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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
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
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
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
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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)
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) MONDAY
0-10 Isolated Mobility, Compound Mobility, Movement Patterning/Technique,Lower body dynamic stretch https://youtu.be/xnLaMMIaVZo 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 AB CHALLENGE 110 Crunches 44 Leg Lifts 1min 45 sec Plank TUESDAY 0-10 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Upper body dynamic stretch https://youtu.be/yKjfZaLAf48 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 AB 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 0-10 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Upper body dynamic stretch https://youtu.be/yKjfZaLAf48 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 10 Rounds as fast as possible of: 10 Snatches Right 10 Snatches Left 10 Abmat situps AB 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. -THEN- 8 rounds 20sec on /10sec off Side Vup THURSDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique,Lower body dynamic stretch https://youtu.be/xnLaMMIaVZo 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) AB CHALLENGE1 min situp THEN REPS 20,16,12,8,4 superman Inchworm Bird dog DBL Leg lift with Ceiling Stomp THEN 1 min Situp FRIDAY 0-10 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: 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 AB CHALLENGE8 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 0-10 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Lower body dynamic stretch 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) AB CHALLENGE 30/20/10-AB MAT SITUP -OBLIQUE VUP (FULL REPS ON EACH SIDE) -VUP -SWIMMERS MONDAY BASIC MOBILITY (5 MIN) Isolated / Compound Joint Mobility. DOWELS (5 MIN)Technique and Form Warm Up (choose according to the day’s workout) SPECIFIC WARM-UP (10MIN) (CREATE YOUR OWN) Maybe go over the TGU without weight together as a group. -STRENGTH: (10 min) 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! 30-45MIN -WOD: (regress or progress exercises as needed) 3 ROUNDS (circuit through) 40 seconds on 20 seconds off. To challenge your self count your reps and try to maintain them or do more.
GRIP STRENGTH CHALLENGE 5 min farmer carry when you put it down do 30 mtn climbers TUESDAY BASIC MOBILITY (5 MIN) Isolated / Compound Joint Mobility. DOWELS (5 MIN)Technique and Form Warm Up (choose according to the day’s workout) SPECIFIC WARM-UP (10MIN) (CREATE YOUR OWN) WARMUP: 1 LAP MONKEY WALK https://www.youtube.com/watch?v=NsX3zsU-G5Q 20 DEAD BUGS 30 LEG LIFTS 10-20min SKILL: 3x 20-SECOND HANDSTAND AGAINST WALL---modify with: plank -STRENGTH: (10 min) 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. 25-45MIN WOD: *THE SUBE* 20MIN CUTOFF GUIDELINES X = cardio BEG: 50 jump jack, INT: 75 jump rope, ADV: KX 25 DBL UNDER (All Advanced is KX) 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 GRIP STRENGTH CHALLENGE 8 rounds 20/10 Alternate between the two exercises farmer carry Bar Hang WEDNESDAY BASIC MOBILITY (5 MIN) Isolated / Compound Joint Mobility. DOWELS (5 MIN)Technique and Form Warm Up (choose according to the day’s workout) SPECIFIC WARM-UP (5-10MIN) (CREATE YOUR OWN) -STRENGTH: (10 min)Partner chin up (palms facing your face) Perform 5-10 sets of 5 chin ups. If too easy add some weight. For beginners, pair them together and have hanging partner cross their ankles, while partner squats down and helps them up (ankles/feet push off of partners hands..) WOD: 3 Rounds: 15 SWING FLIP CATCH SQUAT (KX 35W/53M) 30 Super man 60 KB MTN CLIMBERS 2 Rounds: 15 V-ups (KX weighted v-up) 15 Russian High Pulls (KX 35W/53M) 15 box jumps (modification: 10 high TRX jump squats) (KX 20inchW/24inchM) 1 Round: 8 TGU (4R/4L) (KX 35W/53M) GRIP STRENGTH CHALLENGE 8 rounds 25/10 CHIN OVER BAR HANG THURSDAY BASIC MOBILITY (5 MIN) Isolated / Compound Joint Mobility. DOWELS (5 MIN)Technique and Form Warm Up (choose according to the day’s workout) SPECIFIC WARM-UP (5-10MIN) 20-30 min: STRENGTH(10 min): Partner walking lunges. Partner A lunges, partner B planks. Get creative with different planks each round 30-45 min: WOD: 3 rounds for time: 10/10 KB Windmill (KX 35W/53M) 10/10 TRX Bulgarian Split Squat (KX 35W/53M) 5 wall walks 20 wall balls (KX 15W/20M) GRIP STRENGTH CHALLENGE 4 Laps across TRX AFRAME monkey bar FRIDAY BASIC MOBILITY (5 MIN) Isolated / Compound Joint Mobility. DOWELS (5 MIN)Technique and Form Warm Up (choose according to the day’s workout) SPECIFIC WARM-UP (5MIN) 10-25min STRENGTH(15 min): TRX Plank with One arm KB ROW CLICK ME FOR DEMO 3 sets of 15 reps on right and left arm Then 5 sets of 5 reps KB Strict Press (start on challenging weight.) 25-45min WOD: 20 min time cap The Jason Benchmark 1 round (HAVE CLASS LOG THEIR TIME AND WEIGHT USED) This workout is done top to bottom no chipping. 44 DBL KB CHEST PRESS (KX DBL KB 35W/53M) 44 BURPEE (KX full burpee with plank pushup) 44 PULL UP (KX STRICT) 44 PUSH UP GRIP STRENGTH CHALLENGE 8 rounds 35/10 BAR HANG (with optional L-Sit hold) SATURDAY: BASIC MOBILITY (5 MIN) Isolated / Compound Joint Mobility. DOWELS (5 MIN)Technique and Form Warm Up (choose according to the day’s workout) SPECIFIC WARM-UP (5-10MIN) 20-30 min: -STRENGTH: (10 min) CORE For 5 minutes, form two lines and have clients switch of doing 3-5 hanging leg raises. SLOW LOWERING WITH CONTROL. THEN 5 Min Plank Test
WOD: GABE BENCHMARK 1/2 mile run (800m row) 40 Burpees (KX full burpee with plank pushup) 30 Pullups (KX STRICT) 20 Box jumps (KX 20inchW/24inchM) 10/10 Snatches (KX KB 35W/53M) 40 Burpees (KX full burpee with plank pushup) 10/10 Snatches (KX KB 35W/53M) 20 Box jumps (KX 20inchW/24inchM) 30 Pullups (KX STRICT) 40 Burpees (KX full burpee with plank pushup) 1/2 mile run (800m row) GRIP STRENGTH CHALLENGE 5 min (1 burpee every time you stop) HEAVY farmer carry MONDAY
0-15 min: Isolated / Compound Joint Mobility. 15 - 20 min: Technique and Form Warm Up (choose according to the day’s workout) STRENGTH: 20-30 min: LUNGE AND ALTERNATING STRICT PRESS (start standing then lunge to kneeling position and press right and left(1 rep,) then reverse lunge back to standing. Then lunge on other leg and press right and left (2 rep.) Always do presses in kneeling position of lunge. RTR on LUNGE and alternating kb strict press for 6 reps, repeat top set 3 times, if time start over RTR bottoms up style WOD: 30-45 min: 3 rounds 10/10 snatch right and left, (kx 35w/53m) 20 over head kB swings, (kx35w/53m) 10/10 alt one arm push up, (hand on kB then change to other hand) 10 burpee wall ball GRIP STRENGTH CHALLENGE 8 rounds 20/10 Alternate between the two exercises farmer carry Bar Hang TUESDAY: 0-15 min: Isolated / Compound Joint Mobility. 15 - 20 min: Technique and Form Warm Up (choose according to the day’s workout) STRENGTH: 20-29 min: CORE: - 30 sec of each exercise for 3 rounds, no rest: chinees, Russian twist, flutter kick, plank, side plank hip up (r), side plank hip up (l) ** 1 minute Superman plank hold WOD: 30-45 min: 15 min AMRAP every 3 min reverse plank hold. 5 BURPEES 10 GOBLET SQUAT (kx 35w/53m) 5 BURPEES 10 V UPS 5 BURPEES 10 BALL SLAM (kx 15w/25m) GRIP STRENGTH CHALLENGE 5 min farmer carry when you put it down do 30 mtn climbers WEDNESDAY: 0-15 min: Isolated / Compound Joint Mobility. 15 - 20 min: Technique and Form Warm Up (choose according to the day’s workout) STRENGTH: 20-30 min: RTR 3reps R & L side lunge with snatch. Start in Side lunge right stance and with the left arm snatch as you step feet together 3 reps. Then start in side lunge stance on left and with right arm snatch as you step feet together 3 reps. Then move up to next weight. (SEPARATE MOVEMENTS IF YOU ARE NOT COMFORTABLE TEACHING IT. Do 3 kB side lunge the 3 snatch.) WOD: 30-45 min: PARTNER EMOM: CIRCUIT THROUGH EMOMS. PARTNERS WILL SPLIT REPS however they please. Rest the remainder of the min. If you do not finish before min is over you get no rest. Move to the next emom. Circuit through EMOMS 4x so it takes 12min. (Example start with EMOM 1, then do 2, then do 3. Then start over at 1 and circuit through again.) EMOM 1: 20 T2B 20 Over head KB SWING (kx 35w/53m) EMOM 2: 20 cal row or 60 Jump Rope 20 H.R. Pushups ' EMOM 3: 100m dbl kB front rack carry (kx 25w/40m) 20 TRX ELBOWS WIDE ROW GRIP STRENGTH CHALLENGE 8 rounds 20/10 CHIN OVER BAR HANG THURSDAY: 0-15 min: Isolated / Compound Joint Mobility. 15 - 20 min: Technique and Form Warm Up (choose according to the day’s workout) STRENGTH: 20-30 min: RTR with 10 rep DBL KB Bent over row superset with 15rep banded tricep pulldown When you reach your top weight for dbl kB bent over row do 3 total sets with banded tricep pulldown. WOD: 27-21-15-9 reps of DBL Clean & Press (KX 25W/40M) one arm swings R (kx 35w/53m) One arm swings L Sit Ups GRIP STRENGTH CHALLENGE 8 rounds 30/10 BAR HANG (with optional L-Sit hold) FRIDAY: 0-15 min: Isolated / Compound Joint Mobility. 15 - 20 min: Technique and Form Warm Up (choose according to the day’s workout) STRENGTH: 20-30 min: Pistol (trx assisted, bench assisted, partner assist or no assistance) have clients try each way – unless they are a pistol master already.. – and work on the different techniques for 10 minutes. WOD: 30-45 min: 5 rounds: 10 pullups, 15 pushups, 20 situps, 30 goblet squats (kx 35w/53m) GRIP STRENGTH CHALLENGE 3 Laps across TRX AFRAME monkey bar SATURDAY: 0-15 min: Isolated / Compound Joint Mobility. 15 - 20 min: Technique and Form Warm Up (choose according to the day’s workout) STRENGTH: 20-30 min: RTR on the 5reps KB chest press superset with 10 rep push-up. repeat your top set 4 times. WOD: 30-45 min: 3 rounds: 5/5 Turkish getups, (kx 35w/53m) 10 sumo deadlift high pull, (kx 53w/80m) 10 jump squat 1 lap waiter carry (kx dbl 30w/53m) GRIP STRENGTH CHALLENGE 8 rounds 30/10 HEAVY farmer carry MONDAY
BASIC MOBILITY (5 MIN) DOWELS (5 MIN) SPECIFIC WARM-UP (5-10MIN) STRENGTH: Squat 5 min Static squat hold and run! Partner up.One partner holds a static squat, while partner completes a 250m run. and switch. 5 min Complete 3 rounds 5 rep max dbl kb squat. WOD: 15 min AMRAP Add 2 reps reach round! (Wall sit time doesn't change) 30 sec single leg wallsit r 30 sec single leg wallsit L 10 ab mat Situps 10 WALL BALL 10 KB Clean to reverse lunge R 10 KB Clean to reverse lunge L 10 TRX Rear foot elevated split squat R 10 TRX Rear foot elevated split squat L : http://youtu.be/YItAiT6e6BA GRIP STRENGTH CHALLENGE 8 rounds 20/10 HEAVY farmer carry ____________________________________ TUESDAY: BASIC MOBILITY (5 MIN) DOWELS (5 MIN) SPECIFIC WARM-UP (5-10MIN) STRENGTH: Press (H) 3 rounds 30 sec plank hold 30 sec pushup 10 min Form a circle. Moving clock wise around the circle. One person goes at a time. Each person does 10 DBL KB CHEST PRESS and holds reverse plank or hollow body hold till it is their turn again. If one person falls from plank everyone does 5 inch worms. Then resume. WOD: for your best time! (15 min cut off) 3 rounds 10 single leg deadlift R 10 pushups 10 single leg deadlift L 10 pushups 1 TGU R 10 pushups 1 TGU L 50m DBL KB Waiter Carry GRIP STRENGTH CHALLENGE 3 Laps across TRX AFRAME monkey bar ______________________________________ WEDNESDAY: BASIC MOBILITY (5 MIN) DOWELS (5 MIN) SPECIFIC WARM-UP (5-10MIN) STRENGTH Core TABATA 8 rounds 20 on 10 sec plank of -Side plank hiplifts & 8 rounds 20 on 10 sec hollow body hold -Side V-up: http://youtu.be/gxBOxA2OMgU WOD: CHOOSE one of the Below wods 5 rounds 20 min cutoff 8 Burpee 8 Sit out R/L 8 DBL KB Bent over row 4/4 Snatch R/L 4/4 DBL KB Reverse Lunge OR FLOW Version (ADVANCED) DO THIS FOR 5 ROUNDS (Below is 1 round) Press back to Sit out R Press back to Sit out L Press Back to DBL KB Bent over row to OA Snatch as you same leg reverse lunge R Press back to Sit out R Press back to Sit out L Press Back to DBL KB Bent over row to OA Snatch as you same leg reverse lunge L https://www.instagram.com/p/BtdfUu0hh8i/?utm_source=ig_share_sheet&igshid=7bcu2nt62k8o GRIP STRENGTH CHALLENGE 8 rounds 20/10 BAR HANG (with optional L-Sit hold) ____________________________________ THURSDAY BASIC MOBILITY (5 MIN) DOWELS (5 MIN) SPECIFIC WARM-UP (5-10MIN) STRENGTH 10 min KB DEADLIFT & HEAVY SWING R.T.R (run the rack) 5 reps KB DEADLIFT after each deadlift stay on the same designated heavy weight KB and swing 10 reps. Then move up to next kb. When you get to heaviest go back to the beginning and R.T.R again. WOD: PARTNER UP! 15 min AMRAP with Ascending reps ADD 5 reps every round PARTNER does situps while waiting to go 5 KB ONE LEG DEADLIFT R 5 KB SWING CLEANS R 5 KB STRICT PRESS R THEN PARTNER GOES on Right arm 5 KB ONE LEG DEADLIFT L 5 KB SWING CLEANS L 5 KB STRICT PRESS L THEN PARTNER GOES on Left arm (Switch partners when switching arms) GRIP STRENGTH CHALLENGE 8 rounds 20/10 CHIN OVER BAR HANG ___________________________________ FRIDAY: BASIC MOBILITY (5 MIN) DOWELS (5 MIN) SPECIFIC WARM-UP (5-10MIN) STRENGTH Pull (V) 10 min PARTNER PULLUPS! CHOOSE to add reps or add weight Starting at 1 pullup go up to 10 & back to 1. If they are adding weight stay at 3 reps. (PARTNER PRACTICES HANDSTAND WHILE WAITING) Before wod complete 10 Burpee pullups and one run. WOD: 10 Rounds 45 sec on 15 sec off Alternate between to two exercises -SEATED DBL KB STRICT PRESS or HAND STAND PUSHUP or PIKE PUSHUP -Strict Pullup 5 Min AMRAP 5 Burpee Box Jumps 10 Ball Slam GRIP STRENGTH CHALLENGE 5 min farmer carry when you put it down do 30 mtn climbers ___________________________________ SATURDAY: BENCH MARK! BASIC MOBILITY (5 MIN) DOWELS (5 MIN) SPECIFIC WARM-UP (5-10MIN) STRENGTH LUNGE 10min R.T.R DBL KB LUNGE LUNGE WITH WEIGHT ACROSS ROOM. PUT DOWN WEIGHT. Reverse lunge back to other side of room and pick up next heaviest weights. When you get to your heaviest weight stay at the weight and continue to lunge till 10min is up. BENCH MARK WOD!: Lisa 20 minute AMRAP Beginner 20 V ups legs up knees bent hands to toes 20 Swings (Two hands one kettlebell) 15+lb Women 20+lb Men 20 Squats to parallel position (top of knee higher than crease of hip Run 250m Intermediate 20 V ups legs stay up hands to toes 20 Swings (Two hands one kettlebell) 35lb Women 53lb Men 20 Alternating Lunges Total(Back Knee Kisses Ground) Run 250m Advanced 20 V ups full extension hands to toes 20 Swings (Two hands one kettlebell) 53lb Women 70+lb Men 20 Jump Lunges Total(Back Knee Kisses Ground) Run 250m GRIP STRENGTH CHALLENGE 8 rounds 20/10 Alternate between the two exercises farmer carry Bar Hang MONDAY
0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up 20-30 STRENGTH Horizontal Pull Strength - 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:
3 rounds 15 sec bar hang TUESDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up 20-30 STRENGTH Squats - Run the rack 3x 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 10 Rounds For Time Of: (if your class does not want to KBFLOW feel free to break up the exercises.) https://www.instagram.com/p/BuKqL62Haf2/?utm_source=ig_share_sheet&igshid=1lzeiir627p4k 5/5 Alternating Burpee jump back, Clean, Squat, Press, Snatch (set it down and switch hands) 50 Rope Skips (25 Double Unders) GRIP STRENGTH CHALLENGE 8 rounds 20/10 farmer carry WEDNESDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up 20-30 STRENGTH Push Strength - 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 Two Hand High Pulls 20/20 Grasshoppers 10/10 Goblet Lunges (or Jump Lunges) GRIP STRENGTH CHALLENGE 3 rounds 15 sec Chin over bar hang THURSDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up 20-30 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 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: Clean to windmill R next 20 sec do L arm (Alternate sides) Sit up Jump Rope Laying leg lifts over a KB GRIP STRENGTH CHALLENGE 3 rounds 5 snatch r 5 snatch L 50m farmer carry FRIDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up 20-30 STRENGTH Lower Pull Power - 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 Get As Far Through The List As Possible In 15 Minutes: 100 Rope Skips (30 D.U.) 20 TRX Rows or Pull Up 90 Rope Skips (27 D.U.) 20 KB Swings 80 Rope Skips (24 D.U.) 20 Jump Lunges 70 Rope Skips (21 D.U.) 20 One Leg Deadlifts (10 R/10 L) 60 Rope Skips (18 D.U.) 20 TRX Jump Squats 50 Rope Skips (15 D.U.) 20 Bottoms Up Presses (10 R/10 L) 40 Rope Skips (12 D.U.) 20 Wall Balls 30 Rope Skips (9 D.U.) 20 Mountain Climbers (R&L) 20 Rope Skips (6 D.U.) 20 Burpees 10 Rope Skips (3 D.U.) GRIP STRENGTH CHALLENGE 3 rounds 20 sec bar hang SATURDAY 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 800m Run -Rest 1-minute- 3 Rounds: 10 Pistols (mod: Box or TRX) 10 DBLKB SQUAT 10 DBL KB SWING 30 Double Unders (mod: 150 single unders) 30R/30L Mountain Climbers -Rest 1-minute- 800m Run GRIP STRENGTH CHALLENGE 3 rounds 3 monkey bar across the trx A frame MONDAY
0-15 min: Isolated / Compound Joint Mobility. 15 - 20 min: Technique and Form Warm Up (choose according to the day’s workout) MUST WRITE YOUR OWN SPECIFIC WARM-UP (10 MIN) STRENGTH: LIFT CLEAN & JERK 5 REPS DEMO DEMO NUMBER 2 RTR TO HEAVIEST WEIGHT KB YOU CAN DO WITH BEST FORM. WOD: 5-10-15-10-5 (15 MIN CUTOFF) NO KX Please focus on the form. KB SWING AROUND BODY TO R DEMO KB SWING AROUND BODY TO L PULSING LUNGE WITH KB PASS UNDER LEG R DEMO PULSING LUNGE WITH KB PASS UNDER LEG L WINDMILL R DEMO FOAM ROLL CHALLENGE 5 MIN ROLLOUT AFTER CLASS TUESDAY 0-15 min: Isolated / Compound Joint Mobility. 15 - 20 min: Technique and Form Warm Up (choose according to the day’s workout) MUST WRITE YOUR OWN SPECIFIC WARM-UP LIFT: Vertical Pull STRICT PULL-UPS -Beginner: Shoot for 15-20 very assisted pull-ups (Bands or TRX pull-ups) -Intermediate: Shoot for 18-24 strict-pull-ups -Advanced: Shoot for 20-30 pull-ups (hard modifications= L-sit pull-ups or weighted pull-ups) *****Have Clients get into groups and break up the pull-ups in sets of 3-5 reps. No kipping. (Side note: kipping is generally safest when clients can do 2-3 strict pull-ups***** WOD: 800m Run -Rest 1-minute- 3 Rounds: 10 Pistols (mod: Box or TRX or 20 Squats) 10 Double KB Push Press (KX DBL 25/40) 10 (5R/5L) TRX Power Pulls 20 Double Unders (mod: 100 single unders) 30R/30L KB Mountain Climbers (hands on KB) -Rest 1-minute- 800m Run FOAM ROLL CHALLENGE 5 MIN ROLLOUT AFTER CLASS WEDNESDAY 0-5 MIN FULL BODY MOBILITY & DOWEL STRETCHES 5-10 MIN WRITE YOUR VERY OWN EXERCISE WARMUP BE CREATIVE PLAY A GAME 10-30 MIN STRENGTH: LUNGE 1 LAP WALKING LUNGE DBL KB WITH 5R/5L REPS SIDE LUNGE RUN THE RACK WORKING UP TO HEAVIEST KB WITH BEST FORM . BEFORE MOVING UP TO NEXT WEIGHT DO 5R/5L REPS SIDE LUNGE. 30-45MIN WOD 1 ROUND 10 spinal rock/ burpee (YOU CAN COMBINE IT AS ONE OR DO 10 OF EACH SEPARATELY) 5 ROUNDS 5 Deadlift 10 Push-ups 1 ROUND 10 Spinal rock/ burpees 5 ROUNDS 5 Deadlift 10 TRX rows 1 ROUND 10 Spinal rock/ burpees FOAM ROLL CHALLENGE 5 MIN ROLLOUT AFTER CLASS THURSDAY 0-15 min: Isolated / Compound Joint Mobility. 15 - 20 min: Technique and Form Warm Up (choose according to the day’s workout) STRENGTH: Vertical Press Turkish Get Up w/ Press (YOU DO NOT HAVE TO DO TURKISH GET DOWN.) https://www.youtube.com/watch?v=Wj1AtnRA33c 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. WOD: 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps of... (KX 35W/53M) OA Snatch (R) OA rack squat w/ KB (R) OA Snatch (L) OA rack squat w/ KB (L) 50 M Farmer Carry (DISTANCE STAYS THE SAME) (KX DBL 50+W/70+M) FOAM ROLL CHALLENGE 5 MIN ROLLOUT AFTER CLASS FRIDAY 0-15 min: Isolated / Compound Joint Mobility.Technique and Form Warm Up (choose according to the day’s workout) 15 - 30 min: STRENGTH: CORE 3 ROUNDS 45 on 15 off https://www.instagram.com/p/Bvjj4xulaw8/?utm_source=ig_share_sheet&igshid=1duaa2ortx3q4
10 min EMOM: (EVERY MINUTE ON THE MINUTE) 4/4 Jump Lunges or goblet lunge 8 Hollow body rock 8 Ball Slam Finish with 5 min of partner sprints or equally intense cardio choice FOAM ROLL CHALLENGE 5 MIN ROLLOUT AFTER CLASS SATURDAY 0-15 min Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up Workout 15 - 30 min: STRENGTH: LIFT Swing - Run the rack working on the Swing for 10 reps. For strong clients have them swing 2 kettle bells. Watch for neutral spine throughout and don’t allow bad form to swing heavier. Stay at heaviest have them complete 3 rounds of 10 reps on most difficult weight, that they can maintain perfect form on 30 - 45 Min WOD: SET A TIMER. Go through each circuit time with the 4 exercises. CIRCUIT 1: 60 sec on 30 sec off CIRCUIT 2: 40 seconds on 20 seconds off CIRCUIT 3: 30 sec on 15 sec off CIRCUIT 4: 20 sec on 10 sec off 1 DEAD SWING https://www.youtube.com/watch?v=dJBw7mo_CwI (do first version) https://www.youtube.com/watch?v=CqoBOSKZccs (good tutorial) 2 O.A STRICT PRESS RIGHT/LEFT 3. DBL KB FLOW....4 Pushups on KB handle, 3 bent over rows, 2 squats, 1 overhead press https://www.youtube.com/watch?v=qz5MZanAJdc 4 SNATCH SWING SWITCH or swing switch (only do snatch swing switch, always switch hands in front of you. Watch the video at 1 min) https://www.youtube.com/watch?v=9d6wHVD_LdM FOAM ROLL CHALLENGE 5 MIN ROLLOUT AFTER CLASS MONDAY:
0-5 MIN FULL BODY MOBILITY & DOWEL STRETCHES 5-15 MIN WARMUP Technique and Form Warm Up (choose according to the day’s workout) 15-30 MIN STRENGTH: CORE 1 min Plank THEN REPS 16,12,8,4 Plank with KB pull through https://www.youtube.com/watch?v=setqoQC3HAU Side Plank hold with Leg Lift L Side Plank hold with Leg Lift R Inchworm + ball slam Birddog DBL Leglift with Ceiling Stomp THEN 1 min Plank 30-45 min WOD: Set Timer 5 rounds (15 Min) 1 min (KX DBL 35W/53M) Alternate between DBL KB forward lunge then Single leg deadlift R and Then L (click the link for demo) https://www.instagram.com/p/Brn07m8n8XZ/?utm_source=ig_share_sheet&igshid=1x7xajonivhdc 30 sec Superman Hold (REST) 1 min (KX 35W/53M) O.A. Row, Clean, kneel, Strict Press, Stand then place on ground and switch hands (click the link for demo) https://www.youtube.com/watch?v=taRQryrq-10 30 sec Hollow Hold (REST) Back Strength CHALLENGE 5 min EMOM ascending reps start at 5 pullups and add 3 reps every round TUESDAY: 0-10 MIN FULL BODY MOBILITY, DOWEL STRETCHES & functional WARMUP WARMUP: (suggestion) 3 rounds 1 LAP MONKEY WALK https://www.youtube.com/watch?v=NsX3zsU-G5Q 20 DEAD BUGS 30 LEG LIFTS 10-15min SKILL: 3x 20-SECOND HANDSTAND AGAINST WALL ---modify with: plank 15-25 MIN STRENGTH: DEADLIFTS -Run the rack up to max weight, then: 5X5 DEADLIFTS @ top weight. They should only rest 45 sec to 1 Min between weights. 25-45MIN 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 Back Strength CHALLENGE 5 rounds 1 lap farmer carry 10 bent over back fly 10 banded lat pulldown WEDNESDAY: 0-5 MIN FULL BODY MOBILITY & DOWEL STRETCHES 5-15 MIN WARMUP Technique and Form Warm Up (choose according to the day’s workout) 15-30 MIN STRENGTH: DBL KB Bent-over Rows RTR 3x Run the rack with bent over rows in sets of 5 reps. When you reach your top weight, back back to the beginning of the rack and work your way back up again. Stress the importance of a tight core and flat back. NO BRO LIFTING! 30-45 min WOD: Ascending AMRAP 15 min reps 2,4,6,8,10.... (be mindful that everyone packs their lats and sets up in good swing form out of the burpee) Burpee to DBL KB Swing DBL KB Renegade row Sit Out Ball Slam Back Strength CHALLENGE 3 rounds 10 good morning with kb held at chest 20 swimmers THURSDAY: 0-15 min: Isolated / Compound Joint Mobility. 15 - 20 min: Technique and Form Warm Up (choose according to the day’s workout) 20-30 min STRENGTH: DBL KB Squat / TRX Jump Squat
30-45 min WOD: 5 Rounds 10 KB Deadlift, KB Clean, KB Clean and squat (click link for demo) https://www.youtube.com/watch?v=rGyllkzWoxY 20 Situps 20/20 Mtn Climbers 20 Double Unders -OR- 100 Singles Back Strength CHALLENGE 8 rounds 20/10 trx back fly FRIDAY: 0-15 min: Isolated / Compound Joint Mobility. 15 - 20 min: Technique and Form Warm Up (choose according to the day’s workout) 20-30 min STRENGTH: HORIZONTAL PRESS [10MIN] RTR (run the rack)DBL KB CHEST PRESS working up to a 5 rep max. Once at top weight repeat 5 sets of 5 reps.1 5. WOD: 3 ROUNDS [15 MIN] 5 KB PUSHUP (like a diamond pushup on the KB) 5R OA FRONT RACK SQUAT 5R PRESS 1RTURKISH 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. 1L TURKISH GETDOWN 5L PRESS 5L OA FRONT RACK SQUAT 250M RUN Back Strength CHALLENGE 3 rounds 15 trx row 250m row SATURDAY: 0-15 min: Isolated / Compound Joint Mobility. 15 - 20 min: Technique and Form Warm Up (choose according to the day’s workout) 15-30 min STRENGTH: CORE TGU/ TSU 1 TGU on the left side, then 5 TSU on the left. Then both on the right. Repeat with increasing weight til they reach a safe max. 30-45 min WOD: 4 Min AMRAP 1 KB Clean R 1 KB Side Lunge R 1 KB Snatch R 1 KB Clean L 1 KB Side Lunge L 1 KB Snatch L -250M Run- 4 Min AMRAP 20/20 Mtn Climbers 10/10 Side plank hip lifts -250M Run- 1 Min AMR(reps)AP Toes to bar Burnout! Make sure they count their reps! (or v-ups) Back Strength CHALLENGE 2 rounds 10 Bent over row 20 band pull aparts MONDAY
BASIC MOBILITY (5 MIN) Isolated / Compound Joint Mobility. DOWELS (5 MIN)Technique and Form Warm Up (choose according to the day’s workout) SPECIFIC WARM-UP (5-10MIN) Complete 3 rounds (not for time - use it to warm up) 10 Push Ups 10 Walking Lunges 20 PVC Pass Throughs 10 Cal Row/100m Run STRENGTH: Double KB Chest Press + 10 HR push-ups -Run the rack with 5 reps of double chest press. When you achieve your top weight, superset you chest press with 10 hand-release push-ups. Try to go directly from you chest press into your push-ups, and save the rest till after the superset. If you need to, create a time cap appropriate to the fitness level of your class. 15 min WOD: 2 rounds for time: Run/Row 250m 25 pullups Run 250m 25 pushups Run 250m 25 v ups Run 250m 25 goblet squats (KX 40W/60+M) Back Strength CHALLENGE 2 rounds 10 Bent over row 20 band pull aparts TUESDAY BASIC MOBILITY (5 MIN) Isolated / Compound Joint Mobility. DOWELS (5 MIN)Technique and Form Warm Up (choose according to the day’s workout) SPECIFIC WARM-UP (5-10MIN) (CREATE YOUR OWN) or 5 minute AMRAP of: 5 Pull Ups or TRX Row 5 Burpees 20 PVC Pass Throughs 10 Wall Balls 15 min STRENGTH: : Core Circuit 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 WOD: 3 Rounds. 1 minute per exercise. Perform as a circuit. -Jump Rope (good opportunity to practice DU) -Sumo Deadlift High Pull (KX DBL 25W/DBL 53M) -Alternate 3R/3L Lawnmower Rows (KX 35W/53M) -Ball Slams (KX 15W/30M) -Reverse plank Back Strength CHALLENGE 3 rounds 15 trx row 250m row WEDNESDAY BASIC MOBILITY (5 MIN) Isolated / Compound Joint Mobility. DOWELS (5 MIN)Technique and Form Warm Up (choose according to the day’s workout) SPECIFIC WARM-UP (5-10MIN) Complete 4 rounds (not for time - use it to warm up) 10 Push Ups 15 Air Squats 10 Box Step ups 5 Inch Worms 10 KB Swing STRENGTH: 5 Min Ascending EMOM (KX DBL 35W/ DBL 53+M) (NO SWING CLEAN) 6 DBL KB cleans 8 DBL KB cleans 10 DBL KB cleans 12 DBL KB cleans 14 DBL KB cleans WOD: “Run To The Hills” For time with 20 minute cutoff: (KX 35W/53M) 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 Back Strength CHALLENGE 8 rounds 20/10 trx back fly THURSDAY BASIC MOBILITY (5 MIN) Isolated / Compound Joint Mobility. DOWELS (5 MIN)Technique and Form Warm Up (choose according to the day’s workout) SPECIFIC WARM-UP (5-10MIN) (CREATE YOUR OWN) Complete 3 rounds (not for time - use it to warm up) 5 Scapular retractions 10 Push Ups 10 Double Unders / 40 Skips 10 Wall Balls STRENGTH: 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) WOD: Get As Far As You Can Through The List In 15 Minutes (Cut Off At 15 Min) (KX 35W/53M) 100 Rope Skips (20 DU) 50 Over head KB Swings (KX 35W/53M) 80 Rope Skips (16 DU) 40 High Pulls Right (KX 35W/53M) 40 High Pulls Left 60 Rope Skips (12 DU) 30 Swings Right (KX 35W/53M) 30 Swings Left 40 Rope Skips (8 DU) 20 Bottoms up press Right (KX 20W/35M) 20 Bottoms up press Left 20 Rope Skips (4 DU) 10 Pullups 10 Pushups 100 Rope Skips (20 DU) Back Strength CHALLENGE 3 rounds 10 good morning with kb held at chest 20 swimmers FRIDAY BASIC MOBILITY (5 MIN) Isolated / Compound Joint Mobility. DOWELS (5 MIN)Technique and Form Warm Up (choose according to the day’s workout) SPECIFIC WARM-UP (5-10MIN) (CREATE YOUR OWN) or 6 minute AMRAP of: 15 Butterfly Sit Ups 20 PVC Pass Throughs 10 Cal Row/100m Run 5/5 Iron cross 5/5 Scorpion STRENGTH: TRAVELING LUNGES 5X12 6R/6L Lunges. Only 5 rounds TOTAL. Do not run the rack for 10 minutes. If the find their max weight, stay at the weight. WOD: (for time) 30 Box Over (KX 20'W/24'M) --- 4 Rounds: 10 DBL KB thrusters (KX 25W/40M) 10 Burpees (must clap hands above head) --- 15/15 Reverse O.H. DBL KB LUNGE (KX DBL KB 20W/35M) Back Strength CHALLENGE 5 rounds 1 lap farmer carry 10 bent over back fly 10 banded lat pulldown SATURDAY BASIC MOBILITY (5 MIN) Isolated / Compound Joint Mobility. DOWELS (5 MIN)Technique and Form Warm Up (choose according to the day’s workout) SPECIFIC WARM-UP (5-10MIN) (CREATE YOUR OWN) Or 6 minute AMRAP of: 15 Air Squats 5 Touch Jumps 10 Wall Balls 5 Frog planks STRENGTH: 7 minute EMOM (Every Minute On the Minute) 3 Heavy KB 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 20 MIN CUTOFF **MAX EFFORT!!! SPRINT** **FOR ADVANCED STUDENTS, OFFER 4 ROUNDS EACH** 3 ROUNDS: SHORT SPRINT 15 ABMAT BUTTERFLY SIT-UPS 10 Box Jump REST 1 MINUTE 3 ROUNDS: 15 DIPS 12 DBL KB Bent over row Back Strength CHALLENGE 5 min EMOM ascending reps start at 5 pullups and add 3 reps every round |
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