Warm up
Personal mobility-try something new:) for hips and glutes 
Dynamic-Coach choice 

Strength 1
EMOM X10
10-15 Deadlift-really try adding weight to multiple sets 

Strength 2
Pyramid Sets of: 
6/8/10/12/15
B1-weighted step ups
B2- use light weight db or kb plank reach X20
B3 - DB Bench Press 

Conditioning 
​Strongman style + Obstacles 
Fun Outdoor obstacle course 

Warm Up

• Hip & lower body mobility 
• Ice breaker & announcements 

Dynamic Movements - “Cindy with a Twist”
4 rounds of: 
5 pull ups
10 push ups
15 air squats
50 Single Unders 

Strength 1
EMOM X12 
A. MAX QUALITY SQUATS until 40 second mark-this is not a light weight!
(Take max weight and use 60-70% of 1 rep max, If you lose form, simply stand with barbell on your back)
B. Hollow Hold till 40 sec Mark 

​Strength 2
A1 - 4 x 8 BB Lateral Steps ups (if not comfforbtale doing step ups, do lateral lunges) 
A2 - 4 x 8 Seated L Sit DB Press
A3 - 4 x 8 Box Jump Overs 

Conditioning 
AMRAP6 -  but leave time to GROUP STRETCH 
MB Circuit
10 Lateral MB Wall Toss
8 Wall balls 
10 MB Cleans
8 MB Sit ups
10 MB Squat Toss to Self 
8 MB Slams

Group Stretch

Warm-Up
Hip Mobility & General Dynamic quick

Activation
3 rounds 
10 Band Good mornings
10 Push-Ups

Part 1 - 12 Minutes 
• Establish Heavy 3 rep max Deadlift

Part 2 - 15 Minutes 
• 10 KB or DB Front Rack Lunges 
• 1/2 kneeling Cable Lift and Chop - 10/10

• 1 Sled Push Down & Back 
• 10x Inverted Feet Up BB Row
  

Part 3 - 12 Minutes
15 KB Swings Before each round: 
then
10-8-6-4-2 
Pull-Ups
&
Sit-Ups

Warm-Up
Hip Mobility & General Dynamic 

Part A 
A1 - BB Hip Bridge From Floor 3 x 15
A2 - DB Incline Bench Rows (2 arm) 3 x 10
A3 - Slides: 10 -Tucks  20 MTN Climbers 3x 

Part B 
AMRAP style 18 min

B1 - 3x Rope Pull (Cable) + 3x Chin-Up
B2 -KB 1 Arm Front Rack Squat 10x + Front rack walk 40m (Right) 
         KB 1 Arm Front Rack Squat 10x + Front rack walk 40m (Left) 
B3 - DB Incline Chest Press 8x + DB Kneeling Arnold Press 8x
B4 - Hollow Rock 15x

Part C
You Go, I Go of :
P1: 20-18-16-14-12-10 reps
Sledge Hammer
&
​P2: Super Plank Hold  

Warm-Up 
3x 100 each person Rowing Technique
3x 10 Hollow Rocks (Strict)
3x 10 Light DB Rev Flys 

Strength Part 1  - EMOM10
Warm-Up DL First then...
Minute 1 - 6 DeadLift
Minute 2 - 20m Turf Bear Crawl (Strict form and slow) 1x Down

Strength Part 2 - 12 Minutes

• Alternating Grip Pull-Ups (Shoulder to Shoulder) (right hand on top 3/3 then left hand on top 3/3)
• 10 - SB Leg Curl & Bridge
• 15x15 - BB Landmine Windshield Wipers (only move arms, not hips or torso) 10 O'clock to 2 O'Clock
• 5/5 Right and 5/5 Left - 1 Arm Front Rack KB Lunges 

Strength Part 3 -  Tabata 30/15 x 3 each 
A1. - DB Wall Bicep Curls
A2.  - Lying Double Leg Drops 
A3. - Standing to Lying Rope Climbs 

     

Warm-Up
Mobility & Dynamic Warm-Up

​Activation
Core Tabata - Coaches Choice

Strength - Part 1
A1 - 10/8/8/6/6 reps
Front Squat

A2 - 10/8/8/6/6 reps
DB Chest Press

Strength - Part 2
B1 - 3 x 1-2 Strict Chin Up
B2 - 3 x 1 Shuttle Run
B3 - 3 x 30 sec wall plank hold

​Strength - Finisher (15 min)
3 min AMRAP:
10 - KB Swings
5 - KB Thrusters

rest 1 min

3 min Ladder
3/6/9/12/15....
TRX Rows & HR Push-Ups

rest 1 min

3 min AMRAP:
10 - Hollow Rocks
5/5 - BW Walking Lunges

Warm-Up & Activation
3-5 minutes of mobility 
Dynamic - "Animal Warm-Up" 
                     - Bear Crawls Forward and to Side, Duck Walks, Crab Walks, Inch Worms, Cat/Cows
                     
Strength 1 

• 3 x 12 reps BB Bench Press 
• 3 x 12 DB Thrusters 
• Rest 1 min 

then... 

• 3 x 10 - BB Bent Over Rows
• 3 x 10 - 2 leg Lowering (Low back tight to floor) 
• Rest 30 sec

Finisher
EMOM - 9 
A1 - BB Dead Lift - 8 + 3 Box jumps
A2 - Max Strict Pull-Up x 2 efforts 
A3 - 30 Second Jump Rope + 5 Push-Ups

Warm-Up
Mobility & General Dynamic

Activation - Tabata 20/10
MB Squat & Slides Body Saws

Strength 1
4x10 Back Squat @ 70% 1rm or 60% of 3rm
4x 16 Front Rack KB or DB Walking Lunges

Strength 2 - AMRAP style 10 min
• 10/10 DB One arm seated box press
• 8/8 DB Step - Ups
• 20 KBS

Strength 3 - Keep Boxes Out
6 min EMOM
Min 1 - 5 Box Jumps + 1 Lap
Min 2 - 5 DB Push Press + 1 Lap