30 situps
30 side plank up and down R/L
25 situps
25 side plank up and down R/L
20 situps
20 side plank up and down R/L
15 situps
15 side plank up and down R/L
then
20 superman
1 min in plank (only count time you are on elbows and toes)
15 superman
30 sec in plank
50 side crunches R/L
ankle rotation 20 R/L
20W /10R
overhead squat
Russian twist
4x
kb swings
trx undergrip rows https://youtu.be/5ZzJIVwnpik
4x
lateral burpee w pushup [use band to jump over]
kb squat to high pull https://youtu.be/NnAcZV8xZOc
4x
battle jacks
skaters https://youtu.be/7BdfXEwQ3so
4x
Sled
20 flat jacks https://youtu.be/0NZBlWQbT_4
20 Band Glute Bridge or 12 barbekk glute bridge
10 R/ L wall twist throw
3x
20 low back ext
30 band pull apart
run 250 OR row 250
20 low back ext
30 band pull apart
6-8 SA landmine press (decelerate)
12 rear delt raise (optional w band)
3x
15 band upright row https://youtu.be/bi1gyj2pPXs
12 core Stick bent over row https://youtu.be/AxF9SQny4ec
15 weighted decline bench situps
3x
10 R/L Landmine undertaker row (w 1 sec pause) https://youtu.be/YmboaqtRxHs
Bar 12 leg Lift then 12 knee tuck https://youtu.be/PnwKpalgIhs
3x
extra credit BW FWD walking lunges turf and back 4x use trx to modify if needed
6 Pullup
12 Landmine Squat Press https://www.youtube.com/watch?v=FCEliuc6cPU
6 OH heave and retrieve https://youtu.be/NiPDpKiEzSY
6 knee strikes R/L (hit it hard) https://youtu.be/DEWmXPVUZlE
3x
6 burpee med ball slam https://youtu.be/AqsQ3755L3k
12 SA band pushdown R/L yellow/red folded band https://youtu.be/EX7f3Qo6I84
Figure 8 run 3x each round https://youtu.be/Tffdb1JIu0w
3x
6-8 dips (5-2-1) 4 sec down – 2 sec pause – explode up (use low dip bar feet on ground/ advanced reg dip height)
30 touch down https://youtu.be/jTSTBvE_rRc
3x
20 band overhead tricep ext ( use 2nd band as handle) https://youtu.be/C-zUli0FrX0
20 strike back plank
3x
12-16 ALT seated bicep curls
12 weighted jump squats (you may need to go lighter than curling weight)
3x lat shuffle horizontal turf and back
3x
15 core stick curls (black/purple)
run 250
30 adductions med ball https://youtu.be/qRCItCZsyVc
3x
Split
60 lat raise
600 m row
DB or kB halos
Sub-scapular pushups
Front raises
Drivers
Hamstring hands
Scoops
Frankenstein walks
6-8 band resisted bench press
12-Bosu ALT leg curl then 6 double https://youtu.be/g_gPx29PD54
12 Facepull 1 sec pause
3x
10-12 incline db press (3 sec neg, explode up)
8-12 RDL
20 band pull apart
3x
12-15 kneeling landmine press https://youtu.be/ws9-Vgzc-k8
12 SS lunges R/L https://youtu.be/G8ITj6LGoWQ
3x
10 pushups/ 1 hang clean squat (15/30) https://youtu.be/Ui7DZxdYY2I
9/2
8/3
7/4
6/5
5/6
4/7
3/8
2/9
1 pushup / 10 hang clean squat
20 low back ext
sled run
3x
run 400 OR agility w obstacle
save me
row 250- skaters on bosu 1x https://youtu.be/7BdfXEwQ3so
Bar leg or knee lifts on bench – 10/12 trx pushups (slow 2×2 cadence ) 2x https://youtu.be/PnwKpalgIhs
scissor sliders 20 – Bag R,L Bodyshot 2x https://youtu.be/HJgkcPM65ck
2x
keg carry run w partner 400 pass med ball back and fourth as needed
On your own
A.
spin tread climber (seated alt press high resistance) until failer min 45 sec 10/20 lbs (see who can go the longest for the day
20 band slider inner thigh R – 20 windmill slam- 20 band slider inner thigh L https://youtu.be/FAzuEebR24U
https://www.youtube.com/watch?v=aLzViAH4uZo
2x
B.
20 kb sumo squat to high pull from plate https://youtu.be/NnAcZV8xZOc add high pull
weave in out bag then run back 3x every round
12 one legged kb pass R-L https://youtu.be/xX2UxdnJd2A
2x
30 med ball adduction
20 Russian twist
2x
stretch
6 Min Squat Routine – EMOM 6 rounds
10 squats -11-12-13-14-15
Barbell back squat w + 85 lbs
under 85 use db/KB front squat
MOD for mobility – landmine front squat –
8-12 pullups
5-8 barbell pistol squats 3up -3down cadence (use low bar)
12 TRX tricep ext – 12 tricep push down w core stick
3x
A.
8-12 landmine meadow row R/L https://youtu.be/apE1m88BiXU
15-20 db reverse fly
2x
B.
15 core stick lat pull down
sled reverse drag https://youtu.be/rZHbZn18Efo
3x
* extra credit (if finish early)
20W/10 R
band squat row
band assisted pushups – go to knees at fatigue
3x
20W/10 R
trx jumping lunge
standing band press (go to squat n press at fatigue to keep up intensity )
3x
run 800 (run first 200 hard- pace 400 run last 200 hard)
* extra credit –
12 elevated sl glute bridge R/L
25 bosu crunches
2x
find height for jumping pullup- use bosu and platform if needed
12-15 DB leg curl – elevate bench on platform put against the wall
8-12 RDL (rest 30-45 sec after)
4 standing Roman Press – then AMRAP shoulder press
3x
Guys
15-20- shrugs
Farmer Walk
15 band upright row https://youtu.be/bi1gyj2pPXs
3x
Ladies
15-20 band inner thigh slider https://youtu.be/FAzuEebR24U
12-15 lat raise
3x
jumping pullup
situp get up press
sled fwd back push (down and back 1)
situp med ball between knee Flex!
trx jump squat
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)
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
https://youtu.be/AAsnRtghCLY
Rocking ham
star gaze
Push-up – pull rotator rotation
Reverse hip walks
Back stroke
Reverse lunge twist
Seal jacks
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
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 https://youtu.be/H0QMP81ai48
Kb push press red/ purple https://youtu.be/R4NvCxyyuss
KB Rows R-L black / green https://youtu.be/dBrDr59R7Rc
3x
on set 3 do 3 full burppes after each exercise
https://youtu.be/zqcN3oPwiOM
Sec 2
TRX Leg Curl- slow on out https://www.youtube.com/watch?v=Z0Lpo0UGZhA
TRX Inverted Row https://www.youtube.com/watch?v=OfHGodhgSm8
roundhouse R 9- L 9
3x
on set 3 do 3 full burppes after each exercise
https://youtu.be/zqcN3oPwiOM
Sec 3
Band starfish yellow / red https://youtu.be/Bo9QrEK1RBE
KB SRDL R/L red kbs/ black kbs
https://www.youtube.com/watch?v=mohHxPIfUIc
DB snatch R/L 25/35 min
https://www.youtube.com/watch?v=X_-Q77POxMM
3x
on set 3 do 3 full burppes after each exercise
https://youtu.be/zqcN3oPwiOM
50 crunches
50 bicycles
50 sec in the plank
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