Warm-Up
2 shoulder mobility drills and General Dynamic across the turf

Activation - 3 rounds
• 10-plate push-ups (2 plates, go deep)
• 1 Front Rack - Double KB walk to barn and back

Workout 1 - 20 minutes
A1. - BB Bench Press - 8
A2. - Sit-Outs - 10/10
A3. - 1/2 kneeling 1 Arm cable rows - 10/10
A4 - DB bent over rows - 10
A5 - Single Leg KB Deadlifts - 5/5
A6 - SB Leg Curls - 10

Workout 2 - 10 minute Amrap
10 DB Curls
10 TRX Curls
1 - shuttle run on turf
10 bench dips
20 second push-up hold at bottom
​1 - shuttle run on turf

Warm-Up
Mobility & General Dynamic
3 rounds
30 sec per leg wall quad stretch
30 sec frog stretch
crab walk & bear crawl the turf

Activation
5 minutes or 10 rounds of:
Top of the minute & Bottom of the minute:
5 Med Ball Cleans + 1 Turf sprint

Strength Part 1 - 12 minutes (super sets)
• 8/8 Front Rack (BB or KB) Stationary Lunges
• 1 Length -Work up to a heavy sled push

Strength Part 2
12 min EMOM of:
5 Hang Cleans + 4-5 Burpees (min 1)
8/8 Seated Alternating DB Press (min 2)
2 - Laps (sprint down jog back)

​Finisher
10 KB Swings
10-9-8-7-6-5-4-3-2-1
Goblet Squat
HR Push-Ups

Always start the next round with Swings

Warm-Up
Mobility - Hips / Lats / wrists (coach)
General Dynamic Coaches choice

Activation
2 sets of:
5 Negative Pull-Ups (Hold 2 seconds at top, 3 second negative drop)
15 - Banded Good mornings
then...
Every 30 seconds x 6:
5 Med ball Cleans + 1 shuttle sprint on the turf (Long way)

Part 1
EMOM 8
ODD ​5+ Cleans (BB/KB/DB) ability level
EVEN 1/1 - Full Turkish Get -Ups

Part 2
EMOM 8
ODD 20m - DB Turf Lunge (Hvy)
EVEN Inverted TRX Row or Ring Row - MMF

Finisher
Partners
P1 - Farmer Carry to Barn & Back
P2 - Core
hollow Rock
plank variation
knee to chest
Sitouts
sit to stands
​

Warm-Up
Mobility - Hips & Shoulder Stretch - 1 min each
General Dynamic

​Activation
Rower Game - Pick a partner
Max Distance in 20 Pulls take the difference between the two partners and each row that or (split that if it's a big number) for Calories for their second round rowing.

​Part 1
12 min cap each group
A1 - DeadLift 4 x 4
A2 - OH 1 arm Walking Lunges 4 x 10m (R & L)

B1 - Incline Bench - 2 arm DB Row 4 x 10-12
B2 - Cable: high to low 1/2 kneeling Chops 4 x 10/10

Part 2A
21-18-15-12
KB Swing
1 bear-crawl to crab walk the turf
10/10 - Yellow Med Ball Lateral Wall Toss

Then ....

​Part 2B
3 x 10 Plate Sit-up
3 x 15 sec chin-up hold

Warm-Up
Mobility
General Dynamic (coaches choice )

Activation
Prep the strength movements

Part 1
15-20 minutes
DB Incline Bench Press (tempo 1:1:2) 4 x 8-10
and
BB Deadlift - 4 x 6

Part 2
Power of 8
2-3 rounds (Based on time) Empty or light BB or DBs or a combo of the two depending on strength.
8x BB Back Squat
8x BB Push Press
​8x BB Bentover Rows
8x BB lunges (4/4)
8x Burpee over BB
8x BB Upright Rows
8x BB Curls
8x Burpee over BB
Rest 1 min

Part 3
Only if time allows....auxiliary work at end
3 rounds
3 standing to lying rope climb or 1 actual climb
2 Wall Walks
1 Chin-Up hold 10 sec
rest 1 min

 Warm-Up
Mobility - Quads, Lats, T-Spine 
Dynamic Warm-Up - Coaches Choice

Activation 
3 rounds of 
10 x - Squat Patterning (toe touch, Squat, arm lift, stand) 
5/5 - Plank get-Ups
2x - Shuttle sprint 

Strength 
30 Minutes - A then B (Switch at the 15 min mark) 
A1 - BB Front Squat  10 - 8 - 8 - 6 - 6 
A2 - TRX Tempo Row - 8x (1 second pull-up, 3 second hold at top, 3 seconds to bottom) 
A3 - Core DB or KB - Wind Mill  - 5/5 

Switch or Flip Flop at 15 min mark

B1 - Cleans (BB, KB or Med Ball) 5x 
B2 - 1/2 Kneeling DB Press 6 / 6 
B3 - Core ( Alternate exercises each next round)
          A. Side plank and reach then bring elbow to knee - 10/10
          B. Knee Grab Sit-Ups - 20x 
          C. Lying Windshield Wipers - 10x10

Finisher - Partner Up
"Relays" - get as far as possbile 10 Min
P1 - Runs 2 Laps
While 
P2 - Does the Chipper
50 Wall Balls 
50 Jumping Pull-Ups (from a Plate or box) 
40 Wall Balls
50 Med ball Sit-Ups
30 Wall Balls
Partner picks up the reps and exercise where the other left off after every 2 laps