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

Rock n Roll

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Rock n Roll

LIFT
warm up 

low back ext 

scoops

frankenstien 

 

A. 6-8 RDL 
sled Drag (sled behind you – face fwd- palms up) https://youtu.be/rZHbZn18Efo
3x

B. 6-8  bench barbell row
15 doorway pulls

3x

Then do A, B another 2x each   do 8-12 on RDL  and 8-12 on bb row

30 band leg curl https://youtu.be/hbS94TxFisk
20 seated ALT DB bicep curl
12-15 barbell front squat https://youtu.be/2RJIStaLWQQ or KB front Squat
Sled Run
Run 250
3x

split

50 lat raises
100 calf raises

The Test

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The Test

Interval https://youtu.be/_wNJcuw63zw
20sec pulsating side plank R then hold side plan 20 sec
L
plankster on command https://youtu.be/G1NgVYQIyIk

40W-20R -swap moves last 15 sec
A. rope in out -rope slam https://youtu.be/MRr3xAfNbOc
B. winged push ups – widegrip pushups https://www.youtube.com/watch?v=62x-4qKAq5o
C. attached band row -squat row
D. wall ball – med ball slam https://youtu.be/FUG1Y8u-fZc
3x

25 secW-5 sec R
A, B kb air climber / kb pullover https://youtu.be/oE3Ahmpf89o
C, D band kickback R/L https://youtu.be/OV3jgMRA3V0
2-3x

Challenger
4 min to compete each station split reps however desired and go as hard as possible – if completed early jump rope until 4 min timer up / 45 sec between starting next letter.

A. KB Row 40 R- 40L
60 KB Swings

B. 60 trx tricep ext
60 bench hops

C. 40 kb /db dip n drive https://youtu.be/bAL3V0U_sa4
row 500 m

blitz 2 min

Pre-exhaust

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Pre-exhaust

LIFT
12  min AmRap 
dips to failure https://youtu.be/DcxMgoLamy0
5 nordic pop up  https://youtu.be/twEv7xtaNpMwalking
db lunges (turf and back ) https://youtu.be/xlkeTAkebMc

28’s * (7 low, 7 mid, 7 high, 7 full range)

28s’s * overhead Trciep ext 
28 pass off crunches (28 passes)
2x

28’s * BSS lunge https://youtu.be/G8ITj6LGoWQ
 2x  menaing go R-L-R-L

60 Split each exercise however desired
Back squat @ 60% 
Bench press @ 60%   

Reps
8 TRX twist https://youtu.be/psPxxRB–V4
30 bicycle crunches  
15 Rope Curls  https://www.youtube.com/watch?v=25F8Jimue_8
3x