WEEK ONE

DAY 1

6 Rnds of :45 Work / :15 Rest Per Movement

-Sprint / Ski / Row

-DB Man Makers

-Double KB Push Press

-DB Lateral Step Ups

-Plank Knee Taps

-MB Bent Over OH Lat Ext

-Barbell Squats


DAY 2

2 Full Rnds

Set 1 -5min :45/:15 @ Ski

Set 2 - 5min AMRAP

-.10 Sprint

-20 Break Dancer Crunches

-30 Alternating Single Leg Toe Touches

 

Set 3 - 5min AMRAP

-100m Row

-12 Rower Leg Raises

-12 Oblique V Ups / Side

 

Set 4 - :45/:15 @ Each 

-MB Go-Get-Ems

-MB Hollow Rocks


DAY 3

6min AMRAP of 10 Reps Each 1) DB Row / Row / Curl 2) DB Static Lunge + Upright Row

6min Circuit of :30 Ski / :30 Straight Leg Bicycles

6min AMRAP of 10 Reps Each 1) DB Tricep Push Ups 2) DB Kneeling Shoulder Press

6min Circuit of :30 Max <2:00 Pace Row / :30 >2:00 Pace Row

6min AMRAP of 10 Reps Each 1) TRX Knee Tuck Ins 2) TRX Row & Reach

6min Circuit of :30 Sprints / :30 Jog

6min AMRAP of 10 Reps Each 1) DB Goblet Squats 2) DB Plyo Lunges


DAY 4

 

8 Rounds of :30 @ Each Movement Per Station

 

Station 1 - SKI / Resistance Band OH Tricep Extensions

Station 2 - DB Forward Raises / Cross Body Mountain Climbers

Station 3 - TRX Wide Rows / TRX Lower Y Pulls 

Station 4 - BOSU DB Chest Press / Marching Knee Sit Ups

Station 5 - Miniband Bicep Curls / Single Arm KB Swings

 


DAY 5

8 Rnds of :20 Work / :10 Rest Per Movement w/ :30 Rest Between Movements

 

-Incline Sprints (2,8,2,8,4,2,4,2)

-Push Up + Tuck In Jump

-DB 45 Degree Reverse Lunge

-Ski

-DB Toe Touches

-DB Pull Overs

-Row

-DB Squat + Pulse

-DB Hammer Curl + Press

-Scissor Kicks


WEEK TWO

DAY 1

 

4 Consecutive Rnds of :45 @ Each Movement / Circuit

 

Circuit 1

-6% Incline Sprints

-KB Sumo Deadlifts

 

Circuit 2

-DB Lateral Box Jumps

-Box Raised Single Leg Hip Extensions

 

Circuit 3

-TRX Hamstring Extensions 

-TRX Single Leg Squats

 

Circuit 4

-Miniband Clam Shells

-Plank Miniband Leg Lifts

 

Circuit 5

-Max Effort 150 Wall Balls

 

Circuit 6

-Landmine / DB Squats

-Power Skips 

 

Burnout @ End

-Tabata Gorilla Squat Walks (3 each way)


DAY 2

 

6 Rnds of :45 Work / :15 Rest Per Movement

 

-Ski + Reverse Lunge

-BOSU Kneeling DB Curl + Press

-Barbell / DB Single Leg Deadlifts (Scale = Reg Deadlifts)

-Broad Jumps + Bear Crawl Backs (3 jumps forward)

-DB Floor Chest Press

-TRX Rows

-KB Static Squat Hold


DAY 3

 

Set 1 - 10min AMRAP

-100 Jump Rope

-50 Side to Side Plank Dips

-25 Legs Crossed V-Ups / Side

 

Set 2 - 10min MAX Effort

-800m Row / .5 Run

THEN, AMRAP of

-50 DB Straight Leg Sit Ups

-50 DB Russian Twists

 

Set 3 - 10min AMRAP

-30 1/2 Kneeling KB Chops

-20 Double KB Outside Swings

-10 Calorie Ski

 

Set 4 - 10min AMRAP

-100 MB Mountain Climbers

-50 Box Jumps

-25 MB Jack Knives


DAY 4

 

3 Complete Rounds

 

Station 1 - 3min Max Effort

-Burpee Broad Jumps

 

Station 2 - 3min AMRAP

-100m Row

-10 DB OH Tricep Ext

-10 DB Push Up + Plank Reverse Flyes

 

Station 3 - 3min AMRAP

-10 DB Reverse Lunge + Bicep Curl

-10 Side Plank Dips

-10 DB Squat + Forward Press

 

Station 4 - 3min AMRAP

-10 KB Deadlift + High Pull

-10 KB Swings

-10 KB Windmills


DAY 5

 

4 Rnds Consecutively @ Each Station Alternating :60 @ Each Movement

 

Station 1

-Shoulder Taps + Push Up

-Sprints

 

Station 2

-KB Goblet Squat 

-KB 1/2 Turkish Get Ups

 

Station 3

-Static Squat Hold + DB Curls

-Ski

 

Station 4

-Barbell / Single DB Sumo Deadlifts

-Butterfly Sit Ups

 

Station 5

-Box Horseshoes

-Single Leg Box Hip Thrusts


WEEK THREE

DAY 1

 

3 Rnds w/ :15 Transitions Between AMRAPs

 

3min AMRAP #1 - .06 Sprint / 20 DB Curl + Arnold Press / 20 Star Crunches

 

3min AMRAP #2 - 100m Ski / 20 Single Arm KB Bent Over Rows / 20 KB High Pulls

 

3min AMRAP #3 - 10 TRX Chest Flyes THEN MAX Effort HRPUs

 

3min AMRAP #4 - 20 Decline K 2 E / 20 Box Tricep Dips / 20 Miniband Single Arm Reverse Flyes


DAY 2

 

8 Rnds of :20 Work / :10 Rest Per Movement w/ :30 Rest Between

 

-Sprints (+.5/Speed)

-DB Squat + Curl + Thruster

-DB Bent Over Tricep Extensions

-DB Jack Knives

-TRX Reverse Grip Bicep Curls

-DB Hydrant Extensions

-Row

-DB Plank Rows

-DB Oblique Raises

-Push Ups + Knee to Elbows


DAY 3

 

8min @ Each Station Alt :30 @ Each Movement

 

Station 1

-12% Fast Pace Incline Walk

-BOSU Squat Jump Overs

 

Station 2

-Barbell / DB Sumo Squats

-Body Weight Lateral Lunge + Hops

 

Station 3

-DB Romanian Leg Deadlifts

-DB Bulgarian Split Squats (Foot on BOSU)

 

Station 4

-Box Jumps

-Weight Plate OH Box Step Up

 

Station 5

-MB Forward Lunge + Twists

-MB OH Reverse Lunge + Slam


DAY 4

 

6 Rnds of :45 Work / :15 Rest Per Movement

 

-Single Arm DB OH Plyo Lunges

-MB Plank Knee to Elbow (Feet on MB)

-BOSU Crossover Push Ups

-DB Forward Lunge + Curl

-KB Goblet Squat + Press Rotations

-TRX Reverse Flyes

-Battle Rope Burpee Slams


DAY 5

 

2 Full Rounds

 

Set 1 - 5min Tread Interval

-Speed work, :30 Sprint, :30 Jog X 5 Rounds Increasing Speed Each Round

 

Set 2 - 5min AMRAP

-50m Ski

-50 Marching Knee 

-50 Penguins

 

Set 3 - 1min @ Each

-Plank Side to Side Tuck In Jumps

-Resistance Band Woodchoppers Left

-Toe Touches (DB Optional)

-Resistance Band Woodchoppers Right

-Seated Sprinters

 

Set 4 - 5min AMRAP

-50 MB Jacks

-50 MB Dead Bugs

-50 MB Ground to Overheads


WEEK FOUR

DAY 1

 

2 FULL Rounds - 3min @ Each Station w/ 10 Reps Each Movement

 

Station 1

-.10 Sprint

-DB Full Front Raises

 

Station 2

-TRX Chest Press

-Hand Release Push Ups

 

Station 3

-100m Ski

-KB Goblet Squats

 

Station 4

-Max Effort Row

 

Station 5

-DB Reverse Lunge + Curl

-DB V Ups

 

Station 6

-Box Froggers

-Tricep Dips

 

*Return weights to rack during transitions


DAY 2

 

Rounds 1, 3, & 5 - :30 @ Each Movement w/ :10 Rest Between

Rounds 2, 4, & 6 - :60 @ Each Movement w/ :10 Rest Between

 

-4% Incline Sprints

-Single DB Forward Lunge Left / Squat / Forward Lunge Right

-BOSU Side / Middle / Side Crunches

-Rower Seat Knee Tuck Ins

-KB Squat Pick Ups

-Tricep Push Ups

-TRX Single Arm Bicep Curls

-Barbell / DB Sumo Deadlift High Pulls


DAY 3

 

2 Full Rounds

 

Set 1 - 5min AMRAP

-.08 Sprint

-10 Barbell / DB Bent Over Rows

-10 Barbell / DB High Pulls

 

Set 2 - 5min Interval :30 @ Each

-Resistance Band Bent Over Tricep Extensions

-Bicycles + 1,2,3 Pause

 

Set 3 - 5min AMRAP

-12 DB Curls + Serve the Platter 

-12 DB Lawnmover Pulls / Side

-12 Jumping Spider Kicks

 

Set 4 - 5min Interval :30 @ Each

-KB or DB Snatches

-KB or DB Sew-The-Needles


DAY 4

 

4 Rnds of :40 Work / :20 Rest w/ :30 Rest Between Movements

 

-Incline Sprints (+2 Incline/Rnd)

-DB Goblet Forward Lunges

-DB Alt. Forward / Lateral Raises

-DB Scissor Kick Pass Thrus

-Ski

-TRX Decline Push Ups (feet in TRX)

-Rower Seat Hamstring Extensions

-DB Plank to T Rotations

-DB Squat + Concentration Curl

-DB Deadlifts + Reverse Flyes


3/21 - Butt / LegsDAY 5

 

2 Rnds of 5min Ladders (+2 Reps/Rnd - Start @ 2)

 

Ladder 1

-8% Incline Sprint (.06 - remains the same)

-DB Curtsey Lunge/Side

 

Ladder 2

-KB Goblet Box Step Up + Reverse Lunge

-Lateral Box Jumps

-KB Single Leg Deadlifts

 

Ladder 3

-100m Row

-Bar OH Squats

-Rower Seat Elevator Lunges

 

Ladder 4

-Miniband Bird Dogs

-Miniband Squat Jacks

-Miniband Static Hip Extension + Clam Shell


WEEK FIVE

DAY 1

 

6 Rnds of :45 Work / :15 Rest Per Movement

-Double KB Thrusters

-Straight Leg MB Transfer

-Ski

-DB Chest Flyes

-BOSU DB Pull Overs

-TRX Raised Feet Side to Side Sit Ups

-Barbell / DB Back Rack Split Lunges


DAY 2

 

11min AMRAPs @ Each Station

 

Station 1

-.21 Sprint

-15 MB Overhead Sit Ups

-9 MB Woodchoppers / Side

 

Station 2

-21 Calorie Ski

-15 Barbell / DB Floor Wipers

-9 Barbell / DB Toe Touches

 

Station 3

-21 BOSU Star Crunches

-15 BOSU Oblique Crunches / Side

-9 BOSU Plank Elevators

 

Station 4

-21 Cal Row

-15 Table Top Crunches

-9 Super Burpees


DAY 3

 

10min AMRAP #1

-30 MB Plank Toe Taps (Feet on MB)

-20 MB Split Lunge Jumps / Side

-10 MB Burpee Slams

 

10min EMOTM  (Every Minute On The Minute)

-40m SKI

-15 Plyo Knee Push Ups

 

10min EMOTM

-125m Row (rest when complete)

-DB Farmer Carry (Down & back)

 

10min AMRAP #2

-30 DB Cyclist Squat + Press

-20 Star Crunches

-10 DB Bent Over Rows


DAY 4

 

4 Rounds of :90 @ Each

 

-Sprint / Ski / Row

-KB Goblet Squat + Press Rotation

-BOSU Marching Knee Sit Ups

-DB Push Up + Kneeling Reverse Flyes

-Single Leg Squat Jumps (:45 on each side)

-Battle Rope Alt. Wave + Reverse Lunge

 

5min Core AMRAP @ End

-20 Side Plank Knee to Elbows

-20 Lateral Mnt. Climbers

-20 Double Crunches


DAY 5

 

6 Stations of 7min Supersets of 10 Reps of Each

 

Station 1 - .10 Sprint / DB Skull Crushers

 

Station 2 -DB Frogger + Curl / DB Windmills

 

Station 3 -KB Single Arm Floor Chest Press / Burpee + Single Arm KB Upright Row

 

Station 4 -100m Row / Rower Seat Sit Ups

 

Station 5 -TRX Chest Press + Standing Fall Out / TRX Reverse Flyes

 

Station 6 - Side Plank Knee to Elbows / Barbell / DB Bus Drivers


WEEK SIX

DAY 1

 

8 Rnds of :20 Work / :10 Rest Per Movement w/ :30 Rest Between

 

-Sprints

-Plank Position Hammer Curls

-Burpee Box Jump Overs

-DB Forward / Reverse Lunges (Alt).

-OH DB Sit Ups

-Row

-TRX Rows

-DB Split Lunge + Shoulder Press

-DB Bottom to Bottom Squats

-Penguins


DAY 2

 

5 Rounds of :60 @ Each Station

 

-8% Incline Treadmill Lateral Shuffles

-MB Wall Balls + Reverse Lunge

-Double KB Front Squats

-Rower Seat Single Leg Hip Ext

-DB Hydrant Extensions

-Weight Plate OH Forward Lunge

-TRX Squat Jumps

-Barbell or KB Deadlifts

 

*END 8 Rnds Tabata Plyo Lunge Plyo Squats


DAY 3

 

6 Rnds of :45 Work / :15 Rest Per Movement

 

-Sprints

-Barbell or DB V-Ups

-DB Push Up + Plank Row

-Lateral Lunge + Single Overhead Press

-KB Sumo Deadlifts

-DB Single Arm Curl + Static Curl Hold

-Battle Rope Slams


DAY 4

 

7min Interval :45 Work/:15 Rest

-Sprints (4% Incline Every Other Round)

 

7min AMRAP

-20 MB Jacks

-20 Cal Ski

 

7min Interval :45 Work/:15 Rest

-DB @ Chest Sit Ups

-Oblique Double Crunches

 

7min AMRAP

-200m Row

-10 Super Burpees

 

7min Interval :45 Work/:15 Rest

-TRX Quad Squat Jumps

-Plank Hold Variations 

 

7min AMRAP

-20 BOSU Plank Lateral Tuck In Jumps

-20 BOSU Crunches

-20 BOSU Oblique Crunches


DAY 5

 

42min Time Cap

30-20-10 Reps of Each w/ 100m Row / .06 Run / 100m Ski Between EACH SET of Movements

 

-DB See-Saw Shoulder Press(total)

-Forearm Plank Knee to Elbows / Side

-DB Clutch Curls

-DB Plyo Lunges

-Tricep Push Ups

-Body Weight Lunges / Side

-Side Plank Toe Touches (total)

-DB Cleans

-DB Alternating Single Arm Bent Over Rows (total)


WEEK SEVEN

DAY 1

 

2 Rounds of 5min Sets @ Each

 

Set 1 - :30 Ski / Run / :30 KB Single Arm Floor Chest Press

 

Set 2 - 5min AMRAP (10 Reps Each)

-DB Reverse Flye

-DB Bent Over Tricep Kickback

-DB Plank Rows / Side

 

Set 3 - :30 Froggers + DB Curls / :30 Pike Shoulder Push UPs

 

Set 4 - 5min AMRAP (10 Reps Each)

-Barbell Landmine or DB Single Arm Press / Side

-Barbell / DB V-Ups

-Lying Leg Raises

DAY 2

 

4 Rnds of :40 Work / :20 Rest @ Each Movement

 

-Incline Sprints (6, 4, 2, 0 + Increase Speed @ Each Decline)

-DB Split Lunge + Bicep Curl

-Oblique V-Ups

-Row

-TRX Knee Tuck Ins

-DB Lawnmower Pulls

-DB Squats

-DB Floor Chest Press / Chest Flye Combo

-Ski

-Box Froggers

DAY 3

 

Set 1 - 9min AMRAP

-.21 Run

-15 KB Goblet Squats

-9 KB Goblet Split Lunge / Side

 

Set 2 - 9min AMRAP

-21 Squat Jacks

-150m Row

-9 TRX Suspended Lunges/side

 

Set 3 - 9min

:30 DB Lateral Box Step Ups

:30 DB Single Leg Alternating Toe Touches

 

Set 4 - 9min

:30 Barbell / KB Sumo Deadlifts

:30 Side Plank Leg Raises

 

Together @ End -:60 @ Each

-Bodyweight Squats

-DB Adductor Lifts L

-DB Adductor Lifts R

-Single Leg Hip Extensions L

-Single Leg Hip Extensions R

DAY 4

 

6 Rnd of :45 Work / :15 @ Each Movement

 

-DB Bulgarian Split Squats (Off Box) + Curl

-Rower Seat Push Up + Pike Pull In

-Ski

-KB Goblet Straight Leg Sit Ups

-Barbell or DB Lunge / Squat / Lunge Combo

-Resistance Band OH Tricep Extensions

-TRX 90 Degree Shoulder Rotations 

DAY 5

 

8min EMOM @ Each Station

 

Station 1 - Sprints / KB Farmer Carry

 

Station 2 - Box Jumps / DB Russian Twists

 

Station 3 - Ski / MB Go-Get-Ems

 

Station 4 - Row / Table Top Crunches

 

Station 5 - Forearm Plank Tuck In Jumps / Battle Rope Slams

 

Finisher - 1min @ Each

-Plank

-Bridge Hold

-V-Sits


WEEK EIGHT

DAY 1

 

10mins Alt :45 Work / :15 Rest @ Each

-Sprint

-KB Single Arm Rows

 

10min AMRAP of 30/20/10 Reps Each

-Barbell / DB Push Presses

-Barbell / DB Bent Over Rows

-Barbell / DB Front Squats

 

10mins Alt :45 Work / :15 Rest @ Each

-Row

-Rower Seat Hamstring Extensions 

 

10min AMRAP of 30/20/10 Reps Each

-DB Walking Lunges

-DB Reverse Crunches

-Pushup + Plank Jack

 

DAY 2

 

Complete 4 Rnds Consecutively @ Each Station of :50 Work/:10 Rest Alternating Between 3 Movements

 

Station 1 

-Sprints

-DB Hydrant Extensions 

 

Station 2 

-BOSU DB Lateral Lunges 

-BOSU DB Pull Overs

 

Station 3 

-Box Elevated Feet Star Crunches 

-Box Horseshoes  

 

Station 4 

-KB Swings  

-KB Deadlifts 

 

Station 5 

-Barbell Landmine Single Arm Chest Flye / DB Floor Chest Press  

-Barbell Landmine / DB Squats

DAY 3

 

6 Stations of 7min Supersets of 10 Reps of Each: 

 

Station 1 

- Sprints (.10)

-Shoulder Tap Knee Tap Push Ups 

 

Station 2 

-KB High Pulls

-Single Arm KB Plank Rows (Alt) 

 

Station 3 

-200m Ski

-DB OH Tricep Ext 

 

Station 4 

-7/7/7 DB Bicep Curls 

--DB See-Saw Shoulder Presses 

 

Station 5 

-Row (100m) 

-Marching Knee Sit Ups / Side 

 

Station 6 

-TRX Chest Press 

-DB Oblique Raises

DAY 4

 

8 Rnds of :20 Work / :10 Rest Per Movement w/ :30 Rest Between

 

-Sprints

-DB Goal Post Shoulder Presses

-DB V-Ups

-Jump Rope

-Toe Down Single Leg Squats

-Row

-Crossover Crunches

-TRX Kneeling Tricep Ext

-DB Man Makers

-DB Bottom 2 Bottom Squats

DAY 5

 

4 Rounds of :30 Work / :10 Rest @ Each Movement Per Station (If there is only one movement you complete that each time)

 

Station 1

-DB Donkey Kicks Left

-DB Donkey Kicks Right

 

Station 2

-KB Sumo Squats

-KB Goblet Squat Hold

 

Station 3

-TRX Raised Feet Side to Side Sit Ups

-TRX Hip Extensions

 

Station 4

-BOSU + DB Squat Jump Overs

-BOSU Plank Forearm Explosions 

 

Station 5

-DB Box Step Up Left

-DB Box Step Up Right

 

Station 6

-KB / DB Weighted Single Leg Deadlift

 

Station 7

-Miniband Lateral Walks / Shuffles 

-Miniband Hydrant Circles

 

Station 8

-Barbell / DB Front Rack Forward Lunges 

-Barbell / DB Cleans