You only live once

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You only live once

Pre-Workout
https://youtu.be/HrVf4auKUZ8

Warm-up
https://youtu.be/eDtBXboy58k

LIFT
8-12 Front squat https://youtu.be/2RJIStaLWQQ
20-25 Lat pulldown https://youtu.be/6Gv3cq0QnZE
3-5 Neg pullups https://youtu.be/2V9USNE1wdk
3x

45 sec Wall Sit w weight
10 Sissy squat slow 3×3 cadence https://youtu.be/Xj328uAsXs4
10-12 Landmine Bent over Row https://youtu.be/lJjiKJbYXj0
3x

12-15 RDL https://youtu.be/eF1BpS_s-QU
12-15 Facepull w one sec pause https://youtu.be/ocsFf52Gfyk
3x

Choose one way to Die

Death By burppes (AMRAP – Reps)
Death by burppes start with 10 burppes add a burpee every min score last completed round of burpee
Death By Rower (Distance)
EMOM row 150 meters add 10 m ER
( so round 2 160m round 3 170m ) until failure score last completed m
Death by pushups (AMRAP – Reps)
use pushups handle grip or DBs touch chest to cone
start w 10/15 reps add 2 pushup every min until failure
score last completed round of push-ups

Ladders

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Ladders

Mobility
Mobility
10 sec band stretches
20 ankle rotations R-L

10 sec Hip flex-or stretch 2x
10 sec R-L TRX Crossover 2x

20 foam roll IT bands and Calf

Ladder (Time)
10 chin ups
10 full burpees
drop 2 reps till 0

10 Box jumps
10 atomic pushups
drop 2 till 0

10 pistol squats
10 kb press press go heavy 53/26
drop 2 till 0

10 wall ball 20/12
10 leg curl
drop 2 till 0

row 500-
Run 200
Row 250 25
Run 200

Reps
20 sec situp hold- 5 situps-15 sec hold-5 situps- 10 sec hold-5
30 trx mnt climbers
30 band pull apart
2x
spend 1 min in trx plank

why

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why

LIFT
MTWI (add 1 rep every min )
B. barbell squat 8-9-10-11-12-13-14-15
on last min you have 1 min to complete the 15

Amrap for 12 min
15 R/Lband vertical adduction purple https://www.youtube.com/watch?v=Hwv7Uui1I7s
5 stabilizer squats on bosu Go BAREFOOT ! 5-5 hold-5 cadence
m Activation barbell pullups 6 reps 5 sec neg w 2 sec hold at bottom (last set hold till failure)
3x

Metcon (AMRAP – Reps)
FGB 8 can you relate ?

Pushups
run n touch burpee (half turf)
weighted bench situps
Box jump
bag push

comrade

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comrade

Reps
45W-15R
A. bosu crunch https://www.youtube.com/watch?v=JN28BvDP0yA / bosu mnt climbers 2x
B. spider web https://www.youtube.com/watch?v=UIcdDNRV2YA / karoke lunge 2x
C. lateral shuffle- med ball slam 2x
D. bench side raise
Comrade (Time)
7×7 Team
You go I go per movement
7 full burpee
7 overhead squat
7 V-ups
7 barbell pullups
7 Sumo High pull black/green
7 atomic Pushup/pike MOD slider atomic- pushup
7 Squat Press (go 5-10lbs heavier than Arnold press)

complete 7 rounds as a team alternating movements and 1 person working at a time

run 800 together

Distractions (Bench – RDL- Shoulder)

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Distractions (Bench – RDL- Shoulder)

LIFT
8-12 bench press
20 ALt SL Trx leg curl
20 attached band pullaprt 
4x  do a burn out set on round 4 drop 50% and do as many reps as possible

20 band upright row 
8-12 seated shoulder press
6-8 RDL 80%
3x 

extra credit 200 calf raises (fast quick)

Distractions (Time)
reps with interruption every min on the min 

6 sleds- 10/15 pushups 
550/600 m on rower (20 crunches on rower)
50 bench hop (10 bench crunches )
100 kb swing (3 goblet squats )
15 bomb throws to burpee  (last thing- no interruption ) 

killing villans

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killing villans

Interval https://youtu.be/_wNJcuw63zw
alt knee strikes https://youtu.be/DEWmXPVUZlE
punch combos 
2x

evade and lat  https://youtu.be/lNAjYCiouxk
bosu squats https://youtu.be/593dZ1aU9Do2x
2x

figure 8  https://youtu.be/Tffdb1JIu0w
lat shuffle 
2x 

TRX Row 
TRX ALT curtsy lunge   
 2x

band slider reverse lunge R https://youtu.be/fG9rYlkl_qIL 
L
slider snow angle 
 lat touch n jump 

10 grenade press R/L  https://www.youtube.com/watch?v=4yYB1wIFud020
windshield wipers https://youtu.be/Hh1JlmWQ2_w
14 plate suplex https://youtu.be/hMSy_mc_B5A
plate sled down and back  https://youtu.be/Hh1JlmWQ2_w
10 side kicks R/L  https://youtu.be/0BNQ544SqU08 
med ball slam https://youtu.be/FUG1Y8u-fZc
Spin hill 90 sec 2-3x 

Stretch 

Whelelz

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Whelelz

LIFT
walking lunges (one way) 

wall sit- with 12 sub scap retraction 

8 goblet squat 3-3 cadence 10 reps 

3x 

12 SL band glute bridge  https://youtu.be/rXtZxmyKwik 24 if cant do SL

25 med ball inner thigh squeeze 

8 elevated sumo squat 4 down -3 pause -1 up tempo

3x

8-12 pullups

12 band resisted situps 

barbell rollout https://youtu.be/_ZxfrZoM6rs

3x 

db snatch ladder (fast a possible)  https://youtu.be/uXfm9ktHRNA

5-5

4-4

3-3

2-2

1-1

Ladders to Goals

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Ladders to Goals

Bootcamp
20-10
jumping lunges
burpee
4x

20-10
trx squat high pull
barbell bicep curls
4x

20-18-16-14-12-10 ladder

Db Bench Press
leg lift
RDL
inverted Row

Card Cardio 1:30 – do remainder of time
Spin Bike – diamond
heart – rower or variation
spade – run turf
Joker- burpee

Prom Queen

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Prom Queen

Bootcamp
70’s

7 min amrap

20 kb swings

10 med ball slam

15 jack press

4 bear crawls FWD/BWD horizontal turf

Black Betty challenge (as many kb row as possible) R-L=1

80’s

8 min amrap

15 band twist

20 bosu curl

15 wall ball

row 250

push it (run in place – 2 push ups everytime hear push it)

90’s

9 min amrap

30 alt leg curl sliders

20 bosu crunches https://www.youtube.com/watch?v=JN28BvDP0yA

20 plank flutters https://www.youtube.com/watch?v=sBtJ_7fFWgk

10 kb squat high pull

thunderstruck (jumping jacks-squat on thunder)

2000’s

10 min amrap

5 trx inverted row

10 slider atomic pushup

15 goblet squat

sled run

cupid shuffle plank

Metcon (AMRAP – Reps)
black betty

Ramped up

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Ramped up

Interval https://youtu.be/_wNJcuw63zw
50/10 
med ball crunch and squeeze – scissor mnt climbers 
punches -jumping   knee strike  https://youtu.be/3p2jRl311eM
elevated plank mnt – plank step off
Reverse lunge med ball twist R/L 
rope battle jacks- alt waves 

on command lat med ball pass 

60/20 
Heave and retrieve https://youtu.be/UpVG0ShoC54
round house  3 R/ 3L 
step jumps – box jumps (squats)  at halfway https://www.youtube.com/watch?v=r90WzgoOpQE
band walk 3 R/L https://youtu.be/A0cFNwXJNuU
snakes- inside out circles  https://youtu.be/7W9BM0rjUVc
https://youtu.be/KI4yWBFt6dQ

stretch  – https://www.youtube.com/watch?v=QLSGBsMcYLA