Warm-Up
General Dynamic

Activation
Coaches Game 

Workout  A
EMOM x 24 

• BOSU Burpees then Hop Over - 10
• Inverted BB Rows - MMF
• OH Plate Lunges - 6/6
• Med Ball Sit-Up Wall Toss - 10
• Sit-Outs - 20
• Plate Push across Turf (Short way) - 6
• DB Deadlift Curl to Press -10
• Shuttle Sprint (Short way across turf, rig to blue line) - 4x

Workout B 
Complete each: No Specific Order
Row 1000m 
50 Air Squats 
50 KB Swings 
50 Push-Ups
Run 5 Laps (Sprint down Jog back)

Warm-Up
General Dynamic & Mobility 

Activation 
Drill the movements of the workout 

Workout - "12 Post Days of Christmas"

• 30 minute time cap - perform exercise 1, then 1,2 then, then 1,2,3, ....

1 - 2 Run Laps or 100m Row
2 -  KB Cleans
3 - Deadlifts 
4 - Pull-Up or Chin-Ups
5 - Wall Balls
6 - KB Plank Push to Pulls
7 - Box Jumps
8 - Lateral Lunges 
9 - Hollow Rocks
10 - KBS
11 - Burpee over Bar
12 - Man Makers 

Warm-Up
Mobility & Dynamic Flexibility (coaches choice)

Activation
20/10 x 3 each
• Bootbands & Negative Sit-Ups
• Jump Rope &
• Lateral Lunges & TRX chops

Workout Part 1
40/20 x 3
A1 - Bear Crawls
A2 - DB Thrusters
A3 - Mermaid Sit-Ups or Bicycles or leg Drops

Workout Part 2
Complete 3
1. 16-14-12-10-8 reps
Wall Balls & Med Ball Rolling Push- ups (1 hand on ball)

2. 5 - Sprint to Barn jog back

3. 3 rounds of: 5 - Man Makers & 12 Hollow Rocks

4. 500m Row Sprint + 25 box overs

Warm-Up
Dynamic Flexibility coaches choice

​Activation
Tabata - 20/10 x 3 each group
Med ball Toe Taps & Med Ball Cleans
Med ball V-Ups & Jump Rope

Workout 1
15 EMOM
• Heavy Farmer Carry (barn door & back)
• 10 - 15 Cal Row
• 5 pull-ups + 20 MTN climbers

​Workout 2
3 rounds of:
10 Hanging Knee to Chest
2x Grapevines
10 Med Ball Cleans
4x Grapevines
10 Med Ball Push-up to Frog
6x Grapevines

​Finisher
AMRAP (based on time left)
50 single unders
10 Inverted Rows (Rings or TRX)
5 KB or BB or Med Ball - Cleans

Warm-Up
Mobility & General Dynamic

​Activation
Relays - coaches choice

​Workout
EMOM/Circuit Style 1 min goes , complete the task / 9 min total per group then 2 minute recovery & switch to next group.
​
Group A
Min1 - Goblet Step Ups - 8/8
Min2 - RFE Split Squat - 6/6
Min3 - Wall Balls - 12

​Group B
Min1 - 2-3x plate push across and back on turf (short way) + 5 plate Burpees
Min2 - 5 DB Curl Press + 5/5 DB renegades per arm
Min3 - Rev Lunge off Plate 5/5

Group C
Min1 - 12 Jumping Pull-Ups , keep hands on Bar stand on plate or box
Min2 - 2x Down & Back Across Turf (short way) DB Farmer Carry + 2 Sprints
Min3 - SB Tucks 10-15

​Finisher
Get as far as possible up the ladder in 5 min
5/6/7/8/9/10/11/12/13/14/15 .... TRX Rows & Knee Grab SitUps
​

Warm-Up
Mobility & General Dynamic

Activation
Booty Bands & Partner Med Ball Game 

Pace Workout 1 
15 - EMOM

• 30 Sec Row or Bike
• Sled Push Down & Back
• 50-75 Single Unders or 20-25 Double Unders

Pace Workout 2
30 - DB Renegade Rows & Push Press
25 - Hollow Rocks 
30 - Box Overs
25 - Hollow Rocks
30 - KB Swings 
25 - Hollow Rocks 
** Walking Lunge 20m 

Pace Workout 3 
P1 - R. Side Plank
          L. Side Plank

​P2 - 2 Sprints Down & Back