Warm-up:
10 Push-up walk outs
10 Touch downs
10 Over under arm swings
x 2

Workout 1: Intervals, complete each exercise before moving to the next.  The last :10 rest go right into the next exercise
:30 Max rep dual DB or KB deadlift high pulls
:10 Rest
X 4 
:30 Max box runners
:10 Rest
X 4
:30 Max sumo deadlifts
:10 Rest
X 4
:30 All out cardio of choice
:10 Rest
X 4
:30 Max TRX or DB curls
:10 Rest
X 4
:30 Max bicycles
:10 Rest
X 6

*Notes: Keep the KB weight for the high pulls and the sumo deadlift the same.

Workout 2: Intervals,  complete each exercise before moving to the next. The last :15 rest go right into the next exercise
:50 Max rep walking DB lunges with lateral raises
:10 Rest
X 3
:50 Max rep DB jump squats 
:10 Rest
X 3
:50 Max rep alternating DB or KB overhead press
:10 Rest 
X 3
:50 Max rep slider tuck ups
:10 Rest
X 3

*Notes: On the lunge with lateral raises: Hold DBs at the side, take a lunge step forward, on the stand up add a lateral raise.

Recovery:
Shoulders and Spine

Warm-up:
2 Sets
10 PVC Pass Throughs
10 PVC Overhead Squats
10 PVC Good Mornings
10/10 Star Lunge

Workout 1: 12:00 Time Cap
20 Cal bike 
15 Wall ball sit ups
10 DB or KB push press
X 5-6 rounds for time

Workout 2: Intervals, complete each exercise before moving to the next. The last :15 rest go right into the next exercise
:45 Max rep DB skull crushers 
:15 Rest 
X 4
:45 Max rep kneeling DB curls 
:15 Rest 
X 4
:45 Max max rep floor wipers
:15 Rest
X 4
:45 Max rep DB box step ups
:15 Rest 
X 4 

Recovery:
Low Back and Hamstrings

Warm-up:
2 Sets
12/12 PVC Side Swings
12/12 Hip Circles
:30 Max Rep Jumping Jacks
12/12 Toe Touches

Workout 1: Tabata, complete each exercise before moving to the next.  The last :10 rest go right into the next exercise
:20 Max Distance burpee broad jumps
:10 Rest 
X 6 Sets
:20 Max rep single arm TRX body rows (3 sets non dominant arm first, then switch to 3 sets dominant)
:10 Rest 
X 6
:20 Max rep v-ups 
:10 Rest
X 6
:20 Max rep lateral hops over a 6-8” tall barbell or dumbbell or target
:10 Rest 
X 6

Workout 2: Intervals, complete each exercise before moving to the next.  The last :20 rest go right into the next exercise
:40 Max banded lat pull-downs
:20 Rest
X 3
:40 Max seated dumbbell press overhead
:20 Rest
X 3
:40 Max rep kneeling halo slams
:20 Rest
X 3
:40 Max rep kneeling DB curls and narrow push ups  (:20 of each)
:20 Rest
X 3

Recovery:
Chest, Shoulders and Spine

Warm-up:
2 Sets
10/10 Hip circles
20 Meter High knees
20 Meter Butt kickers
20 Meter “A” Skip
20 Meter High kicks

Workout 1: As many rounds as possible in 12:00, with a partner 
20 Box jumps, one person, other person doing max rep pull ups
Then switch (record total pull ups)
20 Cal row, one person, other person doing max rep dip to extension
Then switch (record total dips)

Workout 2: Round intervals, individual
1:30 Max rep wall ball sit ups, at :45 change to max sit ups no ball
1:30 Max rep air squat, at :45 change to  jump squats 
1:30 Max rep dumbbell curls, at :45 change to jumping ball slams 
1:00 Rest
X 2-3

Finisher: 7:00 Time Cap, Partner 
2:00 Push up claps (opposite hand clap partner opposite hand at top of push up) 
2:00 Max rep up downs, synchronized 
3:00 Max max distance cardio of choice, each person does a different type of cardio (record total distance between the two)

Suggested Recovery:
Low Back, Hips and Hamstrings

Warm-up:
2 Sets
10/10 Ankle roll outs
10/10 PVC leg swings
10/10 Hip circles
:20-:30 Inverted hollow hold

Workout 1: Intervals, complete each exercise before moving to the next.  The last :10 rest go right into the next exercise
:30 Max rep renegade rows with push ups
:10 Rest
X 4 
:30 Max rep dumbbell box step ups
:10 Rest
X 4
:30 Max rep jump rope x 2 sets, switch to box jumps for 2 sets
:10 Rest
X 4
:30 Max rep Russian twists
:10 Rest
X 4
:30 Max rep V-ups
:10 Rest
X 4
:30 Max all out cardio of choice, switch next set to something different (3 sets of each)
:10 Rest
X 6

Workout 2: Intervals,  complete each exercise before moving to the next. The last :15 rest go right into the next exercise
:50 Max rep alternating single arm dumbbell high pulls
:10 Rest
X 3
:50 Max rep plank glider tuck ups
:10 Rest
X 3
:50 Max rep kneeling banded tricep extensions
:10 Rest 
X 3
:50 Max rep standing Banded curls
:10 Rest
x 3

Suggested Recovery:
Shoulders and Spine

Warm-up:
Row 300 Meters at 60% pace
10 Tuck jumps
Row 300 Meters at 70%
10 Inchworms
Row 300 Meters at 80%
5/5 PVC figure 8’s

Workout 1: 14:00 Time Cap
200 Meter run 
250 Meter row
1:00 Jump rope
1:00 Rest

*Notes: Each round is a sprint, get through as many rounds as possible in the 14:00 Cap.

Workout 2: Intervals, complete each exercise before moving to the next. The last :15 rest go right into the next exercise
:45 Max rep alternating Dumbbell front and lateral raises
:15 Rest 
X 3
:45 Max rep dumbbell curls, hold in a wall sit 
:15 Rest 
X 3
:45 Max max rep TRX mountain climbers
:15 Rest
X 3
:45 Max box runners
:15 Rest 
X 3

*Notes: Keep the weights light!

Suggested Recovery:
Low Back, Hips and Hamstrings

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: AMRAP in 10:00
10 Yard forward bear crawl 
10 Yard backward bear crawl
:30 Accumulative pull up hold
10/10 Alternating DB snatch 

Workout 2: Tabata, :30 on/:10 off, work the order 
:30 Max rep lateral ball throw to wall right
:10 Rest
:30 Max rep band curls
:10 Rest
:30 Max rep lateral ball throw to wall left
:10 Rest
:30 Max rep tuck hollow rocks
:10 Rest
X 4

Finisher: 6:00 Time Cap
3:00 Max rep wall ball sit-ups
With the remainder of the time max rep lateral facing jump touch to 12” above fingertips of extended arm on the wall 

Recovery:
Hips and Hamstrings

Warm-up:
7:00 of any tissue work needed

Workout 1: EMOM for 12:00
Min 1: 5/5 Dual KB front rack reverse lunges + :20 Max rep lateral jump over single KB
Min 2: 1/1 TGU (heavy)
Min 3: 7/7 Renegade rows with rotation 

Workout 2: Tabata, :50 on/:10 off, work the order
:50 Max rep KB chinese rows, switch arms at :25
:10 Rest 
:50 Max rep KB alternating strict press
:10 Rest
:50 Max rep dual KB cleans
:10 Rest 
:50 Max rep push ups 
:10 Rest
:50 Max rep dual arm battle rope slams
:10 Rest
:50 Max cal bike
:10 Rest
X 2

*Notes: If no battle ropes, then switch to ball slams

Recovery:
Low Back, Hips and Hamstrings

Warm-up:
Row 500 Meters
Then 2 Sets of
15 Meter butt kicks
15 Meter carioca
15 Meter high knees
15 Meter straight leg bounding

Workout 1:  Every 90 Seconds x 3 Sets
First 90 Seconds: 8/8 Alternating KB roller press (heavy) + :20 Max rep kettlebell swings (heavy) + :20 max rep Dual KB push press
Second 90 Seconds: 10 Dual KB bent rows (heavy) :20 max  body rows + :20 Bent KB row hold at top
Third 90 Seconds: 10 Dual KB suitcase squats (heavy) + :20 Dual KB suitcase hold at bottom of squat + :20 max rep squat jump no weight 
Fourth 90 Seconds: 10 Hanging straight leg raises + :20 Max straight leg crunch on floor + :20 max rep bicycles

Notes: Roller press can also be done on a flat bench.

Workout 2: Intervals,, work the order before moving to the next round 
:45 Max rep dual KB thrusters
:15 Rest 
:45 Max rep single arm KB cleans, right arm
:15 Rest 
:45 Max max rep pull-ups 
:15 Rest
:45 Max rep KB cleans, left arm
:15 Rest 
X 3 Rounds

Recovery:
Shoulders and Spine 

Warm-up:
5:00-7:00 of Tissue work for shoulders, lats, and hips

Workout 1: Tabata (:20 on/:10 off), go through each movement before moving to the next. Rest 1:00 Between movements
Jumping pull ups
X 8 Sets
Chin up hold at top (chin above bar)
x 5 Sets
Push-up hold at 90 Degrees
X 5 Sets 
Dips
X 8 Sets
Wall squat at 90 degrees
X 5 Sets
Goblet squats
X 8 Sets

Notes: If the chin up hold needs to be scaled, switch to a heavy banded lat pull down to hold

Workout 2: Intervals, Work the order
:40 Max rep lateral throws to wall to the right
:20 Rest
X 3
:40 Max DB front raises x :20, DB lateral raises x :20
:20 Rest
X 3
:40 Max rep lateral throw to wall to the left
:20 Rest
X 3
:40 max distance run
:20 Rest
X 3 rounds

Suggested Recovery:
Shoulders and Spine