∎ 5 TRX Nordic Curl
∎ 12 Landmine Curtsy Lunge [Each]
3x
∎ 15 Barbell Hip Thruster
∎ 30 Ball Squeezes [Hips up]
3x
∎ Walking Lunge [2 Turf]
∎ 10 Plank Squeezes [2s hold]
3x
∎12 Weighted Step Ups [Each]
∎ 10 Pulsating Goblet Squat [1/2 rep then whole rep]
∎ 10 Crunch with 3 OH Extension
3x
find weight for lateral sled
practice side bend (get comfortable)
◭ 30s Work/10s Rest [x4]
A. Bench Side Bend
B. Switch Step Pass
➜ Windmill Slam
C. Slamball Updown [No Slam]
➜ Slamball Crunch
D. Band Squat Row
➜ Band Rip Saw
⭐ E. Lateral Sled [NO STOP]
◭ BLAST
∎ 45s of Ice Skaters
∎ 45s of Burpees
↺ Repeat Interval but x2 ↺
◭ REPS
∎ 12 Bench Knee Tuck
∎ 24 Bench Flutters
∎ 12 Calf Raise [3s Down]
∎ Sled Row [1 Turf]
∎ 24 Ukrainian Twist [Slow]
∎ 8 DB SLRDL
2x
find weight for lateral sled
practice side bend (get comfortable)
◭ 30s Work/10s Rest [x4]
A. Bench Side Bend
B. Switch Step Pass
➜ Windmill Slam
C. Slamball Updown [No Slam]
➜ Slamball Crunch
D. Band Squat Row
➜ Band Rip Saw
⭐ E. Lateral Sled [NO STOP]
◭ BLAST
∎ 45s of Ice Skaters
∎ 45s of Burpees
↺ Repeat Interval but x2 ↺
◭ REPS
∎ 12 Bench Knee Tuck
∎ 24 Bench Flutters
∎ 12 Calf Raise [3s Down]
∎ Sled Row [1 Turf]
∎ 24 Ukrainian Twist [Slow]
∎ 8 DB SLRDL
2x
3/18➜No Saturday Class in Gardendale
◭ 50W/10R
∎ Lateral Shuffle Touch n’ Jump
∎ Ab Run
➜ Bicycles
∎ Push-up
➜ Mountain Climber
∎ Jump Squat Jack
∎ Burpee to Jumping Lunge
◭ GO!!! [2:00 Cap]
∎ Sprint 400m
OR
∎ 35 Barbell Pull-up
➜ 35 KB Swings
▬▬▬▬▬▬▬▬▬▬
◭ 50W/10R
∎ Frog Jump
➜ Half Burpee
∎ Close Grip Push-ups
➜ V-ups
∎ BW SLRDL [Fast]
∎ Touch N’ Jump
∎ Lateral Burpee
◭ GO!!! [2:00 Cap]
∎ Sprint 400m
OR
∎ 40 KB Rows [Each Side]
▬▬▬▬▬▬▬▬▬▬
◭ 50W/10R
∎ Walk it Out Push-up
∎ Rabbit Jumps
➜ Jump Squats
∎ 4 Close Grip Push-ups
➜ 4 Half Burpee
∎ Lunge Blaster [Alternate]
∎ 8 Jump Squat Jack
➜ 8 Ice Skaters
◭ GO!!! [2:00 Cap]
∎ Sprint 400m
OR
∎ 35 Tri or Bi
➜ 35 TRX Tricep Extension
➜ 35 TRX Curls
▬▬▬▬▬▬▬▬▬▬
◭ 50W/10R
∎ Burpee to Jumping Lunge
∎ Lateral Touch n’ Jump
∎ Push-up
➜ Mountain Climber
∎ Frog Jump
➜ Run in Place
∎ Walk it Out Push-up
◭ GO!!! [2:00 Cap]
∎ Sprint 400m
OR
∎ 5 SA press [Each Side]
➜ 10 KB Swing
➜ 5 TRX Inverted row
2x
3/18➜No Saturday Class in Gardendale
◭ 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
practice SRDL – use wall or trx if needed
TRX stretch https://youtu.be/4PIJb8dHgXk
Warm up 2
https://youtu.be/AAsnRtghCLY
Rocking ham
star gaze
Push-up – pull rotator rotation
Reverse hip walks
Back stroke
Reverse lunge twist
Seal jacks
Reps:
PARTNER UP
∎ 5 Situps – 5 sec halfway hold
4-5
3-5
2-5
1-5
20W-10R
∎ Kettlebell Swings
∎ Band Punches [Hit Bag]
4x
PARTNER UP
∎ 5 Situps- 5 sec halfway hold
4-5
3-5
2-5
1-5
Section 1:
∎ Pistol squat R&L
∎ Kb push press red/ purple
∎ KB Rows R&L black / green
3x
Section 2:
∎ TRX Leg Curl [Slow Extension]
∎ TRX Inverted Row
∎ Roundhouse R&L
3x
Section 3:
∎ Band starfish – Yellow / Red
∎ Kettlebell Single Leg RDL R&L – Red/Black
∎ DB snatch R&L 25/35lbs
3x
-Every movement is 9 reps. One sided movements are done as 9 each side.
-Each Section has 3 Rounds. On the 3rd Round, you will complete 3 burpees after you finish each movement in the Section.
Videos
Pistol squat video https://youtu.be/H0QMP81ai48
Kb push press red/ purple https://youtu.be/R4NvCxyyuss
KB Rows R-L black / green https://youtu.be/dBrDr59R7Rc
TRX Leg Curl- slow on out https://www.youtube.com/watch?v=Z0Lpo0UGZhA
Band starfish yellow / red https://youtu.be/Bo9QrEK1RBE
KB SRDL video https://www.youtube.com/watch?v=mohHxPIfUIc
DB snatch video https://www.youtube.com/watch?v=X_-Q77POxMM
∎ Crack the Egg
2x [Each Person]
∎ 50 crunches [Both]
▬▬▬▬▬▬▬▬▬▬▬▬
∎ 10 Inverted Dip Bar Row
∎ 16 Box Jumps
∎ 12/20 Swimmer Push-up
∎ Seated Rope Pull
∎ Sled Push
∎ Seated Rope Pull
∎ Sled Push
∎ 30 Sword Chop [Each Side]
∎ 10 TRX Row Kick [Each Side]
∎ 20 Alternating DB Snatch from Ground/Platform
∎ Run 300
∎ Double DB/KB Front Rack Walk [2 Turf/150m]
4x
▬▬▬▬▬▬▬▬▬▬▬▬
∎ 15 Fire Hydrants [Right]
∎ 10 Superman [1s Hold]
∎ 15 Fire Hydrants [Left]
2x
[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 or Waiter 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.
➖➖➖➖➖➖➖➖➖➖➖
This site uses cookies. By continuing to browse the site, you are agreeing to our use of cookies.
OKLearn moreWe may request cookies to be set on your device. We use cookies to let us know when you visit our websites, how you interact with us, to enrich your user experience, and to customize your relationship with our website.
Click on the different category headings to find out more. You can also change some of your preferences. Note that blocking some types of cookies may impact your experience on our websites and the services we are able to offer.
These cookies are strictly necessary to provide you with services available through our website and to use some of its features.
Because these cookies are strictly necessary to deliver the website, you cannot refuse them without impacting how our site functions. You can block or delete them by changing your browser settings and force blocking all cookies on this website.
These cookies collect information that is used either in aggregate form to help us understand how our website is being used or how effective our marketing campaigns are, or to help us customize our website and application for you in order to enhance your experience.
If you do not want that we track your visist to our site you can disable tracking in your browser here:
We also use different external services like Google Webfonts, Google Maps and external Video providers. Since these providers may collect personal data like your IP address we allow you to block them here. Please be aware that this might heavily reduce the functionality and appearance of our site. Changes will take effect once you reload the page.
Google Webfont Settings:
Google Map Settings:
Vimeo and Youtube video embeds:
You can read about our cookies and privacy settings in detail on our Privacy Policy Page.
Privacy Policy