Strength Focus
Complete 2 rounds of:
30 second Banded Paloff Hold (right)
30 second Banded Paloff Hold (left)
30 second lateral Banded walk (left)
30 second lateral Banded walk (right)
30 second Alternate leg lunge
30 second Squat hold
Then 3 sets of:
A) Goblet squats 8 reps
B) Ring Rows 8 reps
C) Shoulder Press and Hold 10-20 seconds
Conditioning Workout
Complete 4 Rounds of:
10 KB swings
10 KB Goblet squats
10 Weighted Reverse Lunge
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Strength Focus
Complete 3 sets of:
A) Farmer Carry’s 4 lengths
B) Landmine Press 6 reps Right arm
C) Landmine Press 6 reps left arm
D) Dead Bug hold 30 sec
Conditioning Workout
Rotate from station to station, working for 40 seconds, resting for 20 seconds. Complete 3 rounds.
Dumbbell Box Step ups
Shoulder Press
KB Swing
Sumo Dead Lift
Rest 1 min
Strength Focus
Complete 5 sets of:
A) Bulgarian Split Squats 6 reps each leg
B) Dumbbell Bent over Row 8 reps
Conditioning Workout
Complete 3 rounds of
10 calorie row
10 wall balls
10 step ups
Strength Focus
Complete 2 rounds of:
30 second Banded Paloff Hold (right)
30 second Banded Paloff Hold (left)
30 second lateral Banded walk (left)
30 second lateral Banded walk (right)
30 secondAlternate leg lunge
30 second Squat hold
Then 3 sets of:
A) Goblet squats 8-10 reps
B) Ring Rows 8-10 reps
C) Shoulder Press and Hold 10-20 seconds
Conditioning Workout
Complete 4 Rounds of:
10 KB swings
10 KB Goblet squats
10 Weighted Reverse Lunge
Strength Focus
Complete 3 sets of:
A) Single Leg Deadlift 8-10 reps
B) Glute Bridge 10-15 reps
C) SiDe Plank 20 secs each side
Conditioning Workout
Complete 3 Rounds of:
250m row
16 KB Swings
4 Get down/Get up
Strength / Mobility
Complete 2 rounds:
30 second pronated hang
Inchworm 2-5 reps
30 sec supinated hang
Squats 5 reps, 30 sec pause at bottom
Scapular pull-ups
Heel drops 5 each leg
Conditioning Work
In teams of two, alternating movements throughout, complete as many rounds and reps as possible in 30 minutes of:
20 Mountain Climbers
15 KB swings
10 Single DB Thruster
10 Alternate leg lunge
5 Ring Row
Strength Focus – Core work
Complete 3 rounds of each exercise, rotating from exercise to exercise:
A) Med ball twists 5right, 5 left
B) Plank Hold 1 minute
C) Dead Bug 1 minute
Conditioning Work
30 seconds work, 30 seconds rest
Complete 3 rounds at each station
A) Bike
B) Carry’s
C) Squats
D) Step ups
E) Ring Rows
Strength Focus
Deadlift
1 set of 10 reps
1 set of 8 reps
1 set of 5 reps
1 set of 5 reps
1 set of 3 reps
1 set of 3 reps
Conditioning Workout
Complete as many rounds and reps as possible in 12 minutes, resting as needed
12 step ups
8 sumo deadlifts
4 KB swings
Strength Focus
Complete 5 sets of each exercise:
A) Banded Pull Down and Press Through 5-10 reps
B) Farmer Carry 4 lengths
Conditioning Work
Complete 4 every minute of the minute of each exercise
A) Slam Ball 4
B) Ring Ring Row 8
C) Sumo Deadlift 12
D) KB Swing 16
E) Step ups 20
Strength Focus
Front Rack Squats
1 set of 10 with PVC
1 set of 8 with trainer bar, body bar, or DB
2 sets of 5
2 sets of 3
Conditioning Workout
Complete as many rounds as possible in 3 minutes of:
5 Thrusters
5 Step ups with weight
5 Thrusters
2 lengths
Rest for 2 minutes and repeat 2 more times
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