40-20
rope in out
winged push ups https://www.youtube.com/watch?v=62x-4qKAq5o (last 10 sec wide grip push-up)
attached band row(squat row last 10 sec )
wall ball
3x
45 KB Row R-L
60 KB Swings
row 500 m
40 box jumps
80 kb tricep ext 20/yellow
80 trx jump squats
50 band over head squat
50/75 pushups
30 shoulder external rotation R/L
20 low back ext with stretch
15 sec side raises R-L then 15 sec hold
20 sec bicycle crunches
2x only 10 sec on round 2
Run 200
20sec TRX Roll Bridge https://www.youtube.com/watch?v=j9CqSJY8fVE (go on ground)
30sec crunches
2x only 15 sec on round 2
MTWI . x 9 Mins
min 1 – 20 kb swings 20 mnt climbers
min 2 Push Press x 10 R/10L
min 3 – SA Loaded Squat 8R/8L (get deep)
3x
Rest 1 Full Minute
MTWI x 9 Mins
min 1 – Goblet Squat 15 -15 jumping jacks
min 2 – 10/15 Pushups- 10 Vups
min 3 – KB Row R/L 10
SL KB Row 8 R/L https://www.youtube.com/watch?v=n0s4b4NvToI
20 plank flutters https://www.youtube.com/watch?v=sBtJ_7fFWgk
Hop scotch w med ball 3x
10 kneeling med ball twist https://www.youtube.com/watch?v=8JX4I-yNDGA
12 TRX Tricep ext /24 karoke lunge RL=2
2-3x
PVC pipe IT bands and calfs 20 x
2 min on whistle
Spin up down
gorrilla crawl – med ball slams (use small ball if possible) https://youtu.be/KyR0DBAFBiE
primal sprint/ pushups
bosu mnt climbners – bosu platform squats https://youtu.be/_7E9KmDsrbQ
Bag Spartan R,L https://youtu.be/V7hpwAunoi8
windmill slam https://www.youtube.com/watch?v=aLzViAH4uZo – switch step wall ball https://www.youtube.com/watch?v=hDKHYkclhMc
2x
Amrap 12 min
10 side plank Row R-L https://www.youtube.com/watch?v=LrVtrVhrqM8
suicide run 3 touches
15 TRX knee tuck slow –
15 TRX arm curls
10 knee strikes R/L
partner up
I go you go 1 min
jump squats
Situps
pushup
3 Negative Pull ups – then 7 slow cadence TRX rows 1-4 wide grip
20 landmine twist
3x
RDL barbell 15-20 reps
Farmers walk
3x
Squats 12-8-6-12
Fwd- Back lunges 10 R/L
2x
Cluster Set (find a weight you can only get 8x
Do 8 sets or 3 reps 20 sec rest in between
A. Bench press
during rest do a 10 sec barbell ab hold
B. 15-20 Preacher band curls
4 sets only 30 sec of rest
practice https://www.youtube.com/watch?v=kDpF7UZCCog
do warm up set and find weight for https://www.youtube.com/watch?v=FCEliuc6cPU
Tabata Rower (Calories unit) 5x
Rest 1 minute
full Burpee 5x
Rest 1 minute
Tabata Goblet Squat red/black beast mode purple/ blue 5x
Rest 1 minute
Tabata TRX Row Beast Mode jumping Pull-up 5x
Rest 1 minute
Tabata Push-up 5x
Rest 1 minute
Tabata Sit-up 5x
Rest 1 min
landmine power press 20/45 Beast mode 35/75 5x
Rest 1 minute
Tabata score is the least number of reps performed in any of the 5 intervals. Unit for the row is “calories”. add up lowest number or each exercise as Reps and total thosefor score
E.G., 10, 22, 9, 15, 15 = 71
5 rounds For Reps
15 attached Band pull apart
15 band tricep kick back
12 landmine row R/L
12 incline bench knee tuck https://www.youtube.com/watch?v=J6mXh0N19vg
lat sled drag https://youtu.be/CUwOeSr1tVg?t=105
( jump rope if waiting on sled )
15 trx jump squat
4x
20 external rotation R-L https://youtu.be/RWrhsd1Nsr4
20 face pull
foam roll hamstrings
A farmer walk
crunches at failure
B halfway situp hold
mnt climber at failure
C weighted wall sit
jump squats at failure
D half way pushup hold
pushups at failure
Round after each exercise 1 (up to victor to decide fate)
band sprint -(together)
or
10 box jumps (person that drops first)
Round 2 (up to victor)
15/20 barbell pullups (person that drops first)
or 200 m run together
Round 3 (up to victor)
sled push (person that drops first)
40 kb swings together
10 min amrap
15 landmine RDL 85/155
20 band curl
5 roman clean R- L 25/52 http://www.youtube.com/watch?v=HQOPmEw43RQ
4 rounds for time
row 300
15/ 20 swimmers push-up (mod roll up) https://www.youtube.com/watch?v=6sN4cBPtDBY
seated rope pull https://www.youtube.com/watch?v=n3xVH0P4NMc
sled push
seated rope pull
sled push
15 band axe blow R-L https://youtu.be/FoEpwC8-Ejg
10 trx row kick https://www.youtube.com/watch?v=xczzgQGa_BE
20 alt dumbell snatch (from platform) 20/30 https://www.youtube.com/watch?v=PZKqlfCi9bc
run 300
farmer walk 35/53
15 fire hydrants R
10 superman 1 sec hold
15 fire hydrants R
20 band curls
2-3x
90 sec W/ 15R
A. rower reverse grip
B. band lateral R-L black/purple (explode out slow step in)
C. spin tread climber ( seated mid tension sea saw press) 3/10 lbs
D. shuttle run – bag push https://youtu.be/_bA0MtcG8gg (bag against the wall)
2x
15 sec side plank raise R
15 sec hold R
15 sec side plank raise L
15 sec hold L
2x
90 sec W/ 15R
A. rower reverse grip
B. band lateral R-L black/purple (explode out slow step in)
C. spin tread climber ( seated mid tension sea saw press) 3/10 lbs
D. shuttle run – bag push https://youtu.be/_bA0MtcG8gg (bag against the wall)
1x
30 sec side crunches R
L
60W/ 15 R
A. rower lateral lunge R-L https://youtu.be/y85J7_kiplE
B. band twist R-L red/ black
C. bosu lunge blaster R-L https://www.youtube.com/watch?v=uGxlGhKGlIc
D. bag kicks R-L https://youtu.be/_7qutZ2WgZo
2x
20 /10 beat clock med ball slams – run full length of turf and back
3x
stretch
Workout 1
20 vertical abduction R-L https://youtu.be/EB1wGv8MZN8
8 leg curls butterfly 1-3 https://youtu.be/owJ1hgcqgrI
12-15 band dumbell bench combo
3x
10 squats heavy as possible
the immediately do
20 jump lunges
recover repeat
3x
15 band leg curls
15 RDL
3x
walking lunges
12 band glute raise on bench
2x
Save me
wall sit
25 leg ext on landmine (set bench perpendicular to landmine add weight feet are under bar squeezing weight )
3x
Workout 2
8-12 Pullups
8-12 Squats
12-15 incline bench reverse fly
3x
inverted row till failure
Wall sit hold till failure
1x
14 bench press ( add a block at 7 reps attempt @ 75% )
8-12 RDL
3x
pushups to failure
BAND leg curl to failure
1x
40 behind neck pullups https://www.youtube.com/watch?v=ML1wvZyWFvM
20 bench leg lifts every rest period
split
50 drag curls
100 slide shrugs https://www.youtube.com/watch?v=6tYjK3GW7yk
20 x PVC IT band
20x foam roll upper back
30 up and over
Elimination format (cancel last exercise off each round ) staggered start every 30 sec if session larger than 8
10 Push-ups / advanced add band
10 Sumo squat 2 red/2 black
20 Russian twist (10/15 med ball)
10 landmine power press 65/30 https://www.youtube.com/watch?v=FCEliuc6cPU
10 alligator https://www.youtube.com/watch?v=MCKbmr0kmZA
10 TRX leg curls
10 trx jumping lunges R-L =1
Sled row https://www.youtube.com/watch?v=sqtAch-2e-E
Run 800 m
Robo Arms
16-14-12-10
trx tricep ext https://www.youtube.com/watch?v=Mw-D5ahSQxg
rope curls Red/Blue https://www.youtube.com/watch?v=25F8Jimue_8
2 min (swap ever 30 sec)
A. SRDL wave R-L snake- hip toss https://youtu.be/zjRO2Qd4N5U https://youtu.be/7W9BM0rjUVc https://youtu.be/hIGgiGIZ_vo
B. reverse spin- spin hill – sprint- up downs every 5 sec
C. band tricep pushdown – skaters – overhead tricep ext – lat touch n jump
D. row- med ball press (last 30 sec only ) https://youtu.be/MhkOL03YyEk
E. bosu lat step – bag knee strikes – bosu lat- bag knee strike
2x
30 sec (no rest)
lateral shuffle
jumping jacks
touch n jump
bear crawl fwd back
v-ups
bicycle crunches
crunches
20 rope lash https://youtu.be/bzTjmt24ezg
sled run https://youtu.be/NJQRPX7Ps-E
run 300
10 bosu balance punch https://youtu.be/IqzmpaTA8fo
2x
Workout 1
20 vertical abduction R-L https://youtu.be/EB1wGv8MZN8
8 leg curls butterfly 1-3 https://youtu.be/owJ1hgcqgrI
12-15 band dumbell bench combo
3x
10 squats heavy as possible
the immediately do
20 jump lunges
recover repeat
3x
15 band leg curls
15 RDL
3x
walking lunges
12 band glute raise on bench
2x
Save me
wall sit
25 leg ext on landmine (set bench perpendicular to landmine add weight feet are under bar squeezing weight )
3x
Workout 2
8-12 Pullups
8-12 Squats
12-15 incline bench reverse fly
3x
inverted row till failure
Wall sit hold till failure
1x
14 bench press ( add a block at 7 reps attempt @ 75% )
8-12 RDL
3x
pushups to failure
BAND leg curl to failure
1x
40 behind neck pullups https://www.youtube.com/watch?v=ML1wvZyWFvM
20 bench leg lifts every rest period
split
50 drag curls
100 slide shrugs https://www.youtube.com/watch?v=6tYjK3GW7yk
find target that you can barelt touch fuly extened after a jump
Bird dog
curtsy stretch
Slider cross
Slider Hip flex-or
Sup-scapular push ups
side to side
ankle rotations
30W-20R on 3rd round do 20 sec W –
A. band jumping row 3x red https://youtu.be/RC9rA7fwUog
B. trx pushup – advanced do atomic pushup 3x
C. db/kb front squat 3x https://youtu.be/Edew5mv3G7I
D. touch n jump (a target) 3x
12 band step ups R/L https://www.youtube.com/watch?v=RRgsPCcURkY&feature=youtu.be black or purple
12 band glute raise https://youtu.be/p_0qG6FN_ZU?t=11 red or black
sled row https://www.youtube.com/watch?v=sqtAch-2e-E&feature=youtu.be
band alt press 14 – double press 7 red or black
12 trx tricep ext
3x
10 w (2 sec hold) AR press https://youtu.be/dIX9IwUg-nE
15- 20 back ext https://www.youtube.com/watch?v=GtOtjmUgWQg
20 band mnt climber (non attached) go slow ! https://youtu.be/UM2ATUcIass
3x
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