KDweewCM7Fk
D. Full burpee https://www.youtube.com/watch?v=zqcN3oPwiOM
3x

15 side plank row R/L https://www.youtube.com/watch?v=7D1ccSIOIJM
30 med ball windmill https://www.youtube.com/watch?v=aLzViAH4uZo
Liberty Walk R down and back Left > <
20 attached pull apart https://www.youtube.com/watch?v=VEZpJvPrrjg
2 rounds

replace all equipment etc for band kbs

2 lat shuffle (with band) to 10 tricp ext 4x https://www.youtube.com/watch?v=0wX31m10NwQ

stretch