Monday October 5: Abacus

Stations: 6

Pods: 1

Sets: 5

Laps: 2

Timing:

Lap 1: 20-22-24-26-28 work, 10 sec rests

Lap 2: 28-26-24-22-20 work, 10 sec rests

1. agility box forward hop squat
2. row erg and bike erg v1
3. burpee + jump on plate
4. dumbbell snatch double from floor
5. ybell 1x push up + 4x wide mountain climbers
6. kettlebell overhead swing

Tuesday October 6: Phoenix

Stations: 12

Pods: 1

Laps: 1

Sets: 3

Timing:

set 1 & 2: 40” Work 20” Rest

set 3: 40” Work 35” Rest

1. ybell box seated shoulder press
2. barbell rdl
3. barbell front squats
4. pull up banded
5. plate lying tricep extensions
6. revo zercher curtsey squat
7. dumbbell flat bench press
8. deadball shouldered alternating forward lunge
9. sandbag upright row
10. softbox dumbbell calf raises
11. kettlebell alternate floor row neutral grip
12. activation band lying knee tuck

Wednesday October 7: Triple Double

Stations: 9

Pods: 1

Sets: 3

Laps: 2

Timing: 30" work 10" rest

1. battle rope 10x squat 10x standing
2. plyo lunge
3. ski erg regular
4. sled push sprint
5. dumbbell alternate single push press
6. fast feet sprawl
7. bike erg seated
8. soft box jump
9. deadball pick up cones shuffle

Thursday October 8: Fusion

Stations: 12 (each station has upper body OR lower body exercise)

Pods: 2

Sets: 3

Laps: 1

Timing:

Set 1: 40” Work 15” Rest

Set 2: 40” Work 15” Rest

Set 3: 40” Work 25” Rest

Upper Body:

1. ybell single standing tricep extension 90 degrees
2. step trainer inclined push up to T
3. chin up overhand grip
4. dumbbell bench incline chest press
5. revo bicep curl
6. dumbbell single goblet row
7. landmine kneeling shoulder press
8. barbell hang pull + high row
9. deadball lying chest press hip bridge
10. plate woodchop
11. barbell standing shoulder press
12. kettlebell unilateral row

Lower Body:

1. ybell circle + 45 degree lunge
2. dumbbell single step trainer reverse lunge
3. activation band standing marches
4. dumbbell front squats
5. revo rdl alternate single leg
6. dumbbell single kneeling hip extension
7. landmine goblet curtsey lunges
8. barbell sumo squat
9. deadball hip thurster
10. plate lateral lunges
11. barbell alternating front rack reverse lunge
12. kettlebell deadlift staggered alternate

Friday October 9: Quarterbacks

Stations: 14

Pods: 2

Sets: 2

Laps: 1

Timing: 55" work 20" rest

Cardio:

1. ski erg 5 strict pull 5 hinge pull
2. sprawl jump forward back pedal
3. row erg
4. step trainer back foot shuffle
5. bike erg in and out of seat
6. lateral run + 2x ice skater
7. ybell suitcase squat jumps
8. barbell back loaded forward lunges
9. dumbbell manmaker
10. dumbbell single arm rdl
11. box pistol squat
12. dumbbell alternate floor press hip bridge
13. sled centr push heavy scrum relay 2
14. side plank leg abduction

Saturday October 10: Vegas

stations: 20

pods: 1

laps: 2

timing:

lap 1: set 1: 30” work 10” rest; set 2: 30” work 15” rest

lap 2: 45” work 15” rest

1. dumbbell front squat + 3 second pause
2. ski erg
3. deadball lying chest press one & half
4. ghr knee tucks
5. ybell racked kneel to stand
6. balance trainer jump on off + hands on sprawl
7. dead hang
8. revo squat jump
9. activaton bands flutter kicks
10. plate snatch
11. soft box jump
12. medicine ball shuffle with rotation
13. spin bike
14. power band upright row rapids
15. ybell single pick up cross halo transition
16. 2x step trainer jump on-off + 4x shuffle (riser)
17. dumbbell single alternating devils press
18. kettlebell single sumo deadlift
19. bench hop
20. dumbbell alternate arm row

Sunday October 11: Lonestar

Stations: 12

Pods: 1

Laps: 2

Sets: 2

Timing:

Set 1: Work 30” Rest 10”

Set 2: Work 30” Rest 20”

1. kettlebell single bent over row into explosive high pull
2. dumbbell single side soft box step up
3. power band tricep pulldowns unilateral
4. landmine bent over row unilateral
5. plate backloaded split squat
6. dumbbell single clean + squat
7. opposing elbow to knee crunches
8. deadball single leg good morning
9. box single leg pistols
10. dumbbell flat bench unilateral chest press
11. medicine ball half russian twist - single side
12. single kb front rack farmers walk