◭ 20W/10R
∎ lateral burpees
∎ jumping lunges
4x
◭ 30W/10Blast/30R&R
A. TRX Rows
➜ TRX Jump Squat
B. Pushups
➜ Up-Down
C. KB Goblet Squat
➜ Sprint in Place
2X
▬▬▬▬▬▬▬▬
∎ 12 Pullups
∎ 10 KB/DB Thruster
∎ Run 800
∎ 12 Pullups
∎ 10 KB/DB Thruster
∎ Run 400
∎ 12 Pullups
∎ 10 KB/DB Thruster
∎ Run 200
❆ Cooldown Stretch ❆
Choice of Cardio After Each Section
Run 200, Row 300/400, Sled [2 Turf], 12 Lateral Step Over Slam Ball , 12/18 Assault Bike, Fight till Fatigue, Coaches Agility
———————-
-12 Concentration Curls [Each Arm]
-12 Close Grip push-ups [Slow Ascent]
3x
———————–
-12 Trx Tricep Ext
-24 Plank Band Row [ 4 rows swap arms]
3x
———————–
-15 BB OH Pulsing BB Press into 5 Push Press
-10 BB Curl [Slow Descent]
3x
————————
-12 DB/KB OH Tricep Ext [Slow]
-15 Bench Leg Lift
3x
————————
-20 Band Upright Row
-15 Db Lateral Raise [Slow Descent]
3x
————————-
Finisher:
Choice of Run the Rack Bicep Curls
50/70 Pushups
100 Sit-ups [ 3 Burpee every time you rest]
◭ 30s WEIGHTED Wall Sit into Unbroken Back Squats.
◭ NO rest between Wall Sit and Back Squat.
◭ No more than 1:00 rest in between sets.
Record Last Squat Weight Used
▬▬▬▬▬▬▬▬▬▬▬▬
▪️50 Band Pullapart [Unbroken]
▬▬▬▬▬▬▬▬▬▬
◭ 8:00 EMOM [Decrease by 1 Rep each time you repeat that side]
◭ DB/KB Weighted
M1: 20 Pulse Lunges [Right]
M2: 20 Pulse Lunges [Left]
M3: 19 Pulse Lunges [Right]
M4: 19 Pulse Lunges [Left]
➜ Continue this pattern for 8:00
▬▬▬▬▬▬▬▬▬▬▬▬
∎ 15 Band/DB Hamstring Curl
∎ 15 Attached Band Glute Kickback
∎ 15 Deadstop KB Swings
2x
30w, 5 sec rest/ 20 of explosive movement- 30 Sec rest
∎ Negative Pull Up
➜ Trx Row
∎ Negative Pushup
➜Thruster
∎ Nordic Ham Hold
➜ Slider Leg Curl
∎ Braced Plank
➜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 ❆
mid back stretch R
clam shell R
reverse clam shell R
L
hip stretch
sit up toe touches
dolphins
best stretch in the world
◭ 20W/10R
∎ lateral burpees
∎ jumping lunges
4x
◭ 30W/10Blast/30R&R
A. TRX Rows
➜ TRX Jump Squat
B. Pushups
➜ Up-Down
C. KB Goblet Squat
➜ Sprint in Place
3x
▬▬▬▬▬▬▬▬
∎ 12 Pullups
∎ 10 KB/DB Thruster
∎ Run 800
∎ 12 Pullups
∎ 10 KB/DB Thruster
∎ Run 400
∎ 12 Pullups
∎ 10 KB/DB Thruster
∎ Run 200
❆ Cooldown Stretch ❆
hail-marry pass after login time (if missed 5 burpee penalty)
◭ Outlast Farmer Carry!
∎ Nascar Style around Turf
*Coach Abs when you fail until all are done [100 Flutter Kicks can earn you back into the Race]
∎ Winner is last person carrying
◭ 20-10
∎ Calf Raise to Band Upright Row
∎ SS Band Row
4x
1. Sally up-down
◭ Sit-ups + sit-up hold
[Squats if you skipped Tuesday]
◭ 20-10
∎ Jack Press
∎ Arms Only Assault Bike
4x
2. Soulja Boy
◭ Glute Bridge each “Soulja Boy” + Glute Hold Entire Time
◭ 20-10
∎ DB Bench Row Left
∎ DB Bench Row Right
4x
3. Give Me Everything [Pitbull]
◭ Horz Turf Run each “Tonight” + Hold Straight Arm Plank Entire Time
◭ 20-10
∎ TRX Reverse Curl
∎ TRX Jump Squat
4x
4. “Queen” We Will Rock You
◭ Plank Shoulder Tap to Clap Beat
[1,2,3 Count] [Both hands on ground at each 3]
complete all reps in A. before moving to a.
A. 50/75 Pushups
a.
∎ 5 KB Tricep Extension [5U5D]
∎ 5 Burpees
➜ 4,4 ➜ 3,3
B. 60 Step Ups [Total]
b.
∎ 15 Plank Hip Tap [each side]
∎ 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 See Saw Press [Total- Should take at least 3 sets to complete 50]
d.
∎ 30 Band OH Triceps Ext
∎ 15 Rip Saw [Each Way]
➜ 24,12 ➜ 16,8
Plug in time and attempt to complete next section
▬▬▬▬▬▬▬▬
16:00 AMRAP
∎ 15-20 DB Bench Press / TRX Pushup
∎ FWD Lunges {2 Turf]
∎ 8-12 Pullups /
▬▬▬▬▬
Sally Up Sally Down [Rotate]
Squat
Situp Anchored Locked out Legs
Pushup
∎ 1 Sled Run
∎ 15 Side Plank Raise [ Slow]
∎ 24 Russian Twist [Total]
∎ 12 DB SA Bench Row
3x
14 Min AMRAP of
∎ 8 Band Glute Kickback [2 Reps, 2 Sec Hold]
∎ 8-12 Your Favorite Lift
Squat
Bench Barbell Row
Bench Press
OH Press
Deadlift
RDL
∎ 10/ 15 Pushups
∎ Run Turf and Back 2X
4x
∎ 10 Wall Ball
∎ 10 Deadbug
4X
∎ 5/ 10 Assault Bike
∎ 5 Box Jump [ Go Big]
4X
∎ 16 Band Switch Step Chop
∎ 20 Bicycle Crunches
4X
◭ 20W/10 W [No Rest, Rotate after 4X]
∎ TRX Bicep Curls
➜Bicep Curl Hold
∎ Weighted Wall Sit [Booty Banded]
➜ Monkey Squats
∎ Sit ups [Legs Anchored]
➜ Half Way Sit up Hold
∎ DB Should Press
➜ Front Rack Hold
◭ Do another round with 3X
∎ 20 Bicycle Crunches [Each Side]
╸12 Band Rip Saw [Each Side]
∎ 20 V ups
╸20 Weighed Side Bend [Each Side]
∎ Weighted Run 400 [Anything]
╸200 Flutter Kicks
✱ Starting at Crunches, do every exercise, each round remove the last exercise for the following round ➖➖➖➖➖➖➖➖➖➖➖
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