MONDAY
0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up


WARMUP:
1 LAP MONKEY WALK https://www.youtube.com/watch?v=NsX3zsU-G5Q
20 DEAD BUGS
30 LEG LIFTS


20-30min STRENGTH LIFT:
SUPERSET  5 TRX HAMSTRING CURL + SUITCASE DEADLIFT 5 reps.
RTR to top weight of 5 reps. 5X5 at top weight.


WOD: 20 MIN For your best time with challenging weight.

RUN 500M
10/10 Goblet Bulgarian split squat (KX 35W/53M)
-------------------------
finish 2 ROUNDS (KX DBL 35W/53M)
10 Double Kettlebell Swing
10 Double Kettlebell Snatch
10 Double Kettlebell Front Squat
10 Double Kettlebell Clean and Press
10 H.R. Push Ups (KX no knees on ground)
10 Double Kettlebell Highpulls
----------------------------
then:
10/10 Goblet Bulgarian split squat (KX 35W/53M)
RUN 500M 

CORE CHALLENGE
110 Crunches
44 Leg Lifts
1min 45 sec Plank



TUESDAY
0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up
  
WARMUP:
3 ROUNDS
20 HOLLOW BODY ROCK
20 SUPERMAN ROCK
10 SEC CROW POSE https://www.youtube.com/watch?v=5xrS2fUhN1s




20-30MIN STRENGTH HORIZONTAL PULL:
 10 min EMOM ODD & EVEN 
ODD MIN: 1st,3rd,5th,7th,9th: 8/8 LAWN MOWER ROW (on each arm) and 5 push-ups 
EVEN MIN: 2nd,4th,6th,8th,10th: 5 tuck jumps and 10 TRX ROW




30-45min WOD:
1 ROUND For BEST time: (20 MIN CUTOFF)
Must finish each exercise before moving to the next. 
Row 1000m or 300 rope skips or 150 DBL Unders
20 KB Clean & press (ON EACH ARM) (KX 35W/53M)
30 Dips
Run 500m 
30 Overhead KB swings (KX 35W/53M)
20 bent over dbl kb row (KX 35W/53M)
10 Pistols per leg 


CORE CHALLENGE
4 Rounds (30 seconds exercise, 10 seconds rest) 
1) Hanging Leg Raises
2) One-leg Hip Bridges R
3) Weighted Sit-ups
4) One-leg hip bridges L


  


WEDNESDAY
0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up   


10-20 WARMUP:
2 rounds
30 seconds squat hold
10/10 Scorpion
10/10 Iron cross
10/10 Box step up
10 light kb swing
 
 
20-30MIN STRENGTH SQUAT: 
Run the rack on the Squat  or Pistol for 5 reps
https://youtu.be/t7Oj8-8Htyw
(really focus on getting them to the next level safely)
 
BEGINNER - Goblet Squat (Goal Is 5 Deep Reps With 30lb Women/ 50lb Men)
 
INTERMEDIATE - Double Kettlebell Front Squat (Goal Is 5 Deep Reps With 2-30lb Women/2-50lb Men)
 
EXPERT - (pistol)One Leg Squat (Goal Is 1 Deep Rep With 2-30lb Women/2-50lb Men)
 
 
30-45MIN WOD
TRICIA's (PEACHMARK BENCHMARK)
CHIPPER!!! (22 jump squats every 5 min)
22 Box Jumps (KX 20W/24M)
22 Goblet Squats (pause 3 sec at bottom) (KX 35W/53M)
22 Heavy Dead lift (KX 53W+/70M+)
22/22 Goblet Lunges (KX 35W/53M)
22/22 Bulgarian Split squats (KX 35W/53M)
22/22 Weighted Box Step ups (KX 35W/53M)
22/22 Single Leg Dead lift (KX 35W/53M)
22 Sumo Dead lifts (KX 35W/53M)
22 V-ups


CORE CHALLENGE
3 Rounds Wall Walk/ Plank Hold
Set a timer at 20/20 seconds.   Hold a plank (with feet on wall, if possible).  
Once the first 20 seconds is up, they will walk their hands towards the wall, 
holding the handstand position until the bell rings again.  
They will then walk their hands away from the wall back to the plank position for another 20 secs... You get the idea. 
This should take 2 mins.

  
THURSDAY
0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up
 Warm Up:
3 ROUNDS 30 ON/10 OFF
TRX Pushup
KB Overhead Carry
Hollow Body Hold
20-30MIN STRENGTH Horizontal Press:
RTR for DBL KB 5 reps Chest Press:
5 X 5 reps at top weight
 
30-45MIN WOD:
3 ROUNDS
10 KB Pull, Catch and Press (start with kb on the ground like a thruster from the ground)
20 Push up
20 sit up
10/10 Renegade row 
Run or Row 250M
(IF SOME ONE FINISHES FIRST THEY GET TO PLANK UNTIL EVERYONE IS DONE)
 

CORE CHALLENGE
1 min situp THEN
REPS 20,16,12,8,4
superman
Inchworm
Bird dog
DBL Leg lift with Ceiling Stomp
THEN 1 min Situp

  
FRIDAY
0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up


   0-10 min     Isolated Mobility, Compound Mobility, Movement Patterning/Technique /Upper body dynamic stretch https://youtu.be/yKjfZaLAf48
10-20MIN WARMUP:
3 ROUNDS
5 Push Up to Dip ON KB
5 per direction KB Halos
5 HINDU PUSHUP




20-30MIN STRENGTH CORE:10 min EMOM:
1R/1L Turkish Get-up (only let them choose a weight that allowed them to finish the minute)
-then-
3X10 weighted sit-ups




30-45min WOD: 10 Rounds as fast as possible of:
   10 Snatches Right
   10 Snatches Left
   10 Abmat situps



CORE CHALLENGE
8 MINUTE E.M.O.M. - 7 Hanging Leg raises (SEMI SLOW)
-Every minute on the minute, perform 7 hanging leg raises. 
Modifications: 
Beginner: just raise knees to hip height
Intermediate: Raise knees to armpits
Hard: Actually touch knees to elbows (for real)
Advanced: Touch toes to bar




SATURDAY
0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up
 https://youtu.be/xnLaMMIaVZo
Warm Up:
15R/15L Side Lunges
20 reps TRX Rows
20 reps Superman 
 
20-30Min STRENGTH POWER LIFT:
RTR 5 reps dbl kb then at top weight complete 5X5 DBL KB CLEAN
 
 
30-45min WOD:
PARTNER CHIPPER!
--When it is your turn, you have to complete exactly ten reps before your partner can go; you partner has to PLANK while you're going. 
Also, the way the reps work is each partner end up doing HALF of the number of reps listed. Example: Partner A does reps 1-10, 
then Partner B does 11-20, then partner A does 21-30. So on, so forth. Half fun!
 
 
60 Hollow Body Rocks
80 WALL BALL
100 KB Swings
120 KB Squats
140 V-UP
160 BALL SLAM
4 laps (each partner does 2 laps in the end. You partner planks while the wait for you)
 
 
CORE CHALLENGE
30/20/10-AB MAT SITUP
-OBLIQUE VUP (FULL REPS ON EACH SIDE)
-VUP
-SWIMMERS

MONDAY
0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up


20-30    Core TURKISH GETUP
For 10 minutes, run the rack to find a 2R/2L max on the Turkish Get-up. It is helpful to start off on the weaker side!



30-45 WOD *THE SUBE*
20MIN CUTOFF
GUIDELINES
X = cardio 
BEG: 50 jump jack, INT: 75 jump rope, ADV: 25 DBL UNDER
WOD:
X
10 thrusters (B w15/m25)  (I w 20/ m35)(A w30+/m40+)
X
20 push ups 
X
30 goblet squats (B w20/m30) (I w25/m40)(A w35+/m50+)
X
40 bicycles (per leg)
X
50 SNATCH (25 R, 25 L) (B w15/m20)(I w20/m35)(A w30+/m40+)
X
40 bicycles (per leg)
X
30 goblet squats 
X
20 push ups 
X
10 thrusters 
X



 July Core Challenge










30 sec hollow hold
TUESDAY
0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up
  
20-30   Power Lift - Sumo Deadlift High Pulls
For 10 minutes, run the rack to find a 5 rep max on the SDHP. Think sumo wrestler, wide stance and narrow hands. Make sure to emphasize powerful legs, a tight core, and elbows stay higher than the KB.



30-45 WOD

3 Rounds Wall Walk/ Plank Hold
Set a timer at 20/20 seconds.  Clients will hold a plank (with feet on wall, if possible). 
Once the first 20 seconds is up, they will walk their hands towards the wall, holding the handstand position until the bell rings again. 
They will then walk their hands away from the wall back to the plank position for another 20 secs... You get the idea.  
This should take 2 mins.

-THEN- 

5 Rounds
10 Goblet Thruster
10 v-ups
10 Plank Up/Downs

 July Core Challenge










1min hollow hold  


WEDNESDAY
0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up   


20-30   Vertical Pull Partner Strict Pull-ups 6 set of 3 pull-up negative. Ample rest.


30-45 WOD Michael BENCHMARK
5 rounds as fast as they can for time:
Beginner
50 Jumping Jacks
20 Touch Jumps (like burpee but with no jumping back and forth just touch ground and then jump)
20 Jumping Pullups
10 snatches R & L (15lb women 30lb men)
Intermediate
100 Rope Skips
20 Burpees (No Pushup)
5 Kipping Pullups
10 snatches R & L (20lb women 40lb men)   
Advanced
20 Double Unders
20 Burpees (Chest To Ground)
10 Kipping Pullups
10 snatches R & L (25lb women 50lb men)

   July Core Challenge










1 min 30 sec hollow hold
THURSDAY
0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up


20-30    Lunge
6 sets of 12 (6R/6L) Lunges
Beginner: Bodyweight
Intermediate: Goblet
Extra Intermediate: Suitcase
Advance (and very mobile): Overhead

30-45  WOD
7 Minute Farmer's Walk/ Jumping Jacks
-Have clients walk down the hall or around the room with two HEAVY bells.  It should be a weight that they have to set down occasionally.
When they do, in fact, set the bells down have them perform 25 Jumping Jacks, then get right back to the Walk!!


-THEN-


One time through FAST!!
9 burpees
400m run
15 burpees
250m run
21 burpees
100m run


   July Core Challenge










2 min hollow hold
FRIDAY
0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up


20-30    Vertical Press Turkish Get Up w/ Press 
http://www.youtube.com/watch?v=2vWKMuDH528  Link doesn't show the press, but you guys get the point:)
Have clients work up to a 1 rep max doing a press at each of the seven stations of the Get Up. 
No need to get back down- just place the bell back on the floor. Repeat top set 2X. Once again, plenty of rest between sets.



30-45 WOD 15 MIN AMRAP
10 ball slams,
10 chinees,
10 Box Jump
10/10 DBL KB reverse lunge
100 rope skips

  July Core Challenge 2 min 30 sec hollow hold
SATURDAY
0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up


20-30    Core Alternating Side Plank 8 rounds 20/10.  
3 rounds (30 sec on/10 off) 
TRX boat pose, side plank hip up ( L) Then (R)



30-45 WOD
 (20 MIN CUTOFF)
3 rounds of 10 REPS (TRY TO STAY AT THE SAME KB WEIGHT THE ENTIRE TIME)
·     KB SITUP (KB ON CHEST)
·     KB UP AND OVER (touching the kb on the ground behind the head, as you sit up bring it up and over head to touch on ground infront of you)
·     KB EXTENSION (like a vup, extending kb overhead legs out straight, bring kb in and touch knees)
·     COFFIN SITUPdemo
·     LEG RAISE TO CEILING STOMP (hold on to KB on the ground above head)
100 JUMP ROPE OR 20 DOUBLE UNDERS


 July Core Challenge 3 min hollow hold

​MONDAY
BASIC MOBILITY (5 MIN)
DOWELS (5 MIN)
SPECIFIC WARM-UP (5-10MIN)
STRENGTH: RTR Half Kneeling Press


Have clients reach a 5 rep max on the Half Kneeling Press.  Position is basically the bottom of a lunge with one knee resting on the ground.  If left leg is in front, the bell should be in the left hand. Have clients really weight their lead foot and tell them they should feel like they could stand up at any moment.  Repeat top set 3X


WOD:
15 Min AMRAP
250M Run
20 Wall Balls
10 Burpees




 8 rounds 20/10


Leg lift ceiling stomp
____________________________________


TUESDAY:
BASIC MOBILITY (5 MIN)
DOWELS (5 MIN)
SPECIFIC WARM-UP (5-10MIN)


STRENGTH:  “Core Galore” 40 sec on 10 sec off of:
·         One Arm Hover plank Right
·         One Arm Hover Plank Left
·         V ups
·         Hipups Right
·         Chinees
·         Hipups Left
·         Leg Lifts
·         Plank With a knee lift (spiderman plank)
·         Situps    
·         Hollow Body Rocks
·         Bicycles
·         Superman Rocks
·         Mountain Climbers


WOD: 15 min amrap (substitute with hollow hold for chin over bar hold.)
1 sit-up + 1 pullup + 1 sec pause chin over bar hold
2 sit-up + 2 pullup + 2 sec pause chin over bar hold
3 sit-up + 3 pullup + 3 sec pause chin over bar hold
4 sit-up + 4 pullup + 4 sec pause chin over bar hold

5 sit-up + 5 pullup + 5 sec pause chin over bar hold
Keep adding reps till 15 min is over.....

8 rounds 20/10

Superman


______________________________________


WEDNESDAY:
BASIC MOBILITY (5 MIN)
DOWELS (5 MIN)
SPECIFIC WARM-UP (5-10MIN)

STRENGTH Double Swing/High Pull/Snatch - At The top of each minute for ten sets/minutes have each person perform a set of Heavy double swings or high pulls or snatches depending on their current level for 15 reps. Make sure that they have perfect form if they are going to be swinging heavy or moving up in exercises. The following video contains the 3 elements of the exercises, if you can’t double high pull or snatch kettlebells with as much fluidity as this girl don’t try to teach it to others, remember monkey see monkey do!
WOD:     Run To The Hills
“Run To The Hills” For time with 25 minute cutoff:        
250m run
20 One Arm Snatches Right
250m run
20 One Arm Snatches Left
250m run
20 Burpees
250m run
20 One Arm Thrusters Right
250m run
20 One arm Thrusters Left
250m run
20 Jump Lunges
250m run
20 One Arm Swings Right
250m run
20 One Arm Swings Left
250m run
20 Jump Squats
250m run




Core CHALLENGE
8 rounds 20/10
Situp


____________________________________


THURSDAY 4th of July!!!!!
BASIC MOBILITY (5 MIN)
DOWELS (5 MIN)
SPECIFIC WARM-UP (5-10MIN)
WOD FOR BEST Time (10-50min)

Three Rounds for time of:


30 DBL KB CLEAN + Squat (RX DBL 35W/53M)
30 Pull-ups (RX Strict)
Run 800 meters



Core CHALLENGE
8 rounds 20/10
 alt. side plank
___________________________________


FRIDAY:
BASIC MOBILITY (5 MIN)
DOWELS (5 MIN)
SPECIFIC WARM-UP (5-10MIN)


STRENGTH 7 minute EMOM (Every Minute On the Minute)
3 Heavy Squats
5 Burpees
**have your class warm up their squats first and find their ideal weight before you start your EMOM. Incorporate some dowel work and bodyweight squats into your warm up**



WOD: (For Time)
50 Double unders or 150 Singles
---
then:
6 rounds:
6 R/6 L Snatches KX 35W/53M
6 Goblet Squats (same weight as snatch)
6 Toes to Bar (scale leg raises appropriate to skill level)
----
then:  Two 250m Laps RUN or 500m row




Core CHALLENGE
8 rounds 20/10
T2B


___________________________________


SATURDAY:
BASIC MOBILITY (5 MIN)
DOWELS (5 MIN)
SPECIFIC WARM-UP (5-10MIN)

STRENGTH PUSHUPS AND ABS
2 ROUNDS OF (10 MIN)

• Drop down for 60 seconds of timed regular push-ups
• Flip over for 60 second sit-ups
• 45 seconds wide push-ups
• 45 seconds elbows-to-knees crunches
• 30 seconds kettlebell diamond push-ups
• 30 seconds V-UPS
• Finish it off with a couple sets of 25 three-count arm haulers and flutters kick

WOD:
1 round FAST (WORK FOR FULL 15 MIN)
50 DOUBLE KETTLEBELL CHEST PRESS

50 RENEGADE ROW WITH PUSHUP

150 JUMP ROPE OR 50 D.U.

50 TRX PUSHUP

50 DIPS (RINGS, TRX OR ON A BOX.)

150 JUMP ROPE OR 50 D.U.

AFTER if they finish before everyone else they must TRX ROW until the 15 min is over.
If you run out of TRX have them do 5 reps and switch with a partner over and over again til the 15 min is over.




Core CHALLENGE
8 rounds 20/10
 Plank

MONDAY
0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up
 
20-30  Strength Horizontal Pull  Work On One Of The Exercises For 10 Minutes
(really focus on getting them to the next level safely)
BEGINNER - One Arm Row Place Other Hand On Wall For Support (Goal Is 3 Slow Reps To Bottom)
INTERMEDIATE - One Arm Split Row (Goal Is 5 Reps With 30lb Women/50lb Men)
EXPERT - One Arm 2 Kettlebell Row (Goal Is 5 Reps With 2-30lb Women/2-50lb Men)

 
30-45 WOD 1 Minute At Each Station For Round 1, 40 Seconds At Each Station For Round 2, 30 Seconds At Each Station For Round 3, 20 Seconds At Each Station For Round 4 Of:
   Plank Up Downs
Wall Chair
Burpees
Alt. KB Snatch Right
TRX ROW with feet on ball
REST 1 Round


June Challenge PLANK PUSHUPS
65 pushups

 
 
TUESDAY
0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up
 
20-30  SQUAT Strength Squats - Run the rack on the Squat for 5 reps
(really focus on getting them to the next level safely)
BEGINNER - Goblet Squat (Goal Is 5 Deep Reps With 30lb Women/ 50lb Men)
INTERMEDIATE - Double Kettlebell Front Squat (Goal Is 5 Deep Reps With 2-30lb Women/2-50lb Men)
EXPERT - One Leg Squat (Goal Is 1 Deep Rep With 2-30lb Women/2-50lb Men)

 
30-45 WOD 15 Rounds For Time Of:
15 Jump Squats
50 Rope Skips (10 Double Unders)
 June Challenge PLANK PUSHUPS
70 pushups
 
WEDNESDAY
0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up   
 
20-30    Strength Horizontal Press Have everyone partner up for the ladder pushup. Partner A does 2 pushups then Partner B does 2. Then Partner A does 4 and B does 4. Move up in reps each set by 2 until you can’t complete the set. Then restart back at the beginning. If they can get to 10 reps it’s time to move up in difficulty.
(really focus on getting them to the next level safely)
BEGINNER - Kneeling Pushups (Get them to chest to ground before moving on)
INTERMEDIATE - Pushups (Get them to chest to ground before moving on)
EXPERT - TRX Pushups (Make it deep and keep the handles low to the ground)

 
30-45 WOD 15 Minute AMRAP Of:
Run 250m
20 KB High Pulls
10 renegade row with pushup
10/10 KB Lunges
June Challenge PLANK PUSHUPS
75 pushups
 
THURSDAY
0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up
 
20-30  CORE Strength Hanging Leg Raises - Form 2 lines behind the pullup bars and have them perform a set close to failure of one of the following variations of the hanging leg raise. You should be able to get 3-5 sets in. (Progress to the next exercise when they can do 3 or more sets of 10 reps)
BEGINER - Hanging Knee Raises
INTERMEDIATE - Hanging Knees To Elbows
ADVANCED - Hanging Toes To Bar
EXPERT - Strict Toes To Bar (SLOW)

30-45  WOD
 Get As Far Through The List As Possible In 15 Minutes:
100 Rope Skips
20 Pullups
90 Rope Skips
20 Swings
80 Rope Skips
20 Jump Lunges
70 Rope Skips
20 One Leg Deadlifts (10 R/10 L)
60 Rope Skips
20 Jump Squats
50 Rope Skips
20 Bottoms Up Presses (10 R/10 L)
40 Rope Skips
20 Wall Balls
30 Rope Skips
20 Mountain Climbers (R&L)
20 Rope Skips
20 Burpees
10 Rope Skips

June Challenge PLANK PUSHUPS
80 pushups
FRIDAY
0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up


20-30    Strength Power lift - Run The Rack For 10 Minutes Perform 10 Reps Each
(really focus on getting them to the next level safely)
BEGINNER - Kettlebell Swings Two Hands One Bell (Goal is 50lbs men, 30lb women)
INTERMEDIATE - Double Kettlebell Swings (Goal Is 2-50lb men, 2-30lb women)
EXPERT - Double Kettlebell Snatch (Goal Is 2-50lb men, 2-30lb women)



30-45 WOD **MAX EFFORT!!! SPRINT**
**FOR ADVANCED STUDENTS, OFFER 4 ROUNDS EACH**


3 ROUNDS:
SHORT SPRINT
15 ABMAT BUTTERFLY SIT-UPS
12 BURPEES

REST 1 MINUTE

3 ROUNDS:
10 DOUBLE UNDERS (OR 50 SINGLES)
15 DIPS
20 DBL KB CLEAN

June Challenge PLANK PUSHUPS
85 pushups 
SATURDAY
0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up


20-30  Strength Vertical Pull Work On One Of The Exercises For 10 Minutes
(really focus on getting them to the next level safely)
BEGINNER - Pullup Negitaves (Goal Is 3 Slow Reps To Bottom)
INTERMEDIATE - Bodyweight Pullups (Goal Is 5 Reps For 5 Sets)
EXPERT - Weighted Pullup (Max Weight For 1 Rep Goal Is 2-30lb Women/2-50lb Men)



30-45 WOD 5 ROUNDS [15 MIN]

5 DBL KB CHEST PRESS
5 KB PUSHUP (like a diamond pushup on the KB)
5R/5L OA FRONT RACK SQUAT
5R/5L CLEAN AND PRESS
1R/1L TURKISH GETUP* from the TOP DOWN
*After the last clean and press, from the lockout do the down phase of the getup
until you are laying down and then get back up.


June Challenge PLANK PUSHUPS
​90 pushups

MONDAY
0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up


20-30  Strength Power Lift
Run The Rack For 10 Minutes Perform 10 Reps Each
(really focus on getting them to the next level safely)
BEGINNER - Kettlebell Swings Two Hands One Bell (Goal is 50lbs men, 30lb women)
INTERMEDIATE - Double Kettlebell Swings (Goal Is 2-50lb men, 2-30lb women)
EXPERT - Double Kettlebell Snatch (Goal Is 2-50lb men, 2-30lb women)


30-45 WOD
2 X 7 Minute AMRAP Of:
CIRCUIT #1 (7 Minutes)
20 Jump Lunges (10 Each Side)
10 Pushups
10 Pull ups   

***REST 1 MINUTE***

CIRCUIT #2 (7 Minutes)
20 TRX Jump Squats
10 Push Press Right
10 Push Press Left 


TUESDAY
0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up
 
20-30  Vertical Pull Strength
Work On One Of The Exercises For 10 Minutes
(really focus on getting them to the next level safely)
BEGINNER - Pullup Negitaves (Goal Is 3 Slow Reps To Bottom)
INTERMEDIATE - Bodyweight Pullups (Goal Is 5 Reps For 5 Sets)
EXPERT - Weighted Pullup (Max Weight For 1 Rep Goal Is 2-30lb Women/2-50lb Men)


30-45 WOD
20 Seconds On 10 Seconds Off For 4 Rounds Of:
V Ups
KB Swings


34-45 30 Seconds On 10 Seconds Off For 3 Rounds Of:
Jump Rope
Wall Balls
Goblet Squats
 


WEDNESDAY
0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up   


20-30    Lunge Strength
Work on partner walking lunges. Have partner A lunge across the room and back followed by rest while partner B Lunges
   BEGINNER - Bodyweight or Goblet Lunges
INTERMEDIATE - Double Kettlebell Racked Or Suitcase Lunges
EXPERT - One Or Two Arm Overhead Lunges


30-45 WOD
7 Rounds As Fast As You Can Of:
100 Rope Skips (50 Double Unders Advanced)
10/10 Plank Up Downs
10/10 Bulgarian Split squat


 
THURSDAY
0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up


20-30  Vertical Press Strength
Run The Rack On The Press For 5 Reps
(really focus on getting them to the next level safely)
BEGINNER - One Arm Press (Goal Is 5 Reps With 30lbs Women/50lbs Men)
INTERMEDIATE - One Arm Bottoms Up Press (Goal Is 5 Reps With 30lbs Women/50lbs Men)
EXPERT - One Arm 2 Kettlebell Press (Goal Is 1 Rep With 2-30lbs Women/2-50lb Men)


30-45  WOD
15 Minute Ascending AMRAP Of:
(Perform 1 rep on the first round, 2 on the second and keep increasing each round by 1 rep until time is up. The symbol 2X indicates you multiply the reps by 2 etc. for any other number)
One Arm Snatch Right
One Arm Snatch Left
Two Arm One Bell Thruster (2X)


 
FRIDAY
0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up


20-30    Core Strength
5 minute Abs - 20 Seconds On 10 Seconds Off for 10 rounds of:
BEGINNER - Lying Leg Raises
INTERMEDIATE - V Ups, Legs Stay Up
EXPERT - Full V Ups




30-45 WOD
15 MINUTE AMRAP:
10 H.R. Push-ups
14 abmat sit-ups
10 Deep Ring/trx Rows (seriously challenging)
14 Alt. Clean n' Press
10 Goblet Squat
14 Body scissors


Finisher:
3 minute plank game
-Give them different directions every 30 seconds or so: "up on your hands," "Lift your right hand." etc.
-If they need to break from the plank, have them do 20 Jumping Jacks, and then resume their planks.




SATURDAY
0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up


20-30  Lift Strength
Run The Rack For 10 Minutes Perform 10 Reps Each
(really focus on getting them to the next level safely)
BEGINNER - Single Kettlebell Sumo Deadlift (Goal is 50lbs men, 30lb women)
INTERMEDIATE - Double Kettlebell Suitcase Deadlift (Goal Is 2-50lb men, 2-30lb women)
EXPERT - One Leg Deadlift (Goal Is 2-50lb everyone)




30-45 WOD
10 Rounds As Fast As You Can Of:
Run 250m
Burpees (Do 20 reps First Round The 18,16,14,12,10,8,6,4,2)

MONDAY
0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up


20-60min+ WOD THE MURPH (feel free to scale as needed)
1 mile RUN
100 Pull-ups
200 Push ups
300 Squats
1 mile RUN




TUESDAY
0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up
 
20-30  CORE Strength 5 rounds:  Farmers carry 1 minute, plank 1 minute.  
For advanced clients have them try the one arm farmers carry (30 sec each arm) make sure they stay stabilized and solid through their midline.


30-45 WOD
250m RUN – THEN,
3 rounds for time:
15 toes to bar
15 hollow body rock
15 situps
15 burpees            
 ** after 3 rounds finish with another 250m run


AB CHALLENGE
8 rounds 20/10
Situps



WEDNESDAY
0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up   


20-30    POWER LIFT Strength
 RTR on the KB dead swing for 8 reps.  Repeat top set for 3 rounds.


30-45 WOD
 5 rounds:
20 squats
10/10 One arm kb high pull
20 goblet walking lunges
run

AB CHALLENGE
8 rounds 20/10
Bicycles

THURSDAY
0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up


20-30    Vertical Pull Strength
Pullup   - have clients do a ladder with a little rest in between, start at 2, go up by 1 all the way to 10 (if they can, scale as necessary, as well as add weight for advanced)
If there is still time have them start over at 2 reps and work the ladder again with a chin up


30-45  WOD
15 min AMRAP:
10 TRX  Row
10 Wall Ball
10 Grasshoppers
10 Burpees



AB CHALLENGE
20/15/10
Side plank Hip lift R
Side plank hip lift L
 
FRIDAY
0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up


20-30    LUNGE Strength
RTR on the walking lunge. Repeat the top set 3x


30-45 WOD
  10 min EMOM of :  3 deadlifts/3 push press/3 jump squats or box jumps
Finish with a tabata of  skaters  

AB CHALLENGE

100 situp
SATURDAY
0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up


20-30    Vertical Press Strength
RTR for 5 reps on the one arm press – repeat top set 3 times, then RTR one last time bottoms up style


30-45 WOD
3 rounds for time
10/10 snatch
20 KB swings
5 wall walks
20 wall balls



AB CHALLENGE
50 Superman

​

MONDAY
0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up

20-30    Lunges - Work on partner walking lunges. Have partner A lunge across the room and back followed by rest while partner B Lunges
   BEGINNER - Bodyweight or Goblet Lunges
INTERMEDIATE - Double Kettlebell Racked Or Suitcase Lunges
EXPERT - One Or Two Arm Overhead Lunges

30-45 15 Minute AMRAP Of:
Run or Row 250M
20 Wall Balls (KX 14W/20M)
20 KB Swings (KX 40M/60M)


AB CHALLENGE
3 ROUNDS 30 SEC ON// 10 SEC OFF

• TRX PIKE
  
• KB SITUP AND OVER HEAD PRESS
  

TUESDAY
0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up
  
20-30    Press Strength - Run The Rack On The Press For 5 Reps
(really focus on getting them to the next level safely)
BEGINNER - One Arm Press (Goal Is 5 Reps With 30lbs Women/50lbs Men)
INTERMEDIATE - One Arm Bottoms Up Press (Goal Is 5 Reps With 30lbs Women/50lbs Men)
EXPERT - One Arm 2 Kettlebell Press (Goal Is 1 Rep With 2-30lbs Women/2-50lb Men)

30-45 1 Minute at each station with no rest between stations for 3 rounds: (rest 1 min between rounds)
Have them count their reps and try to maintain the same amount of reps for each round.
Burpees
TRX Rows OR Pull Ups
Mountain Climbers
Chinees

REST OR PLANK


AB CHALLENGE
4 ROUNDS 20 SEC ON// 10 SEC OFF

• PLANK (TRX PLANK OR EXERCISE BALL TO MAKE IT HARDER)
  
• WALL BALL SITUP
  

WEDNESDAY
0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up   

20-25    5 minute Abs - 20 Seconds On 10 Seconds Off for 10 rounds of:
BEGINNER - Lying Leg Raises
INTERMEDIATE - V Ups, Legs Stay Up
EXPERT - Full V Ups or hanging leg raises

30-45 7 Rounds As Fast As You Can Of:
7 Sit ups
7 Pullups
7 Snatches Right (KX 35W/53M)
7 Snatches Left
7 Goblet Squats (KX 40W/60M)


AB CHALLENGE
3 ROUNDS

• 10VUPS
  
• 10 SUPERMAN
  

THURSDAY
0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up

20-30    Lower Pull Strength - Run The Rack For 10 Minutes Perform 10 Reps Each. Repeat top weight 3x.
(really focus on getting them to the next level safely)
BEGINNER - Single Kettlebell Deadlift (Goal is 50lbs men, 30lb women)
INTERMEDIATE - Double Kettlebell Deadlift (Goal Is 2-50lb men, 2-30lb women)
EXPERT - One Leg Double Kettlebell Deadlift (Goal Is 2-50lb everyone)


30-45 15 Minute Ascending AMRAP Of:
(Perform 1 rep on the first round, 2 on the second and keep increasing each round by 1 rep until time is up. The symbol 2X indicates you multiply the reps by 2 etc. for any other number)
Burpees
KB High Pulls (KX 35W/53M)
Jump Rope (10X) or DBL Under (3x)

AB CHALLENGE


3 rounds:  Farmers carry 1 minute, plank 1 minute.  
For advanced clients have them try the one arm farmers carry (30 sec each arm) make sure they stay stabilized and solid through their midline.


FRIDAY
0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up

20-30    Horizontal Pull Strength - Work On One Of The Exercises For 10 Minutes. Run the rack to top weight. Repeat top weight 3x.
(really focus on getting them to the next level safely)
BEGINNER - One Arm Row Place Other Hand On Wall For Support (Goal Is 3 Slow Reps To Bottom)
INTERMEDIATE - One Arm Split Row (Goal Is 5 Reps With 30lb Women/50lb Men)
EXPERT - One Arm 2 Kettlebell Row (Goal Is 5 Reps With 2-30lb Women/2-50lb Men)

  30-45    20 Seconds On 10 Seconds Off For 8 Rounds Of Each Exercise (NOTE: Finish all 8 rounds of the exercise before moving on to the next) Scale As Necessary:
Spiderman Planks
Goblet Thrusters (KX 40W/60M)
Pushups
Rope Skips or DBL Unders

AB CHALLENGE
3 Rounds (30 seconds exercise, 10 seconds rest)
V-Ups
One-leg Hip Bridges R
One-leg hip bridges L



SATURDAY
0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up

20-30    Leg Strength - Run the rack on the Squat for 5 reps. Repeat top weight 3x.
(really focus on getting them to the next level safely)
BEGINNER - Goblet Squat (Goal Is 5 Deep Reps With 30lb Women/ 50lb Men)
INTERMEDIATE - Double Kettlebell Front Squat (Goal Is 5 Deep Reps With 2-30lb Women/2-50lb Men)
EXPERT - One Leg Squat (Goal Is 1 Deep Rep With 2-30lb Women/2-50lb Men)

30-45 10 Rounds as fast as possible of:
10 Snatches Right (KX 35W/53M)
10 Snatches Left
10 Burpees


AB CHALLENGE
20,16,12,8,4
Side Plank hold with Leg Lift L
Side Plank hold with Leg Lift R
Inchworm
Birddog

​

MONDAY
0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up


20-30    Vertical Pull Strength
10 rounds (5 MIN)
15 SEC ON/15 SEC OFF
HOLD CHIN OVER BAR FOR 15 SEC
5 MIN OF:
3 SETS OF 5 REPS PULLUP NEGATIVES (OR TRX NEGATIVES) IF THEY NEED MORE OF A CHALLENGE GRAB A WEIGHT BELT.
PULLUP FAST AND LOWER YOUR SELF SLOW.




30-45 WOD
 15 MIN AMRAP
3 WALL WALK OR 5 HANDSTAND PUSHUP
10 PULLUPS
25 HOLLOW BODY ROCK
RUN


AB Challenge
8 rounds 20sec on /10sec off
Side Vup





TUESDAY
0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up
 
20-30    Lunges - The lunge is a great movement for developing the thighs and strengthening the hips. Lunges target two primary muscles groups:
           1) the hip extensors, comprising the gluteal muscles (glutes) and hamstrings
           2) the knee extensors, made up of the four muscles collectively known as the quadriceps.
The muscles used in the lunge are the same as those utilized in the squat, but the lunge provides greater range of motion, allowing more substantial glute and hamstring development.
10 ROUNDS (8 MINish)
30 ON / 15 OFF
RUN THE RACK. FRONT LUNGE EVERY 30 SECONDS, THEN MOVE UP TO THE NEXT KETTLEBELL. WHEN YOU GET TO YOUR HEAVIEST STAY ON IT.


30-45 WOD:
START WITH: 1 MIN FARMER WALK

THEN

10 MIN AMRAP

5R/5L O.A. KETTLEBELL BULGARIAN SPLIT SQUAT ON TRX OR BOX

10 KETTLEBELL SWING

15 TRX HAMSTRING CURL

1 MIN PLANK

THEN END WITH: 1 MIN FARMER WALK


AB Challenge
1 min situp


WEDNESDAY
0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up   


20-30    Press Strength PUSHUPS AND ABS
2 ROUNDS OF (10 MIN)

• Drop down for 60 seconds of timed regular push-ups
  
• Flip over for 60 second sit-ups
  
• 45 seconds wide push-ups
  
• 45 seconds elbows-to-knees crunches
  
• 30 seconds kettlebell diamond push-ups
  
• 30 seconds V-UPS
  

Finish it off with a couple sets of 25 three-count arm haulers and flutters kick

30-45 WOD
 1 round FAST (WORK FOR FULL 15 MIN)
50 DOUBLE KETTLEBELL CHEST PRESS

50 RENEGADE ROW WITH PUSHUP

150 JUMP ROPE OR 50 D.U.

50 TRX PUSHUP

50 DIPS (RINGS, TRX OR ON A BOX.)

150 JUMP ROPE OR 50 D.U.


AB Challenge
REPS 20,16,12,8,4
superman
DBL Leg lift with Ceiling Stomp



THURSDAY
0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up


20-30    CORE 3 ROUNDS 45on/15off (15 MIN TOTAL)
1. SPIDERMAN PLANK
2. HALO R
3. HALO L
4. L SIT HANGING FROM BAR
5. SLOW TOES TO BAR

30-45  WOD 20MIN CUTOFF

400m RUN
THEN:

1 TIME FAST
10 TRX TRICEP PRESS
10 DIVER SITUP
10 KB SKULL CRUSHERS
1 min SWIMMERS
20 BOX OVER
20  TOES TO BAR
15R/15L BOTTOMS UP PRESS
30 AB MAT SITUP

AFTER:
400m RUN


AB Challenge
REPS 20,16,12,8,4
Inchworm


Bird dog

 
FRIDAY
0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up


20-30    Lower Pull Strength - KB SNATCH 10 min (5min RTR//5min Timed Snatch)
RUN THE RACK: Start at lowest weight and work your way up to most challenging weight. If the cannot snatch have them start at the top of the snatch and swing it from overhead to a clean position and then strict press it up. If they are not confident with the correct form do not let them move up to a heavier weight. They can use this time to practice form.
5 KB SNATCH R/ 5KB SNATCH L (move up to next weight.)
Take 5 min to find top weight with best form.
SET TIMER FOR 10 ROUNDS 25ON/10OFF
ALTERNATE Right arm Snatch & Left arm Snatch every 25sec
Caution if weight is to hard to control for 25sec lower the weight.



30-45 WOD
  15MIN CUTOFF
3 ROUNDS
3R/3L LATERAL JUMP OR STEP OVER MAT
6 O.H. KB SWING
9 MTN CLIMBER BURPEE (5R/5L MTN CLIMBER PER 1 BURPEE)
12 BALL SLAM
15 WALL BALL
18(down & back = 9 total) SHUTTLE RUN WITH MED BALL (CARRY OVERHEAD ONLY IF THEY KEEP CORE STABLE)



AB Challenge
30/20/10
-VUP
-SWIMMERS



SATURDAY
0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up


20-30    Horizontal Pull Strength - DBL KB LAWN MOWER ROW WITH TRX BACK FLY
RUN THE RACK TO FIND TOP WEIGHT 5 REPS
5 ROUNDS AT TOP WEIGHT 5 REPS DBL KB LAWN MOWER ROW AND SUPER SET WITH 10 TRX BACK FLY



30-45 WOD
15 MIN AMRAP

10 SINGLE LEG BALANCE LAWN MOWER ROW L
10 SINGLE LEG BALANCE LAWN MOWER ROW R
10 PULLUP
10 SIDE PLANK HOLD WITH ONE LEG LIFT L
10 SIDE PLANK HOLD WITH ONE LEG LIFT R
10 PUSHUP
10 DBL KETTLEBELL PUSHUP TO LSIT (The Rudy)
10 SQUAT
10 KB ALTERNATING LUNGE AND UNDER FRONT LEG PASS
10 SITUP


AB Challenge30/20/10
-AB MAT SITUP
-OBLIQUE VUP (FULL REPS ON EACH SIDE)