Warm-Up:  Dynamic Group Movements

Workout: 3 groups - A, B, C
3 rounds of each group -30 seconds Work / 15 sec recovery 

Group A: 

• Battle Ropes
• Sand Bag - Reverse Plate Lunge (Step off Plate)
• Overhead MB lateral shuffles

Group B: 

• Jumping Pull-Ups
• Plate Transfer (25#)
• 3x Box Dips - 3x Box Push-ups

Group C: 

• Band Sprint to Punch (Boxing)
• Bosu Lateral Squat Hops
• Ab Dolly Rollouts

Finisher: Partner Up - Complete all reps and exercises in order, Split up work however you wish between partners  ** Every 2 minutes Everyone Performs 2 Burpees**
                     
                    15 Minute Time Cap: 
​                     P1. - Hollow Hold or Plank Hold 
                     P2. - Does the work
____________________________________________________________________________________________________________________
                    100 - KB Swings
                       80 - Wall Balls
                        57 - (Happy Birthday BOB!) Straight arm MB Sit-Ups
                        40 - Box Jumps
                        20 - MB Sit to Stands w/ Slam 
                        10 - Burpee Pull-Ups

Warm-Up:  
A. Mobility - Hips / Shoulders
B. Dowel - Dynamic Movements 

Activation  - 3 sets

• Hip Hinge Dowel - Deadlift Prep 10x
• Mountain climber stretch 5 x 5

Strength A:  12 EMOM
Odd minutes - 8  BB Deadlift
Even minutes - 30 Sec Wall Plank Hold 

Strength B:  12 minutes
3 sets
A1. - 8  BB Push Press (lift from floor)
A2. - 6  Plate Push-ups
__________________________________________
3 Sets
B1. - 10 Bent Over Rows
B2. -  3 Straight leg rope climbs

Finisher - Partner You go, I go  (Pace Setter) 
Partner 1 (Pace setter) - 1 arm 20m plate carry - Right arm down / Left arm back
Parnter 2:  Round 1: Empty  bar bicep curls
                         Round 2: Box Dips
                         Round 3: Band Iso - Curl Hold
                         Round 4: Isolated Narrow pushup hold @ bottom

Warm-up: BB Smash Quads 
Dynamic Movement:  Overhead Squat Assessment 

Activation: 3 rounds - 40 sec work / 20 sec rest
A1. - Box step overs  or  Lateral cone hops
A2. - MB Crunches

Workout:
A. 21/15/9
Air Squats 
& 
Band Rows
+
150 Single Jump Rope
(Record time)

B. 3 Rounds:
Overhead KB Carry - Turf (Down & Back)
+
2 Sprints

Tabata Finisher: 4 rounds each group
1. Wall Jumps
2. Side Plank (R & L)
3. MB Wall Sit-Ups
​4. MTN Climbers

Warm-Up:  
A. Mobility - Hips / Shoulders
B. Dowel - Dynamic Movements 

Activation  - 3 sets

• Hip Hinge Dowel - Deadlift Prep 10x
• Mountain climber stretch 5 x 5

Strength A:  12 EMOM
Odd minutes - 8  BB Deadlift
Even minutes - 10x10 Side plank hip lift

Strength B:  12 minutes
3 sets
A1. - 8  BB Push Press (lift from floor)
A2. - 6  Plate Push-ups
__________________________________________
3 Sets
B1. - 10 Bent Over Rows
B2. -  3 Straight leg rope climbs

Finisher - Partner You go, I go  (Pace Setter) 
Partner 1 (Pace setter) - 1 arm 20m plate carry - Right arm down / Left arm back
Parnter 2:  Round 1: Empty  bar bicep curls
                         Round 2: Isolated Narrow pushup hold @ bottom                        
                         Round 3:  Empty  bar bicep curls
                         Round 4: Isolated Narrow pushup hold @ bottom

Warm-Up: 
Mobility - Roll feet LAX Ball
Dynamic Movements

Activation :
Partner Med Ball Tosses - 20/10 work rest

Workout - 3 x 11 minute workouts A, B, C

A.
Buy-In: 500m Row
then...
3 sets of:
8 - Atomic Push-ups
8 - Knee grab Sit-ups
4/4 - Step up to reverse lunge

2 Sets of: 
10 - KB Squat Clean Thrusters
5 - Burpee Pull-Ups

B. 
Buy-In:  100 Singles Jump Rope
then...
EMOM of:
minute 1 - 10 - 1/2 burpee Punches 
minute 2 - 3 - 10m plate pushes
minute 3 - 20 Wall Balls

C. 
Buy-In: 8 Laps running
then...
40-30-20 reps
KB Swing 
+
1 Sprint Lap
then...
3 sets of: 
15 BOSU Squats
10x10 Sit-outs

"Triple Threat"

Warm-Up / Activation:
A. Mobility - Personal mobility (pre-class)
B. Dynamic movements 

Workout
3 - 9 min EMOM's

Group A 
Minute 1:    20 -  Alternating KB step ups
Minute 2:    5/5 - RFE Lunges
Minute 3:     25 Wall Balls

Group B
Minute 1:    20m - Plate Push down then plate burps until 40 sec mark
Minute 2:    5/5 - Plate Lunges 
Minute 3:    8-10 - Elevated Feet Pushups 

Group C
Minute 1:    20 - TRX Back Rows
Minute 2:    15 - TRX Pikes
Minute 3:     1 Arm Overhead DB/KB Carry Down & Back (Right down - Left back) 

Core/Cardio Finisher! 
5/10/15/20/25/30 sec...
Pull-Up or Chin-Up HOLD 

then

2/4/6/8/10/12...
Air Squat
&
Knee grab sit-ups
​

Warm-up:
Mobility - Hips and Shoulders/Lats
Dynamic Movements

Activation - Part 1
A1.) KB Tall Kneeling Hip Hinge (Movement Prep) 10x
A2.) MB Push-ups 10x
A3.) Monster band high pulls

Strength - Part 2
10-8-8-6 reps
BB Dead Lift
&
4 x8 - DB Cuban Press

Finisher - Part 3
3 rounds - 30/30  work to rest
1. BOSU lateral Squat hops
2. BB Curls
3. MB Mountain Climbers
4. Inverted Ring Rows
5. Box Dips