NS

/in /by

NS

Pre-Workout
bench low back stretch 30 sec min

LIFT
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

Reps
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)

Round 9

/in /by

Round 9

Pre-Workout
practice SRDL – use wall or trx if needed
TRX stretch https://youtu.be/4PIJb8dHgXk
10 warm up set of squats at 50%
10 barbell pullups
Warm Up 2
Warm up 2

Rocking ham
star gaze
Push-up – pull rotator rotation
Reverse hip walks
Back stroke
Reverse lunge twist
Seal jacks

LIFT
5-8 deloaded squat 95% https://www.youtube.com/watch?v=_rh_CEGYs6Y&feature=youtu.be
3-5 neg pullups https://youtu.be/2V9USNE1wdk
4x
9 Rounds (Time)
Each exercise has 9 reps each grouping must be done 3x on last round of final round 3 full burppes after each exercise

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

Reps
50 crunches
50 bicycles
50 sec in the plank

unfair advantage

/in /by

unfair advantage

Interval https://youtu.be/_wNJcuw63zw
1:30 W- 15 sec rest
trx curtsy to lat lunge R-L
partner burpee wall ball twist 2 slams- 1 burpee pass – swap other way at 45 sec
bear sled – i go you go – high knees other partner https://youtu.be/HRmLGyy2b5Y
row
2x

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

feeling it

/in /by

feeling it

Pre-Workout
find weight fro landmine squats
find band and height for exlosive pushups

Reps
10 Landmine Front Squat 3 pulse +- 1 full rep =1
12 R/L NEW version ! glute kick back https://youtu.be/DG3wtTH-FZ8
2x

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

you’ve only got 1

/in /by

you’ve only got 1

Pre-Workout
row or spin
find weight for landmine movments

Amrap https://youtu.be/dBmgRAivtTQ
A. 5 min amrap
12 landmine row R-L
6 landmine SS press R-L https://youtu.be/x0lHsoQf86Y?t=46s

[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

Become Better

/in /by

Become Better

Pre-Workout
myofascial release upper back and glutes

Bootcamp
7 min amrap

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

pull-push-int

/in /by

pull-push-int

LIFT
6-8 db bench press mActivation
8-12 pullups
3x

(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

New Year- New You

/in /by

New Year- New You

Pre-Workout
MR glutes on peanut
demo dips https://youtu.be/DcxMgoLamy0
New Year New You (Time)
terminator format eliminate last exercise after each round until you last round is 10 dips

10 dips
9 trx bicep curls
8 trx jump squats
7 pullups or barbell pullups
6 bench hop R+L=1
5 renegade rows – (pushup row R/L =1)
4 landmine SRDL red- black (dont count rep if foot touches)
3 00m on rower
2 – Sled Run 2x
1 min plank

Reps
band partner lateral shuffle turf down and back then switch do 2x each round https://www.youtube.com/watch?v=Yc89oqIWytg
12 band situps – https://www.youtube.com/watch?v=V3CDdoEotX8
push ups w forced reps https://www.youtube.com/watch?v=bSt2Njjo-W0
2x

RDL Hell

/in /by

RDL Hell

LIFT
12 landmine row R/L
8-12 RDL
3x

6-8 landmine SA press R/L (deceleration )
15 db leg curl https://youtu.be/agTBLStNriw
3x

12-15 band vertical pull (use handles)
turf walking SRDL https://youtu.be/o6B7KaAx2lM
3x

Blast
30-15(all out) – 15 R

standing press- squat press https://youtu.be/F_QpAgQ2U8k
rope waves w reverse lunges – switch step https://youtu.be/gOkNuVjNYYQ
band row- squat row
shuttle run -burpees
2-3x

extra or finisher
split
60 lat raises
120 calf raises

Countdown to 2019

/in /by

Countdown to 2019

Pre-Workout
foam roll upper back
MR upper back w peanut

Interval https://youtu.be/_wNJcuw63zw
20Work /10 rest

A. med ball overhead jumping lunge (use wall ball )
med ball slam https://www.youtube.com/watch?v=vivaW_b_KOw (use slam ball)
4x

B. rip saw https://www.youtube.com/watch?v=CRCsdkRZ19c
over head band tricep ext
4x

C. trx lat jump squat
trx wide grip row
4x

Countdown (Time)
100 fake jump rope
90 crunches
80 slider mnt climber R-L =1
70 attached band press
60 wing pushup

50 jumping pullup
40 V-ups
30 kb squat press green/red
20 multi- D lunge curl
10 man makers

Reps
50 fire hydrants R/L