1 min intervals
punch combos
Spin
(everyone) suicide 3 min
10 med ball v-up
10 wall ball thruster
10 touch jump
2 min (1 min swap)
row – curl press
lat shuffle to 10 kb tricep ext amrap
spin
2 min suicide
10 wall ball thruster
10 touch jump
1 min
row
lat shuffle
spin
1 min suicide
10 touch jump
20/10
kb air climber/ kb pull over
3x
kb swing / run n touch 2x
3x
bench low back stretch 30 sec min
6-8 Band Resisted Bench Press (folded yellows on green clet) 75 percent
12 curtsy landmine R/L
3x
12-15 DB pullover https://youtu.be/_oqq1XAVjy8
12-15 incline bench press
3x
12 Barbell glute bridge (1sec pause at top)
10-12 db rear delt raise ( during glute bridge )
3x
21’s low -mid- full pushups on elevated pushups – use 2 boxes
(During pullover)
21 crunches
2x
12-15 band bag chest fly https://youtu.be/EtwDiKt5cAA
20 ALT Db bicep curl (slow on way down)
10 3×3 cadence (set up low) dips feet on ground (unless can do BW dips – no bands)
3x
100 band tricep kick back https://youtu.be/gKKDgArjwFo
every time you stop do 30 calf raises (10 toes in- 10 toes out- 10 toes neutral)
12-15 DB pullover https://youtu.be/_oqq1XAVjy8
12-15 incline bench press
3x
12 Barbell glute bridge (1sec pause at top)
10-12 db rear delt raise ( during glute bridge )
3x
21’s low -mid- full pushups on elevated pushups – use 2 boxes
(During pullover)
21 crunches
2x
12-15 band bag chest fly https://youtu.be/EtwDiKt5cAA
20 ALT Db bicep curl (slow on way down)
10 3×3 cadence (set up low) dips feet on ground (unless can do BW dips – no bands)
3x
Rocking ham
star gaze
Push-up – pull rotator rotation
Reverse hip walks
Back stroke
Reverse lunge twist
Seal jacks
Sec 1
Pistol squat R-L
Kb push press red/ purple
KB Rows R-L black / green
3x
on set 3 do 3 full burppes after each exercise
Sec 2
TRX Leg Curl- slow on out
TRX Inverted Row
roundhouse R 9- L 9
3x
on set 3 do 3 full burppes after each exercise
Sec 3
Band starfish yellow / red
KB SRDL R/L red kbs/ black kbs
DB snatch R/L 25/35 min
3x
on set 3 do 3 full burppes after each exercise
18 min amrap
6 OH heave and retrieve https://youtu.be/NiPDpKiEzSY
10 bench flutters R/L=1 – 10 knee tuck
20 R/L Band Twist
spin hill stand 1:30
40 alt bosu knee waves https://youtu.be/-dAq2WEBmhQ
side plank pulse 15 sec- hold 15 sec R
L
R
L
30 sec bicycles
30 sec spidermans
30 sec scissor mnt climbers
Oh 2 more things
Lucky 7 situp and inner thigh squeeze against med ball
lucky 7- kickouts 7R-7L-6-6,5-5 till 11
8-12 Dips {dip bars on opposite side of green clets) https://www.youtube.com/watch?v=DcxMgoLamy0&feature=youtu.be
12-15 Band tricep pushdown https://www.youtube.com/watch?v=WSOQazmtFLo&feature=youtu.be
2x
10 Landmine Front Squat 3 pulse +- 1 full rep =1
12 R/L Glute kickback
2x
8-12 Dips
12 -15 Band triceps pushdown
2x
Not a typo do that 2x again for 4 sets
extra credit *
10 SL glute bridge on bosu
30 kb swing
2x
30W/15R
band resisted jump squats – https://youtu.be/k-Ju_lcCTjo (ude lower clet)
trx high row
explosive push ups ( mod for less than 15 on toes band assisted https://youtu.be/DVwTfJgM2-A
sled fwd/ back ward push
3x
100 wall ball squats every rest (anytime you stop moving) DO – https://www.youtube.com/watch?v=dpBlrmPcg2U&feature=youtu.be
12trx tricep ext
[drop weight on landmine]
a.20W-10R
bench hop https://www.youtube.com/watch?v=e2vTld6ZuAs
landmine twist https://www.youtube.com/watch?v=ndtohBr8sgI
3x
B. 5 min
15 DB front squat https://www.youtube.com/watch?v=Edew5mv3G7I
15 Russian twist R-L= 1
15 lat raise
b.20w-10r
pulse wide grip trx row
sumo high pull double yellow/red
3x
C. 5 min
20 KB RDL https://www.youtube.com/watch?v=Uf83qkg3zeg
16 kb or db seasaw press (double 4 more for 20) https://www.youtube.com/watch?v=093VsfMBI_w
10 box jump
c.20 w-10 r
contra lateral https://www.youtube.com/watch?v=pRq274C7j8A
handcuffed v-ups https://www.youtube.com/watch?v=0cSIFUz4FVE
3x
D. 5 min Amrap
15 attached band chest https://www.youtube.com/watch?v=aLDX5u4XN8U red/black
15 band jump pull red https://www.youtube.com/watch?v=RC9rA7fwUog
15 band pull apart yellow https://www.youtube.com/watch?v=VEZpJvPrrjg
d. 20w-10r
trx tricep ext
frog jumps https://www.youtube.com/watch?v=7dUp_5eWahA
A. 10 R/L Landmine Curtsy lunge
10 landmine power press https://www.youtube.com/watch?v=FCEliuc6cPU
10 trx inverted row (1 sec hold) https://www.youtube.com/watch?v=Rf87wQkweKw
B. [hook up bands on sled]
15 band slider r-l [red black] https://www.youtube.com/watch?v=FAzuEebR24U
3 burpee to med ball slam { no pushups }
12 band lat raise https://www.youtube.com/watch?v=1SJCAKs79PE [yellow/red]
3 burpee to med ball slam https://www.youtube.com/watch?v=A9cmRb2SXEI
C. 15 seated jump squat https://www.youtube.com/watch?v=JVUN1uQy6Ec
15 jumping pull up https://www.youtube.com/watch?v=kDpF7UZCCog&t=12s
15 side raise R/L https://www.youtube.com/watch?v=EimhbyhoGLQ
D. 3 alternating dead-kb row-press https://www.youtube.com/watch?v=TdytB9JCVT4
3 agility https://www.youtube.com/watch?v=8HQIdP4P9q4&index=22&list=UUK4Yoeflfs0OKylRzGcOxxw
7×7
trx tricep ext or band
trx curl or band
renegade row
(14) 7/7 bent over row 7 pronated 7 supp
12-15 incline db press
3x
*extra credit
15 db fly https://youtu.be/_5_8ikOXw8s
15 attached band pull apart
2-3
30W -15 R
decline situps
jump rope (tramp)
evade
punch combo’s
wall ball
3x
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12 trx twist https://www.youtube.com/watch?v=tf1hJv05n4Q
4x
BSS lunge (advanced) 5-7 hold trx SS lunge 1 sec hold -1 lunge, 2sec hold 2 lunges to 7
15 vertical band adduction R/L
3x