Warm-Up: 
A. Mobility - Calf, Ankle, Hips, Shoulders
B. Dynamic Group Movements

Activation: 
A. 3 x 1 - Overhead DB Walk (R & L)
B. 3 x 10 - Hollow Rocks or Hollow Holds

Workout A: 
10 EMOM of: 
ODD minutes - 20 Empty Bar BB Bench
EVEN minutes - 4 DB Mi5 Makers (Burpee down, Push-up, renegade row, burpee up, press, repeat)
                                  Note: Stay light with both weights
Workout B: 
10 minutes AMRAP Style: 
A. 5/5 - BB Single Leg Dead Lift
B. 1 - Run Lap
C. 10/10 - Band Torso Rotation

​

Warm-Up:  
Mobility - Feet, Ankles
Dynamic group - Warm-up

Activation - Get this engine started!
Boot Band / Monster Band work

Workout - Part 1 
Start - A. 300 m Row
                B. 50 - Jumping Jacks
                C. 8 - Running Laps
then...
(Note: do exercise 1, then 1 & 2, then 1,2,3 .... etc. always coming back to the top each time) 

Chipper A: 
*  20 m DB Lunge
** 14 Wall Balls
*** 12 TRX Trap Pull-Backs
**** 10 Battle Rope Squats
*****   8 KB Cleans
******   6 Burpee Supermans

2 minute break ... then 

Chipper B: 
*  6 DB Push Press
**  8 MB Push-Ups
***  10 Vaulting Step-Ups
****  12 KB Swings
*****  14 MB Sit-Up Transfers
******  16 Pull-Ups 

​Done.

Warm-Up: 
Foam Roll Hips
​Dynamic Group Movements - Hip Focus

Strength 1.0
3 sets of: 
A1. 8/8 - DB Step Up to Reverse Lunge 
A2. 10 - Plank and reach
A3. 5x 3 sec negative Chin-up or Pull-up

Strength 2.0 
B1. 5 - BB Bentover Row
B2. 10x  Reverse Crunch
B3. 10x10  Dead Bug Core 

Strength 3.0 
8 min EMOM of: 
Odd - 40 sec BB Weighted Bridge Hip Lifts 
Even - 40 sec Straight leg bicycle crunches 

Come in to See!

Here's a little - Finisher / Challenge at the end!

4 minute challenge:
15 KB Swings  
5-4-3-2-1
Goblet Squats 
& 
Hand release Push-ups

Warm-Up: 
A. Mobility - forearms / T-Spine / Hips
B. 20 - Squat Progressions

Activation: 
Monster bands - 30/15
A1. P1 - Partner Band Shuffles + P2 - Wall Sits hold band
B1. Monster Band Tall Kneeling Pulldowns 
B2. BB lying bridge marches 

Workout: 3 rounds A & B
A1. - BB B ack Squat - 8
A2. - Sled Push - 20m
A3. - Side Plank - 10 x 10

B1. - BB Bent over rows - 8
B2. - DB 1 arm Incline Chest press - 6x6
B3. - DB or KB high low farmer walks
(1 hand hold weight high - 1 hand
Holds low switch at end of turf )

Jim's B-Day Challenge:

• 5 minute challenge -3 partners (2-4-6-8-10) 
• Sprint to end and Wall Ball
• Each partner completes reps before you add 2 reps each time

Warm-Up: 
A. Mobility - Hips & Shoulders & Ankles 

B. Dynamic Group movements

Activation: 20/10

• Plank & Reach + Pushups
• Toe Taps w/ KB

Workout A: "Ruthie" 
For time perform:
1000m Row
250 Single Jump Rope 
8 Laps Running 

Workout B: 
3 x 10 - Band High Row to Tricep Skiers
3 x 10 - KB Goblet Squats
3 x 10 - Bottom Up KB Press
3 x 10 - KB Swings 
3 x 5/5 - KB High Pulls

Workout C:  2-4-6-8-10 ... 
Group Relay (3 people) - 4 minutes
Sprint 20m Perform 2 Wall Balls each group member 
then...
4, 6, 8 ,10 Reps in the same fashion

Warm-Up:
A. Mobility - forearms / T-Spine / Hips
B. 20 - Squat Progressions

Activation:
Monster bands
A1. Partner Band Shuffles - 2x
A2. Partner Band High Rows to Face - 2 x 30 seconds (1 holds 1 rows, elbows high and outside)
B1. KB tall kneeling Press - 3 x 8
B2. BB lying bridges - 3 x 15

Workout: 3 rounds A & B
A1. - BB Front Squat - 8
A2. - Sled Push - 20m
A3. - Side Plank - 10 x 10

B1. - BB Bent over rows - 8
B2. - DB 1 arm Incline Chest press - 6x6
B3. - DB or KB high low farmer walks
(1 hand hold weight high - 1 hand
Holds low switch at end of turf )

Warm-Up:
1st- mobility - feet / hips / ankles
2nd - dynamic group


Activate this body!
30/10 - Work to Rest x 2 rounds each
A1. Glute bridge march
A2. Ab Dolly Rollouts

B1. KB deadlifts
B2. KB push pull plank (R & L)

C1. Band Rows
C2. Wall Balls

Workout - A , B , C
** 1 minute stations X 5 stations no rest between X 2x through

Group A : EMOM style
Odd minutes - 3 med ball doting transfer + 10x10 lateral come hops

Even minutes - bear crawl across turf & backwards back + 3 burpee pull-ups

Group B : 5 x 1 minute goes no rest
1. Jumping Pull-Ups
2. KB Goblett Squats
3. V - Sit holds
4. BOSU Mtn climbers
5. OH Dowel Lunges

Group C : 5 x 1 minute goes, final station rest station
1. DB Incline Bench Press
2. DB Deadlift curl Press
3. Row for Cal
4 . Box jump or step overs
5. Rest

Warm-Up:
A. Mobility - Ankles and Hips
B. Dynamic Movements

Activation: 
A. Speed ladder Drills
B. Wall Walks

3 rounds of:
3 x 5 reps (each rep is a 5 second eccentric drop)

• Pull-ups
  
• Push-ups
  
• Dolphin Push-ups (From plank position, like a dive bomber push-up)

Workout A:  10 Minutes
8/8 - DB Single Arm, Lunge to Stand to press (R & L)
10-12 - Black Monster Band, Tall  Kneeling Pull-downs
30 second - Chin up Iso Holds

Workout B:  4 Rounds
8/8 - KB Side Lunge
6/6 - Alt. KB High Pull
10/10 - Cherry Picker Crunches

​