Warm Up and Activation
General Dynamic & Prep for Deadlifting
3 rounds of:
Good Mornings 10x
Pigeon 30 sec R&L leg
Side Plank Hip Lifts 10x10

Strength 1 - 15 min
A1 - Work to a heavy 6 rep Deadlift
A2 - Plate Push-Up 6x
rest 1 min between sets

Strength 2 - AMRAP 15
B1 - 3 Rope Climb (Standing to lying leg straight stay strict) 
B2 - KB 1arm Front Rack Step Up, slow negative drop 6x6 
B3 - 10 - Slide Pikes 
B4 - 20 SB Bridge Hip Lifts  (Shoulders on SB) 

Strength 3 - AMRAP 4  "Pump it UP" - goal ...keep moving between both exercises
KB Curls 10     (1 KB hold with 2 hands at handle, bell down)
Monster band tricep push downs (on rig) 12-15

Cool Down 
Stretching

Warm Up
Mobility & General Dynamic

Activation
Movement prep drill for Front Squat and Hang Clean

Strength 1 - “Super Set” -15 min
Front Squat 8-8-6-6-3 reps
OH Plate Lunge 5 x 20m (Turf Length)
Rest 1.5 min

Strength 2 - “Giant Set” - 15 min
+ Start with BB or DB Hang Power Clean - 5 reps at ability level try to build on weight
then perform A1, repeat HC then A2,
then perform HC then A3 etc.
A1 - Pull Ups - Max reps
A2 - Wall Balls - 15
A3 - MB Hollow Rocks - 10
A4 - Bike - 10 Cal

​Strength 3 - w/partner 3 sets
20 sec chin up hold
5 partner hamstring plyo push-ups
​
Cool Down
Group Floor Stretches

Warm Up
Dynamic Flexibility 
Coach's Choice

Activation
3 rounds of: 
10 - Dowel Dead Lifts (Hip Hinging) 
15 sec- MB Hollow Holds (Hold Ball) 
10/10 - Wall Planks (Face wall in push position, bring hands up on wall and back to push-up position) 

Workout 
Part 1:  (15 mins)
A1 - Dead Lift 10-8-8-6-6
A2 - Bottom up 1 arm KB Press 5 x 6/6    (Go light for control) 

5 - minute rest and explanation/drill

Part: 2  (15 mins) partner up to share equipment
B1 - Power Cleans - 5x (turf) 
B2 - Pull Ups  Max effort (try to match or be within one of previous set each time)
B3 - 1/2 Kneeling cable rotation w/ blue pad - 10/10 

Cool Down
Positional Stretching & Mobility Drills

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