u/GRD403

Monday August 17: Redline

stations: 9

pods: 1

sets: 5

laps: 1

timing:

set 1: 20” work 5” rest

set 2: 30” work 5” rest

set 3: 40” work 5” rest

set 4: 50” work 5” rest

set 5: 60” work 20” rest

1. battle ropes singles
2. ski erg regular
3. sled push
4. softbox speed step over
5. bike erg seated
6. kettlebell speed step over
7. row erg
8. dumbbell double ski stance hang clean + push press
9. balance trainer reverse burpees

Tuesday August 18: Maximus

Stations: 9

Pods: 3

Sets: 4

Lap: 1

Timing: 40/20, 30/20, 30/20, 30/25 + BW reel at the end of each pod

1. barbell rdl
2. dumbbell flat bench press
3. dumbbell lateral raise
4. dumbbell box seated shoulder press
5. kettlebell unilateral row
6. ybell double racked forward lunge
7. barbell bicep curl
8. deadball shouldered squat
9. ghr hamstring curl tempo

bw reel:

1. straight leg toe touch, v sit up (x2)
2. bicycle crunch, flutter kicks cross over (x2)
3. heel touch, butterfly sit up (x2)

Wednesday August 19: Triple Threat

Stations: 12

Pods: 1

Sets: 3

Laps: 1

Timing:

set 1: 20” work 10” rest

set 2: 40” work 20” rest

set 3: 60” work 30” rest

1. row erg
2. dumbbell punches 4x high + 4x straight
3. suspension trainer 4x shuffle + 4x drop lunges
4. plate russian twist
5. ski erg regular
6. balance trainer single dumbbell power chops & jump
7. 10x high knees + 2x softbox step up
8. shuttle sprint with lateral jumps
9. yogi plank
10. bike erg seated
11. burpee over dumbbell step low
12. 5x deadball ground to overhead + 2x squat jumps (no slam)

Thursday August 20: Pinnacle

Stations: 10 (5 combo stations. Each station has upper body OR lower body exercise)

station 1, 3, 4, and 5 - combo set is either upper OR lower + either mobility OR core

station 2 - combo set is peak lift + rest

Pods: 1

Sets: 4 combo sets

Laps: 1

Timing: 35” Work 20” Rest

Upper Body:

1. landmine bent over row unilateral tempo
2. dumbbell bench seated shoulder press neutral grip
3. 5 ybell front raise + 5 ybell lat raise
4. barbell bicep partials x3
5. kettlebell upright row

Lower Body:

1. landmine goblet split squat one & half
2. dumbbell alternate reverse lunge
3. softbox ybell eccentric step down
4. barbell front squat pulse
5. kettlebell deadlift single leg left

Core/Mobility:

1. 90 to 90 dynamic rotations OR leg climb alternating
2. rest
3. dynamic kneeling frog rotation OR butterfly sit ups
4. superman squat sueeze OR plank feet twists
5. four point extension on knees OR reverse crunches

Friday August 21: Down Under

stations: 10

pods: 1

lap: 1

timing:

Stations 5&10: 3'40" work, 20" rest, 1 set

Rest of stations: 40" work, 20" rest, 4 sets

Cardio:

1. soft box jump
2. ybell burpee deadlift
3. kettlebell swing
4. dumbbell double ski stance hang squat clean + press
5. row erg
6. sandbag squat + upright row
7. medicine ball 4x shuffle + 1x squat jump
8. deadball over shoulder throw
9. dumbbell snatch single from floor
10. bike erg

Resistance

1. single kb racked box step up alternating
2. ybell tricep kickbacks
3. kettlebell single sumo deadlift
4. dumbbell bicep curl
5. dumbbell forward lunges
6. sandbag kneeling arc press
7. medicine ball push up alternating
8. deadball shouldered squat + alternating reverse lunge
9. dumbbell flat bench press
10. barbell front squat

Saturday August 22: Spartan

stations: 15

pods: 3 (pods 1&3 have 6 stations, pod 2 has 3)

timing:

pods 1&3: 40" work, 15" rest. 1 set. 3 laps

pod 2: 5' work per erg, ygig

1. 5 ybell suitcase squats + 2 bw jump squats
2. agility box forward and backward run
3. dumbbell flat bench alternate chest press
4. ghr ab roll
5. kettlebell suitcase row
6. ybell single thruster
7. ski erg (team 2)
8. bike erg and burpee combo
9. rower sprints ygig
10. deadball shouldered squats + alternating reverse lunge
11. balance trainer plank + alternate knee to elbow
12. 10m shuttle runs
13. dumbbell double half kneeling neutral grip shoulder press
14. 10x dumbbell punches + 2x sumo snatches
15. softbox jump staggered feet

Sunday August 23: Pegasus

Stations: 12

Pods: 1

Sets: 3

Laps: 1

Timing: 30" resistance work, 20" bodyweight work, 15" rest

1. kettlebell rdl
2. barbell standing shoulder press
3. revo backloaded reverse lunge
4. suspension trainer close grip row
5. dumbbell alternate bicep curl
6. dumbbell suitcase squat
7. sandbag bent over row wide grip
8. ybell plate calf raises
9. dumbbell upright row close
10. bench plate good morning
11. plate tricep extension
12. kettlebell cossack squat

bw work: yogy push up, speed squats, lunge reverse half range

Monday August 10: Threshold

stations: 10

pods: 1

sets: 1

laps: 1

timing: 3' work 45” rest

1. ski erg regular
2. barbell back loaded reverse lunges
3. ybell half burpee + push up
4. row erg
5. softbox deadball weighted grapevine step over
6. dumbbell single clean and squat press
7. sled push
8. bike erg
9. kettlebell single arm swing
10. dumbbell floor press alternating

Tuesday August 11: Titans

Stations: 9

Pods: 3

Sets: 4

Lap: 1

Timing:

set 1-3: 35” work 25” rest.

set 4: 35” work 30” rest.

1. olympic barbell rdl tempo
2. dumbbell bench incline chest press
3. ybell box seated tricep extension
4. power band straight arm pulldowns
5. kettlebell racked lunge alt 5x5
6. barbell bent over row underhand grip
7. dumbbell squat & press
8. dumbbell soft box step up
9. revo reverse curl

Wednesday August 12: Varsity

Stations: 9

Pods: 1

Sets: 3 sets on lap1, 1 set on laps 2 and 3

Laps: 3

Timing:

Lap 1: 20” work 10” rest.

Lap 2: 40” work 20” rest.

Lap 3: 60” work 30” rest.

1. battle ropes 20x normal + 10x lat hops
2. alternate curtsey lunge
3. ski erg
4. 5x push up + 2x toe taps
5. box prisoner squat jump
6. dumbbell overhead swing + push press
7. bike erg sprint
8. 10x a steps + 2x burpees
9. shuttle sprint

Thursday August 13: Fifty Fifty

Stations: 10 (each station has upper body OR lower body exercise)

Pods: 1

Sets: 4

Laps: 1

Timing:

Set 1: 45” Work 20” Rest

Set 2: 40” Work 20” Rest

Set 3: 35” Work 20” Rest

Set 4: 25” Work 20” Rest

Upper Body:

1. plyo box seated single revo bar shoulder press
2. dumbbell softbox chest press
3. ybell double bicep curl twist center grip
4. dumbbell bench flat chest fly
5. sandbag bent over row and upright row pyramid
6. dumbbell snatch
7. dumbbell glute bridge tri extension
8. kettlebell alternate floor row neutral grip
9. swiss ball plate reverse fly
10. suspension trainer neutral grip row

Lower Body:

1. revo good morning - back loaded
2. softbox dumbbells weighted grapevine step over
3. ybell plate calf raises
4. bench double leg arches
5. sandbag hip thruster
6. dumbbell goblet squat pulse
7. dumbbell weighted step down
8. kettlebell conventional deadlift pause
9. swiss ball lying leg curl
10. suspension trainer squat pistol pulses 5x5

Friday August 14: The 9's

Stations: 9 combo stations (aim for 9 reps of primary exercise (a), then 9 reps of secondary exercise (b) if there's time)

Pods: 1

Sets: 2

Laps: 2

Timing:

Set 1: 45” work 15” rest

Set 2: 45” work 20” rest

1. dumbbell double ski stance hang clean + push press
2. dumbbell squat
3. soft box explosive incline push ups
4. soft box tricep dips
5. ybell single crunch + extension
6. ybell single russian twist
7. ski erg regular
8. pendulum lunge
9. single dumbbell single leg forward lunge
10. dumbbell snatch single from hang position
11. suspension trainer in out squat jump
12. suspension trainer neutral grip row
13. kettlebell single half kneeling overhead press - horn grip
14. kettlebell single swing low pull
15. bike erg seated
16. agility box 2 foot lateral hops
17. shuttle sprint
18. no jump burpee

Saturday August 15: Heroes Hollywood

Stations: 18

Pods: 1

Set: 1

Laps: 3

Timing: 40” work 15” rest

1. ski erg partnered
2. ybell single thruster
3. dumbbell single step trainer reverse lunge
4. balance trainer push up partnered
5. dumbbell alt bicep curl and shoulder press
6. partnered box jump
7. suspension trainer close grip row
8. single kettlebell rdl partnered
9. deadball over shoulder throw partnered
10. bike erg seated
11. 5x prisoner squats + 2x burpees partnered
12. hamstring walk outs
13. bench tricep dips knee 90
14. rowing machine partnered
15. bear crawls back and forth short partnered
16. sled push
17. ybell woodchops 5x5 partnered
18. medicine ball lunge jump

Sunday August 16: All Star

Stations: 12

Pods: 4

sets: 1

laps: 3

Timing: 40" work, 20" rest

1. barbell back rack sumo squat pulse
2. palte backloaded forward lunges
3. flutter kick
4. chin up overhand grip
5. ybell double tricep push up + double row top grip
6. barbell bicep curl
7. dumbbell rdl
8. double kb front rack sumo squat
9. deadball hip thruster
10. dumbbell flat bench press neutral grip
11. dumbbell box seated arnold press
12. ghr knee tucks

Monday August 3: Threshold

stations: 10

pods: 1

sets: 1

laps: 1

timing: 3' work 45” rest

1. ski erg regular
2. barbell back loaded reverse lunges
3. barbell push press
4. bike erg
5. dumbbell half burpee + push up
6. ybell double hammer curl + squat + press center grip
7. sled push
8. row erg
9. 10x plate russian twist + 10x plate situps

Tuesday August 4: Titans

Stations: 9

Pods: 3

Sets: 4

Lap: 1

Timing:

set 1-3: 35” work 25” rest.

set 4: 35” work 30” rest.

1. sandbag deadlift + row
2. kettlebell suitcase squat heel raised
3. barbell standing shoulder press
4. power band tricep pulldowns
5. dumbbell bench incline chest press
6. dumbbell forward lunges
7. revo reverse curl one & half
8. landmine goblet curtsey lunges
9. ybell double bent over row twist center grip tempo

Wednesday August 5: Varsity

Stations: 9

Pods: 1

Sets: 3 sets on lap1, 1 set on laps 2 and 3

Laps: 3

Timing:

Lap 1: 20” work 10” rest.

Lap 2: 40” work 20” rest.

Lap 3: 60” work 30” rest.

1. battle ropes 10x squat 10x standing
2. 2x step trainer jump on-off + 4x shuffle
3. ski erg explosive
4. medicine ball 4x shuffle + 1x squat jump
5. dumbbell punches 4x high + 4x straight
6. ybell alternate reverse lunge + double hammer curl
7. bike erg sprint
8. hollow hold knee to opposite elbow
9. shuttle sprint + 3x squat jumps

Thursday August 6: Fifty Fifty

Stations: 10 (each station has upper body OR lower body exercise)

Pods: 1

Sets: 4

Laps: 1

Timing:

Set 1: 45” Work 20” Rest

Set 2: 40” Work 20” Rest

Set 3: 35” Work 20” Rest

Set 4: 25” Work 20” Rest

Upper Body:

1. revo double arm bent over row
2. ybell single standing tricep extension
3. barbell bicep curl
4. dumbbell bench arnold press
5. kettlebell alternate floor row wide grip
6. power band upright row rapids
7. balance trainer chest press
8. dumbbell renegade row
9. plate crunch & press
10. barbell 3 way row combo

Lower Body:

1. revo double squat
2. ybell double alternate front rack reverse lunge center grip
3. barbell back rack sumo squat
4. dumbbell bench bulgarian split squat
5. kettlebell rack squat
6. power bands track side walks
7. dumbbell goblet duck and weave
8. dumbbell rdl staggered
9. plate leg raise + reach
10. barbell calf raises

Friday August 7: The 9's

Stations: 9 combo stations (aim for 9 reps of primary exercise (a), then 9 reps of secondary exercise (b) if there's time)

Pods: 1

Sets: 2

Laps: 2

Timing:

Set 1: 45” work 15” rest

Set 2: 45” work 20” rest

1. revo shoulder press
2. revo backloaded reverse lunge
3. ski erg regular
4. straddle mountain climber
5. kettlebell suitcase row
6. predator jack
7. slides glute bridge hamstring curl
8. v sit up
9. dumbbell overhead swing + push press
10. plyo lunge ground touch
11. hanging knee raises
12. burpee + bar touch
13. barbell hang pull + high row
14. barbell front squat
15. dumbbell single deadlift
16. dumbbell single push up + alternating leg raise
17. bike erg seated
18. A steps

Saturday August 8: Heroes Hollywood

Stations: 18

Pods: 1

Set: 1

Laps: 3

Timing: 40” work 15” rest

1. dumbbell tricep kickbacks
2. dumbbell rdl partnered
3. hip thruster pause partnered
4. revo thruster partnered
5. kettlebell swing partnered
6. dumbbell bench incline chest press partnered
7. suspension trainer rear delt raise
8. dumbbell single goblet squat partnered
9. kettlebell gorilla row partnered
10. box jump partnered
11. speed sprawl partnered
12. dumbbell goblet reverse lunge + twist
13. medicine ball single leg jackknife partnered
14. ybell sorawl lateral jump partnered
15. shuttle run partnered
16. lateral line hop
17. rowing machine v2 partnered
18. ski erg partnered

Sunday August 9: All Star

Stations: 12

Pods: 4

sets: 1

laps: 3

Timing: 40" work, 20" rest

1. olympic barbell front squat
2. kettlebell step trainer alternate reverse lunge
3. activation band hollow hold + hip flexion
4. suspension trainer neutral grip row
5. ybell seated shoulder press
6. ghr moving plank + knee tuck
7. deadball on chest good morning
8. dumbbell box step ups alternating
9. balance trainer crunch
10. revo upright row
11. dumbbell flat bench press
12. barbell rdl + underhand grip row

Monday July 27: Threshold

stations: 10

pods: 1

sets: 1

laps: 1

timing: 3' work 45” rest

1. bike erg
2. olympic barbell back loaded forward lunges
3. 5x riser hop + 2x push up
4. ski erg regular
5. dumbbell single alternating devils press
6. dumbbell suitcase squat jumps
7. sled push
8. row erg
9. single kb racked box step up alternating
10. 5 kettlebell swing and 5 kettlebell squat combo

Tuesday July 28: Titans

Stations: 9

Pods: 3

Sets: 4

Lap: 1

Timing:

set 1-3: 35” work 25” rest.

set 4: 35” work 30” rest.

1. barbell rdl + hang high pull
2. deadball step trainer bear hug bulgarian
3. dumbbell bench incline chest press
4. pull up banded
5. dumbbell racked forward lunge
6. ybell double lying tricep extension tempo
7. dumbbell single arm push press 5 each side
8. olym[ic abrbell pendlay row
9. kettlebell suitcase squat

Wednesday July 29: Varsity

Stations: 9

Pods: 1

Sets: 3 sets on lap1, 1 set on laps 2 and 3

Laps: 3

Timing:

Lap 1: 20” work 10” rest.

Lap 2: 40” work 20” rest.

Lap 3: 60” work 30” rest.

1. battle ropes singles
2. half burpee
3. bike erg seated
4. slides 5x knee tuck 2x shoulder touch
5. hyrox cruise (row erg)
6. ybell suitcase squat jumps
7. ybell single alternate clean + lunge
8. agility box hurdle forward hurdle jump + back pedal
9. shuttle sprint

Thursday July 30: Fifty Fifty

Stations: 10 (each station has upper body OR lower body exercise)

Pods: 1

Sets: 4

Laps: 1

Timing:

Set 1: 45” Work 20” Rest

Set 2: 40” Work 20” Rest

Set 3: 35” Work 20” Rest

Set 4: 25” Work 20” Rest

Upper Body:

1. dumbbell flat bench press neutral grip
2. barbell bent over row overhand grip
3. dumbbell bicep curl alternating
4. kettlebell single clean and strict press
5. ybell double push up + row top grip
6. plate lying tricep extensions
7. revo iso hold squat + press
8. power band high rear delt fly
9. dumbbell single goblet row pulse
10. barbell push press

Lower Body:

1. dumbbell front squats
2. barbell front rack forward lunge
3. dumbbell curtsey lunge
4. kettlebell single riser calf raise
5. ybell double pick up center grip
6. plate hip thruster
7. revo zercher sumo squat pulse
8. power band back squat tempo 4-0-1
9. dumbbell rdl single leg
10. barbell rdl

Friday July 31: The 9's

Stations: 9 combo stations (aim for 9 reps of primary exercise (a), then 9 reps of secondary exercise (b) if there's time)

Pods: 1

Sets: 2

Laps: 2

Timing:

Set 1: 45” work 15” rest

Set 2: 45” work 20” rest

1. ybell double push up + row top grip
2. ybell single crunch + punch
3. revo forward lunge
4. revo squat jump
5. dumbbel lrdl
6. dumbbell overhead swing + push press
7. kettlebell suitcase squat
8. kettlebell squat + upright row
9. GHR knee tucks
10. GHR ab roll
11. hanging knee raises
12. burpee + bar touch
13. barbell front squat
14. barbell hang clean
15. dumbbell snatch single from hang position
16. dumbbell single sumo goblet squat
17. bike erg seated
18. yogy push up

Saturday August 1: Heroes Hollywood

Stations: 18

Pods: 1

Set: 1

Laps: 3

Timing: 40” work 15” rest

1. dumbbell punches into push up
2. medicine ball russian twists partnered
3. ybell squat jump and punch partnered
4. bike erg sprint partnered
5. ybell sprawls partnered
6. hip thruster pause partnered
7. power band overhead tricep extension
8. revo thruster partnered
9. deadball sumo deadlift (heavy)
10. revo forward lunge partnered
11. plate bent over row + rear delt fly
12. kettlebell swing partnered
13. kettlebell goblet squat partnered
14. balance trainer push up partnered
15. hollow hold knee to opposite elbow
16. soft box explosive step ups partnered
17. ski erg endurance partnered
18. shuttle run partnered

Sunday August 2: All Star

Stations: 12

Pods: 4

sets: 1

laps: 3

Timing: 40" work, 20" rest

1. double kb squat elevated heels
2. dumbbell forward lunges pulse
3. deadball on chest good morning
4. chin up banded
5. barbell bent over row overhand grip
6. ybell seated shoulder press
7. landmine sumo deadlift tempo
8. dumbbell soft box step over
9. GHR hamstring curl tempo
10. dumbbell flat bench press
11. revo upright row
12. balance trainer diamond push up

Monday July 20: Threshold

stations: 10

pods: 1

sets: 1

laps: 1

timing: 3' work 45” rest

1. row erg
2. olympic barbell back loaded forward lunges
3. burpee + jump on plate
4. ski erg regular
5. double dumbbell hang clean + push press
6. dumbbell sumo squat + bicep curl
7. sled push
8. bike erg
9. double kb front rack march
10. soft box jump and pulses

Tuesday July 21: Titans

Stations: 9

Pods: 3

Sets: 4

Lap: 1

Timing:

set 1-3: 35” work 25” rest.

set 4: 35” work 30” rest.

1. barbell bicep curl
2. barbell rdl
3. ybell double lying tricep extension
4. dumbbell bench incline chest press
5. kettlebell unilateral row
6. step trainer calf raises (riser) revo bar
7. deadball shouldered squat
8. GHR knee tucks
9. dumbbell walking lunge

Wednesday July 22: Varsity

Stations: 9

Pods: 1

Sets: 3 sets on lap1, 1 set on laps 2 and 3

Laps: 3

Timing:

Lap 1: 20” work 10” rest.

Lap 2: 40” work 20” rest.

Lap 3: 60” work 30” rest.

1. battle rope 10 singles 5 doubles
2. ab crunch and twist
3. 2x step trainer jump on-off + 4x shuffle
4. bike erg
5. dumbbell double hang snatch
6. soft box 1x hop + 1x burpee
7. ski erg regular
8. split jump
9. 10x frog squats+ 2x inchworms

Thursday July 23: Fifty Fifty

Stations: 10 (each station has upper body OR lower body exercise)

Pods: 1

Sets: 4

Laps: 1

Timing:

Set 1: 45” Work 20” Rest

Set 2: 40” Work 20” Rest

Set 3: 35” Work 20” Rest

Set 4: 25” Work 20” Rest

Upper Body:

1. balance trainer diamond push up
2. dumbbell bicep curls
3. dumbbell flat bench press neutral grip
4. kettlebell unilateral row
5. ybell seated shoulder press
6. plate straight arm twists
7. power band high rear delt fly
8. revo lying tricep extension
9. dumbbell bent over fly
10. barbell upright row

Lower Body:

1. balance trainer hip thruster 2 sec pause
2. dumbbell racked reverse lunge v2 arm position
3. dumbbell front squats
4. kettlebell single riser calf raise
5. ybell double pick up center grip
6. plate hip thruster
7. power band good morning
8. revo zercher curtsey squat
9. dumbbell lateral lunge
10. barbell rdl

Friday July 24: The 9's

Stations: 9 combo stations (aim for 9 reps of primary exercise (a), then 9 reps of secondary exercise (b) if there's time)

Pods: 1

Sets: 2

Laps: 2

Timing:

Set 1: 45” work 15” rest

Set 2: 45” work 20” rest

1. revo back squat
2. revo forward lunge
3. dumbbell single arm rdl
4. burpee over dumbbell step high
5. bike erg
6. toe squats
7. dumbbell single push press (side grip)
8. dumbbell snatch single from floor
9. yogy push up
10. agility box half court squats
11. chin up overhand grip
12. power band tricep pulldowns
13. ybell double tricep push up top grip
14. ybell double bicep curl center grip
15. kettlebell clean single leg reverse lunge
16. kettlebell bent over single arm row
17. ski erg regular
18. straight arm crunch

Saturday July 25: Heroes Hollywood

Stations: 18

Pods: 1

Set: 1

Laps: 3

Timing: 40” work 15” rest

1. burpee hands off partnered
2. ybell single squat curl + press partnered
3. ybell russian twist partnered
4. step trainer explosive step over partnered
5. bike erg sprint partnered
6. inchworm toe touch + push up partnered
7. power band box seated lat pulldowns
8. revo shouldered press partnered
9. kettlebell single suitcase rdl
10. revo forward lunge partnered
11. kettlebell box bent over row partnered
12. dumbbell glute bridge tri extension
13. balance trainer push up partnered
14. kettlebell swing partnered
15. plank feet twists
16. ski erg endurance partnered
17. partnered box jump
18. shuttle sprint partnered

Sunday July 26: All Star

Stations: 12

Pods: 4

sets: 1

laps: 3

Timing: 40" work, 20" rest

1. deadball pulse squats
2. kettlebell racked sumo squat
3. GHR push up knee tuck
4. suspension trainer neutral grip row
5. barbell standing shoulder press
6. balance trainer hip thruster
7. 5 ybell reverse lunges left + 5 ybell reverse lunges right
8. barbell wide grip rdl
9. medicine ball crunch
10. dumbbell flat bench press neutral grip
11. dumbbell bent over single row + double row
12. dumbbell sumo squat + curl + press

Monday July 13: Pipeline

stations: 9

pods: 1

sets: 1

laps: 4

timing: 40” work 20” rest

1. battle ropes singles
2. bike erg sprint
3. burpee natural goofy
4. GHR ab roll
5. ski erg explosive
6. softbox deadball weighted grapevine step over
7. sandbag backloaded pendulum lunge
8. ybell squat press under grip
9. agility box sprint and lateral hop

Tuesday July 14: Tokyo Disco

Stations: 12

Pods: 2

Sets: 3

Lap: 1

Timing: 35” work 25” rest

1. medicine ball push up alternating
2. kettlebell alternate floor row neutral grip
3. dumbbell alternate arm shoulder press
4. ybell double bicep curl center grip tempo
5. dumbbell bench close grip tricep press
6. chin up overhand grip hold
7. plate calf raises hold
8. deadball sumo squat pause
9. dumbbell softbox step up single rack alternating
10. plyo box revo seated good morning tempo
11. barbell front squat
12. barbell rdl

Wednesday July 15: Athletica

Stations: 9

Pods: 3

Sets: 4

Laps: 2

Timing: 20” work 10” rest

1. dumbbell devils press single
2. bike erg sprint
3. 90 degree jump turns
4. soft box explosive incline push ups
5. step trainer sprawl double tap shuffle
6. sled centr push sprint
7. butterfly sit ups
8. ski erg regular
9. agility box hurdle u line shuffle

Thursday July 16: Zeus

Stations: 9

Pods: 3

Sets: 2

Laps: 2

Timing: 35” Work 25” Rest

Upper Body:

1. dumbbell flat bench press with 2 sec pause
2. dumbbell bent over row underhand grip alternate
3. revo bicep drag curl
4. chin up overhand grip
5. barbell hoffman press
6. soft box incline push up + claps
7. dumbbell front raise side eccentric
8. ybell double lying tricep extension tempo
9. kettlebell unilateral row

Lower Body:

1. dumbbell bench racked box squat one & half
2. dumbbell rdl staggered
3. revo forward lunge one & half
4. barbell back rack sumo squat one & half
5. barbell calf raises
6. soft box plate hip thruster
7. dumbbell single heel elevated goblet squat hold
8. ybell lateral lunge
9. double kb front rack march

Friday July 17: Miami Nights

Stations: 12

Pods: 3

Sets: 1

Laps: 3

Timing: 40” work 20” rest

1. ski erg regular
2. medicine ball plyo lunge + twist
3. bike erg seated
4. 5x deadball ground to overhead + 2x sprawl (no slam)
5. suspension trainer wide grip row tempo 4-0-1
6. kettlebell conventional deadlift pause
7. seated dumbbell shoulder press
8. dumbbell soft box step up
9. straight arm crunch
10. yogi plank
11. staggered squat jump
12. burpee

Saturday July 18: Riddler

stations: 18

pods: 6

Laps: 2

Timing:

Lap 1: 60/20, 1 set per station

Lap 2: 30/10 (set 1) and 30/15 (set 2)

1. softbox approach box jump
2. ski erg regular
3. medicine ball russian twist
4. ybell box seated tricep extension
5. dumbbell bench seated alternate shoulder press
6. mountain climber diagonal slow
7. deadball squat throw & catch
8. bike erg sprint
9. weighted trophy lifts
10. kettlebell rack squat
11. kettlebell rdl
12. yogy push up
13. cone 10x fast feet + 2x burpee each side
14. row erg
15. dumbbell butterfly sits reverse fly
16. barbell over head hold reverse lunge
17. barbell upright row
18. plank elbows extended

Sunday July 19: The Piston

Stations: 12

Pods: 1

Sets: 1

Laps: 3

Timing:

lap 1 & 2: 35” work 25” rest

lap 3: 40” work 20” rest

1. revo rdl alternate single leg
2. balance trainer dumbbell chest fly
3. ybell suitcase squat one & half
4. suspension trainer neutral grip row plus knee drive
5. kettlebell double lean+ step up
6. deadball leg raise
7. dumbbell bench incline chest press neutral grip
8. GHR hamstring curl tempo
9. barbell bent over row underhand grip
10. plate double forward lunge
11. barbell standing shoulder press
12. plank pulses

Monday July 6: Pipeline

stations: 9

pods: 1

sets: 1

laps: 4

timing: 40” work 20” rest

1. battle ropes 10x singles 5 doubles
2. ski erg regular
3. deadball ground to shoulder & reverse lunge
4. ybell skier swing + shoulder press
5. sit up into incline box push up
6. bike erg sprint
7. flutter kick
8. dumbbell single thruster
9. shuttle sprint

Tuesday July 7: Tokyo Disco

Stations: 12

Pods: 2

Sets: 3

Lap: 1

Timing: 35” work 25” rest

1. dumbbell flat bench alternate chest press
2. kettlebell alternate floor row neutral grip
3. revo front raise tempo
4. ybell seated shoulder press one & half
5. dumbbell rear delt kickback
6. chin up banded hold
7. single kb racked box step up alternating
8. sandbag good morning
9. plate backloaded reverse lunges
10. GHR hamstring curls
11. dumbbell suitcase squat pause
12. barbell rdl

Wednesday July 8: Athletica

Stations: 9

Pods: 3

Sets: 4

Laps: 2

Timing: 20” work 10” rest

1. kettlebell swing
2. box explosive tep up
3. burpee over dumbbell step low
4. double leg mountain climber
5. ski erg explosive
6. cones deadball shuttle sprints place & carry
7. squat mid point alternate reverse lunges
8. bike erg sprint
9. dumbbell double clean and press

Thursday July 9: Zeus

Stations: 9

Pods: 3

Sets: 2

Laps: 2

Timing: 35” Work 25” Rest

Upper Body:

1. revo kneeling shoulder press
2. dumbbell bent over row underhand grip
3. barbell bicep curl
4. barbell shoulder press pulse
5. plate straight arm twists
6. kettlebell softbox bent over row
7. dumbbell lateral raise bent arm
8. dumbbell incline bench press 2 sec pause
9. ybell dpuble lying tricep extension tempo

Lower Body:

1. revo forward lunge pulse
2. dumbbell curtsey lunge
3. barbell rdl single leg
4. barbell back rack sumo squat one & half
5. plate cossack squat
6. single kb racked box step up alternating
7. dumbbell box bulgarian squat
8. dumbbell rdl
9. ybell riser calf raise

Friday July 10: Miami Nights

Stations: 12

Pods: 3

Sets: 1

Laps: 3

Timing: 40” work 20” rest

1. soft box explosive step ups
2. ski erg
3. bike erg seated
4. barbell squat press
5. ybell double renegade row
6. dumbbell bench seated alternate shoulder press
7. dumbbell rdl
8. kettlebell suitcase squat
9. speed sprawls
10. plyo lunges
11. bicycle ab crunch
12. push up jack

Saturday July 11: Riddler

stations: 18

pods: 6

Laps: 2

Timing:

Lap 1: 60/20, 1 set per station

Lap 2: 30/10 (set 1) and 30/15 (set 2)

1. ybell landmine rotation
2. ski erg regular
3. ybell flutter kicks
4. dumbbell bench seated shoulder press
5. dumbbell snatch single from hang position
6. dumbbell plank cross body pick up
7. agility box lateral run with tap
8. row erg
9. medicine ball jackknife
10. chin up underhand grip
11. barbell rdl
12. activation band bicycles
13. 2x push ups + 2x sprawls + 2x seal jacks
14. soft box jump staggered feet
15. hollow hold
16. dumbbell sump squat + bicep curl
17. kettlebell racked lunge alt 5x5
18. plate around the world + standing twist single leg

Sunday July 12: The Piston

Stations: 12

Pods: 1

Sets: 1

Laps: 3

Timing:

lap 1 & 2: 35” work 25” rest

lap 3: 40” work 20” rest

1. dumbbell rdl + double row
2. dumbbell step trainer chest fly
3. single kb sumo goblet squat
4. power band tricep pulldowns tempo
5. revo overhead split squat
6. frozen v sit
7. dumbbell box bicep curl to arnold press
8. barbell conventio nal deadlift
9. sandbag bent over row offset grip pulse
10. single kb forward lunge alternating
11. ybell double bicep curl twist center grip
12. landmine rotation side to side

Monday June 29: Pipeline

stations: 9

pods: 1

sets: 1

laps: 4

timing: 40” work 20” rest

1. battle ropes 10x singles + burpee
2. ski erg explosive
3. plyo lunge
4. barbell squat press
5. balance trainer reverse burpees
6. soft box incline push up + claps
7. dumbbell double ski stance hang clean
8. ybell landmine rotation
9. deadball pick up cones shuffle

Tuesday June 30: Tokyo Disco

Stations: 12

Pods: 2

Sets: 3

Lap: 1

Timing: 35” work 25” rest

1. dumbbell bench flat press + pulse
2. plate bent over reverse fly
3. ybell seated shoulder press one & half
4. barbell bent over row underhand grip pause
5. dumbbell bicep curl pulse
6. deadhang scap squeeze
7. sandbag plyo box step up alternating backloaded
8. revo good morning - back loaded
9. barbell front rack forward lunge
10. GHR hamstring curl tempo
11. dumbbell suitcase squat one & half
12. kettlebell rdl

Wednesday July 1: Athletica

Stations: 9

Pods: 3

Sets: 4

Laps: 2

Timing: 20” work 10” rest

1. dumbbell punches
2. ski erg explosive
3. no jump burpee
4. ab crunch and twist
5. dynamic soft box cross over
6. deadball over shoulder throw
7. dumbbell double ski stance hang clean + reverse lunge
8. bike erg sprint
9. shuttle run pyramid push ups each end

Thursday July 2: Zeus

Stations: 9

Pods: 3

Sets: 2

Laps: 2

Timing: 35” Work 25” Rest

Upper Body:

1. revo front raise
2. ybell double bicep curl center grip
3. dumbbell floor press alternating
4. barbell push press
5. kettlebell single horn grip row
6. soft box tricep dips
7. barbell pendlay row
8. dumbbell bench flat chest fly
9. single kb half kneeling press

Lower Body:

1. revo zercher squat
2. ybell double step trainer bulgarian
3. dumbbell rdl
4. barbell back rack sumo squat
5. kettlebell lateral single leg lunge
6. soft box deadball hip thruster
7. barbell sumo squat
8. dumbbell forward lunges
9. single kb clean + reverse lunge alternating

Friday July 3: Miami Nights

Stations: 12

Pods: 3

Sets: 1

Laps: 3

Timing: 40” work 20” rest

1. ski erg regular
2. barbell squat + upright row
3. balance trainer jump on off + hands on burpee
4. dumbbell single alternating snatch
5. suspension trainer bicep curl + wide row
6. single kb alternate reverse lunges on step trainer
7. dumbbell rdl single leg
8. dumbbell bench arnold press
9. push up pulse
10. squat pulse combo x4
11. triple switch hold + 5x ice skater
12. burpee side

Saturday July 4: Riddler

stations: 18

pods: 6

Laps: 2

Timing:

Lap 1: 60/20, 1 set per station

Lap 2: 30/10 (set 1) and 30/15 (set 2)

1. bike erg seated
2. agility box hurdle lateral hurdle
3. butterfly situps
4. single kb forward lunge alternating
5. dumbbell bench incline chest press neutral grip
6. activation band bear row
7. soft box sprawl + step up
8. deadball over shoulder throw
9. leg climb alternating
10. chin up overhand grip
11. dumbbell front raise + lateral raise
12. slides push up knee tuck
13. ybell single thruster
14. ybell single sprawl lateral jump
15. inchworm (riser)
16. barbell wide grip rdl
17. dumbbell single racked hip extension to press
18. hamstring walk outs

Sunday July 5: The Piston

Stations: 12

Pods: 1

Sets: 1

Laps: 3

Timing:

lap 1 & 2: 35” work 25” rest

lap 3: 40” work 20” rest

1. sandbag rdl
2. dumbbell flat bench press neutral grip
3. kettlebell racked lunge alt 5x5
4. suspension trainer rear delt raise
5. dumbbell soft box step up
6. superman
7. revo shoulder press
8. revo good morning - back loaded tempo
9. barbell bent over row overhand grip
10. medicine ball squat and press
11. ybell plate calf raises
12. barbell bicep curl pause top squeeze

Monday June 22: Pipeline

stations: 9

pods: 1

sets: 1

laps: 4

timing: 40” work 20” rest

1. battle ropes singles
2. burpee push up pyramid
3. box prisoner squat jump
4. dumbbell double ski stance hang clean + push press
5. bicycle ab crunch
6. dumbbell softbox step up + knee drive
7. lunge with ybell low to high chop
8. ski erg explosive
9. shuttle sprint with lateral jumps

Tuesday June 23: Tokyo Disco

Stations: 12

Pods: 2

Sets: 3

Lap: 1

Timing: 35” work 25” rest

1. dumbbell flat bench press
2. barbell bicep curl
3. ybell seated shoulder press
4. barbell bent over row overhand grip
5. dumbbell box seated tricep extension
6. suspension trainer wide grip rows
7. dumbbell single heel elevated goblet squat pause 2 sec
8. kettlebell rdl
9. deadball curtsey alternating
10. GHR glute bridge hold + hamstring
11. plate overhead reverse lunge
12. revo rdl alternate single leg

Wednesday June 24: Athletica

Stations: 9

Pods: 3

Sets: 4

Laps: 2

Timing: 20” work 10” rest

1. agility box lateral run with tap
2. ski erg regular
3. dumbbell double ski stance hang clean + forward lunge
4. deadball throw and catch
5. 2x step trainer jump on-off + 4x shuffle
6. 10x plate russian twist + 10x plate situps
7. balance trainer mountain climber
8. bike erg
9. soft box jumps + hands off burpee

Thursday June 25: Zeus

Stations: 9

Pods: 3

Sets: 2

Laps: 2

Timing: 35” Work 25” Rest

Upper Body:

1. dumbbell soft box single arm row
2. kettlebell single kneeling overhead press - horn grip
3. dumbbell bench press
4. barbell bent over row underhand grip
5. ybell double lying tricep extension
6. olympic barbell push press
7. dumbbell alternate bicep curl
8. kettlebell upright row
9. slides spiderman push up

Lower Body:

1. dumbbell single side soft box step up
2. kettlebell goblet squat
3. dumbbell bench single leg elevated rdl
4. barbell alternating front rack reverse lunge
5. ybell lateral lunge
6. olympic barbell rdl pause
7. dumbbell sumo deadlift
8. kettlebell goblet split squat pause
9. slides hamstring curl

Friday June 26: Miami Nights

Stations: 12

Pods: 3

Sets: 1

Laps: 3

Timing: 40” work 20” rest

1. ski erg 5 strict pull 5 hinge pull
2. dumbbell double hang snatch
3. bike erg
4. soft box dumbbells weighted grapevine step over
5. suspension trainer close grip row
6. barbell standing shoulder press
7. kettlebell rdl
8. barbell sumo squat
9. lateral lunge + hop
10. squat jump pivot
11. yogy push up
12. fast feet sprawl

Saturday June 27: Riddler

stations: 18

pods: 6

Laps: 2

Timing:

Lap 1: 60/20, 1 set per station

Lap 2: 30/10 (set 1) and 30/15 (set 2)

1. ybell squat pulse + jump under grip
2. row erg
3. leg climb alternating
4. single kb racked box step up alternating
5. dumbbell bench incline chest press pronated grip
6. bicycle crunch 4 sec hold
7. dumbbell single alternating devils press
8. ski erg regular
9. lateral shoot throughs
10. dumbbell hammer curl
11. kettlebell goblet squat
12. sandbag leg raise
13. cones hail mary jump
14. bike erg seated
15. slides 4 point hold - alternate leg kick back
16. barbell glute bridge tri extension
17. deadball good morning
18. balance trainer crunch

Sunday June 28: The Piston

Stations: 12

Pods: 1

Sets: 1

Laps: 3

Timing:

lap 1 & 2: 35” work 25” rest

lap 3: 40” work 20” rest

1. swiss ball lying leg curl
2. dumbbell flat bench press neutral grip
3. dumbbell step trainer forward lunges
4. power band upright row rapids
5. dumbbell soft box step ups
6. seated knee to elbow
7. ybell double rack shoulder press center grip tempo
8. deadball on chest good morning
9. kettlebell alternate floor row neutral grip
10. revo back squat pulse
11. kettlebell single riser calf raise
12. barbell bicep partials x3

Monday June 15: Forty Five

Stations: 16

Pods: 4

Sets: 1

Laps: 3

Timing: 45" work 0" rest

1. box squat jump release feet
2. dumbbell devils press single
3. dumbbell single arm sumo squat + curl
4. row erg
5. hanging side knee raises
6. ybell double push up + row top grip
7. dumbbell alternate arm shoulder press
8. bike erg sprint
9. kettlebell single calf raise
10. kettlebell bent over single arm row
11. agility box hurdle u line shuffle
12. ski erg regular
13. balance trainer mountain climber
14. alternate leg forward lunge + twist
15. soft box tricep dips
16. no jump burpee

Tuesday June 16: Panthers

Stations: 14

Pods: 1

Sets: 3

Laps: 1

Timing: 35” work 20” rest

1. dumbbell single heel elevated goblet squat
2. barbell bicep curl
3. barbell rdl + overhand grip row
4. landmine goblet alternating reverse lunges
5. ybell double push press center grip
6. ybell single soft box cross over (slow)
7. balance trainer dumbbell chest fly tempo 4-0-1
8. double leg mountain climber
9. revo zercher sumo squat
10. revo kneeling tricep extension
11. kettlebell sumo deadlift
12. dumbbell incline press 5 left + 5 right
13. deadball alternate staggered good morning
14. plate lying sub scap

Wednesday June 17: 22

Stations: 18 (9 combo stations)

Pods: 3

Sets: 2 combo sets

Laps: 1

Timing: 45” work 15” rest.

1. plyo lunge switch jump same leg
2. dumbbell squat + alternate shoulder press
3. ski erg explosive
4. mountain climber diagonal speed
5. kettlebell swings 5 each side
6. squat pulse
7. soft box jumps + hands off burpee
8. 5x riser hop + 2x push up
9. bike erg sprint
10. straight arm crunch
11. kettlebell single arm clean from floor
12. spiderman low position touches
13. box explosive step up
14. row erg
15. moving plank
16. plate russian twist
17. deadball throw up squat and catch
18. balance trainer reverse burpees

Thursday June 18: Apollo

Stations: 7 (each station has upper body OR lower body exercise)

Pods: 3

Timing:

pod 1&3 - 35" work 25" rest, 4 sets, 1 lap

pod 2 - 11:45 work

Upper Body:

1. dumbbell single half kneeling press
2. ybell double lying tricep extension
3. dumbbell plank cross body pick up
4. dumbbell bench incline pull
5. deadball lying chest press
6. barbell bicep curl
7. kettlebell alternate floor row neutral grip

Lower Body:

1. dumbbell single alternating reverse lunge
2. ybell lateral lunge
3. dumbbell single leg staggered rdl 5 each side
4. olympic barbell front squat
5. deadball hip thruster
6. barbell calf raises
7. kettlebell sumo rdl

Friday June 19: Desert Heat

stations: 9 (cardio OR resistance)

pods:

laps: 2

sets: 2

timing: 40" work 20" rest

cardio

1. dumbbell single shuffle + press
2. kettlebell swing
3. row erg
4. bench hop
5. ski erg
6. burpee + bar touch
7. soft box jump
8. bike erg
9. shuttle sprint + 3x squat jumps

resistance

1. single dumbbell clean + squat
2. kettlebell bent over single arm row
3. slides pike
4. dumbbell bench close grip tricep press
5. box tricep push up claps
6. chin station eccentric chins
7. soft box ybell eccentric step down
8. dumbbell straight single leg lift
9. barbell rdl

Saturday June 20: F45 Games Day

zones: 3

Timing: 14' work per zone

1. row erg
2. synchro lunge (2 athletes)
3. synchro burpee jump over a line (2 athletes)
4. synchro situps (2 athletes)
5. kettlebell rack squat
6. softbox ybells weighted step over
7. bike erg seated
8. dumbbell double ski stance hang clean + push press
9. ski erg explosive
10. dumbbell single alternating devils press
11. ski erg explosive

Sunday June 21: Medusa

Stations: 9

Pods: 1

sets: 3 (set 1 activation, set 2 & 3 main lift)

Lap: 1

Timing:

set 1: 60" work, 15" rest

set 2: 60" work, 20" rest

set 3: 60" work, 30" rest

1. 90 to 90 hip extension alternating
2. kettlebell goblet sumo squat
3. dynamic hip bridge alt reach
4. barbell rdl
5. dynamic plank pike
6. dumbbell bench incline close grip press
7. hamstring plank holds
8. GHR hamstring curl tempo
9. floor glute pulse alt leg
10. ybell double step trainer bulgarian tempo 4-0-1
11. dynamic kneeling frog rotation
12. kettlebell single bent row into explosive high pull
13. back roll + candle stick
14. olympic barbell pendlay row
15. dynamic lunge and reach above
16. dumbbell alt hammer curl and shoulder press
17. dynamic table top lifts
18. balance trainer dumbbell chest fly

Monday June 8: Forty Five

Stations: 16

Pods: 4

Sets: 1

Laps: 3

Timing: 45" work 0" rest

1. yogy push up
2. dumbbell alternate arm row
3. dumbbell alt bicep curl and shoulder press
4. row erg
5. deadhang scap squeeze
6. ybell double rack squat + press outer grip
7. plyo box reverse lunge
8. ski erg regular
9. balance trainer side to side tilt
10. deadball ground to shoulder
11. kettlebell cossack squat
12. bike erg sprint
13. dumbbell straight single leg lift
14. agility box lateral run with tap
15. dumbbell single overhead march
16. no jump burpee

Tuesday June 9: Panthers

Stations: 14

Pods: 1

Sets: 3

Laps: 1

Timing: 35” work 20” rest

1. double kb squat elevated heels
2. dumbbell front raise side eccentric
3. barbell back loaded reverse lunges
4. dumbbell alternate single push press
5. balance trainer single leg glute bridge 5x5
6. deadball sumo deadlift (heavy)
7. dumbbell flat bench alternate chest press
8. plank elbows extended
9. kettlebell single horn grip row
10. barbell lying tricep extension
11. soft box plate reverse fly
12. v sit up
13. ybell box seated bicep curl alternating
14. dumbbell snatch

Wednesday June 10: 22

Stations: 18 (9 combo stations)

Pods: 3

Sets: 2 combo sets

Laps: 1

Timing: 45” work 15” rest.

1. step trainer lateral hops + reverse shuffle
2. row erg
3. squat jump pivot
4. revo squat press
5. deadball row + burpee
6. carry with 3 squats at each end
7. power band speed standing lat pull pause 4x1
8. bike erg standing
9. speed sprawls
10. balance trainer plank + alternate knee to elbow
11. kettlebell sumo squat upright row unbroken
12. seated knee to elbow
13. plyo lunge switch jump same leg
14. dumbbell snatch
15. bear crawl reverse soft box step up
16. ybell single crunch + punch
17. ski erg regular
18. box march

Thursday June 11: Apollo

Stations: 7 (each station has upper body OR lower body exercise)

Pods: 3

Timing:

pod 1&3 - 35" work 25" rest, 4 sets, 1 lap

pod 2 - 11:45 work

Upper Body:

1. ybell tricep kickbacks
2. dumbbell single goblet row tempo
3. dumbbell single v sit press
4. dumbbell bench incline pull
5. sandbag deadlift + row
6. barbell reverse curls
7. kettlebell full depth push up pause

Lower Body:

1. ybell pendulum lunge
2. dumbbell single clean + squat
3. dumbbell single leg deadlift
4. olympic barbell front squat
5. sandbag hip thruster
6. barbell rdl pause
7. double kb suitcase farmers walk

Friday June 12: Desert Heat

stations: 9 (cardio OR resistance)

pods:

laps: 2

sets: 2

timing: 40" work 20" rest

cardio

1. kettlebell burpees
2. row erg
3. plyo lunge
4. shuttle sprint with lateral jumps
5. bike erg
6. power band assisted vertical jump
7. ybell flutter kicks
8. soft box jump
9. ski erg

resistance

1. kettlebell alternate floor row pause neutral grip
2. revo bicep drag curl
3. dumbbell forward lunges
4. barbell rdl + hang high pull
5. dumbbell single arm push press 5 each side
6. chin up overhand grip
7. ybell single lying tricep extension hip bridge
8. soft box eccentric step down
9. slides archer push ups

Saturday June 13: Track Stars

stations: 18

pods: 1

Sets: 1

Laps: 2

Timing:

Lap 1: 90” work 10” rest

Lap 2: 60” work 10” rest

1. 5x static lunge partner holds isometric lunge ygig
2. dumbbell devils press ygig
3. soft box step ups ygig
4. plate good morning ygig
5. burpee hands off ygig
6. revo single push press partner at extension ygig
7. plank feet twist ygig
8. kettlebell rack squat ygig
9. ski erg & high knees combo
10. dumbbell floor press ygig
11. sit up ygig
12. ybell push up + bent over row ygig
13. bike erg & squat jump combo
14. plate thruster ygig
15. 4x bench hop + burpee ygig
16. sled centr push sprint relay 2
17. dumbbell rdl ygig
18. barbell bicep curls ygig

Sunday June 14: Medusa

Stations: 9

Pods: 1

sets: 3 (set 1 activation, set 2 & 3 main lift)

Lap: 1

Timing:

set 1: 60" work, 15" rest

set 2: 60" work, 20" rest

set 3: 60" work, 30" rest

1. 90 to 90 supported
2. kettlebell sumo rdl
3. samson stretch alternate
4. barbell front squat + shoulder press + squat press
5. activation band floor clock
6. dumbbell flat bench alternate chest press
7. downward dog calf pedals
8. ybell soft box step ups
9. dynamic hamstring scoop
10. sandbag clean + lateral lunge
11. arm circles
12. suspension trainer push up + knee tuck
13. side to side lumbar twist
14. dumbbell step trainer bulgarian pulse
15. back roll + candle stick
16. olympic barbell pendlay row
17. power band standing bicep curl
18. dumbbell bicep curl alternating

Monday June 1: Forty Five

Stations: 16

Pods: 4

Sets: 1

Laps: 3

Timing: 45" work 0" rest

1. ab crunch
2. sandbag reverse lunge with rotation
3. dumbbell rdl + double row
4. bike erg sprint
5. hanging alt single leg raise
6. medicine ball shuffle with rotation
7. ybell suitcase squat jumps
8. ski erg regular
9. moving plank
10. double dumbbell hang clean + push press
11. deadball squat pulses
12. row erg
13. calf raise bent knees
14. kettlebell sumo squat upright row unbroken
15. alternate curtsy lunge
16. no jump burpee

Tuesday June 2: Panthers

Stations: 14

Pods: 1

Sets: 3

Laps: 1

Timing: 35” work 20” rest

1. ybell double bent over row twist center grip
2. dumbbell swiss ball arnold press
3. suspension trainer neutral grip row
4. kettlebell double sumo squat and high pull
5. revo soft box step up alternating backloaded
6. balance trainer push up and crossover
7. dumbbell rdl staggered
8. hollow hold arms to ceiling
9. dumbbell incline bench prone row wide grip
10. ybelll single lying tricep extension hip bridge
11. revo bicep curl
12. medicine ball jackknife
13. barbell squat press
14. plate front to lateral raise

Wednesday June 3: 22

Stations: 18 (9 combo stations)

Pods: 3

Sets: 2 combo sets

Laps: 1

Timing: 45” work 15” rest.

1. ski erg regular
2. step trainer shuffle (riser)
3. dumbbell double ski stance hang snatch
4. dumbbell punches
5. kettlebell swing
6. mountain climber diagonal speed
7. suspension trainer plyo lunge
8. frog squats
9. bike erg sprint
10. push up pulse
11. barbell squat clean
12. reverse burpees
13. deadball combo squat curl + press
14. deadball squat pulses
15. ybell flutter kicks chest height
16. ybell single russian twist
17. row erg
18. soft box jump

Thursday June 4: Apollo

Stations: 7 (each station has upper body OR lower body exercise)

Pods: 3

Timing:

pod 1&3 - 35" work 25" rest, 4 sets, 1 lap

pod 2 - 11:45 work

Upper Body:

1. deadball laying chest press one & half
2. dumbbell box seated bicep curl
3. barbell standing shoulder press
4. dumbbell bench incline pull
5. ybell double tricep push up + double row top grip
6. kettlebell upright row
7. plate tricep extension

Lower Body:

1. deadball hip thruster
2. dumbbell box step up unilateral
3. barbell wide grip rdl
4. olympic barbell front squat
5. ybell cossack squat alternating
6. kettlebell deadlift single leg
7. plate overhead walking lunge

Friday June 5: Desert Heat

stations: 9 (cardio OR resistance)

pods:

laps: 2

sets: 2

timing: 40" work 20" rest

cardio

1. dumbbell half burpee + push up
2. bike erg sprint
3. 10x high knees + 2x soft box step up
4. ybell squat press under grip
5. ski erg regular
6. hanging knee tuck side to side
7. dumbbell snatch single from hang position
8. row erg
9. frog squats

resistance

1. dumbbell standing alternate shoulder press
2. plate calf raises
3. soft box decline push up + knee tuck
4. ybell double bicep curl twist center grip
5. single kb racked alternate reverse lunge
6. sandbag bent over row wide grip
7. dumbbell goblet squat
8. plate lying tricep extensions
9. barbell rdl

Saturday June 6: Track Stars

stations: 18

pods: 1

Sets: 1

Laps: 2

Timing:

Lap 1: 90” work 10” rest

Lap 2: 60” work 10” rest

1. burpee ygig
2. kettlebell squat upright row ygig
3. softbox jump alternating ygig
4. barbell rdl ygig
5. bike erg seated ygig
6. plate lying leg raises ygig
7. suspension trainer wide grip row ygig
8. deadball bear hug squat ygig
9. push up ygig
10. ski erg ygig
11. deadball over shoulder throw ygig
12. ybell push press ygig
13. barbell front squat ygig
14. fast feet sprawl ygig
15. rower sprint ygig
16. 4x bench hop + burpee ygig
17. 5x static lunge partner holds isometric lunge ygig
18. partnered cones frog squat tag shuttle run

Sunday June 7: Medusa

Stations: 9

Pods: 1

sets: 3 (set 1 activation, set 2 & 3 main lift)

Lap: 1

Timing:

set 1: 60" work, 15" rest

set 2: 60" work, 20" rest

set 3: 60" work, 30" rest

1. 90 to 90 hip extension
2. kettlebell goblet squat
3. side to side lumbar twist
4. olympic barbell rdl
5. activation band straight arm rotation
6. double dumbbell hang clean + push press
7. downward dog calf pedals
8. sandbag box step ups
9. power band seated single arm row alternating
10. dumbbell bench feet up press
11. deadhang scap squeeze
12. suspension trainer circular wide row
13. dynamic push up + arm rotation
14. dumbbell swiss ball seated alternate shoulder press
15. samson stretch alternate
16. deadball step trainer bear hug bulgarian
17. dynamic plank roll
18. barbell bent over row underhand grip

Monday May 25: Forty Five

Stations: 16

Pods: 4

Sets: 1

Laps: 3

Timing: 45" work 0" rest

1. balance trainer alternate limb crunch
2. ybell single thruster
3. ybell double bent over row twist top grip
4. row erg
5. hanging alt single leg raise
6. dumbbell devils press double
7. dumbbell alternate arm speed hammer curl
8. bike erg sprint
9. power band good morning
10. deadball over shoulder throw
11. dumbbell forward lunges
12. ski erg regular
13. bicycle ab crunch
14. kettlebell swing
15. kettlebell lateral lunge plus row
16. no jump burpee

Tuesday May 26: Panthers

Stations: 14

Pods: 1

Sets: 3

Laps: 1

Timing: 35” work 20” rest

1. power band low rear delt fly
2. plate lying tricep extensions
3. barbell front rack forward lunge
4. kettlebell upright row
5. kettlebell double clean + step up
6. balance trainer dumbbell chest fly tempo 4-0-1
7. dumbbell heel elevated squat
8. bicycle crunch 4 sec hold
9. ybell double alternate reverse lunge + press center grip
10. barbell bicep curl
11. deadball alternate staggered good morning
12. GHR moving plank + knee tuck
13. dumbbell lateral raise
14. barbell rdl + bent over row

Wednesday May 27: 22

Stations: 18 (9 combo stations)

Pods: 3

Sets: 2 combo sets

Laps: 1

Timing: 45” work 15” rest.

1. speed squats
2. revo push press
3. bike erg
4. dumbbell punches 4x high + 4x straight
5. shuttle sprint
6. agility box hurdle u line bear crawl
7. power band assisted vertical jump
8. burpee hand release
9. ski erg regular
10. soft box step up + reverse lunge
11. dumbbell overhead swing + push press
12. static lunge
13. dumbbell overhead march
14. speed skaters
15. row erg
16. kettlebell swing
17. speed sprawls
18. mountain climber diagonal

Thursday May 28: Apollo

Stations: 7 (each station has upper body OR lower body exercise)

Pods: 3

Timing:

pod 1&3 - 35" work 25" rest, 4 sets, 1 lap

pod 2 - 11:45 work

Upper Body:

1. deadball laying chest press
2. kettlebell alternate floor row pause neutral grip
3. dumbbell glute bridge tri extension
4. dumbbell bench incline pull
5. sandbag upright row
6. barbell bicep partials x3
7. plate chest push overhead press

Lower Body:

1. deadball sumo deadlift (heavy)
2. kettlebell elevated sumo squat
3. dumbbell forward lunges pulse
4. olympic barbell front squat
5. sandbag lateral lunge
6. barbell rdl
7. plate overhead walking lunge

Friday May 29: Desert Heat

stations: 9 (cardio OR resistance)

pods:

laps: 2

sets: 2

timing: 40" work 20" rest

cardio

1. ski erg explosive
2. plate snatch
3. dumbbell single overhead march
4. ybell 1x push up + 4x wide mountain climbers
5. row erg
6. burpee bar touch
7. dumbbell double ski stance hang squat clean
8. bike erg
9. double leg mountain climber

resistance

1. kettlebell goblet squat
2. plate hip thruster
3. soft box seated single dumbbell shoulder press
4. ybell bent over reverse fly
5. kettlebell single suitcase rdl
6. sandbag backloaded reverse lunge
7. dumbbell alt hammer curl and shoulder press
8. step trainer push up no crossover (riser)
9. barbell sumo conventional deadlift

Saturday May 30: Track Stars

stations: 18

pods: 1

Sets: 1

Laps: 2

Timing:

Lap 1: 90” work 10” rest

Lap 2: 60” work 10” rest

1. burpee hands off ygig
2. dumbbell curl press alternating ygig
3. soft box jump ygig
4. plank feet twist ygig
5. bike erg & plyo lunge combo
6. kettlebell swing ygig
7. suspension trainer jump squat ygig
8. bicycle crunch partner holds hollow body position ygig
9. ybell push up + bent over row ygig
10. ybell single clean and lunge ygig
11. sit up ygig
12. squat pulse ygig
13. dumbbell alternate snatch ygig
14. ski erg & burpee combo
15. dumbbell rdl ygig
16. predator jacks partner frog stomps ygig
17. plate squat press & twist ygig
18. shuttle sprint partnered

Sunday May 31: Medusa

Stations: 9

Pods: 1

sets: 3 (set 1 activation, set 2 & 3 main lift)

Lap: 1

Timing:

set 1: 60" work, 15" rest

set 2: 60" work, 20" rest

set 3: 60" work, 30" rest

1. bottom squat rotations
2. dumbbell curtsey squat + curl
3. dynamic hamstring scoop
4. dumbbell rdl
5. dynamic hand finger stretch
6. barbell bicep curl
7. downward dog calf pedals
8. single kb racked box step up alternating
9. arm circles
10. dumbbell flat bench press
11. downward facing dog to cobra
12. suspension trainer reverse fly
13. piriformis pull
14. ybell double step trainer bulgarian
15. dynamic kneeling frog stretch
16. barbell push press
17. power band seated single arm row alternating
18. sandbag bent over row wide grip

Monday May 18: Seoul Rush

Stations: 12

Pods: 1

Sets: 2

Laps: 2

Timing:

Set 1: 40" work, 15" rest

Set 2: 20" work, 15" rest

After the completion of lap 1, the even number stations will change to core exercises

1. bike erg
2. dynamic soft box cross over || bear crawl soft box hand step up
3. power band upright row rapids
4. deadball over shoulder throw || deadball leg raise
5. ski erg regular
6. ybell top grip sprawl and row || ybell L sit heel taps
7. dumbbell snatch
8. medicine ball 4x shuffle + 1x squat jump || medicine ball russian twist
9. explosive duck and weave
10. dumbbell double ski stance hang clean + push press || dumbbell sit ups
11. kettlebell suitcase squat
12. slides burpee || slides knee tuck fast

Tuesday May 19: Red Diamond

Stations: 9

Pods: 3

Sets: 4

Lap: 1

Timing:

set 1: 45” work 15” rest.

set 2: 40” work 20” rest.

set 3: 35” work 25” rest.

set 4: 30” work 30” rest.

1. ybell double renegade row
2. dumbbell rdl
3. barbell standing shoulder press
4. kettlebell front squat double
5. revo bicep curl one & half
6. dumbbell incline bench press 2 sec pause
7. barbell back loaded reverse lunges
8. dumbbell tricep kick backs
9. GHR hamstring curls (GHR/slides)

Wednesday May 20: Bears

Stations: 18

Pods: 1

Sets: 2

Laps: 1

Timing:

set 1: 35” work 10” rest.

set 2: 55” work 20” rest.

1. box squat jump release feet
2. ski erg
3. 10x a steps + 2x sprawls
4. agility box hurdle u line bear crawls
5. soft box explosive step ups
6. ybell flutter kicks
7. ybell squat press under grip
8. 10x frog squats + 2x push ups
9. row erg
10. mountain climber diagonal
11. step trainer low squat jumps
12. medicine ball circle + 45 degree lunges
13. bike standing
14. balance trainer plank + alternate knee to elbow
15. dumbbell speed lunge + shoulder press
16. dumbbell double jumping jack + press
17. GHR knee tucks
18. B-skip

Thursday May 21: Hammer

Stations: 9 (each station has upper body OR lower body exercise)

Pods: 1

Sets: 2

Laps: 2

Timing:

set 1 - 30" stimulus specific work + 15" full range work, 15"rest

set 2 - 30" stimulus specific work + 15" full range work, 20"rest

Upper Body:

1. kettlebell box bent over row tempo 4-0-1
2. kettlebell box bent over row
3. dumbbell upright row close tempo 4-0-1
4. dumbbell upright row close
5. barbell shoulder press tempo 4-0-1
6. barbell shoulder press
7. dumbbell bench incline tempo press
8. dumbbell bench incline chest press
9. plate bent over rows tempo
10. plate bent over rows
11. barbell bent over row overhand grip tempo
12. barbell bent over row overhand grip
13. revo front raise tempo
14. revo front raise
15. dumbbell floor press tempo 4-0-1
16. dumbbell floor press
17. ybell single standing tricep extension 90 degrees tempo
18. ybell single standing tricep extension 90 degrees

Lower Body:

1. kettlebell box lateral step up
2. kettlebell box lateral step up
3. riser dumbbell knees over toes lunges tempo
4. riser dumbbell knees over toes lunges
5. barbell rdl tempo 4-0-1
6. barbell rdl
7. dumbbell bench bulgarian split squat tempo
8. dumbbell bench bulgarian split squat
9. plate lateral lunges tempo
10. plate lateral lunges
11. barbell front squat tempo 4-0-1
12. barbell front squat
13. revo rdl alternate single leg tempo 4-0-1
14. revo rdl alternate single leg
15. dumbbell sumo deadlift tempo 4-0-1
16. dumbbell sumo deadlift
17. ybell plate calf raises tempo
18. ybell plate calf raises

Friday May 22: Apex

8 combo A/B stations. 4mins ea station to try to complete a pyramid 12ea exercise / 10ea / 8ea / 6ea

1. ybell single sprawl lateral jump
2. ybell side lunge single arm under grip
3. sandbag clean + forward lunge
4. sandbag bear hug squats pause
5. barbell hang clean
6. deadball over shoulder throw
7. dumbbell speed sumo squat + bicep curl
8. dumbbell push up + spider lunge and row
9. bike erg sprint
10. kettlebell deficit deadlift
11. deadball throw up squat and catch
12. deadball bear hug walk
13. kettlebell swing
14. burpee hand release
15. ski erg regular
16. step trainer inclined push up to t

Saturday May 23: SoCal

Stations: 12

Pods: 2

Sets: 1

Laps: 3

Timing

Lap 1: 60” Work 30” Rest

Lap 2: 40” Work 20” Rest

Lap 3: 20” Work 10” Rest

1. dynamic soft box crossover
2. kettlebell alternate floor row neutral grip
3. ski erg regular
4. agility box hurdle u line shuffle
5. bike erg seated
6. dumbbell front squats + pulse
7. burpee + half burpee
8. dumbbell standing alternate shoulder press
9. shuttle run into bounds x3
10. deadball rdl
11. 5x step trainer hop + 2x push up
12. ybell pendulum lunge

bw reel 1: predator jacks, forward lunge, half burpee

bw reel 2: leg raise, straight arm crunch, v situp crunches

Sunday May 24: Liberty

Stations: 9

Pods: 1

sets: 2

laps: 2

Timing: 40" work, 20" rest

1. kettlebell deadlift single leg
2. barbell bicep curl
3. GHR hamstring curls (GHR/slides)
4. olympic barbell bent over row overhand grip
5. dumbbell alternate reverse lunge
6. chin up banded
7. dumbbell bench flat chest fly
8. sandbag front squat
9. revo front raise

Monday May 11: Seoul Rush

Stations: 12

Pods: 1

Sets: 2

Laps: 2

Timing:

Set 1: 40" work, 15" rest

Set 2: 20" work, 15" rest

After the completion of lap 1, the even number stations will change to core exercises

1. row erg
2. burpee push up pyramid || hollow rock
3. ybell double racked alternate reverse lunges
4. dumbbell alternate single push press || dumbbell thor crucifix chops
5. ski erg regular
6. dynamic soft box cross over || soft box seated straight leg raise
7. dumbbell hammer curl
8. dumbbell conventional deadlift || flutter kick
9. bike climb
10. deadball bear hug walk || deadball heavy reverse pull
11. triple switch hold
12. kettlebell swings 5 each side || kettlebell side hyper

Tuesday May 12: Red Diamond

Stations: 9

Pods: 3

Sets: 4

Lap: 1

Timing:

set 1: 45” work 15” rest.

set 2: 40” work 20” rest.

set 3: 35” work 25” rest.

set 4: 30” work 30” rest.

1. soft box powerband incline push up
2. olympic barbell sumo deadlift
3. dumbbell front racked forward lunge + shoulder press
4. suspension trainer wide grip rows
5. dumbbell racked reverse lunge
6. dumbbell bench incline fly
7. deadball hip thruster
8. kettlebell suitcase squat heel raised
9. sandbag bent over row wide grip

Wednesday May 13: Bears

Stations: 18

Pods: 1

Sets: 2

Laps: 1

Timing:

set 1: 35” work 10” rest.

set 2: 55” work 20” rest.

1. squat jack
2. dumbbell devil press
3. inchworm + push up
4. sled push sprint
5. medicine ball split jump
6. moving plank
7. ybell single arm swings 5x5
8. squat pulse
9. ski erg
10. step trainer shuffle (riser)
11. elbow crunches
12. burpee bar touch
13. dumbbell punches 4x high + 4x straight
14. bear crawl reverse soft box step up
15. dumbbell double ski stance hang clean + push press
16. sandbag drag fast feet sprawl
17. skipping
18. lateral shoot throughs

Thursday May 14: Hammer

Stations: 9 (each station has upper body OR lower body exercise)

Pods: 1

Sets: 2

Laps: 2

Timing:

set 1 - 30" stimulus specific work + 15" full range work, 15"rest

set 2 - 30" stimulus specific work + 15" full range work, 20"rest

Upper Body:

1. dumbbell box seated shoulder press + pulse
2. dumbbell box seated shoulder press
3. deadball bent over row
4. deadball bent over row
5. ybell double tricep push up top grip one & hakf
6. ybell double tricep push up top grip
7. dumbbell tricep kick backs one & half
8. dumbbell tricep kick backs
9. plate floor press + pulse
10. plate floor press
11. barbell bent over row overhand grip
12. barbell bent over row overhand grip
13. balance trainer side plank and pulse
14. balance trainer side plank
15. dumbbell flat bench press neutral grip + pulse
16. dumbbell flat bench press neutral grip
17. kettlebell alternate floor row neutral grip
18. kettlebell alternate floor row neutral grip

Lower Body:

1. dumbbell box single leg step up
2. dumbbell box single leg step up
3. deadball sumo deadlift (heavy) one & half
4. deadball sumo deadlift (heavy)
5. ybell lunge 45 degrees one & half
6. ybell lunge 45 degrees
7. dumbbell curtsey lunge
8. dumbbell curtsey lunge
9. plate calf raises + pulse
10. plate calf raises
11. barbell front squat + pulse
12. barbell front squat
13. balance trainer hip thruster one & half
14. balance trainer hip thruster
15. dumbbell bench single leg elevated rdl one & half
16. dumbbell bench single leg elevated rdl
17. kettlebell single rack split squat one & half
18. kettlebell single rack split squat

Friday May 15: Apex

8 combo A/B stations. 4mins ea station to try to complete a pyramid 12ea exercise / 10ea / 8ea / 6ea

1. dumbbell devil press
2. dumbbell suitcase squat jumps
3. suspension trainer neutral grip row
4. plate russian twist
5. forward lunges
6. soft box explosive step ups
7. ybell single alternate clean + press outer grip
8. ybell single rack press outer grip
9. burpee hand release
10. dumbbell hang snatch
11. plate crunch & press
12. plate lying tricep extensions
13. kettlebell upright row
14. kettlebell single sumo deadlift
15. bike erg seated
16. yogy push up

Saturday May 16: SoCal

Stations: 12

Pods: 2

Sets: 1

Laps: 3

Timing

Lap 1: 60” Work 30” Rest

Lap 2: 40” Work 20” Rest

Lap 3: 20” Work 10” Rest

1. ski erg
2. dumbbell single renegade row + explosive jump
3. soft box jump
4. double dumbbell hang lean + push press
5. kettlebell single sumo deadlift
6. power band standing face pull
7. hanging alt single leg raise
8. bike erg
9. deadball shouldered squat + reverse lunge
10. shuttle sprint with lateral jumps
11. ybell half burpee + push up
12. 10x russian twists + 10x mountain climbers

bw reel 1: predator jacks, forward lunge, half burpee

bw reel 2: leg raise, straight arm crunch, v situp crunches

Sunday May 17: Liberty

Stations: 9

Pods: 1

sets: 2

laps: 2

Timing: 40" work, 20" rest

1. dumbbell bench pull overs
2. deadball bear hug squat
3. balance trainer push ups
4. dumbbell rdl
5. landmine half kneeling shoulder press
6. power band box seated lat pulldowns
7. dumbbell single lying tricep extension hip bridge
8. kettlebell step trainer bulgarian
9. ybell double bicep curl center grip

Monday May 4: Seoul Rush

Stations: 12

Pods: 1

Sets: 2

Laps: 2

Timing:

Set 1: 40" work, 15" rest

Set 2: 20" work, 15" rest

After the completion of lap 1, the even number stations will change to core exercises

1. bike erg sprint
2. deadball throw up squat and catch || deadball v sit hold + chest
3. kettlebell bent over single arm row
4. 5x sprawl + 2x kneeling jump || straddle mountain climber
5. dumbbell overhead swing + push press
6. medicine ball plyo lunge + twist || seated knee to elbow
7. ski erg regular
8. dumbbell rdl staggered || dumbbell double arm thor chops
9. 10x ice skaters + 2x push up
10. agility box staggered squat jump alternating || plank feet twists
11. dumbbell soft box step up
12. shuttle sprint || 4x bear crawl + 2x lateral shoot through

Tuesday May 5: Red Diamond

Stations: 9

Pods: 3

Sets: 4

Lap: 1

Timing:

set 1: 45” work 15” rest.

set 2: 40” work 20” rest.

set 3: 35” work 25” rest.

set 4: 30” work 30” rest.

1. dumbbell alternate bicep curl
2. olympic barbell sumo rdl
3. plate lying tricep extensions
4. kettlebell suitcase squat heel raised
5. dumbbell bench seated shoulder press neutral grip
6. kettlebell goblet sumo squat
7. sandbag step trainer hip thrusts
8. revo overhead split squat
9. dumbbell box bent over row

Wednesday May 6: Bears

Stations: 18

Pods: 1

Sets: 2

Laps: 1

Timing:

set 1: 35” work 10” rest.

set 2: 55” work 20” rest.

1. bicycle ab crunch
2. kettlebell single arm alternate swings
3. soft box explosive incline push ups
4. kettlebell single arm clean from floor
5. plate alternating leg hops
6. butterfly sit ups
7. row erg
8. dumbbell single arm push press 5 each side
9. squat low pulse jumps
10. sandbag drag fast feet sprawl
11. speed skaters
12. ski erg regular
13. ybell landmine rotation
14. 10x mountain climbers + 2x push ups
15. balance trainer jump on off + hands on sprawl
16. agility box half court squats
17. medicine ball plyo lunge and power jump
18. bike erg seated

Thursday May 7: Hammer

Stations: 9 (each station has upper body OR lower body exercise)

Pods: 1

Sets: 2

Laps: 2

Timing:

set 1 - 30" stimulus specific work + 15" full range work, 15"rest

set 2 - 30" stimulus specific work + 15" full range work, 20"rest

Upper Body:

1. dumbbell hammer curl pulse
2. dumbbell bicep curl
3. ybell double rack shoulder press center grip pulse
4. ybell double rack shoulder press center grip
5. deadball lying chest press pulses
6. deadball lying chest press
7. dumbbell flat bench press neutral grip pulses
8. dumbbell flat bench press neutral grip
9. plate lying tricep extension pulses
10. plate lying tricep extensions
11. barbell bent over row underhand grip
12. barbell bent over row underhand grip
13. push up low pulse
14. push up
15. kettlebell t bar row pulse
16. kettlebell t bar row
17. side plank with pulse
18. side plank with reach

Lower Body:

1. dumbbell suitcase squat pulse
2. dumbbell suitcase squat
3. ybell curtsey squat pulses
4. ybell curtsey squat unilateral
5. deadball lateral lunges pulse
6. deadball lateral lunges
7. dumbbell sumo rdl pulse
8. dumbbell sumo rdl
9. plate calf raises pulse
10. plate calf raises
11. barbell front squat pulse
12. barbell front squat
13. step trainer hip thruster pulse
14. step trainer hip thruster
15. kettlebell stationary lunge pulse
16. kettlebell alternate reverse lunge
17. hollow hold split leg & pulse
18. hollow hold alternating straight leg raise

Friday May 8: Apex

8 combo A/B stations. 4mins ea station to try to complete a pyramid 12ea exercise / 10ea / 8ea / 6ea

1. kettlebell deadstop swing
2. kettlebell goblet squat
3. revo bicep curl
4. revo kneeling tricep extension
5. suspension trainer close grip row
6. suspension trainer tricep extension
7. dumbbell push press
8. dumbbell rdl + double row
9. feet up crunches
10. butterfly situps
11. barbell alternating front rack reverse lunge
12. barbell hang clean
13. bike erg
14. ybell half burpee + push up
15. ski erg
16. squat jump pivot

Saturday May 9: SoCal

Stations: 12

Pods: 2

Sets: 1

Laps: 3

Timing

Lap 1: 60” Work 30” Rest

Lap 2: 40” Work 20” Rest

Lap 3: 20” Work 10” Rest

1. bike erg
2. burpee push up pyramid
3. 5 ybell suitcase squats + 2 bw jump squats
4. dumbbell single push press (side grip)
5. dumbbell single alternating reverse lunge
6. kettlebell swing
7. hanging knee tuck side to side
8. 5x step trainer shuffle + 1x sprawl
9. dumbbell curtsey squat + curl
10. slides glute bridge hamstring curl unilateral
11. ski erg explosive
12. revo sit ups raise

bw reel 1: predator jacks, forward lunge, half burpee

bw reel 2: leg raise, straight arm crunch, v situp crunches

Sunday May 10: Liberty

Stations: 9

Pods: 1

sets: 2

laps: 2

Timing: 40" work, 20" rest

1. sandbag bent over row wide grip
2. dumbbell hammer curl
3. dumbbell bench decline chest press
4. ybell double rack press outer grip
5. barbell wide grip rdl
6. pull up banded
7. dumbbell sumo deadlift
8. kettlebell front squat double
9. landmine goblet curtsey lunges

Monday April 27: Seoul Rush

Stations: 12

Pods: 1

Sets: 2

Laps: 2

Timing:

Set 1: 40" work, 15" rest

Set 2: 20" work, 15" rest

After the completion of lap 1, the even number stations will change to core exercises

1. bike erg seated
2. dumbbell half burpee + push up || dumbbell skull crusher leg raises
3. dumbbell rdl + double row
4. ybell racked kneel to stand || ybell flutter kicks chest height
5. ski erg regular
6. plate snatch || plate russian twist
7. dumbbell flat bench press neutral grip + pulse
8. sandbag bicep curl || v sit up crunches
9. kettlebell single arm swing into high pulls
10. softbox jump staggered feet || soft box decline shoulder taps
11. single kb sumo goblet squat
12. push up || sit up & twist

Tuesday April 28: Red Diamond

Stations: 9

Pods: 3

Sets: 4

Lap: 1

Timing:

set 1: 45” work 15” rest.

set 2: 40” work 20” rest.

set 3: 35” work 25” rest.

set 4: 30” work 30” rest.

1. dumbbell bench incline close grip press
2. olympic barbell rdl
3. deadball curtsy alternating
4. chin up overhand grip
5. kettlebell suitcase squat heel raised
6. push up knee tuck (GHR/swiss ball/slides/suspension trainer)
7. 5 ybell front raise + 5 ybell lat raise
8. dumbbell racked reverse lunge
9. barbell bent over wide grip row

Wednesday April 29: Bears

Stations: 18

Pods: 1

Sets: 2

Laps: 1

Timing:

set 1: 35” work 10” rest.

set 2: 55” work 20” rest.

1. squat pulse
2. spiderman low position touches
3. 10x A-steps + 2x sprawls
4. soft box jump
5. ab crunch and twist
6. row erg
7. dumbbell double jumping jack + press
8. medicine ball russian twist
9. tripe switch hold + 5x ice skater
10. dumbbell single alternating devil press
11. split jump
12. bike erg standing
13. ybell cross halo + rotational press double grip
14. kettlebell sumo squat upright row unbroken
15. double foot mountain climbers
16. 2x step trainer jump on-off + 4x shuffle
17. ski erg staggered stance
18. deadball over shoulder throw

Thursday April 30: Hammer

Stations: 9 (each station has upper body OR lower body exercise)

Pods: 1

Sets: 2

Laps: 2

Timing:

set 1 - 30" stimulus specific work + 15" full range work, 15"rest

set 2 - 30" stimulus specific work + 15" full range work, 20"rest

Upper Body:

1. dumbbell upright row close pause
2. dumbbell upright row close
3. dumbbell flat bench press with 2 sec pause
4. dumbbell flat bench press
5. dumbbell bicep curl pause
6. dumbbell bicep curl
7. barbell shoulder press pause
8. barbell shoulder press
9. plate bent over rows pause
10. plate bent over rows
11. ybell tricep kickbacks pause
12. ybell tricep kickbacks
13. power band push up pause
14. power band push ups
15. revo front raise pause
16. revo front raise
17. kettlebell box bent over row pause
18. kettlebell box bent over row

Lower Body:

1. dumbbell rdl pause
2. dumbbell rdl
3. dumbbell front squats pause
4. dumbbell front squats
5. dumbbell lateral lunge pause
6. dumbbell lateral lunge
7. barbell sumo squat pause
8. barbell sumo squat
9. plate calf raises pause
10. plate calf raises
11. ybell suitcase squat pause
12. ybell suitcase squat jumps
13. power band good morning
14. power band good morning
15. revo static lunge pause
16. revo static lunge
17. kettlebell box step up left leg
18. kettlebell box step up left leg

Friday May 1: Apex

8 combo A/B stations. 4mins ea station to try to complete a pyramid 12ea exercise / 10ea / 8ea / 6ea

1. ybell squat press under grip
2. ybell side lunge single arm under grip
3. sandbag backloaded reverse lunge
4. sandbag quat + upright row
5. plate russian twist
6. plate weighted sit up pullover
7. ski erg regular
8. half burpee
9. dumbbell snatch single from hang
10. dumbbell single push up + alternating leg raise
11. deadball rdl
12. deadball bent over row
13. soft box tricep dips
14. dumbbell bicep curl
15. bike erg
16. kettlebell swing

Saturday May 2: SoCal

Stations: 12

Pods: 2

Sets: 1

Laps: 3

Timing

Lap 1: 60” Work 30” Rest

Lap 2: 40” Work 20” Rest

Lap 3: 20” Work 10” Rest

1. bike erg seated
2. kettlebell burpee + push up
3. dumbbell alternating arm speed hammer curl
4. sandbag deadlift + overhand grip row
5. plate deep squat & reverse lunge + twist
6. suspension trainer in out squat jump
7. jump to pull up - tempo lower
8. riser deficit curtsey lunge
9. 10x bicycle kicks + 2x russian twist
10. dumbbell suitcase squat tempo
11. ski erg explosive
12. dumbbell alternate press

bw reel 1: predator jacks, forward lunge, half burpee

bw reel 2: leg raise, straight arm crunch, v situp crunches

Sunday May 3: Liberty

Stations: 9

Pods: 1

sets: 2

laps: 2

Timing: 40" work, 20" rest

1. dumbbell bench incline pull
2. dumbbell lateral raise
3. barbell staggered rdl
4. soft box dumbbell eccentric step down
5. ybell seated shoulder press
6. power band overhead tricep extension
7. plate hip thruster
8. kettlebell static lunge
9. barbell bicep curl