Warm-Up: 1 Set 10 x PVC pipe pass throughs 10/10 Single Arm KB Deadlifts 10 KB Front squats 10 Touchdowns 10 Strict pull-up Workout 1: 12:00 Time Cap Dumbbell or barbell complex: 5 ground to overhead + 5/5 front rack reverse lunges + 10 deadlifts = 1 Complex. Do 3 without setting DBs or barbblell down 12 Lat pull [...]
Warm-up 2 Sets 10 Inchworms 7/7 Floor wipers 10/10 Hip Circles Workout 1: EMOM for 12:00 Min 1: 6 Dumbbell or kettlebell devil's press (heavy) Min 2: 6 Weighted TRX inverted rows from Box (feet elevated, weight on chest) + :20 max rep TRX inverted rows Min 3: :45 Max rep wall walks Min 4: [...]
Warm-up: 2 Sets 5/5 Star Lunge 10 Over Under Arm Swings 10/10 High Kicks 1:00 Double unders or single under Workout 1: 12:00 Time Cap 3/3 DB reverse lunges (heavy) (increase 1 rep/round) 3/3 DB snatch (heavy) (increase 1 rep/round) 3 Push ups on kettlebells (feet elevated above hands) (increase 3/round) *Coach’s Notes: Goal here [...]
Warm-up: 400 Meter run or row 10/10 Side lunges 20 PVC overhead squats x 2 Workout 1: EMOM for 12:00 Min 1: :20 Max distance run + 4 Back squats (heavy) Min 2: :20 Max distance row + 4 Bench press (heavy) Min 3: :20 Max distance bike + 4/4 Renegade rows (heavy) *Coach’s Notes: [...]
Warm-up 2 Sets 15 Meter butt kicks 15 Meter carioca 15 Meter high knees 15 Meter straight leg bounding Workout 1: EMOM for 12:00 Min 1: 45 Seconds of max rep dual Dumbbell or Kettlebell complex: 2 cleans + 2 Front squats + 2 Shoulder to overhead (heavy) Min 2: :30 of a jump tucks [...]
Warm-up 1:00 Jump rope 10/10 High kicks 5/5 Overhead med ball walking lunges 5/5 PVC figure 8's x 2 Sets Workout 1: 12:00 Time Cap 2-4-6-8-10 Dumbbell man makers (heavy) 2-4-6-8-10 Weighted pull-ups (heavy) 2-4-6-8-10 Weighted dips (heavy) *Coach’s Notes: The focus here is strength. Rest where needed and focus on form. Workout 2: AMRAP [...]
Warm up: Run or Row 200 Meters 15 Pogo Jumps :20/:20 Couch stretch :20 Over/under arm swings Workout 1: EMOM for 12:00 Min 1: 8 Dual kettlebell lawn mowers Min 2: 15 Dumbbell or Kettlebell bridge floor press Min 3: Chin up hold to fatigue (:30 max) + max rep wide grip pull-ups *Coach’s Notes: [...]
Warm-up 2 Sets 5/5 Spiderman push-ups 5 Up/Downward Dog 10/10 PVC side to side Swings 5/5 PVC Figure 8's Workout 1: 12:00 Time Cap, work back up the ladder if there is time Bench Press: 10-9-8-7-6 (build in weight) Sumo deadlift: 10-9-8-7-6 (build if weight) Single arm hang cleans: 10-9-8-7-6 Reps each arm (build in [...]
Warm-up 2 Sets 5/5 High Kicks 10 PVC Good Mornings 10 PVC Overhead Squats 10/10 PVC Hip Swings Workout 1: EMOM for 12:00 Min 1: :20 Max rep lateral hops + 5 Heavy barbell or dumbbell cleans from ground Min 2: :20 Max rep sit ups + 5 Heavy seated barbell or dumbbell military press [...]
Warm-up: Run 200 Meters 10/10 Front to back kicks 10/10 Side swings 10 Pike ups x 2 Sets Workout 1: EMOM for 18:00 , heavy Min 1: 5/5 Single arm DB or KB thruster Min 2: 50 Seconds of max rep single leg tuck ins right leg Min 3: 12 DB or KB pull overs Min 4: 50 [...]
Warm-up: 2 rounds 5/5 Side lunges 10 Air squats 10 High kicks 5 Pull-ups 200m Run Workout 1: EMOM for 18:00, heavy Min 1: 6 Back squat Min 2: 50 Seconds of all out sprint of choice Min 3: 6 Bench press Min 4: 50 Seconds of all out sprint of something different Min 5: 6 Weighted pull-ups [...]
Warm-Up: 2 rounds :30 ankle rolls per foot 10 upward dog to inch worms 5 Burpees 10 Supermans Workout 1: 15:00 Time Cap, build in weight, rest as needed L-sit to fatigue 10-8-6-6 Deadlifts 12/12-10/10-8/8-8/8 Single arm DB press on stability ball 8/8 Single arm TRX row with rotation Notes: L-sits can be used with dip bars, rings, or two benches. [...]
