Ignition Workout
https://www.youtube.com/watch?v=-KCKVcwU1Tk&feature=youtu.be
right before cheat meal
90 sec pushup hold or wall press
90 sec wall sit or weighted wall sit
90 sec bent over row hold
MR foot on peanut
MR neck on barbell
during 30 min amrap every-time coach says ” gobble – gobble”
3 pushups- (min 1-10)
3 BW squats (min 11-20)
3 burpee ( min 20-30)
pre- TURKEY DAY 30 min amrap
12 TRX triceps Ext
12 Y- raises https://www.youtube.com/watch?v=98kkFeNwY58
20 band Upright row https://www.youtube.com/watch?v=jNzPPVu0UZk
15 band slider R/L https://www.youtube.com/watch?v=FAzuEebR24U
15 Bench scoops / mod knee tucks https://www.youtube.com/watch?v=xSunE544nBM
20 Reverse lunges w curl https://www.youtube.com/watch?v=WbotdQFz9ks
15 KB RDL
Ab snail https://www.youtube.com/watch?v=v93_JGdCYpE
Your choice of 15 Box Jumps – 250m row
finisher
20 crunches
band sprint https://www.youtube.com/watch?v=5_I3lIKo1Bo
3x
10 1 legged knee raise to ext R/L
2x
Save me 15 min
A. 15 guard situps w 4 jab, cross, jab – tramp run in place or jump rope https://youtu.be/1qiW4dbPXDE
B. row 250- bosu gut check 5 sec holds each rep https://www.youtube.com/watch?v=mWa0xdV3sF8
C. figure 8 run – 3 width or turf and back gorilla w wall ball https://www.youtube.com/watch?v=4gefI_WAtXQ&list=UUK4Yoeflfs0OKylRzGcOxxw&index=96
https://www.youtube.com/watch?v=Tffdb1JIu0w
amrap 20 min
12/ 20 bosu bubble down pushup https://www.youtube.com/watch?v=BYylpuApRGY
Spin stand 1 min
20 supermans 1 sec pause
row 1 min
10 R/L low kick high kick https://youtu.be/cDdFoX4_HQE
20 TRX glute- core sculptor https://youtu.be/eS6zLg79HJk
20 TRX in out squats https://youtu.be/whLJm-IiQOU
Finsher
10 med ball slam
20 crunches
run 300
2x
20 vertical abduction R-L https://youtu.be/EB1wGv8MZN8
12 R-L band bench crossover
8 leg curls butterfly 1-3 https://youtu.be/owJ1hgcqgrI
10 squats
20 jump lunges
15 band leg curls
15 barbell or trap bar RDL
walking lunges
12 1 legged glute raise on bench
2x
Save me
wall sit
20 kb leg ext
3x
Guys
8-12 Pullups
8-12 Squats
3x
TRX row till falure
Wall sit hold till failure
1x
21 Bench Block stack A BLOCK EVER 7 REPS
8-12 Deadlift
3x
pushups to failure
BAND leg curl to failure
1x
30 behind neck pullups https://www.youtube.com/watch?v=ML1wvZyWFvM
20 bench leg lifts every rest period
50 Multi D lunge Curls as fast as possible https://www.youtube.com/watch?v=WbotdQFz9ks
find weight for lateral sled
practice side bend (get comfortable)
30 sec Work 10 sec Rest
A. bench Side bend R/L 2x https://www.youtube.com/watch?v=EimhbyhoGLQ
B. wall sit twist – bosu med ball bubble squat 2x
C. landmine press R/L 2x
D. band row – tricep push down 2x
E. lat sled R/L 2x https://youtu.be/CUwOeSr1tVg?t=1m44s Continuous no time
and then…
45 sec of skaters https://www.youtube.com/watch?v=P047Bohz084
45 sec of burpee
and then …
30 sec Work 10 sec Rest
A. Side bend R/L
B. wall sit twist – bosu med ball bubble squat
C. landmine press R/L
D. ss band row – tricep push down
E. lat sled R/L 2x https://youtu.be/CUwOeSr1tVg?t=1m44s Continuous no time
1x
REPS
A 12 lat raise
12 bench knee tuck https://www.youtube.com/watch?v=J6mXh0N19vg
B 12 calf raises up FAST down in 3,2,1 cadence
C Sled Row https://www.youtube.com/watch?v=sqtAch-2e-E
12 landmine twist R+L=1 https://www.youtube.com/watch?v=ndtohBr8sgI
D 10 3-3 cadence TRX pushup
2x
Reps will be derived from number of card
Diamonds band resisted push-ups -pushups
Hearts KB Row
Spades TRX knee tuck
Clubs over head med ball jumping lunges RL=1 TRX jumping lunges lunges
Joker – trainer Choice
After Card 32
Diamonds burpees w pushup
Hearts TRX Row
Spades bicycle crunches
Clubs goblet squat
Joker – trainer Choice
Dodge-ball
Freeze Tag
Tic Tac Toe
20 low back raise w stretch
practice clean press
7/10 inverted Row
14 multi D lunge curls https://www.youtube.com/watch?v=WbotdQFz9ks
14 monkey squats
7 kb clean press R-L https://www.youtube.com/watch?v=DAybBJqugpg
30 Russian twist
3x
12 one arm kb swing R-L https://youtu.be/jaFPvE-tX7A
20 skaters (1 sec pause)
12/15 clapping push ups
12 bench situps
sled Row
3x
Guys
5/15 TRX lying curl https://youtu.be/kRVCEw0hd98
20 db lateral raise
20 leg raise
3x
Ladies
30 med ball squeeze
12 band kick back https://youtu.be/p_0qG6FN_ZU
sled run
2x
Bonus Ab work
1 arm farmer carry R/L turf and back 3x
50 band twist R/L
pre wokout ankle rotations
foam roll it band
practice https://www.youtube.com/watch?v=dRRLx2aeAxE
4 min interval (/swap ever 45 sec)
A. stand-tread climber – reverse spin 2x
B. row-ab hold/reverse row 2x
C. Jab, Cross, Jab, Cross, Duck from fighting stance
Jab, Cross, Right/Left Elbow Strikes
Jab, Cross, Squat with alternating Right/Left Knee
D. lateral shuffle / horizontal Heisman R/L / med ball slam 2x
Rope race
4 min interval (/swap ever 30 sec)
A. stand/tread climber – 4x
B. row/ab hold 4x
C.low kick high kick R- kb swing low kick high kick L 2x
D. lateral shuffle / med ball slam 4x
Sled race
juggernaut week 1
upper body
Bench press
60%x4 x10
60% x10+ (
leave 2-3 reps on each set (go as many as possible on 5 set) (10+)
Pullup (note band assistance)
60%x4 x10
60% x10+ (
leave 2-3 reps on each set (go as many as possible on 5 set) (10+)
slider press
60%x4 x10
60% x10+ (
leave 2-3 reps on each set (go as many as possible on 5 set) (10+)
Split 75 (should max at 15 reps)
barbell Curl
dips
split 75
low back raises
lat raise
reverse fly
foam roll glute and hamstring
practice man maker
Man maker 15/30 https://youtu.be/wibFFhTAYtY L1 push use elevated 6-8 box-w knee tow transition
Pull L3 pullups L2 elevated barbell pullups https://www.youtube.com/watch?v=1T8olTFWy8s&feature=youtu.be
landmine front squat 45/25
landmine squat press 45/25
Bench Row R/L ( black/ double black) Double clinch grip https://youtu.be/6gSmrVkpCWQ
1 way Sled Run 100 /180 https://youtu.be/NJQRPX7Ps-E
lat raise 10/20
7x
pre-workout
20 R/L ankle rotations-
2min w 30 sec swap
A. med ball combo R-L – Liberty step (chest squeeze) – wall ball
2min w 30 sec swap
B. lat shuffle – bag knee strikes 2x
2min w 30 sec swap
C. sword slice R- band jumping pull sword slice L – band jumping pull (squat pull at fatigue
2min w 30 sec swap
D. spin db punches [heavy tension] – 30 secs spin sprint [lower tension speed up ] 2x
2x
[partner up] SAVE ME
A. lat sled drag R-L (down and back) / spin hill 1x
B. row 300 / run in place on tramp 1x
C. 4 firefighter drag w jab,cross, jab / plank angles
D. 10 bosu pushup half burpee combo / trx power pull 1x
50 kb good mornings
lat sled drag R-L (down and back)
warm up – low back raise stretch – row 300
RDL m Activation
8 splits squat lunge 5×5 cadence
3x
15- 20 band leg curl
6-6-6 pullup rest pause
3x
Med ball chest squeeze 5 sec hold 10 pulses 5 sec hold
15 band crossover
3x
Landmine Row Drop set R/L 6/6/6
lat raise activation
3x
do as many pushups until failure ( full range of motion)
level 1- knees
level 2- toes
level 3 – red band around back
Level 1- inverted row
Level 2- barbell pull ups elevated feet only!
Level 3- actual pullups
Add reps from R/L without touching or dropping foot
modifier if needed seconds balanced on 1 foot R/L
Level 1 hands on chest
Level 2 hands behind head
Level 3 hand behind head holding 5/10 plate
Max Height Box Jump
10 min
5 barbell pullup https://youtu.be/1T8olTFWy8s
10 pushups on knee
15 squats on med ball
Level 2
5 barbell pullup feet elevated
10 push up on toes
15 band overhead squats
Level 3 rank Rx plus
5 pullups
10 trx atomic pushups
15 goblet squats black/red
10 one legged burpees on R/L to salute veterans
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