one parter working at a time
100 wall ball
1/2 mile run with sand bag or med ball (done together can swap who holds)
100kb squat press
2000m on rower
400 rope swats
120 trx Rows
partner up
slow cadence Dips 1-4 (to failure)
partner band sit-ups https://www.youtube.com/watch?v=jvap2SRG72I&t=2s
2x
20x low back ext
20x foam roll glutes
practice RDL in warm up
20W-10R with exception of A
(No Rest )
A. gorilla rows blue red https://youtu.be/VlrMysLfbjA
RDL
2 x
B. pulsating triceps lunge R
L
2 x
C. close grip pushup on handles
snow angles
2x
D. rope circles
slams
2X
10 trx knee tuck to pike OR 15 slider knee tuck
farmer walk
trx sled row https://youtu.be/3yayen-ymAs
14 landmine twist
run 300
2-3x
situps in 1 min – guy/girl with the most reps in (each class) gets point
back must touch ground elbow must touch knees
hang from bar
45 sec/ 75 sec
3 min swap on command
lat shuffle- plank jack to leg lift https://www.youtube.com/watch?v=6OWm1zsdgg0
BAS right left upper cut
kb swings
bosu lunge blaster R-L https://www.youtube.com/watch?v=uGxlGhKGlIc
bosu crunches
Spin up-down-reverse spin with punches
30 sec
bicycles crunches https://www.youtube.com/watch?v=VKxsh99EX68
hip tap https://www.youtube.com/watch?v=K2JEEpXpXbA
touch down / high knees on command
2x
AMRAP
A. 1 foot hops to bear crawl 2x
15 wall ball
lat shuffle to 10 kb ext 3x
B. 7 overhead step up
14 seated driver
C. 1 min seated sprint
D. 20 SS band Row
20 band chest press
30 sec
bicycles crunches https://www.youtube.com/watch?v=VKxsh99EX68
hip tap https://www.youtube.com/watch?v=K2JEEpXpXbA
touch down / high knees on command
2x
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
20W/10R
archer pushup R https://www.youtube.com/watch?v=D2ngJnQtPc4
scissor bicycles https://www.youtube.com/watch?v=OTYsY93FCpc
archer pushup L
scissor bicycles
archer pushup R
toe touches
archer pushup L
toetouches
speed lunges R https://www.youtube.com/watch?v=PDc6K-LsF5Q
L
R
L
20-10
under-grip row https://www.youtube.com/watch?v=5ZzJIVwnpik
karaoke lunge https://www.youtube.com/watch?v=pMvA2qPkz7E&list=UUK4Yoeflfs0OKylRzGcOxxw&index=14
trx pushup
under-grip row
karaoke lunge
trx pushup
trx curl
starfish https://www.youtube.com/watch?v=cWSxQ3tZt_o
jump squat
trx curl
starfish
trxjump squat
2 min blitz
touch n jump- frog jump- bw thruster- half burpee- plank hip tap
https://www.youtube.com/watch?v=Oa2dE9yk4NM
https://www.youtube.com/watch?v=SV07IkxJ_jk
https://www.youtube.com/watch?v=K2JEEpXpXbA
practice starfish
foam roll IT bands
20 band ankle rotations
seated curl-seated jump squat
5-5
4-4
3-3
2-2
1-1
5 Godzilla https://www.youtube.com/watch?v=Qrt5Xi8T1xk
15 wood chopper R-L https://www.youtube.com/watch?v=m4raXMlPok8&index=21&list=UUK4Yoeflfs0OKylRzGcOxxw
plate spin 1;15 25/45
3x
NYR 100 calf raises
NYR
Row 500 under 2:15/150
45work/ 5 rest
skaters -ice breaker 2x ( table tilt https://www.youtube.com/watch?v=zYfpOtKIf64
olympic curling -med ball slam 2x http://www.youtube.com/watch?v=5bw3C25_LAo
spin hill – alpine climb 2x
bilathon (1 arm figure 8 walk 3 squats) 2x
1x
amrap 15 min
20 ski ropes
24 snow angles
row 200
20 half pipe https://www.youtube.com/watch?v=pPDPmSuDRbg
bob sled
salom run
slow cadence bench 1-3 sec for 10 reps- bang out 5
standing plate press https://www.youtube.com/watch?v=mSFB6weM4Ro
25 band preacher curl
10 pull apart
3x
Dips failure
10-15 db kick backs
squats 10-8-6 – 6
4x
10-15 drag curl barbell
10-15 transformer https://www.youtube.com/watch?v=mSFB6weM4Ro
3x
Split
50 trx tricep ext
50 bench leg lift
50 rear delt raise (head planted)
Ladies
8-12 close grip bench press
8-12 megasoras http://www.youtube.com/watch?v=QiUYSj_XLTc
3x
band leg curl
walking lunge
15-20 db kick back
3x
30 med ball squeeze
12 step ups R-L
15 Band kick back https://www.youtube.com/watch?v=p_0qG6FN_ZU
2x
wall sit 50 sec
Sled pull- sled push 4x https://www.youtube.com/watch?v=QOah6cwYZZY
wall sit 40 sec
Sled pull- sled push 3x
Wall Sit 30 sec
Sled pull- sled push 2x
25 fire hydrants L-R split reps as desired
25 up and over https://www.youtube.com/watch?v=isDo7DkawSk
practice jumping pullup
15sec side plank then hold r/
L
15 sec Bicycles
15 sec Synergy crunches
2x
40-20
Sit up Get up https://www.youtube.com/watch?v=z5V-IHjnmQg
bosu pushups https://www.youtube.com/watch?v=BYylpuApRGY
sumo squat to high pull
burpee clap
3x
Split Reps as Desired
75 Jack Press 30/15 https://youtu.be/5b5tnyGY4cI
75 jumping pull up https://www.youtube.com/watch?v=kDpF7UZCCog
75 Sit-up (straight legs feet under sled )
75 kb jump squats Purple/ black https://www.youtube.com/watch?v=OHq8_ykwgwA
12 TRX tricep ext
15 weighted low back ext
20 band pull apart
3x
20 foam roll glutes R-L
20 low back ext/ 40 sec low back stretch https://www.youtube.com/watch?v=GtOtjmUgWQg
40W/20R
Burpee to rope slam 1/7 (no pushup)
Bound( width turf) high knees backward
Trx row alt pullapart
band Y press – squat press when fatigued
3x
30/20
Reverse lunge alt rope slam
trx tricep ext
pivot slider https://www.youtube.com/watch?v=zca2cq0i2TQ
Shuttle run
3x
50secW/10secR
lunge blaster R-L https://www.youtube.com/watch?v=aYuulV7CyCg
high knees- burpee on command
BW thrusters https://www.youtube.com/watch?v=Oa2dE9yk4NM
rabbit hops- touch n jump https://www.youtube.com/watch?v=sy2PWoMvJiI
conta lateral- toe touches https://www.youtube.com/watch?v=ksTafkmfku0
2x
Robo Arms
20-17-14-11
trx tricep ext
rope curls Red/Blue https://www.youtube.com/watch?v=25F8Jimue_8
OR
35 transformer https://www.youtube.com/watch?v=mSFB6weM4Ro
Solom Relay Race
20 x PVC IT band
20x foam roll upper back
30 up and over
Elimination format (cancel last exercise off each round ) staggered start every 30 sec if session larger than 8
10 Push-ups / advanced add band
10 Sumo squat 2 red/2 black
20 Russian twist (10/15 med ball)
10 landmine power press 65/30 https://www.youtube.com/watch?v=FCEliuc6cPU
10 alligator https://www.youtube.com/watch?v=MCKbmr0kmZA
10 TRX leg curls
10 trx jumping lunges R-L =1
Sled row https://www.youtube.com/watch?v=sqtAch-2e-E
Run 800 m
10-12 reps seated press
20 alt curls (neg)
3x
15 band raises
15 lat raise
2x
12-15 band leg curl
8 -10 one legged get up
15 band glute kick back
R-L
2x
250 row
farmer walk
3x
20 step ups
8 renegade row w pushup
3x
spin 1 min sprint
15 jack press
3x
30 lateral bosu
10 trx leg curl
3x
Faster people Spin up down ever 15 sec (till everyone is done )
band bound
batman ans robin
band bound
batman and robin
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
lunge press sequence
TRX lunge twist R
butter fly
L
Y stretch
Squat hold
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