u/GRD403

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