Difficulty: Intermediate Primary Equipment: Agility Ladder, Battle Ropes, Medicine Ball Secondary Equipment (recommended): Kettlebells, Equalizer (for inverted rows), Cones (to mark sprint distance) Instructions: 3x30s, rest 60 Warm-up Dynamic Warm-up Workout 1a OH Squat 1b MB Slams 2a Pushups 2b Reverse-grip Inverted Row 3a KB Goblet Squat 3b Walking Lunges 4a Ropes: Alternating Waves 4b Agility…

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Difficulty: Intermediate Primary Equipment: Kettlebell, TRX Workout 1a KB Swing 3×8 1b Single Leg Hip Raise 3×5/side 1c Alternating Spiderman Stretch 3×10 no rest 2a TRX Pistol Squat 3×5/side 2b KB Goblet Squat 3×8 2c TRX Chest Stretch 30s rest 60s 3a KB Suitcase Bent-Knee Deadlift 3×8/side 3b KB Suitcase Carry 20s/side 3c Tactical Frog…

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Difficulty: Beginner Primary Equipment: TRX, Dumbbells Secondary Equipment (recommended): Medicine Ball Workout 1a Push-up 3xMax 1b Push-Up Plank Position (PUPP) 30s 1c TRX Chest Stretch 30s rest 60s 2a DB Press 3×8 2b DB Single Arm Supported Row 3×5/side rest 60s 3a TRX Tricep Press 3×8 3b TRX Bicep Curl 3×8 3c Alternating Spiderman Stretch…

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Difficulty: Intermediate Primary Equipment: Kettlebell, Trap Bar Workout 1a TGU 3×2/side 1b KB Swing 3×10 rest 60s 2 TB Deadlift 5×5@80% rest 2min 3a 1-Leg Deadlift 3×8/side 3b Prone Plate Switches 3×8/side rest 90s Recovery Long Sit Rest Posture 2-5min

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Difficulty: Intermediate Primary Equipment: Kettlebell, Trap Bar Instructions: This workout can also be done with a dumbbell. Workout 1a TGU 3×2/side 1b 1-2-3 KB Goblet Squat 3×5 (3s pause at bottom) rest 60s 2 TB Deadlift 3×8@70% rest 2min 3a KB Goblet Split Squat 3×8/side 3b Pushup 3xMax or Push-up Plank Position (PUPP) 3x60s rest…

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Level: Beginner & Up Warmup 5min Workout 1. DB Goblet Squat 3×8 rest 60s 2a. DB Split Squat 3×8 2b. Hip Raise 3×8 rest 60s 3. DB Reverse Lunge 3×8/side rest 60s 4a. Bench Leg Curl 3×8 4b. Leg Raises 3×8 rest 60s

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Level: Beginner & Up Warmup 5min Workout 1. DB OH Press (Women 10lb+, Men 20lb+) 3×8 rest 60s 2a. DB Bench Press (Women 15lb+, Men 25lb+) 3×8 2b. DB Rolling Tricep Extension (Women 7.5lb+, Men 10lb+) 3×8 rest 60s 3a. DB Bent Row (Women 15lb+, Men 25lb+) 3×8 3b. DB Bicep Curls (Women 10lb+, Men…

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Level: Beginner & Up Warmup 5min Workout 1a. DB Reverse Lunge 3×8 1b. Push-up Plank Position (PUPP) 30s rest 60s 2a. DB Bench Press 3×8 2b. DB Bent Row 3×8 rest 60s 3. DB Lateral Raises 3×8 rest 30s 4. Reverse Crunch 1×50-100

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Level: Beginner & Up Warmup 5min Workout 1a. DB Goblet Squat 3×8 1b. Plank 30s rest 60s 2. DB OH Press 3×8 rest 60s 3a. DB Supported Row 3×8/side 3b. DB Bicep Curls 3×8 rest 60s 4. Crunch 1×50-100

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Difficulty: Intermediate Primary Equipment: Kettlebells, TRX Secondary Equipment (recommended, but Kettlebells work fine too):  Dumbbells, Medicine Ball Workout 1a KB Swing 3×8 1b KB Goblet Squat 3×8 1c Plank 30s, rest 60s 2a TRX Single Leg Hinge 3×8/side 2b TRX Chest Press 3×8 2c TRX Rollout 3×8, rest 60s 3a DB Split Squat 3×8/side 3b TRX…

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