9/24/15 10/29/15

Skill Warm-up Mod

- Tactical Lunge - Ankle Circles
- Thruster - Hip Circles
- KB Deadlift - Hip Extension
- Swing - Bird Dog
- Defensive Get Up
Work A 10 minutes density
Work A
1. Swing
2. KB Deadlift - 15 KB Swings
3. Thruster - 5 Goblet Squats
- 5 Push Ups
Work B 10 minutes density
Work B
1. Tactical Lunge
2. Inchworm - TGU
3. Farmer’s Walk

11/5/15
10/8/15
Warm-Up
Skill (Simple & Sinister)
- Ankle Circles
- KB Swing (Double or Single) - Hip Circles
- TGU - Hip Extensions
- Bird Dog
Work
- Defensive Get Up
- 100 Swings
Work A
- 5 TGUs (Strict each hand)
- Thruster
- 2 Hand Swing
10/15/15 - Waist Halo
- Inchworm
Warm-up Mod - Lunge
- Ankle Circles Work B
- Hip Circles
- Hip Extension - TGU
- Bird Dog
- Defensive Get Up
Skill (Simple & Sinister)
- TGU
- Swing
11/12/15 12/3/15
Warm-Up Warm-Up
- Ankle Circles - Ankle Circles
- Hip Circles - Hip Circles
- Hip Extensions - Hip Extensions
- Bird Dog - Bird Dog
- Defensive Get Up - Defensive Get-Up
Work A – Loaded Carries Work A
- Walking Lunge + Press - Crab Crawl
- 5 Burpees - 2 Hand Swing
- Farmer’s Walk - Frog Walk
- 2 Hand Swing - Farmer’s Carry
Work B
Work B
- Drop to cobra
- Downward dog - Baboon Walk
- Runners Pose - KB Halos
- Crouching Tiger
- KB Deadlift
11/19/15
Warm-Up
12/10/15 Express
- Ankle Circles
- Hip Circles Warm-Up 5 Minutes
- Hip Extensions
- Ankle Circles
- Bird Dog
- Hip Circles
- Defensive Get-Up
- Hip Extensions
Work A - Bird Dog
- Jumping Jacks
- Walking Lunge + Press
- 2 Hand Swing Work A 10 Minutes
- Baboon Walk
- Bear Crawl
- 5 Burpees
- 2 Hand Swing
- Farmer’s Walk
Work B - Baboon Walk
- Bear Crawl Work B 5 Minutes (Core Emphasis)
- 5-10 Crouching Tiger
- Inchworm
- 5 KB Thrusters
- Mountain Climbers
- 2 Hand Swing
Cool Down 5 Minutes
- Hips
- Okole
12/17/15 1/15/16 (New Semester)
Warm-Up Warm-Up
- Ankle Circles - Ankle Circles
- Hip Circles - Hip Circles
- Hip Extension - Hip Extensions
- Bird Dog - Bird Dog
- Defensive Get Up - Defensive Get-Up
Work A Work A
- 5-10 Crouching Tiger - Walking Lunge + Press
- 10 2-Hand Swings - 2 Hand Swing
- Inchworm - Baboon Walk
- KB Halo - 5 Burpees
- Spiderman Crawl
Work B Work B
- TGU - Bear Crawl
- 5-10 Crouching Tiger
- 5 KB Thrusters
12/22/15 Express - 2 Hand Swing

Warm-Up 5 Minutes
- Ankle Circles 1/22/16
- Hip Circles
Warm-Up 5 Minutes
- Hip Extensions
- Bird Dog - Ankle Circles
- Jumping Jacks - Hip Circles
- Hip Extensions
Work A 10 Minutes
- Bird Dog
- Bear Crawl - Jumping Jacks
- Thrusters
Work A 10 Minutes
- Farmer’s Walk
- Baboon Walk - 2 Hand Swing
- Crab Crawl
Cool Down 5 Minutes
- Burpees
- Hips
Work B 10 Minutes
- Okole
- Duck Walk
- Tactical Lunge
- Inchworm
1/29/16 3/4/16
Warm-Up Warm-Up
Work A Work A
- 2 Hand Swing - Swing
- Alligator Walk - Gorilla Walk
- Mountain Climbers - Breakdancers
Work B Work B
- KB Deadlift - Goblet Squat
- Gorilla Walk (optional pull thru) - Farmer’s Walk
- KB Core Rotations - Box-Hold Step Thru

2/12/16 3/11/16
Warm-Up Work A
Stick TGU
Work A Work B
- 2 Hand Swing - Swings
- Alligator Walk - Lunge + Thrust
- Box-Hold Step Thru - Ball Slams
Work B
- KB Deadlift 4/1/16
- Farmer’s Walk Work A
- Sprawl TGU

Work B
2/26/16 - Swings x10
- Lunge + Thrust
Warm-Up - Deadlifts x10
Stick Drill
Work A 4/15/16
- Swings Work A 10 Minutes
- Lunge + Press
- Rows - 2 Hand Swing
- Crab Crawl
Work B - Burpees
- Deadlift Work B 10 Minutes
- Inchworm
- Burpees - Duck Walk
- Tactical Lunge
- Inchworm
4/29/16 6/9/16
Work A Work A
- 2 Hand Swing - 2 Hand Swing
- Farmer’s Walk - Inchworm
- Mountain Climbers - Knees-to-Toes
Work B Work B
- Deadlift - Goblet Squat
- Alligator Walk - Farmer’s Walk
- Burpees - Shoulder Press

5/13/16 6/16/16
Work A Work A
TGU - 2 Hand Swing
- KB Thrusters
Work B
- Around the World
- 2 Hand Swing
Work B
- KB Walking Thrusters
- KB Deadlift - TGU

6/23/16
5/26/16
Work A
Work A
- 2 Hand Swing
- 2 Hand Swing
- Reverse Lunge
- Bear Crawl
- TRX Inverse Row
- Burpees
Work B
Work B
- KB Deadlift
- KB Deadlift
- KB Rotation Crunch
- Tactical Lunge
- Row

6/2/16 7/7/16
Work A Work A
- 2 Hand Swing - 2 Hand Swing
- OH Lockout Lunge - Farmer’s Walk
- Renegade Row - Goblet Squat
Work B Work B
- TGU - KB Thruster
- Alligator Walk - Sprawl
7/14/16
Work A
- 2 Hand Swing
- Tactical Lunge
- Mountain Climbers
Work B
- KB Deadlift
- KB Row
7/21/16
Work A
- 2H Swing
- KB Walking Thruster
- Spiderman Crunches
Work B
- Push Press
- Rev Lunge
7/28/16
Work A (Conditioning Emphasis)
- 2H Swing
- Farmer’s Walk
- Russian Twist
Work B (Strength Emphasis)
- Push Ups
- Goblet Squat
8/4/16
Work A (Conditioning Emphasis)
- 2H Swing
- Reverse Lunge
- Knees-to-toes
Work B (Strength Emphasis)
- Romanian Deadlift
- Russian Twist
8/11/16
Work A (Conditioning Emphasis)
- 2H Swing x10
- Bear Crawl
- Jump Squats x5
Work B (Strength Emphasis)
- Goblet Squat x5
- Row x5
8/25/16
Work A (Conditioning Emphasis)
- 2H Swing x10
- Lunge Thrusters
- Knees-to-toes x5
Work B (Strength Emphasis)
- KB Deadlift x5
- Military Press x5
9/1/16
Work A (Conditioning Emphasis)
- 2H Swing x10
- Tactical Lunge
- Mountain Climbers
Work B (Strength Emphasis)
- Goblet Squat x5
- KB Row x5
9/8/16
Work A (Conditioning Emphasis)
- 2H Swing x10
- Burglar Wall Creep
- Jump Squats x5
Work B (Strength Emphasis)
- TGU
9/15/16
Work A (Conditioning Emphasis)
- 2H Swing x10
- Bounding Skip
- Knees-to-toes x5
Work B (Strength Emphasis)
- Push Ups x5
- KB Deadlift x5
9/22/16
Work A (Conditioning Emphasis)
- 2H Swing x10
- Cariocas
- Split Squat Jumps x5
Work B (Strength Emphasis)
- Bodysaw x5
- KB Single Leg DL x5
9/29/16
Work A (Conditioning Emphasis)
- 2H Swing x10
- Wall Creep
- Russian Twist x5
Work B (Strength Emphasis)
- Renegade Row x5
- Explosive Lunge Up x5
10/6/16
Work A (Conditioning Emphasis)
- Swing x10
- Tactical Lunge
- Woodchoppers x5@
Work B (Strength Emphasis)
- Goblet Squat x5
- KB Row x5
10/13/16
Work A (Conditioning Emphasis)
- Swing x10
- Lunge Thrusters
- Breakdancers x5
Work B (Strength Emphasis)
- Push Up x5
- KB Deadlift x5
10/20/16
Work A (Conditioning Emphasis)
- Swing x10
- Farmer’s Walk
- Split Squat Jumps x5
Work B (Strength Emphasis)
- Rotational Press x5
- Front Elevated Split Squat x5
10/27/16
Work 1A – Doubles (5 minutes)
- Gunslinger x5
- Farmer’s Walk
- Seesaw Press x5/5
Work 1B – Singles (5 minutes)
- Suitcase Deadlift x5/5
- Tactical Lunge
- Goblet Squat x5
11/3/16
Work A
- Thrusters
- Tac Lunge
- Body Saw
Work B
- DL
- Row
11/10/16
Work A (Conditioning Emphasis)
- Hands and Elbows x5
- Long Jump
- Burpees x5
Work B (Strength Emphasis)
- Shoulder Press x5
- Russian Twist x5@
11/17/16
Work A (Conditioning Emphasis)
- Swing x10
- Wall Creep
- Split Squat Jumps x5@
Work B (Strength Emphasis)
- Goblet Squat x5
- Push-ups x5-10
12/8/16
Work A (Conditioning Emphasis)
- Swing x10
- Lunge Thrusters
- Mountain Climbers
Work B (Strength Emphasis)
- DL x5
- Mil PR x5-10
1/12/17
Work A (Conditioning Emphasis)
- 2H Swing x10
- Lunge Thrusters
- Knees-to-toes x5
Work B (Strength Emphasis)
- KB Deadlift x5
- Military Press x5
1/19/17
Work A (Conditioning Emphasis)
- Swing x10
- Tactical Lunge
- Body Saw x5
Work B (Strength Emphasis)
- Goblet Squat x5
- Push-ups x5-10
1/26/17
Work A (Conditioning Emphasis)
- Hands & Elbows x5
- Long Jump
- Burpees x5
Work B (Strength Emphasis)
- Deadlift x5
- Row x5-10
2/2/17
Work A (Conditioning Emphasis)
- Swing x10
- Lunge Thrusters
- Mountain Climbers
Work B (Strength Emphasis)
- Shoulder Press x5
- Russian Twist x5@
2/9/17
Work A (Conditioning Emphasis)
- Swing x10
- Wall Creep
- Split Squat Jumps x5@
Work B (Strength Emphasis)
- Goblet Squat x5
- Row x5-10
2/16/17
Work A (Conditioning Emphasis)
- Swing x10
- Lunge Thrusters
- Breakdancers x5
Work B (Strength Emphasis)
- Split Squat x5 each
- Woodchopper x5 each
3/2/17
Work A (Conditioning Emphasis)
- Swing x10
- Farmer’s Walk
- Knees-to-Toes x5@
Work B (Strength Emphasis)
- Deadlift x5
- Row x5-10
3/9/17
Work A (Conditioning Emphasis)
- Swing x10
- Ski Jumps
- Body Saw x5
Work B (Strength Emphasis)
- Goblet Squat x5
- Halo x5
3/23/17
Work A (Conditioning Emphasis)
- Swing x10
- Tactical Lunge
- Burpees x5
Work B (Core Emphasis)
- Mountain Climbers x5 each side
- Renegade Rows x 3-5
4/6/17
Work A (Conditioning Emphasis)
- Swing x10
- Farmer’s Walk
- Split Squat Jumps x5@
Work B (Core Emphasis)
- Woodchopper x5@
- Goblet Squat x5
4/13/17
Work A (Conditioning Emphasis)
- Swing x10
- Long Jump
- Side Lunge KB DLx5@
Work B (Strength Emphasis)
- Bottom’s Up Press x5@
- Front Loaded KB Squat x10
4/20/17
Work A (Conditioning Emphasis)
- Swing x10
- Long Jump
- Mountain Climbers
Work B (Strength Emphasis)
- Bottom’s Up Press x5@
- Front Loaded KB Squat x10
4/27/17
Work A (Conditioning Emphasis)
- Swing x10
- Bear Slide
- Body Saw x5
Work B (Strength Emphasis)
- Bottom’s Up Press x5@
- Front Loaded KB Squat x10
5/4/17
Work A (Conditioning Emphasis)
- Swing x10
- Caterpillar Slide
- Vert Jump x5
Work B (Strength Emphasis)
- Push-Ups x5-10
- Suitcase DL x5@
5/25/17
Work A (Conditioning Emphasis)
- Swing x10
- Lateral Jump + Plie Squat
- Breakdancers x5@
Work B (Strength Emphasis)
- Rear Lunge x5@
- Halo x5@
6/1/17
Work A (Conditioning Emphasis)
- Swing x10
- Farmers Walk
- Plie Squat x5@
Work B (Strength Emphasis)
- Single Leg RDL x5@
- Bottoms Up Press x5@
6/22/17
Work A (Conditioning Emphasis)
- Swing x10
- Alligator Crawl
- Split Squat Jumps x5@
Work B (Strength Emphasis)
- Rear Lunge x5@
- Bottoms Up Press x5@
6/29/17
Work A (Strength Emphasis)
- KB Deadlift x10
- KB Row x5@
Work B (Conditioning Emphasis)
- Swing x10
- Burgler Wall Creep
- Alternating Woodchop x5@
7/6/17
Work A (Strength Emphasis)
- KB Deadlift x10
- KB Row x5@
Work B (Conditioning Emphasis)
- Swing x10
- Lateral Hop
- Mountain Climbers x5@
7/13/17
Work A (Strength Emphasis)
- KB Deadlift x10
- KB Bottoms Up Press x5@
Work B (Conditioning Emphasis)
- Swing x10
- Power Skip
- Lateral Shuffle x5@
7/20/17
Work A (Strength Emphasis)
- KB Deadlift x10
- Push-ups 5-10x
Work B (Conditioning Emphasis)
- Swing x10
- KB Walking Lunge Thrusters
- Russian Twist x5@
7/27/17
Work A (Strength Emphasis)
- KB Deadlift x10
- Bodysaw x5
Work B (Conditioning Emphasis)
- Swing x10
- Ape Walk
- Split Squat Jumps x5
8/10/17
Work A (Strength Emphasis)
- KB Goblet Squat x10
- KB Row x5
Work B (Conditioning Emphasis)
- KB Swing/DL x10
- Farmers Walk
- KB Thrusters x5
8/24/17
Work A (Strength Emphasis)
- KB Deadlift x10
- KB Bottoms Up Press x5
Work B (Conditioning Emphasis)
- KB Swing/DL x10
- Tactical Lunge
- KB Thrusters x5
8/31/17
Work A (Strength Emphasis)
- KB Deadlift x10
- KB Horizontal Straight Press x5
Work B (Conditioning Emphasis)
- KB Swing/DL x10
- Farmers Walk
- Bob-And-Weave x5@
Finisher
- Bodyweight Squat x5
- Mountain Climbers x2@
- 2 Hand OH Press x5
9/7/17
Work A (Strength Emphasis)
- KB Goblet Squat x5
- KB Row x5@
Work B (Conditioning Emphasis)
- KB Jump Squat x10
- Horse/Duck Crawl
- Shoulder Slider Planks x5@
Finisher
- Bodyweight Split Squat x2@
- KB Halo x2@
9/14/17
Work A (Strength Emphasis)
- KB Deadlift x5
- KB Press x5@
Work B (Conditioning Emphasis)
- KB Swing/DL x10
- KB Lunge Thrusters
- Mountain Climbers x5@
Finisher
- BW High Jump/KB Squat Jump x2@
- KB Cross Upper Cut x2@
9/21/17
Work A (Strength Emphasis)
- KB Deadlift x5
- KB Push Ups x5@
Work B (Conditioning Emphasis)
- KB Swing/DL x10
- Cariocas
- Burpees x5
Finisher
- Jumping Jacks x5
- Halo x1@
9/28/17
Work A (Strength Emphasis)
- KB Goblet Squat x5
- KB Cross Upper Cut x5@
Work B (Conditioning Emphasis)
- KB Swing/DL x10
- Tactical Lunge
- Knees-to-Toes x5
Finisher
- Reverse Lunge x2@
- Mountain Climber x2@
10/5/17
Work A (Strength Emphasis)
- KB Deadlift x5
- KB Row x5@
Work B (Conditioning Emphasis)
- KB Swing/DL x10
- Ape Walk
- Skater Jumps x5@
Finisher
- KB 2H OH Press x2
- KB Halo x2@
10/12/17
Work A (Strength Emphasis)
- KB Deadlift x5
- Bodysaw x5
Work B (Conditioning Emphasis)
- KB Swing/DL x10
- Farmer’s Walk
- KB Thrusters x10
Finisher
- Jumping Jacks x2
- 2 Point Touch (L Arm + R Leg Lift) x2@
10/19/17 – Irene Only
Work A (Strength Emphasis)
- KB Goblet Squat x5
- KB Shoulder Press x5
Work B (Conditioning Emphasis)
- KB Jump Squat x10
- Bear Crawl
- Burpees x5
Finisher – 2:00 minutes
- Mountain Climbers x2@
- Bodyweight RDL x2
10/26/17 – Irene Only
Work A (Strength Emphasis)
- KB Deadlift x5
- Push Ups x5
Work B (Conditioning Emphasis)
- KB Swing/DL x10
- Bounding Jumps
- Breakdancers x5@
Finisher – 2:00 minutes
- KB 2H OH Press x2
- KB Halo x2@
11/2/17 11/30/17
Work A (Strength Emphasis) Skill Training
- KB Goblet Squat x5 - Striking
- KB Row x5 o Footwork
o Hands Up
Work B1 (Conditioning Emphasis)
o Fists & Wrists
- KB Swing/DL x10
Work Set 1:00 work, 30 s rest
- Farmers Walk
- KB Cossack Squat x5@ - Striking
- Battle Ropes
Work B2 (Boxing)
- KB Deadlift/Swing
- 4 Stations - Band Rows
- 30s On 30s Off - Alternating KB Reverse Lunge

Finisher – 2:00 minutes

- Get Up And Go 12/7/17
Work A (Strength Emphasis)

11/9/17 - KB Skater Deadlift x5@

- KB Press x5@
Work A (Strength Emphasis)
Work B (Conditioning Emphasis)
- KB Deadlift x5
- KB Press x5@ - KB Swing/DL x10
- Farmer’s Walk
Work B (Conditioning Emphasis) - KB Thrusters x5@
- KB Swing/DL x10 Finisher – 2:00 minutes
- Burgler Wall Creep
- KB Renegade Row (Not On KB) x 1-3@ - Get Up And Go Sprint

Finisher – 2:00 minutes

- Get Up And Go Sprint ---New Semester---

11/16/17 1/10/18

Work A (Strength Emphasis) Work A (Strength Emphasis)

- KB Skater Deadlift x5@ - KB Skater Deadlift x5@

- Bodysaw x5 - KB Press x5@

Work B (Conditioning Emphasis) Work B (Conditioning Emphasis)

- KB Swing/DL x10 - KB Swing/DL x10

- Bounding Jumps/Long Jumps - Farmer’s Walk
- Mountain Climbers x5@ - Lateral/Cossack Squat x5@
Finisher – 2:00 minutes Accessory/Mobility Movements

- Get Up And Go Sprint - Band Walks

- Band Pull Aparts
1/17/18 1/31/18
Work A (Strength Emphasis) Work A (Strength Emphasis)
- KB Skater Deadlift x5@ - KB Deadlift x5@
- KB Row x5@ - KB Row x5@
Work B (Conditioning Emphasis) Work B (Conditioning Emphasis)
- KB Swing/DL x10 - KB Swing/DL x10
- Bounding/Long Jump - Burglar Creep
- Mountain Climbers x5@ - 1-Arm Plank Row x3@
Accessory/Mobility Movements If Too Many People – Split class in half
- Band Walks - Band Row x10
- Band Pull Aparts - Band Chop x5@
- Jumping Jacks x5
Accessory/Mobility Movements
1/24/18
- Band Walks
Work A (Strength Emphasis)
- Band Pull Aparts
- KB Squat x5@
- KB Press x5@
2/7/18 (Mixing It Up)
Work B (Conditioning Emphasis)
***Limiting factor is the Battle Rope
- KB Swing/DL x10
- Tactical Lunge 1 minute on, 30s transition/break
- Halo x5@
3 rounds
If Too Many People – Split class in half
Station 1 – Battle Ropes
- Band Row x10
Various
- Band Chop x5@
- Jumping Jacks x5 Station 2 – Kettlebells 1
Accessory/Mobility Movements Deadlift or Swing
- Band Walks Station 3 – Kettlebells 2
- Band Pull Aparts
Row and Press 2:1
Station 4 – KB 3 OR Band
KB: Rev Lunge w/Twist
Band: Pull-Thrus
Station 5 – Medball
Slams
2/14/18 2/28/18
Work A (Strength Emphasis) Work A - Flow
- KB Squat x5@ 1. Start in standing
- KB Press x5@ 2. Walk hands to plank
3. 1-3 push-ups
Work B (Conditioning Emphasis)
4. Leg step to lunge (each side)
- KB Thruster x10 5. 6 T-spine rotations (each side)
- Farmer’s Walk 6. Walk hands back to low squat
- Halo x3@ 7. 5 Bodyweight squats
8. Crab Walk shoulder stretch
If Too Many People – Split class in half 9. 4 Pt Crab Walk
- Band Row x10 10. 6 Crab Walk Hip Thrust
- Band Chop x5@ Work B – Split class in half
- Jumping Jacks x5
Team 1 – 5 minutes
Accessory/Mobility Movements
- KB Swing/RDL x10
- Band Walks - KB Thruster March
- Band Pull Aparts - KB Russian Twist x5@
Team 2 – 5 minutes Sand Bag
2/21/18 - Shouldering x3@
Work A - Quadruped Drag
- Zercher Position Walking Lunges
- KB RDL x10
- KB Crush Curl x5
Work B
- KB Swing/RDL x10
- Gorilla March
- MB OH Slam x5
Finisher (Tabata: 4 R 20:10)
- High Knees
- Butt Kicks
3/7/18 3/14/18
Work A - Flow Work A - Flow
1. Start in standing 11. Start in standing
2. Walk hands to plank 12. Walk hands to plank
3. 1-3 push-ups 13. 1-3 push-ups
4. Leg step to lunge (each side) 14. Leg step to lunge (each side)
5. 6 T-spine rotations (each side) 15. 6 T-spine rotations (each side)
6. Walk hands back to low squat 16. Walk hands back to low squat
7. 5 Bodyweight squats 17. 5 Bodyweight squats
8. Crab Walk shoulder stretch 18. Crab Walk shoulder stretch
9. 4 Pt Crab Walk 19. Crab Walk Lift
10. 6 Crab Walk Hip Thrust 20. 6 Crab Walk Hip Thrust
Work B – Split class in half Work B – Split class in half
Team 1 – 5 minutes Team 1 – 5 minutes
- KB Swing/RDL x10 - KB Swing/RDL x10
- KB Farmer’s Walk - KB Thruster
- KB Row x5@ - KB Row x5@
Team 2 – 5 minutes Med Balls Team 2 – 5 minutes Battle Ropes
- Overhead Slam x5 - Overhead Slam x5
- Lateral Skip (To-And-Back) - Circles x5
- Chest Throw x4 - Slashes x5
3/21/18 4/18/18
Work A - Flow Work A - Flow
1. Start in standing 11. Start in standing
2. Walk hands to plank 12. Walk hands to plank
3. 1-3 push-ups 13. 1-3 push-ups
4. Leg step to lunge (each side) 14. Leg step to lunge (each side)
5. 6 T-spine rotations (each side) 15. 6 T-spine rotations (each side)
6. Walk hands back to low squat 16. Walk hands back to low squat
7. 5 Bodyweight squats 17. 5 Bodyweight squats
8. Crab Walk shoulder stretch 18. Crab Walk shoulder stretch
9. Crab Walk Leg Lift 19. Crab Walk Leg Lift
10. 6 Crab Walk Hip Thrust 20. 6 Crab Walk Hip Thrust
Work B – Split class in half Work B – Split class in half
Team 1 – 5 minutes Team 1 – 5 minutes
- KB Thruster x10 - KB Thruster x10
- Farmer’s Walk - Farmer’s Walk
- Halo x3@ - Halo x3@
Team 2 – 5 minutes Bands Bands Team 2 – 5 minutes Med Balls
o Row x10 - Overhead Slam x5
o Woodchopper x10 - Lateral Skip (To-And-Back)
o Punch x5@ - Chest Throw x4
Finisher (Tabata: 4 R 20:10)
<<Off-Island, Sick>> - High Knees
- Butt Kicks
4/25/18 5/2/18
Work A - Flow Work A - Flow
21. Start in standing 31. Start in standing
22. Walk hands to plank 32. Walk hands to plank
23. 1-3 push-ups 33. 1-3 push-ups
24. Leg step to lunge (each side) 34. Leg step to lunge (each side)
25. 6 T-spine rotations (each side) 35. 6 T-spine rotations (each side)
26. Walk hands back to low squat 36. Walk hands back to low squat
27. 5 Bodyweight squats 37. 5 Bodyweight squats
28. Crab Walk shoulder stretch 38. Crab Walk shoulder stretch
29. Crab Walk Leg Lift 39. Crab Walk Leg Lift
30. 6 Crab Walk Hip Thrust 40. 6 Crab Walk Hip Thrust
Work B – Split class in half Work B – Split class in half
Team 1 – 5 minutes Team 1 – 5 minutes
- KB Swing/RDL x10 - KB Swing/RDL x10
- KB Tactical Lunge - Gorilla Walk
- KB Row x5@ - TRX Row x5-10
Team 2 – 5 minutes Battle Ropes Team 2 – 5 minutes Sand Bag
- Overhead Slam x5 - Shouldering x3@
- Circles x5 - Quadruped Drag
- Slashes x5 - Zercher Position Walking Lunges
Accessory Work Accessory Work
- Band Pull Aparts - Y,T,W,L
- X Band March - Frog Pumps
5/2/18 5/23/18
Work A - Flow Work A - Flow
1. Start in standing 1. Start in tall stance
2. Walk hands to plank 2. Walk hands to plank
3. 1-3 push-ups 3. Tick tock 1-3 steps each side
4. Leg step to lunge (each side) a. Optional hand raise
5. 6 T-spine rotations (each side) 4. Shoulder rotations
6. Walk hands back to low squat a. Optional knees on ground
7. 5 Bodyweight squats 5. Lunge sequence
8. Crab Walk shoulder stretch 6. Shinbox
9. Crab Walk Leg Lift 7. Windshield Wiper 3x
10. 6 Crab Walk Hip Thrust 8. Shinbox Knee Up 3x@
9. Hip Bridge/Thrust x5
Work B – Split class in half
Work B – Split class in half
Team 1 – 5 minutes
Team 1 – 5 minutes
- KB Thruster x10
- Farmer’s Walk - KB Swing/RDL x10
- Plank Row x5@ - KB Tactical Lunge
- KB Row x5@
Team 2 – Striking
Team 2 – 5 minutes Med Balls
- Jab x5
- Straight x5 - Overhead Slam x5
- L Hook x5 - Lateral Skip (To-And-Back)
- R Hook x5 - Chest Throw x4
- L Upper Cut x5
Accessory Work
- R Upper Cut x5
- Y,T,W,L
Accessory Work
- Frog Pumps
- Y,T,W,L
- Frog Pumps
6/6/18 6/13/18
Work A - Flow Work A - Flow
1. Start in tall stance 1. Start in tall stance
2. Walk hands to plank 2. Walk hands to plank
3. Tick tock 1-3 steps each side 3. Tick tock 1-3 steps each side
a. Optional hand raise i. Optional hand raise
4. Shoulder rotations 4. Shoulder rotations
a. Optional knees on ground i. Optional knees on ground
5. Lunge sequence 5. Lunge sequence
6. Shinbox 6. Shinbox
7. Windshield Wiper 3x 7. Windshield Wiper 3x
8. Shinbox Knee Up 3x@ 8. Shinbox Knee Up 3x@
9. Hip Bridge/Thrust x5 9. Hip Bridge/Thrust x5
Work B – Split class in half Work B – Split class in half
Team 1 – 5 minutes Strength Emphasis – 5 minutes
- KB Thruster x10 - KB Goblet Squat x5
- Farmer’s Walk - Push-Up x5
- Halo x3@
Team 1 – 5 minutes (KB)
Team 2 – 5 minutes Sand Bag
- KB Swing/RDL x10
- Shouldering x3@ - KB Tactical Lunge
- Quadruped Drag - KB Row x5@
- Zercher Position Walking Lunges
Team 2 – 5 minutes (Stability Ball)
Accessory Work
- Pike x10
- Y,T,W,L - Hamstring Curl x10
- Frog Pumps - Pot Stirrers x10
6/20/18 6/27/18
Work A - Flow Work A - Flow
1. Start in tall stance 1. Start in tall stance
2. Walk hands to plank 2. Walk hands to plank
3. Tick tock 1-3 steps each side 3. Tick tock 1-3 steps each side
4. Optional hand raise 4. Optional hand raise
5. Shoulder rotations 5. Shoulder rotations
6. Optional knees on ground 6. Optional knees on ground
7. Lunge sequence 7. Lunge sequence
8. Shinbox 8. Shinbox
9. Windshield Wiper 3x 9. Windshield Wiper 3x
10. Shinbox Knee Up 3x@ 10. Shinbox Knee Up 3x@
11. Hip Bridge/Thrust x5 11. Hip Bridge/Thrust x5
Work B – Split class in half Work B – Split class in half
Strength Emphasis – 5 minutes Strength Emphasis – 5 minutes
- KB Deadlift x5 - KB Goblet Squat x5
- Row x5 - Push-Up x5
Team 1 – 5 minutes (KB) Team 1 – 5 minutes (KB)
- KB Swing/RDL x10 - KB Thruster x10
- Bounding Skip - Farmer’s Walk
- Knees-to-Toes x5@ - Russian Twist x5@
Team 2 – 5 minutes (Med Ball) Team 2 – 5 minutes Battle Ropes
- Overhead Slam x5 - Overhead Slam x5
- Lateral Skip (To-And-Back) - Circles x5
- Chest Throw x4 - Slashes x5

Ran late and didn’t set up anything for 7/11/18

7/18/18 8/1/18
Warm-Up - Flow Warm-Up - Flow
1. Start in tall stance 1. 1.Start in tall stance
2. Walk hands to plank 2. Walk hands to plank
3. Tick tock 1-3 steps each side 3. Tick tock 1-3 steps each side
4. Optional hand raise 4. Optional hand raise
5. Shoulder rotations 5. Shoulder rotations
6. Optional knees on ground 6. Optional knees on ground
7. Lunge sequence 7. Lunge sequence
8. Shinbox 8. Shinbox
9. Windshield Wiper 3x 9. Windshield Wiper 3x
10. Shinbox Knee Up 3x@ 10. Shinbox Knee Up 3x@
11. Hip Bridge/Thrust x5 11. Hip Bridge/Thrust x5
Strength Emphasis – 5 minutes Strength Emphasis – 5 minutes
- KB Deadlift x5 - KB Squat x5
- Row x5 - Press x5
Team 1 – 5 minutes (KB) Team 1 – 5 minutes (KB)
- KB Swing/RDL x10 - KB Swing/RDL x10
- KB Tactical Lunge - Lateral Jump
- Halo x5@ - Plank Row x5@
Team 2 – 5 minutes Battle Ropes Team 2 – 5 minutes Sand Bag
- Overhead Slam x5 - Shouldering x3@
- Circles x5 - Quadruped Drag
- Slashes x5 - Zercher Position Walking Lunges
Accessory Work Accessory Work
- Y,T,W,L - Band Pull Aparts
- Frog Pumps - X Band March
8/8/18
Warm-Up - Flow
1. 1.Start in tall stance
2. Walk hands to plank
3. Tick tock 1-3 steps each side
4. Optional hand raise
5. Shoulder rotations
6. Optional knees on ground
7. Lunge sequence
8. Shinbox
9. Windshield Wiper 3x
10. Shinbox Knee Up 3x@
11. Hip Bridge/Thrust x5
Strength Emphasis – 5 minutes
- KB Deadlift x5
- Row x5
Team 1 – 5 minutes (KB)
- KB Swing/RDL x10
- Alligator Crawl
- Heavy Bag Elbows x5
Team 2 – 6 mins (2 mins/exercise) (Medley)
- TRX: Row
- Sand Bag: Zercher Carry Lunge
- Tire: Sledgehammer
Accessory Work
- Band Pull Aparts
- X Band March