Weights-

Core:

 Kit Core Circuit Workout: (Russian Triangle, Kneeling Founder, Front Bridge)
 Hard Rock Core Circuit Workout: (Weighted Sit-up Flexion , Kneeling Slasher, Front Bridge, Face
Down Back Extension)
 Sandbag Getups

Upper:

 Scotty Bob Workout: (Push up + Row) DB

 Kneeling Curl to Press
 Bench Press
 All Fours Dumbbell Drag

Lower:

 Quadzilla Complex Workout: ((1) 6 Rounds, 3x Quadzilla Complex, 3x Loaded Lunges each Leg @
35/55#, 3x Loaded Jump Lunges each Leg @ 35/55#, 3x Unloaded Jump Lunges each Leg, 6x,
Squat Jumps - unloaded) (Tuesday and Friday)
 Loaded Jump Squats
 Craig Specials: (Hang squat clean + Front squat)
 Hinge Lift
 Front Squat Workout
 Walking Lunges Workout: (5x-leg)
 Loaded Step Ups
 Back Squat Workout

Compound:

 Mr. Spectacular Workout: (Two-handed kettlebell Clean & Press, Pushup)

 DW Special Workout: (3 Push Ups, 3 Rows, 3 Clean and Press Overheads + 3 Pull Ups and 3
Ankles to Bar)
FreeWeights-

Core:

 Sean Special: (Side Plank, 5 Pushups, Side Plank)

 Three Limb Bridge

Upper:

 Prisoner Circuit Workout: (Pull ups, Pushups, Dips) (strength and durability)
 Density Pull Ups (EOM)

Lower:

 Poor Man’s Leg Curl

 Leg Lactate Complex Workout: (20 Second Touch Jump Touch, 20 Second Tuck Hold, 20 Second
Bag Hop, 20 Second Tuck Hold, 20 Second Thruster @ 15/25#, 60 Second Rest)
 Hippity Hop Intervals: (30sec side jumps, 30sec tuck hold, 30sec rest)
 Four Square Drill Workout
 Iron Mikes: (Jumping Lunges)

Compound:

 Burpee Suicides Workout

 Burpee Box Jump