Warm-Up
Mobility:
1. Posterior Delts - LAX 
2. Lats - Foam Roller

Dynamic Flexibility - Ankles / T-Spine / Wrists

Activation 
2 rounds of: 
10 - Plank Push-ups
10 - Active Bar Hangs
2x - 8 Point Star / Side

Workout 
Group A - 10 minutes total 
1st - 5 minutes: 

• 5/5 - HVY DB Step-Ups
• 10 - DB High Pulls

2nd - 5 minutes: 

• 8x - Find a Heavy Strict BB Press

Group B - 10 minutes AMRAP 

• 1x Sled Drag & Push back
• 8x - DB Weighted Sit-Ups

Group C - 10 minutes total
1st - 5 minutes:

• 30 sec - Air Bike
• 30 - Battle Ropes

2nd - 5 minutes:

• 15m (Down & Back) - DB Lunges 
• 10 - DB Dead Lifts 

Warm-Up
​10/10 - Shoulder Sliders
3 way - Active Leg Raises

Activation
40/20 - work/rest 
Ring, Box, or Parallet Holds
 and 
Knee Grab Sit-Ups w/twist

Workout
Part - A 
20 - Wall Balls
15/15 - DB Renegade Rows
10 - KB Cleans
5 - Strict Knees to chest
1 - minute cardio (Jump, Row, Bike)
3 rounds (record time and match it or beat it )

Part - B
​2 rounds of each group: 
30 /15 - work/rest (Iso holds + explosives)

B1. - Plank Hold
B2. - Explosive Push-Ups

B3. - Wall Sits
B4. - DB Thrusters

B5. - Active Bar Hangs
B6. - Kipping Explosive Pull-Ups or Ring Rows

Warm-Up
Mobility:
1. Posterior Delts - LAX 
2. Lats - Foam Roller

Dynamic Flexibility - Ankles / T-Spine / Wrists

Activation 
2 rounds of: 
10 - Plank Push-ups
10 - Active Bar Hangs
2x - 8 Point Star / Side

Workout 
Group A - 10 minutes total 
1st - 5 minutes: 

• 5 - Strict Pull-Ups
• 10x10 - Banded "Stir the Pot"

2nd - 5 minutes: 

• 8x - Find a Heavy Strict BB Press

Group B - 10 minutes AMRAP 

• 1x Sled Drag & Push back
• 8x - DB Weighted Sit-Ups

Group C - 10 minutes total

• 15m (Down & Back) - KB Front Rack Lunges 
• 10/10 - Hip Lift Side Plank

Auxiliary - Finisher
Partner - "You Go, I Go" style: 

• Wall DB Curls - 3 x 10 
• TRX - Tricep Extensions - 3 x 10

or 

• Ring Inverted Rows - 3 x 5-10 reps (based on ability levels) 

Warm-Up
1. Mobility
2. Dynamic Flexibility

Activation
20/10 - work/rest
A1. - Plank Push-Ups 
A2. - MB Run in Place

B1. - Push-Up w/ Roation
B2. - MB Side Lunges

Workout
"Chipper Style" - 3 groups/ finish a group then move on!
35 minute time cap: 

(Group A)
2x
Row - 2 minutes
then...
1 round of: 30 sec - Box Jumps / 30 sec - Alt. DB Press  / 30 sec - Hollow Rocks

(Group B)
2x
Run - 400m
then...
1 round of: 30 sec - Battle Ropes / 30 sec - Wall Balls / 30 sec - MB Jackknifes

(Group C) 
2x
Bike - 1 minute / Box - 1 minute
then...
1 round of: 30 sec - Jumping Pull-Ups / 30 sec - KB Swings / 30 sec -Plank Hip Rolls

​

Warm-Up
1. Mobility - Squat / Hinge / New Drills
2. Dynamic Flexibility  - Green Bands

TESTING - 2 minute Sit-Up test

• Heels together, touch shoulder blades to floor, touch toes (elbows past knees)

Workout
10 minute Circuit of: 
A1. - Squat 10/8/8/6's
A2. - Palms Up Bentover BB Row 10/8/8/6's
A3. - Stir the Pot x 20 reps

EMOM - 10
B1. - Deadlift - 10x
B2. - Band Hold or Chin-Up Hold - 30 sec

Metabolic Finisher
20/16/12/10 reps of: 

• Single Leg Squat
• Plank to Push-Ups
• Ring Dips or Box Dips
• Reverse Crunches

Warm-Up: 
Mobility - feet & ankles & wrists
Lines - 2x each - Hurdles, Bosu's, Ladder, Boxes, Cones, Broad Jump  + 2 rds of Cindy (5 pull-ups, 10 push-ups, 15 air squats)
Activation: Core
2 x 30 second go's - Core (Plank, Frog,  Side PlankRight, Side plank Left) 
3 partner - 2 x 10 each - Band Rows, Band Squats, Band rotation 

Part 1  - Workout "Strength Circuit" 
3 x 45 sec each 
A. TRX or Ring Rows & Cone Hops 

B. SB DB Chest Press & Obstacles

Part 2 - Workout "Circuit" - 10 minute Pace Setters

A = Pace Setter Completes - 2 Plate Pushes & 5 Squat Hops on Plate 

• DB Sit-Up Press
• Burpee Pull Ups
• BOSU Squats
• MB Skaters

B = Pace Setter Completes - 1 Push-up Rope Pull

• TRX MTN Climbers
• Power Step-Ups Vaulting
• Band Skiers Pulls 
• BOSU V-sits leg lifts

C = Pace Setter Completes -  3 Plate Transfers

• MB Squat Toss
• TRX Alt. Chops
• BOSU Mermaids
• Band Chest Flys - Split Stance 

Warm-Up:
Mobility - Shoulder, Hips, Ankles
Dynamic Group movments

Activation - Lets Move!
Every 30 seconds on the 30 second x 6 per group
A. 5x MB Clean + 2 Sprints
B. 4x4 Sit-outs + 1 Sprint

Workout A 
E2MOM of: 
2x per 2 minutes: 
8 - DB/KB Front Squats
& 
1x - Sled Push Down

Workout B
E2MOM of: 
8 - BB Bench Press
20 - KB Swings 

Happy Birthday Barb!! Finisher!!
Partner split reps - 8 Min Cap of:
50 - TRX Rows
50 - Box Overs
50 - MB Sit-Ups
50 - Lunges
50 Wall Balls
_______________________
** Every 2 Minutes on the Whistle Stop wherever you are and Perform 3 Burpees

Warm-Up: 
Mobility - Chest & Shoulders
Dynamic Flexibility 

Activation: 
20/10   (work to rest) x 3
A. KB Foot Tap & KB Dead Lifts
B. KB Swing & Shuffle

Part 1 -  Partner - You Go, I Go x 3 each
-Runner - 3 Laps
- Lifter - 10 DB Curl to Press
                 -10x10 Renegade Rows

Part 2 - Super Circuit - [40 exercise 1 - 10 Rest - 20 Exercise 2 - 10 Rest] x 2 each station
1. Bosu Push-Ups  &  Battle Ropes
2. Plank/ Reach  &  Lateral Cone Skaters
3. SB Roll outs  &  Parallett Hops w/ Burpee
4.  Rope Climbs  &  Med Ball Rugby wall toss
5.  Jump Rope  &  Toes to Bar 

Part 3 - Core Finisher
10 x 10 sec

• Crunches
• Sit-ups

Warm-Up: 
Dynamic Movements - Slow to Fast

Activation: 20/10 (Work/Rest) 
Lateral Lunges
& 
Jumps

Workout:
Lane 1 - 12/10/8 reps
Lunge to 1st Cone,  DB  - Renegade Row - Farmer carry back
Lunge to 2nd Cone,   DB Front Squat - Farmer carry back
Lunge to 3rd Cone,  DB Curls - Farmer Carry back
Lunge to 4th Cone,  DB Burpees - Farmer Carry back 

Lane 2 - 7 min AMRAP
A. 10 Sec Iso Chin-up Hold
then...
B. 5/5 - Reverse Lunges
then...
C. 10 Sec Ring Dip Hold

Finisher - "Suns out Guns out" 
45/30/15 seconds
Tricep Extensions TRX
Tricep Push-up Hold
Chin Ups
Band Bicep 90 degree Hold
​