jumping pullup
sit-ups w med ball b knee
kb sumo to upright row
band Y press
Box jump
Easter Egg Hunt
burpee to jumping lunge https://www.youtube.com/watch?v=igd9QiZvEMo
50W-10R
5 lateral touch n jump
ab run/bicycles
push-up/ mnt climber
8 jump squat jack
2 min Cap
Sprint 400 or do 35 jumping pullup 35 kb swings
50W-10R
frog jump-half burppe https://www.youtube.com/watch?v=SV07IkxJ_jk&index=13&list=PLSSw_L0vYTpPuoXtpHYQMBrkDmJFMcUaB
close grip pushups-V-ups
BW RDL R-L
pogo Jump R-L
lateral burppe
2 min Cap
Sprint 400 or 40 kb rows R-L
50W-10R
walk it out pushup https://www.youtube.com/watch?v=LEwYL9ULpNc
rabbit jumps- jump squats https://www.youtube.com/watch?v=sy2PWoMvJiI
8 close grip pushups- 4 half burpee repeating
lunge blaster R-L https://www.youtube.com/watch?v=aYuulV7CyCg
8 jump squat jack-
2 min Cap
sprint
Sprint 400 or do 35 tris/bis 35 trx tricep ext 35 trx curls
rest remaining 2 min
50W-10R
burpee to jumping lunge
5 lateral touch n jump
push-up mnt climber
frog jump- run in place
walk it out push up
(start your stopwatch)
Sprint 400 or gambit
5 SA press R-L 10 kb swing 5 inverted row 2x
GUYS
12-10-8-6-6-8-10-12 bench press 8x
12-10-8-6-6-8-10-12 Squats 8x
deadlift 100 reps @ 65%
band chest press 100 reps
Girls
8-12 squats
pullups
4x
3 neg ghd- 8 pos
15 BSS https://youtu.be/qtTyvVHaUI8
12-15 bent over row
3x
deadlift 30 reps
inner thigh 3x
kb ab sequence 30 sec each then (round 2# 20 sec each )
https://youtu.be/Pvh4HKVOhew
50-10
skaters /lateral shuffle/ lat touch n jump 2x
spin seated sprint 2x
gorilla crawl / windmill slam 2x
trx pushup / lunge kick R (next Round L 2x
2x
Amrap
15 primal superman or superman http://www.youtube.com/watch?v=Njwmr24Iacw
40 superman calfraises https://www.youtube.com/watch?v=teydESwqebU
Hulk Carry (double front rack farmer carry turf)
Row 300
hulk smash -turf https://www.youtube.com/watch?v=Imn4LHxansQ
spin w pull apart 30-30 hill 2x
bounding relay race
7 min amrap
14 karaoke lunge https://www.youtube.com/watch?v=pMvA2qPkz7E
landmine power press https://www.youtube.com/watch?v=FCEliuc6cPU
7 close grip trx row (1 sec hold) https://www.youtube.com/watch?v=Rf87wQkweKw
15 band slider r-l
3 burpee to med ball slam
band woodchoper 15 r-l https://www.youtube.com/watch?v=m4raXMlPok8
3 burpee to med ball slam https://www.youtube.com/watch?v=A9cmRb2SXEI
12 seated jump squat https://www.youtube.com/watch?v=JVUN1uQy6Ec
12 curl press on bosu
12 tactical band squat https://www.youtube.com/watch?v=ImdZyv6GJ_U
3 alternating dead-kb row-press https://www.youtube.com/watch?v=TdytB9JCVT4
3 agility https://www.youtube.com/watch?v=8HQIdP4P9q4&index=22&list=UUK4Yoeflfs0OKylRzGcOxxw
TRX lunge twist R
butter fly
L
Y stretch
Squat hold
2min swap every 30 sec
lat shuffle- plank jack to leg lift 2x https://www.youtube.com/watch?v=6OWm1zsdgg0
rower -Arnold press 2x
Spin up-down
banded warrior R-L https://www.youtube.com/watch?v=NPmVVo4Ag2Q Band twist R-L
2x on 2nd round do 1 min
30 sec
bicycles crunches https://www.youtube.com/watch?v=VKxsh99EX68
hip tap https://www.youtube.com/watch?v=K2JEEpXpXbA
trainers choice
3x
AMRAP
3 bear crawl combo https://www.youtube.com/watch?v=A_z2qnnazkY
3 lat shuffle tricep 10 ext 3x
10 med ball slam
10 bosu lunge blaster R-L https://www.youtube.com/watch?v=uGxlGhKGlIc
SA farmer walk green/Yellow
5 Bench press
15-20 Dead lift
3x
12-15 reverse Bench press
15 bench leg lifts
2x
15-20 plate press
Pullups to failure
2x
10-12 banded kb row https://www.youtube.com/watch?v=_HNe8wgXW0A
3x
Hern press https://www.youtube.com/watch?v=D8Yq_BT4z-A
3x
trx tricep ext
3x
divide
30 Barbell Tricep ext
30/50 trx lying curl https://www.youtube.com/watch?v=kRVCEw0hd98
ladies
Amrap
turf KB lunges
12 slider leg curl
12-15 dips
12-15 box barbell Squat
10 land mine Dead lift R-L https://www.youtube.com/watch?v=Q2WFdeGrkW4
Step ups
preacher curl
20-10
full burpee
TRX inverted row
4x
20 jumping pullup (guys chest to bar)
20 kb deadlift
12 TRX split lunge R-L
3 shuttle run
band chest press 20
30 Russian twist slam
30 pivot sliders
50 superman
100 bicycle crunches
practice clean and archer row
50 band pull-apart https://www.youtube.com/watch?v=qrWF-mUYCy4
30-20
clapping pushups
bosu crunches
attached band row
wake board jump https://www.youtube.com/watch?v=pPDPmSuDRbg
3x
do the 12 reps on the Right side for every exercise then do the Left Side and move down the ladder
12-10-8-6
Guys Purple/ Ladies Red Rx
SA Clean R
SA Press R
SA Squat R
SA Swing R
https://www.youtube.com/watch?v=jaFPvE-tX7A
SA Lunge pass R
https://www.youtube.com/watch?v=pUlTu0JM7bI
Archer Row
https://www.youtube.com/watch?v=lpEOJ9DHA5o
60 low back ext or superman
60 rope curls https://www.youtube.com/watch?v=25F8Jimue_8
20w-10r
TRX row undergrip row
kb squat n press
4x
20w-10r
frog jump
russian twist
4x
20w-10r
step jump https://www.youtube.com/watch?v=r90WzgoOpQE
rope slam
4x
[rack kb and ropes]
12 trx single leg curl https://www.youtube.com/watch?v=4-C-zX-5pgs then 3 double !
sled run
15 box jumps
15 band sit ups locked legs https://www.youtube.com/watch?v=jvap2SRG72I
15 bosu pushups
3x
Do a 4th round of 15 double leg curls and sled
split
100 band pull-apart
50 superman
Play several games of freeze tag or dodge ball.
Amrap 12 min
Farmer walk 5 dead lift 4x
row 300
run 400 m
2 min swap 25 sec
batman and robin 2x https://youtu.be/h_imSaxr_Gk
sea saw slider – lat shuffle 4x
2
1 min
primal sprint
row
spin up
2x
30 sec
i go you go jump squats
i go you go pushups
2x
plank / full burpee domino race
Guys
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
ladies
8-12 Box Squat
band jump squat https://youtu.be/48FBUMv9D-Q
20 landmine twist
3x
15 partner landmine hip thrust https://youtu.be/lFOeUGqRdVk
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
Foam roll glutes calves IT bands WINGS
TRX complex
Band stretches
https://www.youtube.com/watch?v=GddwpJgy-Rg
50 prisoner squats
50 pushups
25 slider leg curl
50 trx knee tuck (ab motion)
25 jumping pullups
50 Situps med ball in between knees
25 slider leg curl
25 med ball slam
25 close grip pushups (chest to block)
25 trx wide grip Row
50 squats
25 jumping chin ups
50 landmine twist
25 box jumps
Amrap
20 low back ext
15 band twist R-L
20 jack press https://youtu.be/0KMlKKnd-LI
20 SNOW ANGELS
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