MONSTER MONDAY
Workout #1

TOUCHSTONE #1 100 SIT-UPS FOR TIME

A] Complete 3 rounds:
30 sec: Gorilla Squats
10 sec: REST
60 sec: DB Hammer Curl + Press
20 sec: REST
90 sec: 4 Rotating Sprawls + 8 Narrow Stance Suitcase Squats
30 sec: REST

B]
30 sec: Side Kick Throughs
10 sec: REST
60 sec: DB Hi...

Tabata Tuesday

TOUCHSTONE #2 100 KB SWINGS FOR TIME [35/26]

A]
20 sec: Hike to Squat
10 sec: REST
20 sec: DKB SeeSaw Press
10 sec: REST

B]
20 sec: DKB or Single KB Clean
10 sec: REST
20 sec: KB Goblet Squats
10 sec: REST

C]
20 sec: KB Pulsing Lunges
10 sec: REST
20 sec: KB Gunslinger catch
1...

Wacky Wednesday

TOUCHSTONE #4 GOBLET SQUATS [26/18]

Part 1] 12 min EMOM
12-14 DB Snatch
30s DB Russian Twists

Part 2] 12 min AMRAP
5 Superhero Burpees
10 HAF DB Squat Pick Up
15 Air Squats
20 Lateral Climbers

Buck-It Thursday

TOUCHSTONE #4 GOBLET SQUATS [26/18]

2 min ON + 1 min OFF | x2 Rounds

10 DB Drag Curls + 10 Banded Curls
10 DB Deadlifts + 10 Standing Banded Hip Abductions
10 DB Lateral Raises + 10 Banded Lateral Raises
10 DB Bent Over Rows + 10 Banded Bent Over Rows
10 DB High Pulls + 10 B...

Friday 45's

TOUCHSTONE #7 50 DB ALTERNATING SNATCHES [35/25]

Part 1] 30:30 x3 [9 min total]
Alt Crab Reaches
Deep Ape Reach
Unload Beast Wave

Part 2] 45:15 x4 [20 min total]
Seesaw Lunges [R/L]
K2C Combo
Plank Walkouts
Beast Unload + Front Steps [1:2]
Forearm T-Rotations

MONSTER MONDAY

A] Complete 3 rounds:
30 sec: Med Ball Rotational Slams
10 sec: REST
60 sec: 5 DB Skis + 5 DB Front Squats
20 sec: REST
90 sec: 50 Singles or 25 Dubs + 10 DB Staggered Stance DL [each leg]
30 sec: REST

B] Complete 3 rounds:
30 sec: Med Ball Overhead Slams
10 sec: REST
60 sec: 5 ...

Tabata Tuesday

A] Complete 4 sets. (4 MIN)
20 sec: HAF KB Hikes
10 sec: REST
20 sec: HAF Goblet Squats
10 sec: REST

REST 60 SECONDS

B] Complete 4 sets. (4 MIN)
20 sec: DKB Cleans
10 sec: REST
20 sec: DKB Push Press
10 sec: REST

REST 60 SECONDS

C] Complete 4 sets. (4 MIN)
20 sec: KB Halo Tor...

Wacky Wednesday

Complete 15 rounds for time:

4 KB High Pull n’ Press
8 Breakdancers
12 Air Balls
16 Plank Shoulder Taps

Buck-It Thursday

Strength Circuit | 2 min AMRAP + 60 sec REST
10 Box Jumps + 10 Curtsey Lunges [5+5]
40 Singles or 20 Dubs + 10 DB Lateral Raises
10 Plank Twists + 10 Squat Sprawls
10 Lateral Box Step Ups + 10 Staggered Stance Leg Deadlifts [R/L]
10 Box Toe Taps + 10 Seated Bicep Curls
10 Revers...

Friday 45’s + After Party

45:15x4
DB Devil's Press
B-stance Squats
V-up + Knee to Chest Combo
DB Halo to lunge twist
Plank Up Down Walk Out Combo

After Party
3 min : 3 rounds
20sec: Zombie Sit-ups
20sec: Tiptoe Crunch (R)
20sec: Tiptoe Crunch (L)

MONSTER MONDAY

A] Complete 3 rounds:
30 sec: Burpees
10 sec: REST
60 sec: Knee Up Down + DB Squat
20 sec: REST
90 sec: 10 Shoulder Taps + 10 DB Press
30 sec: REST

B] Complete 3 rounds:
30 sec: Squat Sprawls
10 sec: REST
60 sec: DB Snatches to 4 High Knee (R/L)
20 sec: REST
90 sec: 10 Knee to El...

Tabata Tuesday | Unilateral Kettlebell Work

A]
-KB Single Arm Swings
-KB Unilateral Squats

B]
- KB Single Arm Cleans
- KB Single Leg Deadlift

C]
- KB Single Arm Snatch
- KB S/A Bent Over Row

D]
- KB Russian Twists
- KB Zombie Sit-Ups

Wacky Wednesday

Part 1] Complete 4 rounds FT - 10 min CAP
14 B-Stance Squats [7+7]
14 Sprawl to Explosive High Knee

Part 2] 10 min EMOM
20 Alt DB Lateral Raises
10 Sprawlees

Part 3] AMRAP - 5 min
5 V-Ups
10 DB Pick-Up Squats
20 Mt Climbers

Buck-It Thursday 60:60 x3

6 DB Front Squats + 6 Jump Squats
6 Reverse Flys + 6 Banded Reverse Flys
6 DB Curtsey Lunges + 6 Lateral Lunges [R/L]
6 Seated DB Shoulder Press + 6 Banded Shoulder Press
6 HAF Deadlifts + 6 HAD KB Swings
6 DB Flys + 6 Incline Push-Ups
6 Shin Hugs + 6 Seated Half Moo...

Friday 45’s + After Party

45:15x4
DB Man Makers
Side Kick Throughs
Alt Reverse DB Lunges
Unload Beast Wave + 2 Front Steps
DB Curl + Press

After Party
Complete 3 sets:
15+15+15 Banded Pull Aparts (Facing,Up,Down)
15+15+15 Banded Hip Thrusts (R,L,BOTH)

Monster Monday

A] Complete 3 rounds:
30 sec: DKB Squats
10 sec: REST
60 sec: Lunge Heel Kicks [30s/30s]
20 sec: REST
90 sec: 3 Swings + 3 Press [R/L]
30 sec: REST

B]
30 sec: DKB Narrow Stance Stiff Leg Deadlifts
10 sec: REST
60 sec: Inch Worm Push-Up Climbers [1:10]
20 sec: REST
90 sec: 3 KB ...

Tabata Tuesday

A] Complete 4 sets:
20 sec: KB Figure of Eight
10 sec: REST
20 sec: KB Get Up Reach
10 sec: REST

REST 60 SECONDS

B] Complete 4 sets:
20 sec: Bottoms Up Press [R/L]
10 sec: REST
20 sec: Bottoms Up Squats [L/R]
10 sec: REST

REST 60 SECONDS

C] Complete 4 sets:
20 sec: KB Hal...

Wacky Wednesday

30 Rounds [25 min time CAP]
3 KB Sumo Stance Squats
5 Bear Crawl to High Plank Combo
7 Air Squats

Buck-It Thursday 2 min on | 1 min off | 2 rounds

10 Jumping Box Squats + 10 Alt Box Step Ups
10 Shoulder Taps + 10 Supinated Grip DB Rows
10 Single Leg V-Ups + DB Sit-Up Reaches
10 DB Banded Hip Thrusts + 10 Banded Frog Pumps
10 Bicep Curls + 10 Plank Reaches
10 Forward DB Lunges + 10 Lateral ...

Friday 45’s

Part 1] Tailgate
5 min MAX Effort
3 Push-Ups
6 Curtsey Lunges
9 Sumo Stance Squats

4 Thigh Killas + 4 Cossack Squats
4 Hollow Body Rock + 4 Knees to Chest
4 Sprawl Frog Kicks + 4 Climbers
4 Butterfly Sit-Ups + 4 Knee Tuck Kick-Ups
4 Front Steps + 4 Front Kick Thrus

Monster Monday

RETEST TOUCHSTONE #1 100 SIT-UPS FOR TIME

A] Complete 3 rounds:
30 sec: Jump Rope
10 sec: REST
60 sec: Traveling BC + BC Banded Abductions [10+10]
20 sec: REST
90 sec: 5 HAF Press + 10 HAF Sumo Grip Squats
30 sec: REST

B]
30 sec: Jump Rope
10 sec: REST
60 sec: Traveling Crab +...

Tabata Tuesday

RETEST TOUCHSTONE #2 100 KB SWINGS FOR TIME [35/26]

A]
Vipers Press [R]
Vipers Press [L]

B]
KB Squat Clean [R]
KB Squat Clean [L]

C]
KB Snatch [R]
KB Snatch [L]

D]
KB Swing [R]
KB Swing [L]

Wacky Wednesday

RETEST TOUCHSTONE #4 GOBLET SQUATS [26/18]

Part 1] Complete as many rounds as possible in 20 minutes increasing 2 reps every round:
2 MB Slams
2 MB Sit-Ups
2 MB Jack
2 MB Russian Twists
Part 2] 5 min EMOM
3-5 Sprawlees + 3-5 Arnold Press

RE-TEST TOUCHSTONE

Buck-It Thursday

RETEST TOUCHSTONE #7 50 DB ALTERNATING SNATCHES [35/25]

2 min on 1 min off at each station AMRAP | 2 rounds

5 Box Jumps + 10 Over The Shoulder Slam Ball Toss
5 DB HAF Snatches + 5 Single Arm Bent Over Rows [alternate sides]
5 Incline Push-Ups + 10 Seated DB Lateral Raises
5 S...

Friday 45’s + After Party

RETEST TOUCHSTONE #9 50 AIR SQUATS + 50 LUNGES FOR TIME

DB Devils Press
Side Plank Holds
DB Thrusters
Toes Elevated Stiff Leg Deadlifts
Banded Frog Pumps

THE AFTER PARTY!
40:20 X3
Walking Lunges
Banded Squat Hold
Plank Up Down Combo
Banded Pull Apart Hold

RE-TEST TOU...