40 lunge slider R-L/ 40 pushups on toes
30 pullups
60 kb swings
90 Rope lashes
Run 100 yards 3x
30 Box Jump
40 med ball windmill
30 KB bench Row R-L
60 Band Y press
12 band leg curls
sled row
hammer hold marine march
10 curls
15 seated lateral raises
3x
20 external rotation R-L
20 face pull
foam roll hamstrings
A farmer walk
crunches at failure
B halfway situp hold
mnt climber at failure
C weighted wall sit
jump squats at failure
D half way pushup hold
pushups at failure
Round after each exercise 1 (up to victor to decide fate)
band sprint -(together)
or
10 box jumps (person that drops first)
Round 2 (up to victor)
15/20 barbell pullups (person that drops first)
or 200 m run together
Round 3 (up to victor)
sled push (person that drops first)
40 kb swings together
10 min amrap
15 landmine RDL 85/155
20 band curl
5 roman clean R- L 25/52 http://www.youtube.com/watch?v=HQOPmEw43RQ
2 min
A spin hill
B row
C primal sprint/ 3 kb raise on command https://www.youtube.com/watch?v=4d1PFFlbL5o
D Bosu Combo (bear crawl-5 pushup platform-lat back)
1x
20-10 (1)
A- slider mnt climbers
B lateral touch n jump
4x
{OR}
20-10 (2)
C Primal Row
D TRX jump squat
4x
2 min
spin hill
row
primal sprint/ 3 kb raise on comm and https://www.youtube.com/watch?v=4d1PFFlbL5o
Bosu Combo (bear crawl-5 pushup platform-lat back)
1x
20-10 (1)
C slider mnt climbers
D lateral touch n jump
4x
{OR !!!}
20-10 (2)
A Primal Row
B TRX jump squat
4x
1 min
spin seated sprint
row reverse grip
primal sprint/ 3 kb raise on command https://www.youtube.com/watch?v=4d1PFFlbL5o
Bosu Combo mnt climber with bosu burpee on command
1x
20-10
bicycles -run n touch
4x
ladies
2 lat raise 3 sec neg
30 med ball inner thigh squeeze
8-12 box squats
4x
partner leg curl 3 neg-5 positive
12 weighted step ups R-L
20 band dumbbell bench press
3x
20 leg lift- 10 decline sit up
20-30 barbell glute thruster
20 kb tricep ext
3x
guys
8-12 Box Squats
weighted bench Dips
20 leg lift- 10 decline sit up
4x
8-12 seated slide press then 8-12 band standing Y press
12 lat raise 3 sec neg
20 reverse fly on incline
4x
20 leg lift- 10 decline sit up
21’s curls
12-15 barbell tricep ext
3x
practice spider web
ankle rotations
45W-15R
bosu crunch https://www.youtube.com/watch?v=JN28BvDP0yA / bosu mnt climbers 2x
spider web https://www.youtube.com/watch?v=UIcdDNRV2YA / karoke lunge 2x
lateral shuffle- med ball slam 2x
wood chopper R-L 2x
only 1 person can work at a time- must swap every 10 reps – so total reps will equal 50 each person – 100 as team
A 100 dip and drive 2 red/ 2 purple https://youtu.be/bAL3V0U_sa4
B 100 barbell pullup/ elevated barbell pullup
C 50 front rack reverse lunges 15/20 R+L=1
50 elevated squats 1 blue /2 Black https://www.youtube.com/watch?v=V9UTaLlTjpY
D 100 Situps w inner thigh flex on med ball
100 full burpee
rescue me
A. 20 renegade rows (no pushup)
20 kb tricep ext
A2. Row
3x
B 30 touchdowns
B2 alt rope waves
3x
15 wall ball
15 russian twist R-L
Spin up
3x
sled push pull 3-5x-
magellan https://www.youtube.com/watch?v=uwE2cR5oK70
AMRAP
15 rope cross over-15 rope slam-15 bat raise https://www.youtube.com/watch?v=R0ssdeCjIRc –
https://www.youtube.com/watch?v=DwGU4CUs500
agility one foot hop bear crawl R-L
4x shuttle run
reverse row 250
cluster bench press (ladies close grip)
find 8RM
do 8 sets of 3 with only 20 sec break
8-12 behind neck pull ups (1 sec hold)
10 trx leg curl
15-20 landmine RDL 75/115
4x
10-12 trx pullapart
8-12 sliding shoulder press https://www.youtube.com/watch?v=9A1TOckElcQ
4x
cluster squats
find 8RM
do 8 sets of 3 with only 20 sec break
12-15 bench curls
12-15 band lat raise https://www.youtube.com/watch?v=w72VhMPb5Kg
15-20 sliding shrugs https://www.youtube.com/watch?v=6tYjK3GW7yk
4x
ladies
12 box glute raise R-L
20 inner thigh R-L
8 wall ball squat (3 curls during hold)
40sec W-20 R
A bench drop downs 5 neg/ positive leg lift {rest of time}
B landmine twist
3x
40-20 [ mnt climber during 20 sec}
C fire hydrants R
L
D supermans
2x
50 bicycle crunches
25 kb swings- trx leg curl 3x
12/15 atomic push ups -wall sit curls (10/20 lb min) 3x
20 jumping lunges- med ball ab hold 3x
12 kb squat press -burpee (no pushup) 3x
sled 2x- plank (w resistance) 3x
20/25 jumping pullup- half way pushup hold 3x
Rock papper scissors 5 rounds
(pick penalty)
5 burpees
10 pushups
20 band ankle rotations
75 calf raises (25 in, out, neutral )
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
band sprints
5x
Squat Hold
Band/Hip Thorax R-L
TRX Fly Hold SS R-L
Seated Cross over R
L
7×7 Team
You go I go per movement
7 full burpee
7 overhead squat
7 V-ups
7 barbell pullups
7 Sumo High pull black/green
7 atomic Pushup/pike MOD slider atomic- pushup
7 Squat Press (go 5-10lbs heavier than Arnold press)
complete 7 rounds as a team alternating movements and 1 person working at a time
run 800 together
7×7 Team
You go I go per movement
7 full burpee
7 overhead squat
7 V-ups
7 barbell pullups
7 Sumo High pull black/green
7 atomic Pushup/pike MOD slider atomic- pushup
7 Squat Press (go 5-10lbs heavier than Arnold press)
complete 7 rounds as a team alternating movements and 1 person working at a time
run 800 together
partner wall sit step off 20 steps 2x each person
https://www.youtube.com/watch?v=bjZ_141PZlo
band jack knife 20 reps 2x each person ( count twist)
https://www.youtube.com/watch?v=WuAW7d23lNA&list=UUK4Yoeflfs0OKylRzGcOxxw&index=19
30W-20R round 1
40-20 round 2
60-20
40-20
30-20
rotate
spin seated
row
primal sprint round 2,3 and 4 do superman after 30 sec mod primal jump squat
walk it out push-up https://www.youtube.com/watch?v=LEwYL9ULpNc
Amrap
10 V-ups
20 supermans
25 touch n jump
10 AR press R-L https://www.youtube.com/watch?v=dIX9IwUg-nE
20 skaters w med ball
ape crawl w med ball
bosu rainbow https://www.youtube.com/watch?v=0TiyXFfH6FM
60-20
spin hill
row
primal overhead squats
pushups- burpee on command
Ab finisher
10 Landmine deadlift R-L
15 innerthigh band
3x
30 med ball squeeze
30 kb sumo squat slow cadence
3x
8-12 box squat
trx tricep ext
3x
weighed walking lunges
12 slider leg curls
Guys
Bench presses pyramid 6 sets total
15 Situp med ball throws
15-20 Dead lift
3x
50 Pullups
100 divide
Dips
rope Curls
20-10
A 6 inch hold /circles around partner 4x
B situp hold /mnt climber holding ft 4x
C band BAS punches – fake jump rope 8x
D wall sit-partner high knees 4x
E decline situp w med ball throw-burpee mb throw (4x before swapping )
F in out box jump[on or off] – close grip pushup on box 4x
12 Pullups
15 Kb squat press 35/18
Run 800
12 Pullups
15 Kb squat press 35/18
Run 400
12 Pullups
15 Kb squat press 35/18
Run 200
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