u/GRD403

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