◭ 10:00 EMOM
∎ M1: 10-15 Decline DB Bench
∎ M2: 8 Single Leg RDL [Each Side]
▬▬▬▬▬▬▬▬▬▬▬▬
◭ 10:00 EMOM
∎ M1: 12-15 RDL
∎ M2 10-15 Dips
▬▬▬▬▬▬▬▬▬▬▬▬
◭ 40 Sec Work / 20 Rest
∎ Rope Alt Waves
∎ Box Jump
∎ Bicycle Crunches [Booty Band On)
∎ Karaoke
∎ Double Foot Mountain Climber
3x
Rounds 2 and 3 do 30 sec Work
[30W/5R/20W[arrow]/30R] x3 each
∎ Negative Pull Up
➜ TRX Row
∎ Negative Pushup
➜ Thruster
∎ DB Hamstring Iso Hold
➜ Slider Leg Curl
∎ Negative Weighted Decline Sit-ups
➜ V-ups
▬▬▬▬▬▬▬▬▬▬
◭ 4:00 to Complete Each
∎ 40 TRX Supinated Grip Row
∎ 30 Burpees
▬▬▬▬▬▬
∎ 45/75 Pushups
∎ Sled Run [4 Turf]
▬▬▬▬▬▬
∎ 45 SA KB Rows [Each Side]
∎ 45 KB Swings
▬▬▬▬▬▬
∎ 15/30 cal Assault Bike
∎ 30 Jack Press
❆ Cooldown Stretch ❆
◭ 6:00 AMRAP
∎ 12 Preacher Curl
∎ 10 Med Ball Deadbug [2s pause]
∎ 15s Braced Plank
◭ 6:00 AMRAP
∎ 12-11-10-9-8-7 -6 -5 BB Strict Press
∎12 Band/DB Rear Delt Fly
▬▬▬▬▬▬▬▬▬▬▬▬
∎ 10 Bicycle Crunches [R&L = 1]
╸ Coach’s Agility [ 2 Turf]
∎ 10 Low Bar Chinups
╸10 TRX Pushups
∎ 10 OH Tricep Ext
╸10 Low Back Ext
∎ 10 Box Jump
╸Run 400 [FAST]
✱ Starting at Bicycle Crunch , do every exercise, each round you remove the
last exercise.
➖➖➖➖➖➖➖➖➖➖➖
MR release – quads glute
◭ Focus on getting heavy on both.
◭ Go deep on the Goblet.
◭ Adjust Box height as needed.
◭ Minimal rest between BBS & GS
◭ Record your numbers in Wodify.
▬▬▬▬▬▬▬▬▬▬▬▬
◭ 3 Rounds of ONE of the following:
∎ 10 Partner Hamstring Curl
➜ Lunge [2 Turf]
OR
∎ 30 DB Hamstring Curl
➜ Lunge [2 Turf]
OR
∎ 60 Band Hamstring Curl
➜ Lunge [2 Turf]
▬▬▬▬▬▬▬▬▬▬▬▬
◭ Split
∎ 80 Weighted Glute Bridge with Med Ball
∎ 80 Cossack Squats
∎ 80 Crossbody DB/KB RDL [Light]
❆❆ Cooldown Stretch ❆❆
◭ 24:00 AMRAP
∎ Partner Band Lateral Shuffle [2 Turf]
∎ 12/20 Hand Slap Pushups
∎ Partner Band Sprint [1 Turf]
∎ 10 Partner “L” Situps [3s Descent]
∎ Partner Sled Row [2x Each Person]
∎ 5 Keg Toss [1 Tosser & 1 Runner]
▬▬▬▬▬▬▬▬▬▬▬▬
◭ Dirty 30 [2x]
∎ Attached Band High Knees
➜ Hip Hinge High Pull
∎ Knee Strikes
➜ Med Ball Slam
∎ KB Swing
➜ Single Leg Halo Passoff
∎ Core Stick Rotational Twist [R&L]
➜ Core Stick Paddle
❆ Cooldown Stretch ❆
◭ Only rest after completing both movements.
◭ Pick 4 of the following.
∎ 10 Pendlay Row
∎ 7 SA DB/KB Hang Snatch
▬▬▬▬▬▬▬▬
∎ 10 Pullup
∎ 10 Pushup
▬▬▬▬▬▬▬▬
∎ 10 SA DB/Band Stand Row
∎ 15 Shrugs
▬▬▬▬▬▬▬▬
∎ 20 DB Neutral Grip Bench Press
∎ 20 Plate Pullovers
▬▬▬▬▬▬▬▬
∎ 15 Plank Side Raise [Each]
∎ 20 Banded Knee Tuck [Total
▬▬▬▬▬▬▬▬
❆ Cooldown Stretch ❆
∎ Jumping Pullup or BB pullup
∎ Battle Jack
∎ Medball Hamstring Curl
∎ KB or BB Deadlift [Rx=1.3x BW]
∎ Sit-up with Overhead Extension
3x
▬▬▬▬▬▬▬▬▬▬▬▬
∎ Death March [1/2 Turf]
∎ Prisoner Lunges [1.5 Turfs]
∎ 40 Russian Twist [Total] 2x
∎ 20 Windmill Slams [Total]
3x
▬▬▬▬▬▬
∎ 15 TRX Body Saw
∎ Run 400
∎ 10 TRX Body Saw
∎ Run 200
❆ Cooldown Stretch ❆
◭ 12:00 AMRAP
∎ 10 Pull ups
∎ 12 BB/DB Standing Push Press
∎ 15 Rear Delt Raise
◭ 2:00 Coaches Abs Section
◭ EMOM x4
∎ 15 KB Swing
∎ 4 Burpee
∎ 10 TRX Suppinated Row
∎ 12 DB Lateral Raises
∎ 10 Band Press
∎ Sled Run [3/4 Turf]
∎ 10 Step Jumps
∎ 4/8 Assault Bike
◭ Finisher
∎ Run the Rack on Curls
◭ Use BB or DB for Floor Press
◭ 8 Floor Press / 15 Floor Fly
◭ After Each Set Give 3 People a High Five
◭ 21-15-9
∎ Pistol Squat [Right]
∎ Double Band Row [ Right]
∎ Side SA Push-up [ Right]
∎ Jackknife [Right]
∎ DB Snatch [Right]
Then Repeat on Left
▬▬▬▬▬▬▬▬▬▬▬▬
◭ Finisher
∎ 10 Manmakers [Snatch Weight]
practice
Jumping Pullups find correct height
do warm up set and find weight for Landmine Power Press
◭ [20/10 x 5] 45 sec Rest on Rotation
A ∎ Assault Bike [Calories]
B ∎ Burpees
C ∎ 180 Slam Ball
D ∎ Incline Bench Leg Lift
E ∎ TRX Push-up
F ∎ Landmine Thruster
Tabata score is the least number of reps performed in any of the 5 intervals. Add up lowest number of each exercise for total score.
E.G., 10, 22, 9, 15, 15 = 71
▬▬▬▬▬▬▬▬▬▬▬▬
◭ As fast as you possibly can!
∎ 30 Band pull apart
∎ 20 TRX Lateral Lunge
∎ 10 DB Skull Crusher
∎ 10 DB Tricep Ext
∎ 8 Landmine Curtsy Lunge [Both Sides]
∎ 40 Incline Bench Flutter Kick
∎ Coach ‘s Agility
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