MONDAY 11-18-2024 10MIN BIKE WARM-UP THEN: 1000M ROW 800M RUN 50 PULLUPS 100 PUSHUPS 150 AIR SQUATS 800M RUN 30 PULLUPS 60 PUSHUPS 90 AIR SQUATS 800M RUN 20 PULLUPS 40 PUSHUPS 60 AIR SQUATS 800M RUN—-FINISH WITH 1000M ROW (replace run with 1 mile bike)

WEDNESDAY 11-20-2024 10min Dynamic Warm-up then: 0-5min 8 hang clean\8 hand release push-ups 7-12min 8 back rows \8 TRX Crunches 14-19min 8cal row \8 bar dips 21-26min 8 KB deadlift \8 burpee 28-33min 8 DB snatch \8 TRX back row 35-40min 8 barbell thrusters \8 box jump

FRIDAY 11-22-2024 10min bike warm-up 5 Rounds For Time: 20 heavy DB front squats 20 steps of walking lunges 20 straight leg deadlifts (Before the 1st and 4th round 5 push ups 10 burpees 15 air squats) FINISH WITH FAST BIKE PACE. TOTAL WORKOUT CAP IS 55MIN

MONDAY 11-11-2024 TABATA EXERCISES (20/10 FOR 8 SETS) 1) KB HIP HINGE  2) WALL BALL 3) SLAM BALLS  4) TRX PIKES 5) ROWER   6) KB HP (REDO FOR 6 SETS) THEN TOWNSHIP LOOP RUN

WEDNESDAY 11-13-2024 15 MIN DYNAMIC WARM-UP THEN: 5 STATION ROTATION FOR 5 ROUNDS AT (:45-:15) OF: 1) ROPES 2) CLEANS   3) KB SWINGS 4) BACK ROW      5) BURPEE KB HIGH PULL  1 MINUTE REAST BETWEEN ROUNDS.

FRIDAY 11-15-2024 FRIDAY 12 MIN DYNAMIC WARM-UP THEN: 5 ROUNDS OF FIGHT GONE BAD 5 EXERCISES/1MIN EACH/1MIN REST AFTER EACH ROUND 1) WALL BALL  2) SUMU DL HP  3) BOX JUMPS 4) PUSH PRESS   5) CALORIE ROW

MONDAY 11/04/2024 12MIN 4 STAT ROTAT (light) WARMUP (35\10) OF: 1) DB thruster 2) BB hang cleans 3) pushups 4) KB swings THEN EMOM FOR 25MIN MIN 1--7 BURPEE BOX JUMP OVERS MIN 2--4 HANG CLEANS+4 FRONT SQUATS+4 SLDL MIN 3-- 12/9 ROW FOR CALORIES MIN 4--4 PUSH PRESS+4 BACK ROW+4 THRUSTERS MIN 5--12 TRX ATOMIC PUSHUPS

MONDAY 11/04/2024 NOON BOOTCAMP 10min BIKE WARMUP THEN 6 ROUNDS OF: 1) 2min BIKE SPRINTS 2) DEEP KB RISER SQUATS 3) 10 SLDL 4)10 FRONT SQUATS

WEDNESDAY 11/06/2024 10min DYNAMIC WARM-UP THEN: DEADLIFT STRENGTH TRAINING 2x10 REPS, 2X8 REPS, 2x6 REPS 10 Burpees 10 atomic pushups-25kbhp 10 atomic pushups-25 kbhp-50 kb swing 10 atomic pushups-25 kbhp-50 kb swing 100 mountain climbers or jump rope 10 atomic pushups-25 kbhp-50 kb swing 100 mountain climbers or jump rope 150 air squats 100 mt climbers or jump rope End with a fast 10min bike pace

FRIDAY 11/08/2024 10min BIKE WARMUP THEN 6 ROUNDS OF: 1) 2min BIKE SPRINTS 2) DEEP KB RISER SQUATS 3) 10 SLDL 4)10 FRONT SQUATS

MONDAY 10/28/24 10MIN DYNAMIC WARM-UP THEN: 16MIN AMRAP 2 GOUPS GROUP 1: PARTNER 1 ROWS FOR CALORIES PARTNER 2: COMPLETES 4 DEVIL PRESSES  6 BOX OVERS 8 ALTERNATING REVERSE LUNGE SWITCH PARTNERS WHEN PARTNER B: FINISHES WITH DUMBBELLS SECOND GROUP WILL COMPLETE 16MIN AMRAP  100 HANGING LEG RAISES (COMBINED EFFORT) THEN: 2-4-6-8-10 and so on of ... - Synchro Alternating DB Shoulder To Overhead - Synchro Russian KB Swing - Synchro Goblet KB Squat

WEDNESDAY 10-30-2024 30MIN HILL BIKE TRAINING THEN: 5x10 BACK SQUATS 10,8,6,8,10 5x10 SLDL 10,8,6,8,10 4 LENGTHS OF WALKING KB LUNGES 3x15 TRX LUNGES EACH SIDE (if time allows) 4x10 STANDING CALF RAISE (time allows)

FRIDAY 11/01/2024 3000/2500M ROW 8/6.5 MILE BIKE 1 MILE RUN/1000 STEPS

MONDAY 10/21/24 “LIFTING LIKE "DUDES" 4 SETS OF EACH BLOCK AT 2:40 SET INCLINE DB PRESS-BB BACK ROW-KB ABDOMINAL EXT DB FLAT FLY-DB SINGLE ARM ROW-TRX PIKE PULLUPS-DIAMOND PUSHUPS-REAR DELT DB THEN 21-15-9 REPS OF CLEANS AND DIPS

WEDNESDAY 10/23/24 10MIN BIKE WARM-UP THEN COMPLETE: 4 ROUNDS FOR TIME OF THE ORIGINAL 6 WEEK BASELINE LEG WORKOUT 1) 5X5 FRONT SQUAT  2) 10 BOX JUMPS 3) 10 THRUSTERS 4) 10 BURPEES 5) 10 WALL BALL 400 RUN OR 500 ROW AFTER EACH ROUND

FRIDAY 10/25/24 3MIN BIKE/2MIN TRX CORE COMBO 3MIN BIKE/2MIN HAND RELEASE PUSHUP 3MIN BIKE/2MIN AIR SQUATS 3 SETS OF EACH ROUND THEN: 75 BAR THRUSTEERS (BREAK WHEN FATIGUE) 50 KB SLDL ON EACH LEG (B.W.FATIGUE)

MONDAY 10/14/2024 10MIN DYNAMIC WARM-UP THEN: 11 STATIONS (:35/:20) 4 ROUNDS BEFORE MOVING 1) KNEELING LAT PULLDOWN 2) STANDING BIKE SPRINT 3) BAG WORK 4) CLEANS 5) KB SPLIT SQUAT 6) TRX CRUNCH 7) ROWER 8) KB SLDL 9) WALL BALL 10) DEVEL PRESS 11) ENDLESS ROPE CLIMB

WEDNESDAY 10/16/2024 10min dynamic warm-up THEN: 8 rounds-10 rounds of: 1)20 goblet squats 2) 10 burpees 3)20 KB SWINGS 4) 10 PUSHUPS

FRIDAY 10/18/2024 EVERYONE WEAR YOUR AJ T-SHIRTS AND LETS FILL THE ROOM! AJ SCHLATTER WORKOUT 75CAL ROW/50 AIR FIT BIKE/50 BIKE 1)50 ROPE JUMPING JACKS 2) 40 SPEED SKATER WITH OPP TOE TOUCH 3) 30 TRX PIKES TIME FOR THE WORKOUT!! 1) 40 POWER CLEANS 2) 40 PUSH PRESS 3) 40 TRX ATOMIC PUSHUPS 4) 40 DIPS 1MILE RUN/1600M ROW **PARTITION REPS FOR THE WORKOUT**

MONDAY 10/07/2024-- 6 ROUNDS FOUR STATION WARM-UP ROTATION @ :25/:05 1) rope jumping jacks 2) KBHP 3) V-UP CRUNCH 4) knees to elbow Then with a 5:30 running clock complete: 1) 3 pull-ups 2) 6 HRPU 3) 9 Bosu ball squat raise with med ball 4) 12 DB alt squat clean 5) 15 heavy KB ab ext. 6) 18 calorie row

WEDNESDAY 10/09/24 8min bike warm then 800m ROW 400 RUN 50 PULLUPS 100 PUSHUPS 150 AIR SQUATS 400 RUN 30 PULLUPS 60 PUSHUPS 90 AIR SQUATS 400 RUN 20 PULLUPS 40 PUSHUPS 60 AIR SQUATS 400 RUN--THEN FINISH WITH 1000 ROW

FRIDAY 10/11/2024 4 station warm-up then complete 6 sets of each exercise with: lifting for :40 and finishing with :40 cardio set. Rest 1:00 1) :40 DB floor chest press\:40 KB swing 2) :40 barbell push press\:40 squat jumps 3) :40 deadlift\:40 sit-ups

MONDAY 9/30/2024 "CHIP AWAY" WITH A 55min TIME CAP 50cal row, 50 light DB thruster to warm-up then complete all reps before moving to the next exercises of: 1) 50 wall ball 2) 10 BW walking reverse lunges-10box jumps X5 3) 50 DB thrusters 4) 50 pull ups 5) KB deadlifts (#53/62 men #30/25 women) 6) KB ab ext./TRX crunches Pull out a bike and/or rower until the end of the time cap for distance!! Your score is based on the most bike miles or meters on a rower WALL BALLS, KB DEADLIFTS, AND REVERSE LUNGES-BOX JUMPS WILL BE PERFORMED OUTSIDE.

WEDNESDAY 10-2-2024 15MIN FAST BIKE WARM-UP THEN: 15 FRONT SQUATS—30 TRX CRUNCHES—15 CLEANS THEN 2MIN OUT 2MIN BACK RUN. (SCALE RUN TO 5MIN ROW OR 5MIN FAST BIKE) 4 ROUNDS—2MIN REST BETWEEN ROUNDS

FRIDAY 10-4-2024 A little mobility with some hidden strength and core work for our noon group! 5 ROUNDS (work for 1:00 and stretch for :30) 1) Ropes--hold plank for :30 seconds 2) Single leg kettle bell deadlift--hip flexor stretch 3) Rowers with no rest--pull a 500 pace. (if you beat 1:50 sec for 500 then you can rest) 4) Bosu Ball squat and raise--worlds greatest stretch 5) Single arm DB row in a plank--TRX single arm stretch with rotation in a piriformis position to start

MONDAY 9-23-2024 DOUBLE TABATA 40/20 FOR 7 ROUNDS HEAVY DUMBBELLS AND KB’S WARMUP FOR THREE ROUNDS: 1) 1MIN ROPES 2) 1MIN DB THRUSTERS 3) 1MIN PUSHUPS THEN COMPLETE THE WORKOUT FOR 7 ROUNDS OF: 1) single DB snatch 2) V push-up on both dumbbells 3) KB swings 4) dumbbell front squats 5) side hops over DB 6) lunge and curl (do all six exercises for 1 round rest 1:20)

WEDNESDAY 9-25-2024 30MIN HILL BIKE TRAINING THEN: 5x10 BACK SQUATS 10,8,6,8,10 5x10 SLDL 10,8,6,8,10 4 LENGTHS OF WALKING KB LUNGES 3x15 TRX LUNGES EACH SIDE 4x10 STANDING CALF RAISE

FRIDAY 9-27-2024 PARTNER DRILLS (TRADE EFFORT & REST) COMBINED 200CAL BIKE SPRINT COMBINED 400 LOOP KB FARMERS CARRY COMBINED 200CAL ROW FINISH WITH :30 DIP HOLDS, :30 HOLLOW HOLDS AND :30 HANGING KNEE RAISE. 4 ROUND

MONDAY 9-16-2024 10min BIKE WARMUP THEN 6 ROUNDS OF: 1) 2min BIKE SPRINTS 2) DEEP KB RISER SQUATS 3) 10 SLDL 4)10 FRONT SQUATS

WEDNESDAY 9-18-2024 10MIN DYNAMIC WARM-UP THEN: 10,9,8,7,6,6,6 BENCH PRESS LADDER UP PUSHUPS 2,4,6,8,10,12,14 10,9,8,7,6,6,6 DEADLIFTS LADDER UP KB HIGH PULL 2,4,6,8,10,12,14

FRIDAY 9-20-2024 12MIN 4 STATION ROTATION 8 ROUNDS—2 BARBELL 2 BODY WEIGHT REST 1 MIN AFTER EACH ROUND 1) 8 CLEANS 2) 8 BURPEES 3) 8 THRUSTER 4) 8 TTB (KTE, KB CRUNCH TO EXT)

MONDAY 9-9-2024 10MIN BIKE WARM-UP THEN 5 ROUNDS OF: 5 pullups—10 pushups—15 air squats. 400m run 4 rounds 5 pullups—10 pushups—15 air squats. 400m run. 3 rounds 5 pullups—10 pushups—15 air squats. 400m run 2 rounds 5 pullups—10 pushups—15 air squats. 400m run 1 round 5 pullups—10 pushups—15 air squats. 1000m row.

WEDNESDAY 9-11-2024 9-11-2001 REMINDER OF HEROES WORKOUT:
10min bike warm-up to start then:
Half of the group will do a 2001 meter run (1 mile loop plus a 400 loop with 1 step) The other half of the group will row for 2001 meters.
Then perform 10 rounds of 9 burpee KBHP and 11 DB "V' Abdominal Floor Press. When finished complete the other cardio portion!

FRIDAY 9-13-2024 12MIN DYNAMIC WARM-UP THEN 9 ROUNDS FOR TIME OF: 1) 5 PLATE PLYO PUSHUPS 2) 10 WALL BALL 3) 15 ALT LUNGES 4) 20 KB SWINGS 5) 1 building sprint KB SWINGS AND ALT LUNGES WILL BE OUTSIDE. 25 AIR SQUATS AFTER ROUND 3,6,9.

LABOR DAY HOLIDAY WORKOUT SCHEDULE WEDNESDAY 9-4-2024 INSIDE BRICK WORKOUT FOR 3 ROUNDS 3:00 BIKE—2:00 8 DEADLIFTS 10 AB PLATE EXT (185/165 FOR MEN) (75/55 WOMEN) 3:00 BIKE—2:00 8 DB THRUSTER 10 RUSSIAN TWIST (35/30 FOR MEN) (17.5/15 WOMEN) 3:00 BIKE—2:00 20 PUSHUPS FINISH TIME WITH MOUNTAIN CLIMBERS

FRIDAY 9-6-2024 *TIME TO USE THE NEW HEAVY SLAM BALLS* 10MIN DYNAMIC WARM-UP FOCUSING ON MOBILITY TABATA EXERCISES (20/10 FOR 8 SETS) 1) KB HIP HINGE  2) WALL BALL 3) SLAM BALLS  4) TRX PIKES 5) ROWER   6) KB HP (REDO FOR 6 SETS)

WEDNESDAY 8-28-2024 4 STATION WARM-UP 4 ROUNDS :30/:10 1) ROPES 2) KB/DB HIP HINGE 3) 2 pull clean progression 4) TRX ROW THEN 15min with a partner work on 5 rep deadlift. (form first-strength second) When finished: 4 rounds at :40/:10 of: 1) Barbell cleans 2) KB swing 3) BB back row 4) Burpee KB HP :45 rest after each round (scale cleans with push press-scale burpee kb hp with only kb hp)

THURSDAY 8-29-2024 E.M.O.M FOR 6 ROUNDS OF: MIN 1—7 TTB/KTB/KTH MIN 2—60 SINGLE UNDERS THEN COMPLETE:1 MILE BIKE---1 MILE RUN--800 ROW .75 BIKE--800 RUN--600 ROW .5 BIKE--400 RUN—- 400 ROW

MONDAY 8-19-2024 12MIN BIKE WARM-UP THEN: 7X12,10,8,6,6,6,5 REPS OF BACK SQUATS. FIRST TWO SETS ARE WARM-UPS THEN INCRESE WEIGHT WHILE LOWERING REPS. 3X8 REPS OF BULGARIAN SPLIT SQUATS 4X8 REPS OF SLDL 3X8 LEG PRESS OR HACK SQUAT 4X8 PRONE LEG CURL OR SEATED HAMSTRING CURL

MONDAY 8-19-2024 10:30AM ATHLETIC TRAINING GROUP Riser Shuffle to Ladder drills 1:30/:30 X 4 Riser Broad jump-plate push-quick turn 1:00/:30 X 4 Riser Explosive Push-Up :30/:30 X 3 Riser Mountain Climbers :30/:30 X 3 Box Jump-Step Off-2 Air Squats :30/:30 X 4 THEN ALTERNATING ROUNDS AT :35/:20 4 TOTAL ROUNDS 1) LAYING DB PULLOVERS WITH HIP RAISE 2) DB ALT DEADBUG WITH TWO DB FLY MOVEMENT 3) DB ALT CLEAN AND JERK 4) BICEP BARBELL CURLS 5) DB RDL BACK LEG SUPPORT

**TUESDAY 8-20-2024* 12min 4 STATION WARM-UP (:40-:15) 1) ropes 2) light DB Thruster 3) body glides (dive bombers) 4) TRX back row. THEN 5 ROUNDS OF FIGHT GONE BAD. 1min break after each round. (:50-:10) 1) Wall Ball 2) Sumo Deadlift 3) Box Jumps 4) Push Press 5) Rower for calories

**THURSDAY* 8-22-2024 10min bike warm-up to get the blood flowing then hit the sprint and hill intervals! 2:00min bike sprint-1min recovery 1:40 bike sprint-1min recovery 1:20 bike sprint-1min recovery 1:00 bike sprint-1min recovery :40 bike sprint-:30 recovery :20 bike sprint-3min recovery Use the same format for a bike hill climb for set #2 use the same format for set #3 but hit an average hill pace for half the time seated and grab some gears and finish the remaining time with a standing hill sprint. If time allows, run your choice of loops for a controlled 80% MHR

MONDAY 8-26-2024 10 Burpees 10 atomic pushups-25kbhp 10 atomic pushups-25 kbhp-50 kb swing 10 atomic pushups-25 kbhp-50 kb swing 100 mountain climbers or jump rope 10 atomic pushups-25 kbhp-50 kb swing 100 mountain climbers or jump rope 150 air squats 100 mt climbers or jump rope End with a fast 10min bike pace

MONDAY 8-12-2024 EVERY NOW AND THEN SOMETHING TRAGIC HAPPENS SO WE GO TO THE BIG ALAN CHALLENGE WORKOUT AND PAY OUR RESPECTS AND REALIZE THAT WE ARE STILL UPRIGHT. 10MIN DYNAMIC WARM-UP THEN COMPLTE: 1) 10 DEADLIFTS 2) 10 BURPEES 3) 10 WALL BALL 4) 10 BOARD P/UP 5) 10 BOX JUMPS 6) 10 KB SWING 7) Overhead walking lunges 1MIN BIKE SPRINT 40MIN TIME CAP (deadlifts, burpees, overhead walking lunges, 1min bike are inside) Other exercises are mixed outside in a 400 loop run!

WEDNESDAY 8-14-2024 10min bike warm-up to get the blood flowing then hit the sprint and hill intervals! 2:00min bike sprint-1min recovery 1:40 bike sprint-1min recovery 1:20 bike sprint-1min recovery 1:00 bike sprint-1min recovery :40 bike sprint-:30 recovery :20 bike sprint-3min recovery Use the same format for a bike hill climb for set #2 use the same format for set #3 but hit an average hill pace for half the time seated and grab some gears and finish the remaining time with a standing hill sprint. If time allows, run your choice of loops for a controlled 80% MHR

WEDNESDAY 8-14-2024 HIGH SCHOOL WORKOUT Riser Shuffle to Ladder drills 1:30/:30 X 4 Riser Broad jump-plate push-quick turn 1:00/:30 X 4 Riser Explosive Push-Up :30/:30 X 3 Riser Mountain Climbers :30/:30 X 3 Box Jump-Step Off-2 Air Squats :30/:30 X 4 THEN ALTERNATING ROUNDS AT :35/:20 4 TOTAL ROUNDS 1) LAYING DB PULLOVERS WITH HIP RAISE 2) DB ALT DEADBUG WITH TWO DB FLY MOVEMENT 3) DB ALT CLEAN AND JERK 4) BICEP BARBELL CURLS 5) DB RDL BACK LEG SUPPORT

WEDNESDAY 8-14-2024 NOON WORKOUT A little mobility with some hidden strength and core work for our noon group! 5 ROUNDS (work for 1:00 and stretch for :30) 1) Ropes--hold plank for :30 seconds 2) Single leg kettle bell deadlift--hip flexor stretch 3) Rowers with no rest--pull a 500 pace. (if you beat 1:50 sec for 500 then you can rest) 4) Bosu Ball squat and raise--worlds greatest stretch 5) Single arm DB row in a plank--TRX single arm stretch with rotation in a piriformis position to start

FRIDAY 8-16-2024 Three person team warm-up for two rounds 1) 400m row 2) plank hold 3) squat jumps 0-5min 4 Thrusters-4 box jumps 2min rest 7-12min: 10 DB snatch-10 burpee 2min rest 14-19min 10 HR push ups-10cal row 2min rest 21-26min 6 hang cleans-4 push press 2min rest 28-33min 10 TRX Rows-10 DB squat clean 2min rest 35-40min 10 TRX triceps ext-10 KB American swings

MONDAY 8-5-2024 5 ROUNDS OF 20-FIGURE 8 LOOPS WITH KB 10-KB SWINGS 10-TRX ATOMIC PUSHUP THEN 4 BLOCKS FOR 4 ROUNDS OF: 3min WORK AND 2min REST OF: 12 DEADLIFTS-8 CLEANS-4 PUSH PRESS FOR GROUP A. GROUP B WILL DO 8 DB CHEST FLOOR V PRESS 8 DB BACK ROWS 8 KB HIGH PULL.

WEDNESDAY 8-7-2024 10min Dynamic Warm-up then: 4 rounds with a 2min rest after each round. 5 burpee KB Squat HP 10 SUMO DEADLIFT 5 burpee KB Squat HP 10 SUDL 15KB swing 5 burpee KB Squat HP 10 SUDL 15 KB swing 20 snatches 5 burpee KB Squat HP 10 SUDL 15 KB swing 20 snatches 25 wall ball Rest 2min. **scale dips with TRX EXT.. snatch with alt DB snatch**

FRIDAY 8-9-2024 15MIN FAST BIKE WARM-UP THEN: 15 FRONT SQUATS—30 TRX CRUNCHES—15 CLEANS THEN 3MIN OUT 3MIN BACK RUN. (SCALE RUN TO 8MIN ROW OR 8MIN FAST BIKE) 4 ROUNDS—2MIN REST BETWEEN ROUNDS

MONDAY 7/29/2024 1000m ROW 5 PULLUPS 30 PUSHUPS 5 PULLUPS 30 AIR SQUATS 5 PULLUPS 30 SITUPS 1000m ROW (2MILE BIKE) 5 PULLUPS 50 PUSHUPS 5 PULLUPS 50 AIR SQUATS 5 PULLUPS 50 SIT UPS 1000m ROW (800 RUN) 5 PULLUPS 30 PUSHUPS 5 PULLUPS 30 AIR SQUATS 5 PULLUPS 30 SIT UPS 1000M ROW (TOWNSHIP LOOP)

WEDNESDAY 7/31/2024 10min Dynamic Warm-up Then: TABATA 20/10 FOR 4 ROUNDS HEAVY DUMBBELLS 1) single kb snatch 2) V push-up on both dumbbells 3) KB swings 4) dumbbell front squats 5) side hops over DB 6) lunge and curl **do all six exercises for 1 round rest 2min and do it again**

FRIDAY 8/2/2024 3000m ROW for men/2250M ROW for women 8 mile bike for men/6.5 mile bike women 1 mile run or 1000 steps on the step mill **split group and the second group Can start at 5:30am**

MONDAY 07/22/2024 10 MIN WARM-UP THEN 12MIN DEADLIFT TECHNIQUE AND INCREASED LIFTS. GOAL IS TO REACH 5x10 75% LIFTS. THEN 12MIN PUSH PRESS TECHNIQUE TO INCREASED LIFTS. WHEN COMPLETED FINISH WITH 20MIN TIME CAP OF: 40 KB SWINGS 30 DB THRUSTERS 20 BURPEE TO PLATE HOP  10 PULLUPS 1 BUILDING SPRINT.

WEDNESDAY 07/24/2024 10MIN BIKE WARM-UP FOLLOWED BY 100 AIR SQUATS AND 50 MODERATE KB GOBLE SQUATS. 40MIN TIME CAP COMPLETE: 1) 10 FRONT RACK SQUATS 2) 10 PLYO SQUAT JUMPS 3) 10 SLDL 4) 10 WALL BALLS 5) 400 RUN. GOAL IS 5 ROUNDS

FRIDAY 07/26/2024 12MIN 4 STATION ROTATION WARM-UP OF: 1) ROPES 2) KB HP 3)ROWER 4)TRX PIKE THEN COMPLETE 10 REPS OF EACH EXERCISE BEFORE MOVING TO REP NUMBER 9…….8,7,6,5,4,4,3,3 REPS OF: 1) BENCH  2) DEADLIFT  3) CLEANS 1 BLDG SPRINT AFTER REP 8 2 BUILDING SPRINT AFTER LAST REP #4

MONDAY 07/15/2024 6 ROUNDS FOUR STATION WARM-UP ROTATION @ :25/:05 1) rope jumping jacks 2) KBHP 3) TRX rows 4) knees to elbow Then with a 5:00 running clock complete: 1) 3 pull-ups 2) 6 HRPU 3) 9 Bosu ball squat raise with med ball 4) 12 DB alt squat clean 5) 15 heavy KB ab ext. 6) 18 calorie row

WEDNESDAY 07/17/2024 45MIN OF CYCLING AND 15MIN OF YOGA WITH MICHELLE

FRIDAY 7/19/2024 "CHIP AWAY" WITH A 55min TIME CAP 50cal row, 50 light DB thruster to warm-up then complete all reps before moving to the next exercises of: 1) 50 wall ball 2) 50 box jumps 3) 50 DB thrusters 4) 50 pull ups 5) KB deadlifts (#53/62 men #30/25 women) 6) KB AB EXT. Pull out a bike and/or rower until the end of the time cap for distance!! Your score is based on the most bike miles or meters on a rower

MONDAY 7/8/2024 10MIN DYNAMIC WARM-UP FOCUSING ON MOBILITY TABATA EXERCISES (20/10 FOR 8 SETS) 1) KB HIP HINGE  2) WALL BALL 3) SLAM BALLS  4) TRX PIKES 5) ROWER   6) KB HP (REDO FOR 6 SETS) THEN TOWNSHIP LOOP RUN

WEDNESDAY 7/10/2024 10min bike warm-up 20 goblet squats-20 DB hip hinge-20 alt rev lunge then: six sets of increasing choice of squats with 20 goblet squats after each set rest 2min before the next set. Finish with 4X10 straight leg deadlifts

FRIDAY 7/12/2024 3 ROUND WARM-UP (:40/:10) OF: 1) ROPES 2) CLEAN PULL PROGRESSION 3) MED BALL CLEAN 4) TRX BACK ROW 1776m ROW FOLLOWED BY 19 REPS FOR 4 ROUNDS OF: 1) 19 BB CLEANS 2) 19 PUSHUPS 3) 19 DB PLANK TO ROW 4) 19 ALT DB SNATCH 5) 75’ FARMERS CARRY FINSH WITH 1776M RUN (1 BUILDING SPRINT)

MONDAY 6/24/2024 3MIN BIKE/2MIN TRX CORE COMBO 3MIN BIKE/2MIN HAND RELEASE PUSHUP 3MIN BIKE/2MIN AIR SQUATS 3 SETS OF EACH ROUND THEN: 75 BAR THRUSTEERS (BREAK WHEN FATIGUE) 50 KB SLDL ON EACH LEG (B.W.FATIGUE)

WEDNESDAY 6/26/2024 15MIN BIKE WARM-UP.  EVERY THIRD MINUTE DO 5 TRX ROLL OUTS AND 5 TRX TRI EXT THEN PARTNER UP AMRAP FOR 30MIN OF: 1) 5 STRICT PULLUPS   2) 10 PUSH UPS 3) 15 AIR SQUATS BOTH PARTNER  RUN A 400 (ROW 400) AFTER EVERY 4TH ROUND

FRIDAY 6/28/2024 BIKE TRAINING AT LACTATE THRESHOLD 10MIN WARMUP THEN: 10MIN AT 80% 10MIN AT 90% 8MIN AT 80% 8MIN AT 90% 5MIN AT 60% 10MIN OF HILL MAX POWER

MONDAY 7/8/2024 TABATA EXERCISES (20/10 FOR 8 SETS) 1) KB HIP HINGE  2) WALL BALL 3) SLAM BALLS  4) TRX PIKES 5) ROWER   6) KB HP (REDO FOR 6 SETS) THEN TOWNSHIP LOOP RUN

MONDAY 6/17/2024 12MIN 4 STAT ROTAT (light) WARMUP (35\10) OF: 1) DB thruster 2) BB hang cleans 3) pushups 4) KB swings THEN EMOM FOR 25MIN MIN 1--7 BURPEE BOX JUMP OVERS MIN 2--4 HANG CLEANS+4 FRONT SQUATS+4 SLDL MIN 3-- 12/9 ROW FOR CALORIES MIN 4--4 PUSH PRESS+4 BACK ROW+4 THRUSTERS MIN 5--12 TRX ATOMIC PUSHUPS

WEDNESDAY 619/2024 POWER DAY WITH BACK AND FRONT SQUATS 10MIN BIKE WARM-UP THEN BACK SQUAT BUILD UP 6X12,10,8,6,5,5. THEN 3X8 SIX SECOND TEMPO FOR FRONT SQUATS FINISH WITH 4X10 SLDL OR HEAVY KB SWING

FRIDAY 6/21/2024 12min Dynamic Warm-Up 6 Rounds cont :40/:20 no rest    1) BB bench 2) side plank DB raise 3) bench dips  4) devil press 5) standing bicep curl

MONDAY 6/10/2024 4 STATION WARM-UP 4 ROUNDS :30/:10 1) ROPES 2) KB/DB HIP HINGE 3) 2 pull clean progression 4) TRX ROW THEN 12min with a partner work on 5 rep deadlift. (form first-strength second) When finished: 4 rounds at :40/:10 of: 1) Barbell cleans 2) KB swing 3) BB back row 4) Burpee KB HP :45 rest after each round (scale cleans with push press-scale burpee kb hp with only kb hp)

WEDNESDAY 6/12/2024 ALL OUTSIDE WORKOUT WITH THE EXCEPTION OF THE WARM-UP HALF OF THE GROUP WILL ROW 400/350 METERS WHILE THE OTHER HALF WORKS ON TRX CORE COMBO (crunch, push-up, pike, pushback) 4 ROUNDS WITH A 2:00 CAP. THEN HEAD OUTSIDE AND COMPLETE: 9 ROUNDS FOR TIME OF: 1) 5 PLATE PLYO PUSHUPS 2) 10 WALL BALL 3) 15 REV BODY WEIGHT ALT LUNGES 4) 20 KB SWINGS 1 BUILDING SPRINT AFTER EVERY 3rd ROUND COMPLETE 25 AIR SQUATS

FRIDAY 6/14/2024 E.M.O.M FOR 6 ROUNDS OF: MIN 1—7 TTB/KTB/KTH MIN 2—60 SINGLE UNDERS THEN COMPLETE:1 MILE BIKE---1 MILE RUN--800 ROW .75 BIKE--800 RUN--600 ROW .5 BIKE--400 RUN—- 400 ROW

MONDAY 6/3/2024 10min DYNAMIC WARM-UP THEN: 5) DIPS 10) KB SQUAT HIGH PULL 5) DIPS 10) KB SQUAT HIGH PULL 15) BARBELL DEADLIFT 5) DIPS 10) KB SQUAT HIGH PULL 15) BB DEADLIFT 20) DB ALT SNATCH 5) DIPS 10) KB SQUAT HIGH PULL 15) BB DEADLIFT 20) DB ALT SNATCH 25) RUSSIAN TWIST 5 ROUNDS WITH A 2min BREAK BETWEEN ROUNDS

WEDNESDAY 6/5/2024 10min DYNAMIC WARM-UP THEN: BIG ALAN CHALLENGE 1) 10 BB CLEANS     2) 10 KB GORILLA ROWS  3) 10 KB AB EXT. 4) 10 BOARD P/UP 5) 10 BOX JUMPS 6) 10 KB SWING 7) 30SEC BIKE SPRINT 8) WALKING LUNGES 4 ROUNDS OR 40MIN TIME CAP

FRIDAY 6/7/2024 10min bike 2 rounds of: 10 squat jumps—10 TRX chest press—25 rope rotations 4 ROUNDS FOR TIME OF THE ORIGINAL 6 WEEK BASELINE LEG WORKOUT: 1) 5X5 FRONT SQUAT 2) 10 BOX JUMPS 3) 10 DB THRUSTERS 4) 10 BURPEES 5) 10 WALL BALL 400 RUN OR 500 ROW AFTER EACH ROUND

MONDAY 5/27/2024 7:00am CORE-FIT WORKOUT WORKOUT: 10min bike warm-up then "MURPH WORKOUT" 1 MILE RUN (scale the run with 2.5 mile bike) 100 PULL-UPS (scale with TRX rows) 200 PUSH-UPS 300 AIR SQUATS 1 MILE RUN (scale if you want)

WEDNESDAY 5/29/2024 FIRST RESPONDER AND VETERANS WORKOUT (FOR THOSE WHO MISSED THE LAST WORKOUT!!) 9-11-2001 REMINDER OF HEROES WORKOUT: 10min bike warm-up to start then: Half of the group will do a 2001 meter run (1 mile loop plus a 400 loop with 1 step) The other half of the group will row for2001 meters. Then perform 10 rounds of 9 burpee KBHP and 11 DB "V' Abdominal Floor Press. When finished complete the other cardio portion!

FRIDAY 5/31/2024 PARTNER DRILLS (TRADE EFFORT & REST) COMBINED 400CAL BIKE SPRINT 2-400 LOOP KB FARMERS CARRY COMBINED 350CAL ROW FINISH WITH :30 HOLLOW HOLDS, :30 DIP HOLDS AND :30 HANGING KNEE RAISE.  4 ROUNDS EVERY MINUTE ON THE MINUTE partners perform 10 KB goblet squats and 5 reverse body weight lunges during the BIKE AND ROW

MONDAY 5/20/2024 12min 4 STATION WARM-UP (:40-:15) 1) ropes 2) light DB Thruster 3) body glides (dive bombers) 4) TRX back row. THEN 5 ROUNDS OF FIGHT GONE BAD. 1min break after each round. (:50-:10) 1) Wall Ball 2) Sumo Deadlift 3) Box Jumps 4) Push Press 5) Rower for calories

WEDNESDAY 5/22/2024 SOME START EARLY AND SOME START LATE!! 3,000m ROW—8 MILE BIKE—1 MILE RUN

FRIDAY 5/24/2024 WARM-UP WILL BE 10min on the bike followed by a 3min out and back run. When finished complete 4 exercises in a timed fashion (:40-:05) of: 1) burpees 2) sit-ups 3) KB swing 4) TRX plank to Pike hold. WORKOUT AS FOLLOWS EVERY MINUTE ON MINUTE FOR 30MIN 1) 2 BURPEE 2) 3 DB DEADLIFT 3) 4 DB CLEAN 4) 5 FRONT SQUATS *USE THE HEAVIEST DB FOR YOU WEAKEST EXERCISE*

MONDAY 5/13/2024 12min dynamic warm-up then 5 stations (:45-:15) 1) ROPES 2) KB HIGH PULL ( 2 pull progression before a clean) 3) DB DEVIL PRESS 4) BB CLEAN 5) KB BURPEE HP 1min rest after each round

WEDNESDAY 5/15/2024 10min Bike Warm-up then: 3 ROUNDS OF: 3min Outside Run/2min Air Squats 3Min Run/2Min Push-ups 3Min Run/2min TRX Core Combo **Stay on the bike to scale the run

FRIDAY 5/17/2024 4 ROUND WARM-UP (40-15) 1)MARINE CRAWL PUSHUPS   2)KB HIP HINGE  3)WALL BALL CLEAN 12MIN AMRAP IN GROUPS OF THREE COMPLETE 5 REPS OF BENCH IN A CONTINUOUS ROTATION REST TWO MINUTES AND DO THE SAME FOR DEADLIFTS.  REPEAT SAME PATTERN FOR CLEANS.

MONDAY 5/6/2024 50cal row--50 air squats--50 sit ups--50 DB THRUSTER--50 TRX row 40cal row--40 air squats--40 sit ups--40 DB THRUSTER--40 TRX row 30cal row--30 air squats--30 sit ups--30 DB THRUSTER--30 TRX row 20cal row--20 air squats--20 sit ups--20 DB THRUSTER--20 TRX row 10cal row--10 air squats--10 sit ups--10 DB THRUSTER-- 10 TRX row Finish with a 4mile bike or 10 min max meters on rower

WEDNESDAY 5/8/2024 THREE ROUNDS OF BIKE TO RUN BRICKS (10min BIKE/8MIN HILL) 10MIN BIKE DRILLS AND THEN TWO OUTSIDE HILLS FOR 8min x 3 rounds

FRIDAY 5/10/2024 10MIN BIKE WARMUP THEN 6 ROUNDS 1) 2MIN BIKE SPRINT 2) 10 DEEP KB RISER SQUAT 3) 10 SLDL 4) 10 FT SQUATS

MONDAY 4/29/2024 5:15am CORE-FIT WORKOUT: 12min DYNAMIC WARM-UP THEN: TABATA 20/10 FOR 6 ROUNDS HEAVY DUMBBELLS 1) single DB snatch 2) V push-up on both dumbbells 3) DB devil press 4) dumbbell front squats 5) side hops over DB 6) lunge and DB curl **do all six exercises for 1 round**

WEDNESDAY 5/1/2024 5:15am CORE-FIT WORKOUT. START WITH A WARM-UP OF: 5 ROUNDS OF 20-FIGURE 8 LOOPS WITH KB 10-KB SWINGS 10-TRX ATOMIC PUSHUP THEN 4 BLOCKS FOR 4 ROUNDS OF: 3min WORK AND 2min REST OF: 12 DEADLIFTS-8 CLEANS-4 PUSH PRESS FOR GROUP A. GROUP B WILL DO 8 DB CHEST FLOOR V PRESS 8 DB BACK ROWS 8 KB HIGH PULL.

FRIDAY 5/3/2024 5:15am CORE-FIT WORKOUT: 15MIN FAST BIKE WARM-UP THEN: 15 FRONT SQUATS—30 TRX CRUNCHES—15 CLEANS THEN 3MIN OUT 3MIN BACK RUN. (SCALE RUN TO 8MIN ROW OR 8MIN FAST BIKE) 4 ROUNDS—2MIN REST BETWEEN ROUNDS

MONDAY 4/15/2024 5:15am CORE-FIT WORKOUT: 10min Dynamic Warm-up then: 4 rounds with a 2min rest after each round. 5 burpee KB Squat HP 10 dips 5 burpee KB Squat HP 10 dips 15KB swing 5 burpee KB Squat HP 10 dips 15 KB swing 20 snatches 5 burpee KB Squat HP 10 dips 15 KB swing 20 snatches 25 wall ball Rest 2min. **scale dips with TRX EXT.. snatch with alt DB snatch**

WEDNESDAY 4/17/2024 5:15am CORE-FIT WORKOUT:

1000m ROW 5 PULLUPS 30 PUSHUPS 5 PUULLUPS 30 AIR SQUATS 5 PULLUPS 30 SIT UPS 1000m ROW ( 2 mile bike) 5 PULLUPS 50 PUSHUPS 5 PUULLUPS 50 AIR SQUATS 5 PULLUPS 50 SIT UPS 1000m ROW (800 RUN) 5 PULLUPS 30 PUSHUPS 5 PUULLUPS 30 AIR SQUATS 5 PULLUPS 30 SIT UPS 1000M ROW (TOWNSHIP LOOP) FRIDAY 4/19/2024 5:15am CORE-FIT WORKOUT: 10min bike warm-up to get the blood flowing then hit the sprint and hill intervals! 2:00min bike sprint-1min recovery 1:40 bike sprint-1min recovery 1:20 bike sprint-1min recovery 1:00 bike sprint-1min recovery :40 bike sprint-1min recovery :20 bike sprint-3min recovery Use the same format for a bike hill climb for set #2 use the same format for set #3 but hit an average hill pace for half the time seated and grab some gears and finish the remaining time with a standing hill sprint. If time allows, run your choice of run loops for a controlled 80% MHR

MONDAY 4/22/2024 5:15am CORE-FIT WORKOUT: 10MIN BIKE WARMUP THEN 6 ROUNDS 1) 2MIN BIKE SPRINT 2) 10 DEEP KB RISER SQUAT 3) 10 SLDL 4) 10 FT SQUATS 1MIN EASY SPIN WEDNESDAY 4/24/2024 5:15am CORE-FIT WORKOUT: 9-11-2001 REMINDER OF HEROES WORKOUT: 10min bike warm-up to start then: Half of the group will do a 2001 meter run (1 mile loop plus a 400 loop with 1 step) The other half of the group will row for 2001 meters. Then perform 10 rounds of 9 burpee KBHP and 11 DB "V' Abdominal Floor Press. When finished complete the other cardio portion!

FRIDAY 4/26/2024 5:15am CORE-FIT WORKOUT: 12min Dynamic Warm-up Then partner up for 30min AMRAP: Row 500m for partner A while partner B completes 8 cleans 7 back rows, 6 burpees, 5 pikes. Change partners after partner B completes 1 round of exercises 1mile loop at 70% max effort

MONDAY 4/8/2024 10min Dynamic Warm-up then: TABATA EXERCISES (20/10 FOR 8 SETS) 1) KB HIP HINGE 2) PUSH PRESS 3) SLAM BALLS 4) DB ALT REAR LUNGE 5) ROWER 6) DB V PRESS (REDO FOR 6 SETS)

WEDNESDAY 4/10/2024 AMRAP OF 8MIN OF: 1) 15 AIR SQUATS 2) 8 TUCK JUMPS 3) 5 BURPEES 4) 1 BUILDING SPRINT (30sec bike) COMPLETE 6 ROUNDS (40-20) OF: 1) SQUATS W/PLATE EXT 2) SLDL 3) LATERAL BENCH SCHUFFLE 4) FRONT SQUATS COMPLETE LEAP FROG RUNNING LOOP AFTER SET 2,4,6. 50 SECOND REST AFTER SET

FRIDAY 4/12/2024 10MIN DYNAMIC WARM-UP 10,9,8,7,6,6,6, BENCH PRESS LADDER UP PUSHUPS 2,4,6,8,10,12,14 10,9,8,7,6,6,6 DEADLIFTS LADDER UP KBHP 2,4,6,8,10,12,14

MONDAY 4/1/2024 10min Dynamic Warm-up then: 0-5min 10 hang clean\10 hand release push-ups 7-12 8 back rows \8 TRX Crunches 14-19 10cal row \8 bar dips 21-26 8 KB deadlift \5 burpee 28-33 10 DB snatch \10 TRX back row 35-40 5 barbell thrusters \5 box jump

WEDNESDAY 4/3/2024 50cal row--50 air squats--50 sit ups 40cal row--40 air squats--40 sit ups--40 HAND RELEASE PUSH-UPS 30cal row--30 air squats--30 sit ups--30 HRPU--30 TRX row 20cal row--20 air squats--20 sit ups--20 HRPU--20 TRX row--20 landmine squat press 10cal row--10 air squats--10 sit ups--10 HRPU--10 TRX row-- 10--landmine squat press--100 jump rope. Finish with a 4mile bike

FRIDAY 4/5/2024 3MIN BIKE/2MIN TRX CORE COMBO 3MIN BIKE/2MIN HAND RELEASE PUSHUP 3MIN BIKE/2MIN AIR SQUATS 3 SETS OF EACH ROUND THEN: 75 BAR THRUSTERS (BREAK WHEN FATIGUE) 50 KB SLDL ON EACH SIDE

MONDAY 3/25/2024 12min 4 station warm-up then complete 6 sets of each exercise with: lifting for :40 and finishing with :40 cardio set. Rest 1:00 1) :40 DB floor chest press\:40 KB swing 2) :40 barbell push press\:40 squat jumps 3) :40 deadlift\:40 sit-ups

WEDNESDAY 3/27/2024 10MIN BIKE WARMUP 50 SLOW AIR SQUATS 50MT CLIMBERS. THEN COMPLETE 6 ROUNDS WITH A RUNNING CLOCK OF: 3MIN WORK/2MIN OFF: 15 DB OR BB (FROM THE FLOOR) FT SQUAT, 15 BOX JUMPS OR 20 QUICK STEP RISER AND FINISH W/MAX CALORIE ROW/OR BIKE

FRIDAY 3/29/2024 15MIN BIKE WARM-UP THEN EVERY THIRD MINUTE DO: 10 TRX CRUNCHES AND 10 TRX TRICEPS EXT THEN PARTNER UP AMRAP FOR 30MIN OF: 1) 5 STRICT PULLUPS 2) 10 PUSH UPS 3) 15 AIR SQUATS BOTH PARTNER RUN A 400 (ROW 400) AFTER EVERY 4TH ROUND **BOTH PARTNERS WILL WORK THE EXERCISES TOGETHER**

MONDAY 3/18/2024 BIG ALAN CHALLENGE 12MIN DYNAMIC WARM-UP 1) 10 DEADLIFT     2) 10 BURPEES  3) 10 WALL BALL 4) 10 BOARD P/UP 5) 10 BOX JUMPS 6) 10 KB SWING 7) 30SEC BIKE SPRINT 8) WALKING LUNGES 40MIN TIME CAP

 WEDNESDAY 3/20/2024 POWER DAY WITH BACK AND FRONT SQUATS 10MIN BIKE WARM-UP THEN BACK SQUAT BUILD UP 6X12,10,8,6,5,5. THEN 3X8 SIX SECOND TEMPO (FT SQ) FINISH WITH: 4X6 SLDL (OR HEAVY KB SWING) 3X6 BULGARIAN SPLIT SQUAT OR RDL’S WITH FRONT ELEVATED LEG

FRIDAY 3/22/2024 10 Burpees 10 atomic pushups-25kbhp 10 atomic pushups-25 kbhp-50 kb swing 10 atomic pushups-25 kbhp-50 kb swing 100 mountain climbers or jump rope 10 atomic pushups-25 kbhp-50 kb swing 100 mountain climbers or jump rope 150 air squats 100 mt climbers or jump rope End with a fast 10min bike pace

MONDAY 3/11/2024 8min bike warm then 800m ROW 400 RUN 50 PULLUPS 100 PUSHUPS 150 AIR SQUATS 400 RUN 30 PULLUPS 60 PUSHUPS 90 AIR SQUATS 400 RUN 20 PULLUPS 40 PUSHUPS 60 AIR SQUATS 400 RUN--THEN FINISH WITH 1000 ROW

WEDNESDAY 3/13/2024 GATOR GRINDER BRICK WORKOUT! 3 ROUNDS OF: 4 mile bike and 1 mile run. FOR THOSE NOT COMPETING IN THE GATOR GRINDER: 3 ROUNDS OF: 12min bike and 5min rower (or run) BIKE SHOULD BE A HARD PUSH AND THE RUN SHOULD BE AT AN AVERAGE CADENCE PACE FOR THE FIRST BRICK WORKOUT.

FRIDAY 3/15/2024 AJ SCHLATTER WORKOUT 75CAL ROW/50 AIR FIT BIKE/50 BIKE 1) 50 ROPE JUMPING JACKS 2) 40 TRX PIKES 3) 40 SPEED SKATER WITH OPP TOE TOUCH FOR TIME COMPLETE ALL EXERCISES BELOW 1) 40 POWER CLEANS 2) 40 PUSH PRESS 3) 40 TRX ATOMIC PUSHUPS 4) 40 DIPS 1MILE RUN/1600M ROW

MONDAY 3/4/2024 Six round warm-up of: 10 TRX Atomic Pushup\ 15 KB swings Then: 7 sets of bench press: 40sec work-:10Sec change over 7 sets of deadlift: 40sec work-:10Sec change over 7 sets of 4 strict\4 push press: 40sec work-:10Sec change over **partner work**

WEDNESDAY 3/6/2024 BIKE TRAINING AT LACTATE THRESHOLD 10MIN WARMUP THEN: 10MIN AT 80% 10MIN AT 90% 8MIN AT 80% 8MIN AT 90% 5MIN AT 60% 10MIN OF HILL MAX POWER 800M, 1 mile, or Township loop when finished.

FRIDAY 3/8/2024 10min bike warm-up 5 Rounds For Time 20 heavy DB front squats 20 steps of walking lunges 20 straight leg deadlifts Before the 1st and 4th round 5 push ups 10 burpees 15 air squats FINISH WITH FAST BIKE PACE. TOTAL WORKOUT CAP IS 55MIN

MONDAY 2/26/2024 12min DYNAMIC WORKOUT THEN COMPLETE 10 ROUNDS OF: 15 CALORIE ROW 5 PULL-UPS 10 PUSH-UPS 15 DEADLIFTS 20 AIR SQUATS

WEDNESDAY 2/28/2024 10min DYNAMIC WARM-UP THEN: PARTNER DRILLS 1) 100 75% DB BENCH 2) 100 WALL BALLS 3) 100 DEVIL PRESSES WITH PLANK ROW 4) 100 LANDMINE SQUAT PRESS ONE PARTNER COMPLETES THE 400 RUN AND SWITCHES WITH OTHER PARTNER (100 TRX CRUNCHES FOR THOSE WHO WANT TO BUILD CORE-WORK. NO 400 RUN)

FRIDAY 3/1/2024 1 2MIN DYNAMIC WARM-UP THEN: 5 STATION ROTATION OF: 1) ROPE ROTATION 2) CLEANS 3) KB SWING 4) BARBELL BACK ROW 5) BURPEE KB HP (:40/:20 FOR 6 ROUNDS)

MONDAY 2/19/2024 10MIN BIKE WARM-UP THEN: 1000M ROW 800 RUN 50 PULLUPS 100 PUSHUPS 150 AIR SQUATS 800 RUN 30 PULLUPS 60 PUSHUPS 90 AIR SQUATS 800 RUN 20 PULLUPS 40 PUSHUPS 60 AIR SQUATS 800 RUN 1000 ROW

WEDNESDAY 2/21/2024 12MIN 4 STAT ROTAT (light) WARMUP (35\10) OF: 1) DB thruster 2) BB hang cleans 3) pushups 4) KB swings THEN EMOM FOR 25MIN MIN 1--7 BURPEE BOX JUMP OVERS MIN 2--4 HANG CLEANS+4 FRONT SQUATS+4 SLDL MIN 3-- 12/9 ROW FOR CALORIES MIN 4--4 PUSH PRESS+4 BACK ROW+4 THRUSTERS MIN 5--12 TRX ATOMIC PUSHUPS

FRIDAY 2/23/2024 10MIN DYNAMIC WARMUP THEN: 8 ROUNDS-2 BARBELL 2 BODY WEIGHT REST 1MIN AFTER EACH ROUND 1) 8 sumo deadlift high pull 2) 8 burpees 3) 8 thrusters 4) 8 toes to bar 1MIN TIME CAP PER EXERCISE **90% weight selection on lifts**

MONDAY 2/12/2024 WARM UP: COMPLETE 5 ROUNDS OF: 1) 20 KB FIGURE 8 LOOPS 2) 10 KB SWINGS 3) 10 TRX ATOMIC PUSH-UPS WORKOUT: 4 ROUNDS AMRAP USING 3MINUTES WORK AND 2 MINUTES OF REST. 12 REPS DEADLIFTS, 8 CLEANS, 4 PUSH PRESS. #85 MEN\#55 WOMEN THEN COMPLETE: 8 reps V press from the floor, 8 reps dumbbell back rows, 8 rep KB squat high pull. SAME TIME STANDARD OF 3 MINUTES OF WORK AND 2 MINUTES OF REST FOR 4 ROUNDS

WEDNESDAY 2/14/2024 Half the group on the bikes and the other half on the rower. Easy warm up for 5min switching bikes for rowers. 1min off between to clean for the change over. Then the work begins!! GROUP A: 3:00 90 RPM bike GROUP (280 power\210 power) GROUP B: 3:00 row (men work on 1:50 500 split\ women 2:15 split on the rower) GROUP A: 3:00 70 RPM hill climb (270 power\ 200 power) GROUP B: 3:00 row (1:55\2:25 500 split) GROUP A: 3:00 90 RPM bike (260 power\190 power) GROUP B: 3:00 row (2:00\ 2:35 500 split) 2min rest between rounds 8min recovery easy cadence AT 85 RPM 8min easy row at 2:15\2:45 **TOWNSHIP LOOP AT AN EASY PACE**

FRIDAY 2\16\2024 12MIN DYNAMIC WARM-UP THEN: TABATA 20/10 FOR 6 ROUNDS HEAVY DUMBBELLS 1) single kb snatch 2) V push-up on both dumbbells 3) devil press 4) dumbbell front squats 5) side hops over 6) DB lunge and curl **do all six exercises for 1 round**

MONDAY 2/5/2024 10MIN DYNAMIC WARM-UP THEN: 11 STATIONS (:35/:20) 4 ROUNDS BEFORE MOVING 1) KNEELING LAT PULLDOWN 2) STANDING BIKE SPRINT 3) BAG WORK 4) CLEANS 5) KB SPLIT SQUAT 6) TRX CRUNCH 7) ROWER 8) KB SLDL 9) WALL BALL 10) KB SWING (or devil press) 11) ENDLESS ROPE CLIMB

WEDNESDAY 2/7/2024 10min dynamic warm-up THEN: 8 rounds-10 rounds of: 1)20 goblet squats 2) 10 burpees 3)20 KB SWINGS 4) 10 PUSHUPS

FRIDAY 2/9/2024 10 MINUTE BIKE OR ROWER WARMUP THEN TIME FOR LEG STRENGTH GROUP A will work EMOM for 4 minutes—8 KB SLDL Right leg 8 reps left leg 8 reps GROUP B will work EMOM for 4 minutes—:40 jump rope then: GROUP A will back squat with a 2-1-2 cadence 8 reps EOMOM for 16 minutes GROUP B will do either barbell SLDL or Romanian deadlifts (2-1-2 8 reps EOMOM 16min)

MONDAY 1/29/2024 Build up warm-up and workout for 4 rounds of each. WARMUP (4 ROUNDS OF EACH SEGMENT) 1) jog for 20 seconds 2) 3 steps forward into a squat/3 steps back into a squat 3) three side scuffle to opposite toe touch 4)boxing combo of 4X jab to cross. 2ND WARM-UP SEGMENT 1) plank to pike 1) plank to pike 2) burpee 1) plank to pike 2) burpee 3) marine crawl 1) plank to pike 2) burpee 3) marine crawl 4) side plank reach through 1) plank to pike 2) burpee 3) marine crawl 4) side plank reach through 5) tripod abs X2 BUILD UP WORKOUT FOR 4 ROUNDS 1) 5 squat jumps 2) 10 pushups 1) 5 squat jumps 2) 10 pushups 3) 15 plank to ALT row 1) 5 squat jumps 2) 10 pushups 3) 15 plank to ALT row 4) 20 kb swing 1) 5 squat jumps 2) 10 pushups 3) 15 plank to ALT row 4) 20 kb swing 5) 25 air squats. REST 2 MINUTES

WEDNESDAY 1/31/2024 Three person team warm-up for two rounds 1) 400m row 2) plank hold 3) squat jumps 0-5min 4 Thrusters-4 box jumps 2min rest 7-12min: 10 DB snatch-10 burpee 2min rest 14-19min 10 HR push ups-10cal row 2min rest 21-26min 6 hang cleans-4 push press 2min rest 28-33min 10 TRX Rows-10 DB squat clean 2min rest 35-40min 10 TRX triceps ext-10 KB American swings

FRIDAY 2/2/2024 3000m ROW for men/2250M ROW for women 8 mile bike for men/6.5 mile bike women 1 mile run or 1000 steps on the step mill **split group and the second group Can start at 5:30am**

MONDAY 1/22/2024 (ICED OUT WORKOUT) 10MIN DYNAMIC WARM-UP 10,9,8,7,6,6,6, BENCH PRESS LADDER UP PUSHUPS 2,4,6,8,10,12,14 10,9,8,7,6,6,6 DEADLIFTS LADDER UP KBHP 2,4,6,8,10,12,14

WEDNESDAY 1/24/2024 10MIN DYNAMIC WARM-UP THEN: 12 STATIONS (:35/:20) 4 ROUNDS BEFORE MOVING 1) KNEELING LAT PULLDOWN 2) BAG WORK 3) TRX CRUNCH 4) CLEANS 5) DIPS 6) KB SPLIT LEG SQUAT 7) ROWER 8) WALL BALL 9) TRX CHEST PRESS 10) KB SLDL 11) DEVIL PRESS 12) PLANK HOLD

FRIDAY 1/26/2024 15MIN BIKE DRILLS AT 80% EFFORT. THEN HIT THE SQUAT RACK FOR BACK AND FRONT SQUATS WITH ODD SETS PERFORMED AT ENDURANCE REPS (15-20) AND EVEN SETS AT POWER REPS (3-6). 20MIN TIME CAP. BACK ON THE BIKE FOR 25MIN OF HARD EFFORT!!

WEDNESDAY 1/17/2024 10min bike warm-up to get the blood flowing then hit the sprint and hill intervals! 2:00min bike sprint-1min recovery 1:40 bike sprint-1min recovery 1:20 bike sprint-1min recovery 1:00 bike sprint-1min recovery :40 bike sprint-1min recovery :20 bike sprint-3min recovery Use the same format for a bike hill climb for set #2 use the same format for set #3 but hit an average hill pace for half the time seated and grab some gears and finish the remaining time with a standing hill sprint. If time allows, run your choice of loops for a controlled 80% MHR

FRIDAY 1/19/2024 12min 4 station rotation with stretch (30-20) THEN: 25-20-15-10-5-10 reps BB THRUSTERS BURPEES ALT DB SHOULDER TO SPLIT JERK KB SWING TOES TO BAR (SCALE)

MONDAY 1/08/2024 10min dynamic warm-up then 5min of deadlift technique drills. When finished get in groups of three and increase weight load for a 16min time cap. When finished complete AMRAP OF: 1) 60 kb swings 2) 50 ALT DB snatch 3) 40 back row 4) 30 burpee hop to\plate 5) 20 TRX rows. EMOM 8 Russian twist. 25min time cap

WEDNESDAY 1/10/2024 10min bike warm-up 20 goblet squats-20 DB hip hinge-20 alt rev lunge then: six sets of increasing choice of squats with 20 goblet squats after each set rest 2min before the next set. Finish with 4X10 straight leg deadlifts

FRIDAY 1/12/2024 12min 4 station rotation warm-up (:30/:10) 1) plank to pikes 2) wall ball cleans 3) marine crawls 4) med ball squat raise on bosu Then 10min clean bar set-up and clean technique drills. When finished get in groups of three and increase weight load for a 16min time cap. When finished AMRAP for 12min of 1 clean-1 push press-3 back rows to 10 wall ball shots

WEDNESDAY 1/3/2024 12 min DYNAMIC WARM-UP THEN: FIGHT GONE BAD FOR 5 ROUNDS (:50/:101min rest between rounds) 1) wall ball 2) SDHP 3) box jumps 4) push press 5) calorie row

FRIDAY 1/5/2024 3MIN BIKE/2MIN TRX CORE COMBO 3MIN BIKE/2MIN HAND RELEASE PUSHUP 3MIN BIKE/2MIN AIR SQUATS 3 SETS OF EACH ROUND THEN: 75 BAR THRUSTERS (BREAK WHEN FATIGUE) 50 KB SLDL ON EACH SIDE

WEDNESDAY 12/27/2023 12min DYNAMIC WARM-UP THEN: FIGHT GONE BAD FOR 5 ROUNDS (:50/:10 1min rest between rounds) 1) wall ball 2) SDHP 3) box jump 4) push press 5) calorie row

FRIDAY 12/29/2023 3MIN BIKE/2MIN TRX CORE COMBO 3MIN BIKE/2MIN HAND RELEASE PUSHUP 3MIN BIKE/2MIN AIR SQUATS 3 SETS OF EACH ROUND THEN: 75 BAR THRUSTERS (BREAK WHEN FATIGUE) 50 KB SLDL ON EACH LEG

MONDAY 12/18/2023--6 ROUNDS FOUR STATION WARM-UP ROTATION @ :25/:05 1) rope jumping jacks 2) KBHP 3) V-UP CRUNCH 4) knees to elbow Then with a 5:30 running clock complete: 1) 3 pull-ups 2) 6 HRPU 3) 9 bosu ball squat raise with med ball 4) 12 DB alt squat clean 5) 15 heavy KB ab ext. 6) 18 calorie row

WEDNESDAY 12/20/2023 50cal row--50 air squats--50 sit ups--50 DB THRUSTER--50 TRX row 40cal row--40 air squats--40 sit ups--40 DB THRUSTER--40 TRX row 30cal row--30 air squats--30 sit ups--30 DB THRUSTER--30 TRX row 20cal row--20 air squats--20 sit ups--20 DB THRUSTER--20 TRX row 10cal row--10 air squats--10 sit ups--10 DB THRUSTER-- 10 TRX row Finish with a 4mile bike or 10 min max meters on rower

FRIDAY 12/22/2023 10min DYNAMIC WARM-UP THEN 6 ROUNDS OF: 5 STATION ROTATION REST 1min BETWEEN ROUNDS (:40/:20) 1) ROPES 2) CLEANS 3) KB SWINGS 4) BACK ROW 5) BURPEE KB SQUAT HP

MONDAY 12/11/2023 10min Dynamic Warm-up then: TABATA EXERCISES (20/10 FOR 8 SETS) 1) KB HIP HINGE 2) PUSH PRESS 3) SLAM BALLS 4) DB ALT REAR LUNGE 5) ROWER 6) DB V PRESS (REDO FOR 6 SETS)

WEDNESDAY 12/13/2023 10min dynamic warm-up THEN: 8 rounds-10 rounds of: 1)20 goblet squats 2) 10 burpees 3) 20 KB swings 4) 10 push ups ( 400 RUN AFTER THE 4TH AND 8TH ROUND)

FRIDAY 12/15/2023 10MIN DYNAMIC WARM-UP THEN: PARTNER DRILLS 1) 100 75% DEADLIFT 2) 100 WALL BALL 3) 100 DEVIL PRESS WITH PLANK ROW 4) 100 LANDMINE SQUAT PRESS. ONE PARTNER COMPLETES THE 400 RUN AND SWITCHES WITH THE OTHER PARTNER (100 TRX CRUNCHES FOR THOSE WHO WANT TO BUILD CORE WORK. NO 400 RUNS )

MONDAY 12/4/2023 DOUBLE TABATA 40/20 FOR 7 ROUNDS HEAVY DUMBBELLS AND KB WARMUP FOR THREE ROUNDS 1) 1MIN ROPES 2) 1MIN DB THRUSTERS 3) 1MIN PUSHUPS THEN COMPLETE THE WORKOUT FOR 7 ROUNDS OF: 1) single DB snatch 2) V push-up on both dumbbells 3) KB swings 4) dumbbell front squats 5) side hops over DB 6) lunge and curl *do all six exercises for 1 round rest 1:20 and do it again**

WEDNESDAY 12/6/2023 10MIN BIKE WARM UP THEN: 1000m ROW 800 RUN 50 PULLUPS 100 PUSHUPS 150 AIR SQUATS 800 RUN 30 PULLUPS 60 PUSHUPS 90 AIR SQUATS 800 RUN 20 PULLUPS 40 PUSHUPS 60 AIR SQUATS 800 RUN--THEN FINISH WITH 1000 ROW (replace run with 1 mile bike)

FRIDAY 12/8/2023 4MIN BIKE DRILLS 4MIN BACK SQUATS X 4 ROUNDS TEAMS OF 3 ROTATE FOR 6 REPS OF BACK SQUATS. PERFORM KB DEADLIFTS WHEN NOT UNDER THE BAR. AFTER THE 4TH SET DO THREE SETS OF 4MIN BIKE-4MIN BULGARIAN SPLIT SQUAT.

MONDAY 11/27/2023 10MIN BIKE WARM-UP THEN: 5 ROUNDS OF: 5 pullups—10 pushups—15 air squats. 400m run 4 rounds 5 pullups—10 pushups—15 air squats. 400m run. 3 rounds 5 pullups—10 pushups—15 air squats. 400m run 2 rounds 5 pullups—10 pushups—15 air squats. 400m run 1 round 5 pullups—10 pushups—15 air squats. 1000m row

WEDNESDAY 11/29/2023 8min bike warm-up then grab a KB and perform: 50 goblet squats, 50 DB hip hinge, and 50 DB alt reverse lunge. To the squat rack and set up for back or front squats. 6 sets of your weight choice depending upon your goal. After each sets complete 20 goblet squats. Rest 2 minutes before the next set! Finish with 4X10 barbell SLDL. For those with a little fuel left in the tank....Township loop

FRIDAY 12/1/2023 10MIN DYNAMIC WARM-UP THEN: 10,9,8,7,6,6,6, BENCH PRESS — 2,4,6,8,10,12,14 LADDER UP PUSHUPS 10,9,8,7,6,6,6 DEADLIFTS — 2,4,6,8,10,12,14 LADDER KBHP FINISH WITH 4X12 INCLINE DUMBBELLS AND 4X12 BARBELL BACK ROWS

MONDAY 11/20/2023 16MIN DYNAMIC WARM-UP (:40-:20) 1) ROPE ROTATION 2) MED BALL CLEAN 3) PUSHUP WITH KNEE DRIVE 4) KB SWING 5 STATION ROTATION (1:00/:20) 1) BB THRUSTER 2) KBHP WITH BURPEE 3) PLANK HOLD W/ALT DB ROW 4) CLEANS  SCALE WITH DB CLEA 5) TRX CORE COMBO

TUESDAY 11/21/2023 CYCLING WITH SPRINTING DRILLS

THURSDAY 11/23/2023 7:30AM BIG ALAN CHALLENGE

MONDAY 11/13/2023 4 ROUNDS OF :30/:10 WARM-UP: 1) WALL BALL CLEAN 2) AIR SQUATS 3) DB PUSHUP TO ALT ROW THEN 5MIN SET WITH TWO MIN REST OF: (DO TWO SETS BEFORE MOVING TO THE NEXT) 1MILE BIKE SPRINT/MAX KB RISER SQUATS 800M ROW/MAX TRX CHEST PRESS TO PUSHUP 30CAL BIKE SPRINT/MAX CLEAN-THRUSTER-3 ROW (1 CLEAN-1 THRSTER-3 ROW)

WEDNESDAY 11/15/2023 BIKE TRAINING AT LACTATE THRESHOLD 10MIN WARMUP THEN:  10MIN AT 80%    10MIN AT 90% 8MIN AT 80%  8MIN AT 90% 5MIN AT 60%  10MIN OF HILL MAX POWER

FRIDAY 11/17/2023 4 SETS 8 REPS OF EACH BLOCK AT 2:40 SET INCLINE DB-BACK ROW-KB ABDOMINAL EXT DB FLAT FLY-DB SINGLE ARM ROW-TRX PIKE PULLUPS-DIAMOND PUSHUPS-REAR DELT DB THEN 21-15-9 REPS OF CLEANS AND DIPS (BAR/BENCH/TRX FOR DIP SCALE)

FRIDAY 11/10/2023 BIKE TRAINING AT LACTATE THRESHOLD 10MIN WARMUP THEN:  10MIN AT 80%    10MIN AT 90% 8MIN AT 80%  8MIN AT 90% 5MIN AT 60%  10MIN OF HILL MAX POWER

WEDNESDAY 11/8/2023 BIG ALAN CHALLENGE PRACTICE RUN BEFORE OUR ANNUAL THANKSGIVING WORKOUT 10MIN DYNAMIC WARM-UP THEN COMPLTE: 1) 10 DEADLIFTS  2) 10 BURPEES   3) 10 WALL BALL 4) 10 BOARD P/UP 5) 10 BOX JUMPS 6) 10 KB SWING 7) 1MIN BIKE SPRINT 40MIN TIME CAP

MONDAY 11/6/2023 7MIN BIKE WARMUP, 50 SLOW AIR SQUATS, 50MT CLIMBERS. THEN COMPLETE 6 ROUNDS WITH A RUNNING CLOCK OF: 3MIN/2MIN OFF: 15 BB FT RACK SQUAT, 10 DB DEVIL PRESS OR 20 QUICK STEP RISER, 10 SLDL FINISH WITH MAX CALORIE ROW OR MAX CALORIE BIKE SPRINT MAX EFFORT ON THESE WORKOUT BLOCKS

MONDAY 10/30/2023
PARTNER DRILLS 5 ROUND WARM-UP
11'S KB SWINGS- 11 ATOMIC TRX PUSHUP
THEN GRAB A PARTNER AND COMPLETE
1) 100 STRICT SHOULDER PRESS
2) 100 LANDMINE SQUAT PRESS
3) 150 BULGARIAN SPLIT SQUAT
4) 150 2 HAND ON BENCH HOP OVER
RUN A 400 LOOP OR ROW 500M.
ALTERNATE PARTNERS AFTER RUN

WEDNESDAY 11/1/2023 10min bike warm-up to get the blood flowing then hit the sprint and hill intervals! 2:00min bike sprint-1min recovery 1:40 bike sprint-1min recovery 1:20 bike sprint-1min recovery 1:00 bike sprint-1min recovery :40 bike sprint-1min recovery :20 bike sprint-3min recovery Use the same format for a bike hill climb for set #2

FRIDAY 11/3/2023 Three person team warm-up for two rounds 1) 400m row 2) plank hold 3) jump rope 0-5min 4 Thrusters-4 box jumps 2min rest 7-12min: 10 DB snatch-10 burpee 2min rest 14-19min 10 HR push ups-10cal row 2min rest 21-26min 6 hang cleans-4 push press 2min rest 28-33min 10 TRX Rows-10 DB squat clean 2min rest 35-40min 10 TRX tricep ext-10 KB American swings

MONDAY 10/23/2023 4 rounds of: 1) 12 KB SWINGS 2) 10 HAND RELEASE PUSHUPS  3) 8 HEAVY KB SQUAT HIGH PULL.  THEN COMPLETE 10,9,8,7,6,5,4,4,4 reps of:  1) BENCH  2) DEADLIFT  3)CLEANS

WEDNESDAT 10/25/2023 8MIN BIKE WARM-UP THEN COMPLETE: 4 ROUNDS FOR TIME OF THE ORIGINAL 6 WEEK BASELINE LEG WORKOUT 1) 5X5 FRONT SQUAT  2) 10 BOX JUMPS 3) 10 THRUSTERS 4) 10 BURPEES 5) 10 WALL BALL 400 RUN OR 500 ROW AFTER EACH ROUND

FRIDAY 10/27/2023 E.M.O.T.O.M. FOR 6 ROUNDS OF: MIN 1--7 TTB/KTB/KTH MIN 2--60 SINGLE UNERS 1 MILE BIKE--1 MILE RUN--800 ROW .75 BIKE--800 RUN--600 ROW .5 BIKE--400 RUN 400 ROW (SUB THE RUN WITH 10M STEPPER, 8MIN STEPPER, 6MIN STEPPER)

MONDAY 10/16/2023 10MIN WARM-UP WITH 4 ROUNDS OF 15 KB SWINGS, 15 KB DEADLIFTS, 15 WALKING PIKES THEN GET INTO GROUPS OF THREE AND WORK 6 SETS OF DEADLIFTS FOR A THREE REP MAX. MIX IN 4x8 REPS OF PULLUPS. 20MIN TIME CAP. AFTER THE STRENGTH WORKOUT COMPLETE EMOM FOR 20MIN OF: 50 KB SWINGS 40 DB SNATCH 30 BACK ROW 20 BURPEE TO PLATE HOP 50 TRX ROW 8 RUSSIAN TWIST EMOM ON THE BUZZER. *25MIN FOR THOSE WITH EXTRA TIME*

WEDNESDAY 10/18/2023 30MIN HILL BIKE TRAINING THEN: 5x10 BACK SQUATS 10,8,6,8,10 5x10 SLDL 10,8,6,8,10 4 LENGTHS OF WALKING KB LUNGES 3x15 TRX LUNGES EACH SIDE 4x10 STANDING CALF RAISE

FRIDAY 10/20/2023 12 MIN DYNAMIC WARM-UP THEN: 5 ROUNDS OF FIGHT GONE BAD 5 EXERCISES/1MIN EACH/1MIN REST AFTER EACH ROUND 1) WALL BALL  2) SUMU DL HP  3) BOX JUMPS 4) PUSH PRESS   5) CALORIE ROW

MONDAY 10/09/2023 3MIN BIKE/2MIN TRX CORE COMBO 3MIN BIKE/2MIN HAND RELEASE PUSHUP 3MIN BIKE/2MIN AIR SQUATS 3 SETS OF EACH ROUND THEN: 75 BAR THRUSTEERS (BREAK WHEN FATIGUE) 50 KB SLDL ON EACH LEG (B.W.FATIGUE)

WEDNESDAY 10/11/2023 12MIN 4 STAT ROTAT (light) WARMUP (35\10) OF: 1) DB thruster 2) BB hang cleans 3) pushups 4) KB swings THEN EMOM FOR 25MIN MIN 1--7 BURPEE BOX JUMP OVERS MIN 2--4 HANG CLEANS+4 FRONT SQUATS+4 SLDL MIN 3-- 12/9 ROW FOR CALORIES MIN 4--4 PUSH PRESS+4 BACK ROW+4 THRUSTERS MIN 5--12 TRX ATOMIC PUSHUPS

FRIDAY 10/13/2023 10min BIKE WARM-UP THEN 5 ROUNDS FOR TIME OF: 1) 20 FRONT SQUATS 2) 20 STEPS OF WALKING OVERHEAD PLATE LUNGES 3) 20 STRAIGHT LEG DEADLIFTS *BEFORE 1ST AND 4TH ROUND RUN 800 METERS.* * *DB CAN SCALE FOR BARBELL FRONT RACK SQUAT*

MONDAY 10/02/2023 12min DYNAMIC WARM-UP THEN: 6 ROUNDS (:40/:20) 1) barbell bench 2) side plank DB plank 3) bench dips 4) KBHP 5) hand release pushup 6) strict shoulder press

WEDNESDAY 10/04/2023 PARTNER DRILLS (TRADE EFFORT & REST) COMBINED 200CAL BIKE SPRINT COMBINED 400 LOOP KB FARMERS CARRY COMBINED 200CAL ROW FINISH WITH :30 DIP HOLDS, :30 HOLLOW HOLDS AND :30 HANGING KNEE RAISE. 4 ROUND

FRIDAY 10/06/2023 AMRAP OF 8MIN OF: 1) 15 AIR SQUATS 2) 8 TUCK JUMPS 3) 5 BURPEES 4) 1 BUILDING SPRINT (30sec bike) COMPLETE 6 ROUNDS (40-20) OF: 1) SQUATS W/PLATE EXT 2) SLDL 3) LATERAL BENCH SCHUFFLE 4) FRONT SQUATS FROM FLOOR. COMPLETE LEAP FROG RUNNING LOOP AFTER SET 2,4,6. 50 SECOND REST AFTER SET 2,4,6

MONDAY 9/25/2023 TABATA 20/10 FOR 4 ROUNDS HEAVY DUMBBELLS 1) single kb snatch 2) V push-up on both dumbbells 3) KB swings 4) dumbbell front squats 5) side hops over DB 6) lunge and curl **do all six exercises for 1 round rest 2min and do it again**

WEDNESDAY 9/27/2023 Build up warm-up and workout for 4 rounds of each. WARM-UP (4 ROUNDS OF EACH SEGMENT) 1) jog for 20 seconds 2) 3 steps forward into a squat/3 steps back into a squat 3) three side scuffle to opposite toe touch 4) boxing combo of 4X jab to cross. 2ND WARM-UP SEGMENT 1) plank to pike 2) burpee 1) plank to pike 2) burpee 3) marine crawl 1) plank to pike 2) burpee 3) marine crawl 4) side plank reach through 1) plank to pike 2) burpee 3) marine crawl 4) side plank reach through 5)tripod abs X2 BUILD UP WORKOUT FOR 4 ROUNDS 1) 5 squat jumps 2) 10 pushups 1) 5 squat jumps 2) 10 pushups 3) 15 plank to ALT row 1) 5 squat jumps 2) 10 pushups 3) 15 plank to ALT row 4) 20 KB swings 1) 5 squat jumps 2) 10 pushups 3) 15 plank to ALT row 4) 20 kb swing 5) 25 air squats. REST 2 MINUTES

FRIDAY 9/29/2023 "BULLSHIT MOUNTAIN" WHERE WE CLIMB 3 HILLS FOR 20 MILES 10min warm-up 15min hill with 5min recovery 15min hill with 5min recovery 15min hill with 5min recovery. Then 15min tempo run with the first 5min easy pace run followed by 5min at desired race pace. Last 5min is a 70% recovery pace. (run is optional)

MONDAY 9/18/2023 12MIN DYNAMIC WARM-UP THEN: 6 STATION ROTATION 1) ROPE ROTATION  2) CLEANS  3) KB SWING 4)  BARBELL BACK ROW  5) BURPEE KBHP

WEDNESDAY 9/20/2023 10MIN BIKE WARM-UP THEN 3X25 SETS OF AIR SQUATS. WEHN FINISHED BREAK UP INTO GROUPS OF THREE AND PERFORM THE FOLLOWING: 1) 6X6 OF BACK SQUATS FOLLOWED BY 10 REPS OF SPLIT SQUATS (5 ON EACH LEG) 2) 3X6 FRONT SQUATS FOLLOWED BY 6 DEEP BOX JUMPS. 3) FINISH WITH 4X6 SLDL 6 LATERAL STEPPING LUNGES

FRIDAY 9/22/2023 50cal row--50 air squats--50 sit ups--50 DB THRUSTER--50 TRX row 40cal row--40 air squats--40 sit ups--40 DB THRUSTER--50 TRX row 30cal row--30 air squats--30 sit ups--30 DB THRUSTER--30 TRX row 20cal row--20 air squats--20 sit ups--20 DB THRUSTER--20 TRX row 10cal row--10 air squats--10 sit ups--10 DB THRUSTER-- 10 TRX row Finish with a 4mile bike or 10 min max meters on rower

MONDAY 9/11/2023 9-11-2001 REMINDER OF HEROES WORKOUT:
10min bike warm-up to start then:
Half of the group will do a 2001 meter run (1 mile loop plus a 400 loop with 1 step) The other half of the group will row for
2001 meters.
Then perform 10 rounds of 9 burpee KBHP and 11 DB "V' Abdominal Floor Press. When finished complete the other cardio portion!

WEDNESDAY 9/13/2023 10MIN BIKE WARM-UP THEN: 5 ROUNDS OF: 5 pullups—10 pushups—15 air squats. 400m run 4 rounds 5 pullups—10 pushups—15 air squats. 400m run. 3 rounds 5 pullups—10 pushups—15 air squats. 400m run 2 rounds 5 pullups—10 pushups—15 air squats. 400m run 1 round 5 pullups—10 pushups—15 air squats. 1000m row.

FRIDAY 9/15/2023 10MIN DYNAMIC WARMUP THEN: DEADLIFT TECHNIQUE. WORK UP TO  5X5 AT 90% 3 REP MAX 15MIN TIME CAP PUSH PRESS TECHNIQUE. WORK TO 5X5 AT 90% 3 REP MAX 15MIN TIME CAP THEN COMPLETE 15MIN AMRAP OF: 5 SUMO DLHP, 5 SIDE SCHUFFLE BOX, 5 BOX JUMPS 1 BUILDING SPRINT

FRIDAY 9/8/2023

EVERYONE WEAR YOUR AJ T-SHIRTS AND LETS FILL THE ROOM! AJ SCHLATTER WORKOUT 75CAL ROW/50 AIR FIT BIKE/50 BIKE 1)50 ROPE JUMPING JACKS 2) 40 SPEED SKATER WITH OPP TOE TOUCH 3) 30 TRX PIKES 1) 40 POWER CLEANS 2) 40 PUSH PRESS 3) 40 TRX ATOMIC PUSHUPS 4) 40 DIPS 1MILE RUN/1600M ROW **PARTITION REPS FOR THE WORKOUT**

WEDNESDAY 9/6/2023 10MIN DYNAMIC WARM-UP THEN: 10,9,8,7,6,6,6, BENCH PRESS 2,4,6,8,10,12,14 LADDER UP PUSHUPS 10,9,8,7,6,6,6 DEADLIFTS 2,4 ,6,8,10,12,14 LADDER UP KBHP

MONDAY 9/4/2023

For those of us who ate just a little bit much over the weekend or those about to do the same we will have a high octane workout at 7:00am tomorrow morning burning a few hundred calories!

3min fast pace bike\2min TRX Core Combo 3min fast pace bike\2min Pullups (TRX Row) 3min fast pace bike\2min KB High Pull & KB Hip Hinge **make sure you have tow KB's for the Hip Hinge** 3 Total Rounds

MONDAY 8/28/2023 12MIN DYNAMIC WARM-UP THEN 9 ROUNDS FOR TIME OF: 1) 5 PLATE PLYO PUSHUPS 2) 10 WALL BALL 3) 15 ALT LUNGES 4) 20 KB SWINGS 5) 1 bldg sprint KB SWINGS AND ALT LUNGES WILL BE OUTSIDE. 25 AIR SQUATS AFTER ROUND 3,6,9.

WEDNESDAY 8/30/2023 15MIN FAST BIKE WARM-UP THEN: 15 FRONT SQUATS—30 TRX CRUNCHES—15 CLEANS THEN 3MIN OUT 3MIN BACK RUN. (SCALE RUN TO 8MIN ROW OR 8MIN FAST BIKE) 4 ROUNDS—2MIN REST BETWEEN ROUNDS

THURSDAY 8/31/2023 4 STATION 12MIN WARMUP ROTATION (40/10) OF: 1) ROPES 2) SINGLE LEG KB DEADLIFT 3) BURPEE WITH NO PUSHUP 4) TRX PIKES THEN EMOM FOR 6 ROUNDS OF: MIN 1-MAX DEADLIFTS MIN2- MAX ALT KB SNATCH MIN 3-MAX AMERICAN KB SWING MIN4-MAX DIPS MIN-5 AND 6 REST

MONDAY 8/21/2023

10MIN BIKE WARMUP 50 SLOW AIR SQUATS 50MT CLIMBERS. THEN COMPLETE 6 ROUNDS WITH A RUNNING CLOCK OF: 3MIN WORK/2MIN OFF: 15 DB OR BB (FROM THE FLOOR) FT SQUAT, 15 BOX JUMPS OR 20 QUICK STEP RISER AND FINISH W/MAX CALORIE ROW/OR BIKE

WEDNESDAY 8/23/2023 Train some bike and run intervals with Michelle as she preps for Hood to Coast!

FRIDAY 8/25/2023 10MIN DYNAMIC WARM-UP THEN: PARTNER DRILLS 1) 100 75% DEADLIFT 2) 100 PUSH PRESS 3) 100 DEVIL PRESS 4) 100 LANDMINE SQUAT PRESS. ONE PARTNER COMPLETES THE 400 RUN AND SWITCHES WITH THE OTHER AFTER THE RUN

MONDAY 8/14/2023

Warm-up will consist of a 400m row then a 400m run. 50 pushups-50 KB swings and 50 squats jumps. Then put some bars together and complete 6 rounds with 6 reps of each exercise. 90sec break between each round. 1) 6 sumo deadlift high pull 2) 6 BB Thrusters 3) 6 cleans 4) 6 Toes to Bar.

WEDNESDAY 8/16/2023 10MIN BIKE WARM-UP THEN 5 ROUNDS OF: 5 pullups—10 pushups—15 air squats. 400m run 4 rounds 5 pullups—10 pushups—15 air squats. 400m run. 3 rounds 5 pullups—10 pushups—15 air squats. 400m run 2 rounds 5 pullups—10 pushups—15 air squats. 400m run 1 round 5 pullups—10 pushups—15 air squats. 1000m row.

MONDAY 8/7/2023

POWER DAY WITH BACK AND FRONT SQUATS 10MIN BIKE WARM-UP THEN BACK SQUAT BUILD UP 6X12,10,8,6,5,5. THEN 3X8 SIX SECOND TEMPO (FT SQ) FINISH WITH 4X10 SLDL OR HEAVY KB SWING

WEDNESDAY 8/9/2023

10min Dynamic Warm-up then: BIG ALAN CHALLENGE 1)10 cleans 2) 10 burpees 3) 10 wall ball 4) 10 board push-up 5)10 box jumps 6) 10 kb swing 7) 30sec rower 8)100' walking lunges w/plate 40MIN TIME CAP

FRIDAY 8/11/2023 12min 4 station rotation with stretch (30-20) THEN: 25-20-15-10-5-10-15 reps 1-deadlifts 2-push press 3-burpees 4-ALT DB clean-shoulder-to jerk 5-knees to bar/knees to hips

MONDAY 7/31/2023

10min Dynamic Warm-up then: TABATA EXERCISES (20/10 FOR 8 SETS)

1) KB HIP HINGE 2) PUSH PRESS 3) SLAM BALLS 4) DB ALT REAR LUNGE 5) ROWER 6) DB V PRESS (REDO FOR 6 SETS)

WEDNESDAY 8/2/2024 15min bike warm-up then run the 800 loop for time. 10min bike then 1 mile run for time. 10min bike then Township loop for time. BIKE EFFORT SHOULD BE 75% MAX

FRIDAY 8/4/2023 3000m ROW for men/2250M ROW for women 8 mile bike for men/6.5 mile bike women 1 mile run or 1000 steps on the step mill **split group and the second group Can start at 5:30am**

MONDAY 7/24/2023

--6 ROUNDS FOUR STATION WARM-UP ROTATION @ :25/:05

1) rope jumping jacks 2) KBHP 3) TRX rows 4) knees to elbow

Then with a 5:30 running clock complete:

1) 3 pull-ups, 2) 6 HRPU 3) 9 bosu ball squat raise with med ball

4) 12 DB alt squat clean 5) 15 heavy KB ab ext. 6) 18 calorie row

WEDNESDAY 7/26/2023

10min bike warm-up then run Township loop for time.

5min slow spin then run 1 mile and record time.

5min slow spin and run the 800 for time.

FRIDAY 7/28/2023

4 ROUND WARM-UP (40-20)

SPLIT INTO THREE GROUPS AND COMPLETE 4 ROUNDS BEFORE MOVING TO THE SECOND WARM-UP EXERCISE...THEN THE THIRD WARM-UP EXERCISE.

1)DB FLOOR PRESS 2)KB HIP HINGE 3)WALL BALL CLEAN

12MIN AMRAP IN GROUPS OF THREE COMPLETE

5 REPS OF BENCH IN A CONTINUOUS ROTATION

REST TWO MINUTES AND DO THE SAME FOR DEADLIFTS.

REPEAT SAME PATTERN FOR CLEANS.

MONDAY 7/17/2023

12min Dynamic Warm-up THEN FIGHT GONE BAD :50/10 1min rest between rounds. 1) wall ball 2) SDHP 3) box jump 4) push press 5) cal row

WEDNESDAY 7/19/2023

10min dynamic warm-up THEN: 8 rounds-10 rounds of: 1)20 goblet squats 2) 10 burpees 3) 20 KB swings 4) 10 push ups

FRIDAY 7/21/2023

12min Dynamic Warm-up  then partner up for 30min AMRAP: Partner A will row while partner B completes 8 cleans—7 barbell back rows—6 burpees 5—TRX pikes. Change partners after partner B completes the lifts 1mile loop at 70% max effort

MONDAY 7/10/2023

5 BURPEE KB HP  10 DB SQUATS 5 BURPEE KB HP  10 DB SQUATS  15 KB SWINGS 5 BURPEE KB HP  10 DB SQUATS  15 KB SWINGS  20 DB ALT SNATCHES   5 BURPEE KB HP  10 DB SQUATS  15 KB SWINGS  20 DB ALT SNATCHES   25 WALL BALL  REST 2MIN  3 TOTAL ROUNDS

WEDNESDAY 7/12/2023

AJ SCHLATTER WORKOUT 75CAL ROW/50 AIR FIT BIKE/50 BIKE 1)50 ROPE JUMPING JACKS 2) 40 SPEED SKATER WITH OPP TOE TOUCH 3) 30 TRX PIKES **PARTITION REPS FOR THE WORKOUT** 1) 40 POWER CLEANS 2) 40 PUSH PRESS 3) 40 TRX ATOMIC PUSHUPS 4) 40 DIPS 1MILE RUN/1600M ROW

FRIDAY 7/14/2023

12min Warm-up consisting of 250m row 20 American KB swing and 20 renegade rows. Then 12 rotation exercises that consist of 40sec work and 15sec change over. Then sticking with the RED-WHITE-BLUE LETTERS do one set and move to the next exercise. 1) Rower 2) Elevated riser squat 3) Devil press 4) Wide grip deadlift 5) Hand release pushup 6) Inverted TRX Row 7) TRX crunch 8) Elevated DB split squat 9) Box Jumps 10) Lying leg raises 11) Up Down 12) Explosive pushups

MONDAY 6/26/2023

12min Warm-up. Start with a 400 run then then 10 KB American swings and 10 push-ups. Then: For 25min rotate each exercise each minute. (rest after reps) 1) MIN 1--7 BURPEE BOX JUMP OVERS 2) MIN 2--4 PUSH PRESS+4 BACK ROW+4 THRUSTERS 3) MIN 3— 12/9 CALORIE ROW 4) MIN 4 --4 HANG CLEANS+4 FRONT SQUATS+4 SLDL 5) MIN 5--10 TRX CRUNCHES

WEDNESDAY 6/28/2023

3MIN BIKE/2MIN TRX CORE COMBO 3MIN BIKE/2MIN HAND RELEASE PUSHUP 3MIN BIKE/2MIN AIR SQUATS 3 SETS OF EACH ROUND THEN: 75 BAR THRUSTEERS (BREAK WHEN FATIGUE) 50 KB SLDL ON EACH LEG (B.W.FATIGUE)

FRIDAY 6/30/2023

15MIN DYNAMIC WARM-UP THEN: 5 STATION ROTATION (1:00/:20) 1) ROP ROTATION 2) KBHP WITH BURPEE 3) PLANK HOLD W/ALT DB ROW 4) CLEANS  SCALE WITH DB CLEAN 5) TRX CORE COMBO

MONDAY 7/3/2023

AMRAP OF 8MIN OF: 1) 15 AIR SQUATS 2) 8 TUCK JUMPS 3) 5 BURPEES 1 BUILDING SPRINT (30sec bike) COMPLETE 6 ROUNDS (40-20) OF: 1) SQUATS W/PLATE EXT 2) SLDL 3) LATERAL BENCH SCHUFFLE 4) FRONT SQUATS FROM FLOOR COMPLETE LEAP FROG RUNNING LOOP AFTER SET 2,4,6. 50 SECOND REST AFTER SET 2,4,6

4 ROUNDS FOR TIME OF THE ORIGINAL

6 WEEK BASELINE LEG WORKOUT

1) 5X5 FRONT SQUAT 2) 10 BOX JUMPS

3) 10 THRUSTERS 4) 10 BURPEES 5) 10 WALL BALL

400 RUN OR 500 ROW AFTER EACH ROUND

MONDAY 6/19/2023

10min Dynamic Warm-up then: 1) 60 kb swings 2) 50 ALT DB snatch 3) 40 back row 4) 30 burpee hop to\plate 5) 20 TRX rows. EMOM 8 Russian twist. 25min time cap 4X12 TRX hamstring curls 4X8 TRX PIKES

WEDNESDAY 6/21/2023

10MIN DYNAMIC WARM-UP THEN: 10,9,8,7,6,6,6, BENCH PRESS 2,4,6,8,10,12,14 LADDER UP PUSHUPS 10,9,8,7,6,6,6 DEADLIFTS LADDER UP KBHP 2,4,6,8,10,12,14 LADDER KBHP

FRIDAY 6/23/2023

GROUP A: 40/20 BIKE SPRINTS 10 SETS GROUP B: 40/20 ROWER MAX CAL 10 SETS FRAN 21, 15, 9 THRUSTER/PULLUPS 8MIN CAP AMRAP 8MIN CAP 21/15/9 KB SWING/BOX JUMPS/DIPS 4MIN REST BETWWEN A AND B GROUPS AND 6MIN REST AFTER THE TWO 8MIN CAP

MONDAY 6/12/2023

5 Station Rotation Workout for 6 rounds!! 10min dynamic warm-up then (45-15) rotations of: 1) ropes 2) cleans 3) KB swing 4) back rows 5) burpee KBHP Rest 1 minute after each round

WEDNESDAY 6/14/2023 3000m ROW for men/2250M ROW for women 8 mile bike for men/6.5 mile bike women 1mile run or 1000 steps on the step mill **split group and the second group can start at 5:30am**

FRIDAY 6/16/2023 10min bike warm-up then 5 rounds for time of: 1 clean-10 reps front squat X 2 (bar or DB) 10 SLDL 10 BOX JUMPS 10 WALL BALL 400M RUN BETWEEN SETS

MONDAY 6/5/2023

Three person team warm-up for two rounds 1) 400m row 2) plank hold 3) jump rope Then: 0-5min 1) 4 Thrusters-4 box jumps 2min rest 2) 7-12min: 10 DB snatch- 10 burpee 2min rest 3) 14-19min 10 HR push ups-10cal row 2min rest 4) 21-26min 6 hang cleans-4 push press 2min rest 5) 28-33min 10 TRX Rows 10 DB squat clean 2min rest 6) 35-40min 10 TRX triceps ext-10 KB American swings

WEDNESDAY 6/7/2023

10 MINUTE BIKE OR ROW DEADLIFT THEN TIME FOR LEG STRENGTH GROUP A will work EMOM for 4 minutes—8 KB SLDL Right leg 8 reps left leg 8 reps GROUP B will work EMOM for 4 minutes—:40 jump rope then: GROUP A will back squat with a 2-1-2 cadence 8 reps EOMOM for 16 minutes GROUP B will do either barbell SLDL or Romanian deadlifts (2-1-2 8 reps EOMOM 16min)

FRIDAY 6/9/2023

12min DYNAMIC WARM-UP THEN: 6 ROUNDS (:40/20) 1) Barbell BENCH 2) SIDE PLANK DB RAISE 3)BENCH DIPS 4) KBHP  5) HAND RELEASE PUSH UP 6) Heavy DB Bicep curl

MONDAY 5/29/2023 8:00am

MEMORIAL DAY MURPH WORKOUT: EASY BIKE WARM-UP THEN 1 MILE RUN (SCALE DISTANCE) 100 PULLUPS 200 PUSHUPS 300 AIR SQUATS FINISH WITH 1 MILE RUN

WEDNESDAY 5/31/2023 12 MIN DYNAMIC WARM-UP THEN 10 ROUNDS FOR TIME OF: 1) 5 PLATE PLYO PUSHUPS 2) 10 WALL BALL 3) 15 ALT LUNGES   4) 20 KB SWINGS 1 BUILDING SPRINT KB SWING AND ALT LUNGES WILL BE OUTSIDE

FRIDAY 6/2/2023

PARTNER DRILLS 10MIN DYNAMIC WARM-UP THEN: 1) 100 75% DEADLIFT 2) 100 PUSH PRESS 3) 100 DEVIL PRESS 4) 100 LANDMINE  SQUAT PRESS.   ONE PARTNER COMPLETES THE 400 RUN AND SWITCHES WITH THE  OTHER PARTNER. CONTINUE REP COUNT

MONDAY 5/22/2003

8min bike warm-up then grab a KB and perform: 50 goblet squats, 50 DB hip hinge, and 50 DB alt reverse lunge. To the squat rack and set up for back or front squats. 6 sets of your weight choice depending upon your goal. After each sets complete 20 goblet squats. Rest 2 minutes before the next set! Finish with 4X10 barbell SLDL. For those with a little fuel left in the tank....Township loop

WEDNESDAY 5/24/2023

12min 4 station warm-up then complete 6 sets of each exercise with lifting for :40 and finishing with :20 cardio set. Rest 1:00 between sets 1) :40 DB floor chest press\:20 KB swing 2) :40 barbell push press\:20 squat jumps 3) :40 deadlift\:20 sit-ups

FRIDAY 5/26/2023

50cal row--50 air squats--50 sit ups--50 DB THRUSTER--50 BB back row or TRX row 40cal row--40 air squats--40 sit ups--40 DB THRUSTER--40 BB back row or TRX row 30cal row--30 air squats--30 sit ups--30 DB THRUSTER--30 BB back row or TRX row 20cal row--20 air squats--20 sit ups--20 DB THRUSTER--20 BB back row or TRX row 10cal row--10 air squats--10 sit ups--10 DB THRUSTER--10 BB back row or TRX row Finish with a 4mile bike or 10 min max meters on rower

MONDAY 5/15/2023 6 ROUNDS (work for 1:20 and stretch for :30)

1) Ropes--hold plank for :30 2) Single leg KB deadlift--hip flexor stretch 3) Rowers with no rest--pull a 500m pace (if you beat 1:50 sec for 500 then you can rest) 4) Bosu Ball squat and raise--worlds greatest stretch 5) Single arm DB row in a plank--TRX single arm stretch with rotation in a piriformis position to start

WEDNESDAY 5/17/2023 PREP FOR MEMORIAL DAY 1000m row to start then: 800 run—50 pullups--100 pushups--150 air squats 800 run—30 pullups 60 pushups--90—air squats 800 run— 20pullups 40-- pushups 60-- air squats 800 run THEN FINISH WITH 1000 ROW

FRIDAY 5/19/2023 BIG ALAN CHALLENGE 10min Dynamic Warm-up then: 10 push press 2) 10 burpees 3) 10 wall ball 4) 10 board pushups 5) 10 box jumps 6) 10 KB swings 7) 30sec bike sprint 8) 100’ OH walking lunge all exercises are performed while running a 400 loop 4 rounds 40MIN TIME CAP

MONDAY 5/8/2023

15 MIN DYNAMIC WARM-UP THEN: 5 STATION ROTATION FOR 5 ROUNDS AT (:45-:15) OF: 1) ROPES 2) CLEANS   3) KB SWINGS 4) BACK ROW     5) BURPEE KB HIGH PULL  1 MINUTE REAST BETWEEN ROUNDS.

WEDNESDAY 5/10/2023

LAST GATOR GRINDER WORKOUT BEFOR SATURDAY’S RACE 40min BIKE DRILLS PREPPING FOR THE RACE THEN RUN TOWNSHIP LOOP  OR SCALE DISTANCE (choice of distance before the race)

FRIDAY 5/12/2023 10MIN BIKE WARMUP THEN 6 ROUNDS OF: 1) 2MIN BIKE SPRINT 2) 10 DEEP KB RISER SQUAT 3) 10 SLDL  4) 10 FT DB OR BAR SQUATS 1MIN EASY SPIN THEN HIT ROUND 2!

MONDAY  5/1/2023

10 BURPEES  10 TRX ATOMIC CRUNCH 25 KB SWING.  10 TRX ATOMIC CRUNCH 25 KB SWING 50 KB SQUAT HIGH PULL. 10 TRX ATOMIC CRUNCH 25 KB SWING  50 KB SQ HP 100 SINGLE UNDERS 10 TRX ATOMIC CRUNCH 25 KB SWING  50 KB SQ HP 100 SINGLE UNDERS 150 AIR SQUAT 100 SINGLE UNDERS THEN 15MIN CAPS OF 6 SETS DEADLIFTS AND 15MIN CAP OF 6 SETS PUSH PRESS  (SETS 1-2=65%  3-4=80%  5-6=90%)

WEDNESDAY  5/3/2023   PARTNER DRILLS (TRADE EFFORT & REST) COMBINED 400CAL BIKE SPRINT 2-400 LOOP KB FARMERS CARRY COMBINED 350CAL ROW FINISH WITH :30 HOLLOW HOLDS, :30 DIP HOLDS AND :30 HANGING KNEE RAISE.  4 ROUNDS **EVERY MINUTE ON THE MINUTE partners perform 10 KB goblet squats and 5 reverse body weight lunges during the BIKE AND ROWER **

FRIDAY  5/5/2023 10min dynamic warm-up then: 1)200 TRX ROWS 2)200 HAND RELEASE PUSHUPS 3)200 MED BALL SQUAT RAISE 1 mile run when finished

MONDAY 4-24-23 5:15am CORE-FIT WORKOUT:

FAST 20min BIKE WARM-UP TO HILL WORK 25min 4 SETS OF BACK AND 3 SETS OF FRONT SQUATS  BACK ON THE BIKE FOR 15min of quick sprint work **IF YOU HAVE TIME RUN TOWNSHIP LOOP**

WEDNESDAY 4-26-23 5:15am CORE-FIT WORKOUT:

4 ROUND WARM-UP OF: 10 KB FIGURE 8’S—10 KBHP—10 TRX ATOMIC PUSHUPS THEN: 10,9,8,7,6,5,4,4,3,3 REPS OF: 1) BENCH  2) DEADLIFT  3) CLEANS 1 BLDG SPRINT AFTER REP 8 2 BUILDING SPRINT AFTER LAST REP #4

FRIDAY  4-28-23 5:15am CORE-FIT WORKOUT: PARTNER DRILLS (TRADE EFFORT & REST) COMBINED 200CAL BIKE SPRINT 2-400 LOOP KB FARMERS CARRY COMBINED 200CAL ROW FINISH WITH :30 DIP HOLDS, :30 HOLLOW HOLDS AND :30 HANGING KNEE RAISE.  4 ROUNDS

CORE-FIT WEEKLY WORKOUTS INDIVIDUAL SEMI PRIVATE SMALL GROUP TRAINING

WEDNESDAY 4-19-23 515:am CORE-FIT WORKOUT:

10min Dynamic Warm-up then:

TABATA EXERCISES (20/10 FOR 8 SETS)

1) KB HIP HINGE 2) PUSH PRESS 3) SLAM BALLS 4) DB ALT REAR LUNGE

5) ROWER 6) DB V PRESS (REDO FOR 6 SETS)

FRIDAY 4-21-23 5:15am CORE-FIT WORKOUT:

2 ROUND 2 SET WARMUP (:30-:10) 1) alternating overhead plate lunge

2) plank opposite hand drag db to other side

3) push up with hands on dumbbell then walk hands to floor and perform another push-up..back to db...

4) each hand--place dumbbell in front of body and reach and tap alternating each arm

5) over and back. In a V sit move legs over and back to starting position for 1 repetition.

6) 10 reps total--Alternating burpee single arm snatch

7) hold db by chin/squat/press

NOW FOR THE WORKOUT:

TABATA 20/10 FOR 4 ROUNDS HEAVY DUMBBELLS

1) single kb snatch 2) V push-up on both dumbbells

3) KB swings 4) dumbbell front squats

5) side hops over db 6) lunge and curl

**do all six exercises for 1 round rest 2min and do it again**