▬▬▬▬▬▬▬▬▬▬
∎ 3×12-18 DB/KB Chest Fly
▬▬▬▬▬▬▬▬▬▬
∎ 12 Medball Incline DB/KB Bench [Supinated]
➜12 Decline DB/KB Floor Press [Hips up]
➜12 Flat DB/KB Bench
3x
▬▬▬▬▬▬▬▬▬▬
∎ 40 Front Squats
∎ 400m Run
∎ 40 Pushups[Banded if possible]
∎ 400m Run
⏱ 50s Work/10s Rest
◭ TRX
∎ TRX Hip Throw [Alternate Sides]
∎ Touchdown
∎ TRX Starfish
2x
◭ Bodyweight
∎ Lateral Shuffle Touch n’ Jump [Horz. Turf]
∎ Burpee to Skater [1:6]
∎ Winged Pushup [2 Scap Raises :1 Pushup]
2x
◭ Kettlebell
∎ KB Air Climber to Ab Pullover [6:1]
∎ KB Side Step Swing
∎ KB 180 Jumping SA Row [2 Rows/Jump]
2x
◭ Everybody
∎ Cupid Shuffle Plank
▬▬▬▬▬▬▬▬▬▬
∎ 8/15cal Assault Bike
∎ Karaoke [2 Turf]
∎ Sprint/Backpedal [Down & Back]
∎ 12 Banded Wood Chopper [Each Side]
∎ 8 Roundhouse [Each Leg]
∎ 8 Knee Strikes [Each Leg]
3x
∎ Hand on Knee for Support
∎ Adjust weight as needed for unbroken sets
▬▬▬▬▬▬▬▬▬▬
∎ 3×12-18 DB/KB Chest Fly
▬▬▬▬▬▬▬▬▬▬
∎ Keep bar against rig
4sX10r
∎ 20 KB Preacher Curls [Ball Down]
∎ 30 Lunge-Squat Holds [Count each Lunge]
∎ 12 Halo’s [Each Way] [Reverse Direction Each Rep]
∎ 15 DB/BB Push Press [Unbroken]
2x
▬▬▬▬▬▬▬▬▬▬
∎ 5 Thoracic Stretch [3 Sec Pause] [each side]
◭ Record your MAX reps in last set.
▬▬▬▬▬▬▬▬▬▬▬▬
∎ Single Arm Sled Row [1/2 Turf each arm]
∎ 12 Incline Bench DB Row
∎ 15 Tarzan Raise [Each Side]
3x
▬▬▬▬▬▬▬▬▬▬
∎ 32 Crunches
∎ 32 TRX Mountain Climber [Slow]
∎ 24 Crunches
∎ 24 TRX Mountain Climber [Slow]
∎ 16 Crunches
∎ 16 TRX Mountain Climber [Slow]
▬▬▬▬▬▬▬▬▬▬
∎ 30 KB Horizontal Squat Press
∎ 20 Wall Balls
∎ 10 Single Leg Hip Thruster [Each Leg]
∎ Run 400
2x
complete all reps in A. before moving to a.
A. 50/75 Pushups
a.
∎ 5 KB Tricep Extension [5U5D]
∎ 5 Burpees with Handle
➜ 4,4 ➜ 3,3
B. 50 Step Ups [Each]
b.
∎ 15 Plank Hip Tap
∎ 15 Wallball
➜ 12,12 ➜ 10,10
C. 50 Lowbar Pullups or Jumping Pullups
c.
∎ 12 TRX Pushups
∎ Sled Run
➜ 11,Run ➜ 10,Run
D. 50 Kneeling See Saw Press [Total]
d.
∎ 15 Band Thruster
∎ 15 Rip Saw [Each Way]
➜ 14,14 ➜ 13,13
Plug in time and attempt to complete next section
▬▬▬▬▬▬▬▬
8 Turkish Get up Stage 1 [Each Side]
20 Russian Twist
20 Bicycles
2x
▬▬▬▬▬▬▬▬▬▬▬▬
◭ 75% BS Max aka Kinda Heavy
▬▬▬▬▬▬▬▬
∎ 60 DB Pullovers [Bench or Bosu]
▬▬▬▬▬▬▬▬
◭ Slow, Squeeze Abs and Lats
▬▬▬▬▬▬▬▬
∎ 20 Weighted Subscap Wall Sit Press
∎ 15 Waiter Curls [Heavy]
∎ 12 Box Dips [3U3D]
4x
▬▬▬▬▬▬▬▬
∎ 1:00 Couch Stretch [Each Side]
∎ 1:00 PVC Passthroughs
8:00 AMRAP
∎ 10-12 Landmine Bent Over Row [2H]
∎ 6-8 Floor Press[Heavy]
8:00 AMRAP
∎ 10-12 DB Hamstring Curl [3s⇩3s⇧]
∎ 8-12 DB or BB RDL
▬▬▬▬▬▬▬▬▬▬
◭ 10:00 AMRAP
∎ 5 Pushups
∎ 10 Goblet Squats
∎ 15 Band Pull apart
▬▬▬▬▬▬▬▬▬▬
∎ 70 Calf Raises
∎ 40 Low Back Extension
∎ 70 Tricep Pushdown with Stick
∎ 30 Inchworms
∎ 70 Tib Raises
▬▬▬▬▬▬▬▬▬▬
∎ 30s Bench Low Back Stretch
∎ 30s Pullup/Lowbar Hang
2x
◭ 400 Strength Challenge
◭ Split Reps however desired
▬▬▬▬▬▬▬▬▬▬▬▬
∎ 50 Bulgarian Split Squat [Each Side]
∎ 50 Dumbbell Floor Press
∎ 50 Chinups
∎ 50 RDL [12-15 Rep Max Weight]
∎ 50 Pushups
∎ 50 Monkey Squats
∎ 50 Landmine Bent over Row
∎ 50 Bicep Curls [12 rep max weight]
◭ Pick ONE
∎ Run 1 mile
OR
∎ 50 Burpees
OR
∎ 20cal Bike
➜ 15 DB/KB Pullover [3x]
➜ 15 wall balls
➜ Lateral Shuffle Turf [Down & Back]
4x
20W-10W [try to beat the clock]
∎ Gorilla row
-dead-lift [4 within the 10 sec ]
4x
∎ Russian twist (small med ball)
– run horizontal turf (advanced do half way then all the way) –
4x
∎ lat jump (over rope and back )
– rope power slam (8)
4x
∎ Band chest press- jumping row (5)
4x
∎ Wall sit
– jump squats (7)
∎ Jumping pullup
– bosu pushup ( 5/8)
4x
Abs
25 W sec
Side plank pulsating R hold R
L -L
One legged V-up R
L
bicycles
do the 20-10s again 3x each
Abs
25 W sec
Side plank pulsating R hold R
L -L
One legged V-up R
L
bicycles
Coaches Stretch
◭ Down Slow, Up Fast
◭ Increase weight as needed
▬▬▬▬▬▬▬▬▬▬
◭ Count each Lunge
▬▬▬▬▬▬▬▬▬▬
∎ 30s Horizontal Band Row Hold
∎ 12 TRX Lat Pulldown
∎ 30 Calf Raises
4x
▬▬▬▬▬▬▬▬▬▬
∎ BB/DB [Max Strict Press
➜ Max Push Press]
∎ 3/5 cal Bike [Arms Only]
∎ 15 Seated Isolated Curls [Each Arm]
3x
▬▬▬▬▬▬▬▬▬▬
∎ 3 Position Childs Pose[45s Each Position]
∎ Single Saddle[1:00 Each Leg]
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