∎ 10 DB Leg Curls [20s Hold at Start]
∎ 10 BB RDL
4x
∎ 10 Fire Hydrants [Each][1s Pause]
∎ 10 Attached Band Kick Back [Each]
[2s Pause every other rep]
3x
∎ TRX Sled Row [3/4 Turf]
∎ Frog Bound [1/4] Turf
∎ 8 KB SL RDL
∎ 200m Run
∎ 10 Decline Bench Situp Twist [1:4]
3x
◭ Finisher Calf Raises
∎ 25 Pigeon
∎ 25 Duck
∎ 25 Neutral
◭ Front Squat
[Slowest Descent Possible]
◭ Back Squat
[Slowest Ascent Possible]
▬▬▬▬▬▬▬▬▬▬▬
◭ 20s Work/10s Rest
∎ TRX Jumping Lunges
∎ Medball Slam
∎ Band Sword Chop
∎ Band AR Hold Reverse Lunge
[Switch Sides after both moves]
∎ Reverse Sled Drag
∎ Monkey Squat
∎ KB Deadlift
∎ KB Shrugs
◭ Finisher
∎ 40 Skydivers
∎ 40 SL Glute Bridges [Each Side]
◭ 1P means one partner works at a time.
◭ On 1P, partners can split reps anyway they want.
◭ Both partners run 100 yards at minute:
7, 14, 21, 28, 35
∎ 4 Switch Step Slam
➜ Burpee
1️⃣1P: 65 calBike
∎ Farmers Walk [3 Turf/150m]
➜ Wall Sit
1️⃣ 1P: 160Rope Rainbow
∎ 15 TRX T’s
➜ Touchdowns
1️⃣ 1P: 20 Horizontal Thrusters
∎ 15Butterfly Sit ups
➜ Plank
2x-3x [40:00 Cap]
▬▬▬▬▬▬▬▬
◭ Finisher
1P: 200 Calf Raises
practice SRDL – use wall or trx if needed
TRX stretch https://youtu.be/4PIJb8dHgXk
PARTNER UP
∎ 5 Situps – 5 sec halfway hold
4-5
3-5
2-5
1-5
800 m Run
Section 1:
∎ Pistol Squat [Each Side]
∎ KB push press
∎ KB Rows [Each Side]
3x
∎ 9 Burpees
Section 2:
∎ TRX Leg Curl [Slow Extension]
∎ TRX Row [with 1 sec pause]
∎ Roundhouse [Each Side]
3x
∎ 9 Burpees
Section 3:
∎ Band Thruster
∎ Kettlebell Single Leg RDL [Each Side]
∎ DB snatch [Each Side]
3x
∎ 9 Burpees
Finisher
∎ 100 Bag Punches
∎ 100 Fake Jump Rope
∎ 100 Crunches
∎ 100 Jumping Jacks
-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 9 burpees before moving onto the next 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
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 ▬▬▬▬▬▬▬▬▬▬▬▬
◭ 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
▬▬▬▬▬▬▬▬▬▬▬▬
∎ 30 Band/15 DB Hamstring Curl
∎ 15 Attached Band Glute Kickback
∎ 15 Deadstop KB Swings
x3
◭ 20-10
∎ Jumping Lunges
∎ TRX Rows
4x
◭ 20-10
∎ Med ball slam
∎ Run in place
4x
◭ 20-10
∎ Dips
∎ Kettlebell Swings
4x
◭ 20-10
∎ prisoner seated jump squats
∎ Band press
4x
◭ 20-10
∎ Assault Bike
8x
▬▬▬▬▬▬▬▬▬▬
∎ Partner Band Lateral Shuffle [Both Down & Back]
2x
∎ Partner Band High Knees [One Turf]
2x
∎ Partner Band Karaoke [Both Down & Back]
2x
▬▬▬▬▬▬▬▬▬▬
∎ 10 Burpee squats [Advance to Burpee Box Jump]
∎ 10 Surfer Burpee
∎ 10 Burpee Med ball Slam
∎ 10 Burpee Sumo high pull [Advance to Burpee Pull-up]
❆ 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.
➖➖➖➖➖➖➖➖➖➖➖
∎ 6 Negative Weighted Step Offs [Each Leg]
∎ 15 Explosive BB Squats
∎ 20 Band Twist [Each Side]
4x
Do the squats as soon as you get done with step offs – each round alternate which leg you start with
∎ Reverse Sled Drag [down & back]
∎ 12 Monkey Squats
∎ 6 Elevated Lunge Halo [ Each Side]
3x
▬▬▬▬▬▬▬▬
Calf Raises
25 Single Leg [Each side, switch as needed]
25 Slow Both Legs
25 Fast Both Legs
Foam roll glutes calves IT bands WINGS
TRX complex
Band stretches
12 TRX leg curls
12 sumo squats
12 partner situps with med ball throws
2 band sprints (each partner goes 2 times)
Repeat 2x
12 Sit up get up
12 trx tricep extensions
12 burpees
2 band sprints (each partner goes 2 times)
Repeat 2x
12 wall balls
12 alt TRX twist mod= band twist
12 TRX floor wipers RL=1 rep
2 band sprints (each partner goes 2 times)
12 RDLs right, 12 RDLs left
Repeat 2x
End workout with 144 (12 x 12) calf raises.
(At end, each person will have done 12 band sprints.)
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