band ankle rotation
25 fire hydrants R-L
◭ 60/20
A. Assault Bike
B. MedBall Pivot [Alternating]
C. Attached Band Squat to High Pull
D. Bag High Low Punches
2x
◭ Transition
2:00 Blitz
◭ 10:00 AMRAP
OH Carry [150m]
Farmer Carry [150m]
Bear Crawl Haul [Forward and Back]
◭ Save Me [Partner Up]
∎ Flutter Kicks/40 Cruches
3x
∎ Reindeer Lashes/6 Horizontal Sled Push Pull
3x
◭ 400 Strength Challenge
◭ Split Reps however desired
▬▬▬▬▬▬▬▬▬▬▬▬
∎ 50 Bulgarian Split Squat [Each Side]
∎ 50 TRX Leg Curl
∎ 50 Back Squats [don’t rotate] [12-15 Rep Max Weight]
∎ 50 RDL [12-15 Rep Max Weight]
∎ 50 Pushups
∎ 50 Monkey Squats
∎ 50 Weighted Step ups [ Each Leg}
∎ 50 Bicep Curls [12 rep max weight]
◭ Pick ONE
∎ Run 1 mile
OR
∎ 50 Burpees
OR
∎ Foam Roll [ IT band, Lats, Quads,Glutes]
till everyone gets done
∎ Bag Knee Strikes [3 then ALT]
∎ Run n’ Touch Med Ball Slam
∎ Wall Balls
∎ Rower
∎ Alternating Dumbbell Curls
◭ 25/10
∎ Alt Rope Wave w/ Squat
∎ Rope Switch Step Slam
2x
▬▬▬▬▬▬▬▬▬▬▬▬
◭ 25/10
∎ Speed Punches
∎ Side Kick
2x
▬▬▬▬▬▬▬▬▬▬▬▬
◭ 25/10
∎ TRX Jump Squat [Click Feet]
∎ TRX Overhead Highknees
2x
▬▬▬▬▬▬▬▬▬▬▬▬
◭ 25/10
∎ KB Swings
∎ Toe Taps
2x
▬▬▬▬▬▬▬▬▬▬▬▬
◭ 25/10
∎ Barbell Step Over
∎ Touchdowns
2x
∎ Coach Led Abs/ Stretch 😊
◭ Brace core each DL.
Before Each Set
◭ 15 Fire Hydrants [Each Side]
◭ 45 Sec Wall Sit
▬▬▬▬▬▬▬▬▬▬▬▬
◭ 10 each leg. Increase weight each set if possible.
◭ Focus on deepest part of your lunge.
◭ Focus Glutes and Hamstrings.
▬▬▬▬▬▬▬▬▬▬▬▬
◭ Booty Banded
∎ 15Four Point Quad Extension
∎ 15Straight Leg Glute Extension
∎ 15Bodyweight Squats
2x
▬▬▬▬▬▬
∎ 10 KB Underhand Row
∎ 10 KB Shift Plank
∎ 10 DBPass Plank
3x
▬▬▬▬▬▬
∎ 25 Seated Band Row
∎ 25 Seated Tibialis Band Raise
∎ 25 Calf Raise
3x
❆ 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]
20-10’s [Each station do 4 sets]
∎ Band OH Squat
➜ V-ups
∎ Band Hinge to Upright Row
➜ Trx Row
∎ Bosu Mnt Climbers
➜ Lateral Burpee
∎ Skier
➜Jack press
∎ Sled Run
∎ 20 Elbow Strike Back Plank
∎ 15 Low Back etc with Plate Press
5x
80 Bosu Calf Raises [Barefoot]
◭ BUY IN
◭ Between you are your partner, complete 100 deadlifts
Partner 1: # deadlifts (barbell or KB)
Partner 2: Push ups until P1 is ready to switch
⤱ Switch, alternating every few reps until all reps are completed ⤱
▬▬▬▬▬▬▬▬▬▬▬▬
◭ 1000 Reps Split.
◭ Must use at least 3 from the list combining to a total of 1000 reps between you & your partner[s].
∎ Trx Row
∎ DB Seated OH Press
∎ Hammer Curls
∎ Goblet Squats
∎ Band High Pulls
∎ Slamball
∎ Plate weighted toe touches
∎ Plank DB Pull Through
∎ Drop Squats
∎ Wide Mountain Climber
∎ Elevated Hip Thruster [Booty Banded]
∎ Seal Jacks [Booty Banded]
▬▬▬▬▬▬▬▬▬▬▬▬
◭ CASH OUT
∎ 2 min Total- Partner Bar Dead Hang
⤱ Both are hanging, if one stops, both stop ⤱
▬▬▬▬▬▬1▬▬▬▬▬
◭ 25s Work / 15s Rest
1. Archer Pushup [R]
2. Scissor Bicycles
3. Archer Pushup [L]
4. Scissor Bicycles
5. Archer Pushup [R]
6. Single Side V-up [R]
7. Archer Pushup [L]
8. Single Side V-up [L]
9.10.11.12. Lunges [R,L,R,L]
▬▬▬▬▬2▬▬▬▬▬▬
◭ 25s Work / 15s Rest
1. TRX Low Row Raise
2. Explosive Single Leg Ground Touch [R]
3. TRX Pushup
4. Explosive Single Leg Ground Touch [L]
5. TRX Low Row Raise
6. Shoulder Taps
7. TRX Curl
8. Shoulder Taps
9. TRX Super Man Run
10. Sky Divers
11. TRX Super Man Run
12. Skydivers
▬▬▬▬▬3▬▬▬▬▬▬
◭ 2:00 BLITZ
∎ Touch n’ Jump
∎ Fast Feet Sprinter Arms
∎ Bodyweight Thruster
∎ Half Burpee
∎ Plank Hip Tap
▬▬▬▬▬▬▬▬▬▬▬▬
∎ Seated Curl ➧ Seated Jump Squat
10➧5
9➧4
8➧3
7➧2
6➧1
∎ 5 Godzilla [2 Thruster ➜ 4 Gorilla Rows ➜ 2 Shoulder Press]
∎ 50m Bear Crawl or Crab Walk
2x
❆❆ Cooldown/Stretch ❆❆
◭ 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.
◭ Wallsit: Female 25#, Male 45#
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
▬▬▬▬▬▬▬▬▬▬▬▬
∎ 15 Band/DB Hamstring Curl
∎ 15 Attached Band Glute Kickback
∎ 15 Deadstop KB Swings
x4
