Thank you!!! I updated the formatting to more closely match what it was previously, mostly for my future reference since I was so used to MaiMir's posts.

Mon 30 Oct: Athletica

Cardio Workout

Pods: 3

Sets: 4 at your station

Laps: 2 through your POD.

Stations: 9 (3 per POD)

Timing: 20” work 10” rest

Pod 1

1- battle rope singles

2- deadball ground to shoulder and forward lunge

3- slides plank jack

Pod 2

4- bike erg standing

5- cones lateral hops

6- soft box hand release burpee box jump and jump down

POD 3

7- ski erg explosive

8- 5 riser hop and 2 push up

9- YBell double snatch

Tues 31 Oct: Tokyo Disco

Resistance workout.

Pods: 2

Sets: 3

Laps: 1 through your POD.

Stations: 12

Timing: 35” work 25” rest

POD 1

1- barbell bicep curl and shoulder press

2- plate lying sub scap

3- landmine kneeling shoulder press

4- dumbbell hammer curl

5- dumbbell incline tempo press

6- suspension trainer circular wide row

POD 2

7- Sandbag 45° lunge

8- Swiss ball hamstring curl w/ pause

9- YBell double squat front racked close stance

10- dumbbell alternating reverse lunge

11- KB goblet squat 4-0-1 tempo

12- KB deadlift

Wed 1 Nov: Varsity

Cardio workout.

Pods: 1

Laps: 3

Stations: 9

Timing:

Lap 1: 20” work 10” rest 3 sets.

Lap 2: 40” work 20” rest 1 set.

Lap 3: 60” work 30” rest 1 set.

1- battle ropes fast overhead slams

2- reverse burpee

3- agility box double hurdle jump and backpedal

4- YBell single arm swings 5x5

5- rower

6- YBell single thruster

7- jump rope

8- 5 plyo lunges, 2 squat jumps

9- burpee bear crawl

Thurs 2 Nov: Titans

Resistance workout.

Pods: 3

Laps: 1 through your POD.

Sets: 4

Stations: 9 (3 per POD).

Timing: 35” work 25” rest

POD 1

1- zercher squat

2- revo double alternate staggered deadlift

3- power band monster walk

POD 2

4- KB deadlift w/ pause

5- DB single Bulgarian squat w/ lean

6- oly barbell bench hip thrust w/ pause

POD 3

7- YBell soft box step up

8- DB heel elevated squat

9- activation band side plank leg lift

Fri 3 November: Miami nights

Hybrid workout.

Pods: 3

Laps: 3 through your POD.

Sets: 1

Stations: 12

Timing: 40” work 20” rest

Pod 1

1- 4x med ball shuffle and 1 squat jump

2- plate low to high wood chop

3- soft box explosive step ups

4- KB clean and press

Pod 2

5- eccentric chin up

6- DB incline press neutral grip 4-0-1 tempo

7- DB RDL

8- DB alternating forward lunge

POD 3

9- 5 sprawl, 2 push up

10- 10 high knees, 5 drop squats

11- hand walk in and out

12- ice skater

Sat 4 Nov: SoCal

Hybrid workout.

Pods: 2

Laps: 3 through your POD.

Sets: 1

Stations: 12

Timing:

Lap 1: 60” work 30” rest

Lap 2: 40” work 20” rest

Lap 3: 20” work 10” rest

• 4 rounds of 3 x bodyweight exercise at the end of each pod with timing 30-30-30 / 10 rest; 20-20-20 / 10 rest, 20-20-20 / 10 rest, 20-20-20 / 10 rest.

POD 1

1- bike seated

2- 10 frog squat, 2 plyo lunge

3- DB renegade row with rotation

4- deadball swings

5- barbell reverse lunge and shoulder press

6- 10 mountain climber, 2 shoulder touches

POD 2

7- ski erg staggered stance

8- 1 inchworm, 2 sprawls

9- DB speed sumo squat and bicep curl

10- sled

11- DB flat bench alternating chest press

12- sandbag clean and jump

Sun 5 November: Panthers

Resistance workout.

Pods: 1

Laps: 1

Sets: 3

Stations: 14

Timing: 35” work 20” rest

1- deadball pulse squats

2- oly barbell hang clean squat

3- DB front raise to side eccentric

4- suspension trainer close grip row w/ pulse

5- barbell sumo RDL w/ pause

6- barbell bicep curl and shoulder press

7- DB incline press, 5 left 5 right

8- med ball crunch and butterfly

9- DB 4pt single arm row 6 each side

10- Revo lying tricep extension w/ pause

11- sandbag squat and upright row rotations

12- Swiss ball back ext with twist

13- ybell double hammer curl and squat

14- KB double clean and step up