40-20
trx mnt climbers
jumping lunges
Bound Back Pedal
Bench Situps
2x
10 TRX leg curls
sled
3x
15 kb squat press
10 pull ups
3x
Dips to failure
8 full burpees
3x
44/70
Amrap 40 min
12 rower roll out https://www.youtube.com/watch?v=EtPi1_dQTIg
row 250
30 slider mnt climber
12 trx tricep ext
spin hill 1 min- seated sprint 1 min
lateral hammer hold (1-5) 3x https://www.youtube.com/watch?v=vaAHO_lsX8g
shuttle run 5x
30 Rope punches and Kicks https://www.youtube.com/watch?v=ics7GR95wS4
At 20 min stop and do
15 sec plank side raise -15 sec hold R-L 2x
15 sec side crunches R-L R-L 2x
Finisher
50 bicycles
20 superman
Squats
12-8-6-6
12 plank flutter in between https://www.youtube.com/watch?v=sBtJ_7fFWgk
weighted lunges (turf and back)
8-12 dips (record reps + resistance )
15-20 seated reverse fly
3x
ladies
15 inner thigh band slider R/L https://www.youtube.com/watch?v=FAzuEebR24U
15 band wall glute kickback R/L https://youtu.be/4vLuTNAvPZQ
3x
guys
barbell slider shrugs https://www.youtube.com/watch?v=6tYjK3GW7yk
20 landmine twist
Everyone
seated weight jump squats
20/10s
5x
20 band face pulls
practice lat lunge decide to leave the kb on ground or take w on the lunge
warm up
knee hugs
greatest stretching in the world
bird dog to fire hydrant https://www.youtube.com/watch?v=-bVtn0VyRVg
abs
side plank 15 sec- w 15 sec hold
R-L
2x
100 bicycles
10-8-6-4-2 pull-ups or (Trx pull-up )
20-18-16-14-12 jumping lunge (med ball overhead)
5-4-3-2-1 clean press R-L Ladies red/ Guys Blue <<<< its only 5 or less
10-8-6-4-2 pull-ups or (Trx pull-up )
20-18-16-14-12 jumping lunge (med ball overhead)
5-4-3-2-1 clean press R-L Ladies red/ Guys Blue <<<< its only 5 or less
6 R/L Lateral Lunge Row 2 (red/green) https://www.youtube.com/watch?v=rtejQTNvPe8 advanced take the KB with you
12 Lasso https://www.youtube.com/watch?v=akS3J9VDgBs
sled row https://www.youtube.com/watch?v=3yayen-ymAs&t=6s
12 – band reverse lunge Row black/purple https://www.youtube.com/watch?v=gyN9wKd62sM
12 Rip Saw https://www.youtube.com/watch?v=CRCsdkRZ19c RED/ Black
12 transformer https://www.youtube.com/watch?v=mSFB6weM4Ro
12 db hang squat clean
Amrap till the end Goal is to complete 3x (hustle mode engage!)
1 min
A. row
B. bear crawl fwd back mod sled
C. kb swing
D. primal pushup at failure do mnt climber
E. reverse lunge rope waves
1x
Squad
side plank raise 15 sec then 15 sec hold R-L
15 sec of bicycle crunches
20/10
A. spin sprint 8x
B. wall ball – russian twist 4x
C. primal row- primal sprint 4x https://www.youtube.com/watch?v=3vaXMiuLu6U / https://www.youtube.com/watch?v=fitYOVa7SFg
D.band press- band jumping pull 4x https://www.youtube.com/watch?v=Ppa7uKn9ne0
E. rope switch step – bat raise 4x https://www.youtube.com/watch?v=tOojCrSoKag
https://www.youtube.com/watch?v=DwGU4CUs500
Squad
side plank raise 15 sec then 15 sec hold R-L
15 sec of bicycle crunches
1 min
A. row
B. bear crawl fwd back mod sled
C. kb swing
D. primal pushup at failure do mnt climber
E. reverse lunge rope waves
1x
Stretch
foam roll hamstrings- scoop stretch – external rotation with band – face pull
Bench Press
3×3 10 TRX or slider leg curl in between
3×5 8-12 barbell RDL
3×7 15 band leg curl
pullup
8-12 military press
3x
12- 15 preacher curl
12-15 lat raise
3x
practice landmine RDL
TRX superman https://youtu.be/def8bUJpXlM
TRX leg Curl https://www.youtube.com/watch?v=Z0Lpo0UGZhA
Warm up (3 sec holds)
10 Bird Dog R/L
10 dolphins
10 arm stretch
5 greatest stretch in world R/L
30 up and over https://www.youtube.com/watch?v=isDo7DkawSk
10 Double Crunches
10 R/L=1 plank elbow strike
10 Push-ups / black / Red band resisted push-ups
10 KB Sumo Squat High Pull
10 TRX Leg curls
10 TRX Starfish
10 bar pullups / pullups
10 landmine Deadlift 90/45 min
10 jumping lunges RL=1
10 Full Burpee
landmine RDL –https://www.youtube.com/watch?v=iLn4iIyNE_s
KB sumo deadlift https://www.youtube.com/watch?v=P-fdRaL-5b4
elbow strike plank http://www.youtube.com/watch?v=tGx6sh-1V7w
https://www.youtube.com/watch?v=cWSxQ3tZt_o
15 weighted low back ext
15 R/L=1 band (feet in) mnt climber yellow/red
15 trx glute bridge w abduction
3x
band mnt climber http://www.youtube.com/watch?v=uFOHi0rhw5A
glute bridge http://www.youtube.com/watch?v=JTXIt1ZJBCY
take out jokers and spades
on the 7th card that = how many meters/2 to row or run or so 6 of hearts 6/3=300m 10 or face card 10/2=500
Reps will be derived from number of card – Workout is done as group Everybody does same number of reps
First 4 sets
KB Row R/L
Situps
SA KB Squat (Split reps for R-L) so draw 8 4 squats R arm- 4 with the left arm
Pushups
KB tricep ext 3-3 cadence
FWD BW Thruster
On 7th flip this determines
Last 3 sets
Burpee
leg curls slider
Pullups
alligator with band R+L= 1
trx jumping lunge R+L=1
TRX curl
Stretch
MR glutes with roller or peanut
MR -IT band with stick
25W/7 R
A. BAG SS LUNGE R
L
TRX pushup
3x
B. SA bosu Press R https://www.youtube.com/watch?v=trduYEVK3es
L
KB swing
3x
C. Band vertical Abduction R
L
Primal Sprint
3x
D. bench row R
L
bench scoops https://www.youtube.com/watch?v=xSunE544nBM
[have unattached ropes available]
group plank rope raise 8 R/L
20 sec run in place
lat hop down over rope – run back restart (gauge jumps)
2x
MTWI
10 box jump
15 band tricep pushdown https://www.youtube.com/watch?v=WSOQazmtFLo
4x
MTWI
12-10-8–6 squat press
sprint turf and back
MTWI
15 dips
8 bosu balance slams https://youtu.be/EyvuAJNvuak
practice lunge blaster arm drive https://www.youtube.com/watch?v=uGxlGhKGlIc
3 min
A. Spin over head med ball / hill on command https://www.youtube.com/watch?v=_zXfC_RIQ_U
B. bosu combo ( 7 lunge blaster R-L sprint 3- bear crawl -7 bosu pushups)
https://www.youtube.com/watch?v=A_z2qnnazkY&index=26&list=PLSSw_L0vYTpPuRB9nLRNwFKka3D8pQmjt
C. row -ab hold on command https://www.youtube.com/watch?v=oGeocSF8ifA
D. 30 mnt slider – 30 band punches https://www.youtube.com/watch?v=vdtIu3RSxO0
https://www.youtube.com/watch?v=T0hjhqac71U
1x
– everyone –
cupid shuffle plank https://youtu.be/g6pkTkunq9s
2 min
Spin over head med ball / hill on command
bosu combo ( 7 lunge blaster R-L sprint 3- bear crawl -7 bosu pushups)
row -ab hold on command
30 mnt slider – 30 band punches
1x
-everyone-
jump around (kris cross) (squat jumps- wall sit)
amrap 10 min
A. spin sprint 1 min
B. 12 Bosu ab sequence https://youtu.be/aZcvQY_-09U
C. 20 battle jacks
D. 4x hop scotch https://www.youtube.com/watch?v=fBkfnTt9TE8
warm up external rotation- up and over -trx reverse lunges – band rows
6 guys 8 ladies Bench press rest pause 6/6/6/ then 15 sec rest go for 4 /15 sec rest go for 2
15 kb ab pullover
3x
6 Squat Drop set 6/6/6 – after last set of 6 drop 20-40 % of weight do a set of 8 drop 20-40% of weight do set of 10
3x
dips m Activation 6 reps 5 sec neg w 2 sec hold at bottom (last set hold till failure)
bosu KB front rack squat m Activation (GO BAREFOOT)
3x
seated db or kb press m Activation
25 calf raises
3x
split
50 drag curl
50 cross over step R/L = 1
60-20
split lunge lat raise R/L https://www.youtube.com/watch?v=D_WizcTCmIM
bench hop/ close grip push-up on bench https://www.youtube.com/watch?v=e2vTld6ZuAs
bosu jumping chin-up /mtn climbers
TRX Row/ Star Fish https://www.youtube.com/watch?v=cWSxQ3tZt_o
3x
20-18-16-14-12-10
renegade row
attached band press
trx jump squat
20 low back raise
20 attaches band curls
12 trx triceps ext
8 plate hold 3 sec down deacelleration
30 kB air climbers
run 300
Save me 16 AmRap
A. 20 R/L band twist – bag side kicks R/L 2x
B. reverse grip Row (pace under 2:20/2:00) – (on tramp) 50 jumping jacks- 100 fake jump rope – 20 bench crunches (on tramp) 1x
C. spin in reverse heavy tension (swap between stand and seated) – 20 plank seasaw 2/2 cadence – 20 alt leg curl 2/2 cadence 1x
videos
side kicks https://youtu.be/0BNQ544SqU0
bench crunches https://youtu.be/sVrMTuttiTU
alt leg curl https://www.youtube.com/watch?v=7Mo-bpCQUtc
plank seasaw https://www.youtube.com/watch?v=sBtJ_7fFWgk
obstacle 20 AmRap
30 Russian twist
15 wallball
weave in out of bags / lat shuffle 4x
sled press
run 300
30 db skiers
row 250
weave https://youtu.be/FNw36rI6hFs
IN THIS WORKOUT USE HEAVY KB TO LOAD SLED 4
sled press https://www.youtube.com/watch?v=FYZzUgehF-E
skier https://www.youtube.com/watch?v=FLh-14B8QRA
weave https://youtu.be/FNw36rI6hFs
sled press https://www.youtube.com/watch?v=FYZzUgehF-E
skier https://www.youtube.com/watch?v=FLh-14B8QRA
12 ALT KB press then 6 double KB press
15-20 db/ band rear delt pullapart
4x
20-25 weighted barbell slider calf raises
10 plate press
behind neck pullups hold 1 sec at top
plate press
4x
barbell back squat 6/6/6 on last set drop do 8 then drop and do 12
3 pull up negatives
3x
split reps however desired
75 landmine front squats
75 band leg curls
db/band pullapart https://youtu.be/vlu_BCtttYg
landmine squat https://www.youtube.com/watch?v=hJ6XnlQ3yBU
plate press https://www.youtube.com/watch?v=5wGyxskfbx4
Drop Set https://youtu.be/kVbwcPohY3k
slider calf raiseshttps://www.youtube.com/watch?v=Hwv7Uui1I7s
50 kb good morning https://www.youtube.com/watch?v=MJXFS7KkUcg
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