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MONDAY:
0-10 min Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Upper body dynamic stretch -SKILL: Double unders 4 Tabata rounds of double under practice (Tabatas are 20 seconds of exercise and 10 seconds of rest) Coaching tips: Shoulders dropped, elbows in, light on your feet, fast wrists, and jump a little higher. -STRENGTH: CORE 8 MINUTE E.M.O.M. - 7 Hanging Leg raises -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 tough knees to elbows (for real) Advanced: Touch toes to bar -WOD: 4 Rounds: 12 KB Overhead swing 12 Dips 12 V-ups 12 Burpee box jump 12 Sumo Deadlift High Pulls January CHALLENGE Bi's & Tri's https://www.youtube.com/watch?v=vnqzOcMvut4 https://www.youtube.com/watch?v=waeN0w5EhQY 3 rounds 15 kb reverse curl 15 supine kb tricep extension TUESDAY: 0-10 min Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Upper body dynamic stretch -SKILL: Double unders 4 Tabata rounds of double under practice (Tabatas are 20 seconds of exercise and 10 seconds of rest) Coaching tips: Shoulders dropped, elbows in, light on your feet, fast wrists, and jump a little higher. -STRENGTH: Front Rack Reverse Lunges Run the rack with front rack reverse lunges in sets of 4R/4L. When you reach your top weight, stay heavy and perform 4-5 rounds at top weight. -WOD: 24-18-12-6 Wall balls DBL KB Push press X2 Mountain Climbers hands on KB Abmat Sit-ups January CHALLENGE Bi's & Tri's https://www.youtube.com/watch?v=vnqzOcMvut4 https://www.youtube.com/watch?v=waeN0w5EhQY 5 rounds 5 kb wide cup curl 5/5 Supine kb crossbody extension WEDNESDAY: 0-10 min Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Upper body dynamic stretch https://youtu.be/yKjfZaLAf48 -SKILL: HANDSTAND or Crow Pose -4 Tabata rounds of Handstand hold 10-20 min STRENGTH: Bent-over Rows 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! -WOD: 12 minute ascending AMRAP: (1 rep first round, 2 reps second round...) Burpees TRX row Goblet squats X10 Jump Rope FINISHER: 1 minute Plank (hardest modifications possible) 1 minute Reverse Plank January CHALLENGE Bi's & Tri's https://www.youtube.com/watch?v=vnqzOcMvut4 https://www.youtube.com/watch?v=waeN0w5EhQY 4 rounds 10 bent over tricep kick back 10 cross body kb cup curl THURSDAY 10 min: Isolated / Compound Joint Mobility. 10min: Technique and Form Warm Up (choose according to the day’s workout) -SKILL: HANDSTAND or Crow Pose -4 Tabata rounds of Handstand hold STRENGTH: 7 minute EMOM (Every Minute On the Minute) 3 Heavy Squats 5 Burpees (no push-up if they came on Wednesday...ouch) **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 250 Singles --- then: 6 rounds: 6 R/L Snatches 6 Ball Slam (same weight as snatch) 6 Hollow body rock ---- then: 2 Laps run or 500m row January CHALLENGE Bi's & Tri's https://www.youtube.com/watch?v=vnqzOcMvut4 https://www.youtube.com/watch?v=waeN0w5EhQY 5 min emom 5 kb cup hold curl 5 diamond pushup FRIDAY 0-15 Isolated Mobility, Compound Mobility, Movement Patterning/Technique,Warmup to fit the strength and wod 15-25MIN -STRENGTH: CHEST PRESS Have clients run the rack with single-arm chest press for 5 reps each side. Have students complete 4 sets at top weight. 25-45 WOD: PUSHUPS AND ABS 1 ROUND OF (5 MIN)
1 round FAST (WORK FOR FULL 15 MIN) NO CHIPPING 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. January CHALLENGE Bi's & Tri's https://www.youtube.com/watch?v=vnqzOcMvut4 https://www.youtube.com/watch?v=waeN0w5EhQY 10,9,8,7,6,5,4,3,2,1 Supine skull crusher static squat (kneeling) Preacher curl SATURDAY 0-10 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, -SKILL: Handstand (Push-up) Practice https://www.youtube.com/watch?v=InRvHNUOlSs --Beginner or injured: 30 seconds of push-up plank to downward facing dog. Keep alternating in controlled manner. --Intermediate: Hold a handstand for 20-30 seconds with feet against the wall. --Advanced: 5-10 handstand pushups against the wall. Place 1-3 abmats under their heads. As they get better at HSPU’s, take away abmats. Make sure shoulders are packed and glutes are clenched. You may have student spot other students by holding onto their ankle and lifting them up. 20-30 MIN STRENGTH TURKISH SITUP For 10 minutes, run the rack to find a 3R/3L max on the Turkish Get-up. It is helpful to start off on the weaker side! Perform 3-4 rounds at your top weight. 30-45 -WOD: 15 minute AMRAP: LAP 20 travelling lunges 20 (10R/10L) snatches 20 Abmat sit-ups 60 Double Unders (180 singles) 20 TRX Rows 20 Air squats January CHALLENGE Bi's & Tri's https://www.youtube.com/watch?v=vnqzOcMvut4 https://www.youtube.com/watch?v=waeN0w5EhQY 3 rounds 15 static squat hanging one arm kb curl R 15 static squat hanging one arm kb curl L 15 one arm over head head extension standing R 15 one arm over head head extension standing L
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MONDAY
0-10 Isolated Mobility, Compound Mobility, Movement Patterning/Technique,Lower body dynamic stretch https://youtu.be/xnLaMMIaVZo 10-20 min SKILL WORK:
12 Minute AMRAP: 10 DEEP TRX Rows 10 Hand-release Push-ups 10/10 Bicycles 10 Wall Ball Burpees 5 plank walk pushups to the right 5 plank walk pushups to the left January CHALLENGE Bi's & Tri's 8 rounds 20/10 (alternate between the two every round) TRX Bicep Curl TRX Tricep extension TUESDAY New years DAY! 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: TGU/ TSU
30-45 min WOD: 3 AMRAPS 5 Min AMRAP 20 Situps 20 Plank Wall Touches (Touch wall with alternating hands. Keep spine neutral and core intact) 20 Leg Lifts over KB -250M Run- or 100 jump rope 5 Min AMRAP 20 Mtn Climbers 10 Side plank hip ups 5 box jump -250M Run- or 100 jump rope 1 Min AMR(reps)AP Toes to bar Burnout or V-Up! Make sure they count their reps! January CHALLENGE Bi's & Tri's 3 rounds 10 spiderman pushups 10 dips (ring, bench or bar) WEDNESDAY 0-10 min Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Upper body dynamic stretch https://youtu.be/yKjfZaLAf48 10-20 min STRENGTH: DBL KB CLEAN
25-45Min WOD: Do it top to bottom no chipping 7 R/7 L- One legged squats (I- TRX assist B- 2 legs)10 - Pull-ups (I- Banded pullup B- TRX Rows) 150- Jump Rope15 R/15 L- Snatch (I- High Pull B- Swing)20 - DBL KB Dead Lifts25 - Weight overhead sit-up (I- weight on chest B- normal sit-up) 30/30- Jump Lunges40 - Toes to Bar ( Int: knees to elbow B- knees to as far as possible or V-ups) 50 - Burpees 80 - Mountain Climbers 1 min plank January CHALLENGE Bi's & Tri's 5 rounds 5 chinup 15 resistance band pulldowns THURSDAY 0-10 min Isolated Mobility, Compound Mobility, Movement Patterning/Technique /Upper body dynamic stretch https://youtu.be/yKjfZaLAf48 10-20 MIN STRENGTH TRX L-sit pull-up ladder. reps 1-10 Have clients partner up and perform a pullup ladder starting at one rep, and ascending to ten reps. Advanced- strict, hanging Intermediate- strict, bent knee, feet touch ground every rep Beginner- strict, bent knee, feet remain on the ground 28-45 min WOD: 8 Minute AbRAP haha 10 Russian Twist 10 Side Vup 10 Diagonal Toe Touch 8 min EMOM: 10 ball slam 5 knees to elbow January CHALLENGE Bi's & Tri's 10,9,8,7,6,5,4,3,2,1 standing skull crusher hammer curl FRIDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique,Lower body dynamic stretch https://youtu.be/xnLaMMIaVZo 20-30MIN STRENGTH: Partner Lunges
30-45min WOD: 1 round 10 spinal rock/ burpees 5 rounds 5 Heavy DBL KB Deadlift 10 Push-ups 1 Round 10 Spinal rock/ burpees 5 Rounds 5 Heavy DBL KB Deadlift 10 TRX rows 1 round 10 Spinal rock/ burpees January CHALLENGE Bi's & Tri's just bi's today https://www.youtube.com/watch?v=9lSGMniSXJ0 6 rounds 6 TRX cross chest curl 6 TRX Hercules curl L 6 TRX Hercules curl R 6 TRX chest tap curl SATURDAY 0-10 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 10-20 FUN WARMUP GAME 20-30 MIN 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 30-45 min WOD: 15 Minute ASCENDING AMRAP: 1,2,3... R/L TRX Power Pull 1,2,3...Knees to Elbows 1,2,3... Wall Balls 10,20,30 Jump Rope 50 m FARMER CARRY (this never changes) January CHALLENGE Bi's & Tri's just tri's today https://www.youtube.com/watch?v=8-xF6cQnyLk 6 rounds 6 TRX MUSCLE UP 6 TRX EXTENSION 6 feet in TRX close grip pushup HOLIDAY SCHEDULE
MONDAY all clubs 8-1pm Live Oak: 8am Ben Cabrillo: 8am Tricia Downtown:NO TXT Westside: 8am Mo Scotts Valley: NO TXT TUESDAY ALL CLUBS CLOSED WEDNESDAY clubs 8am to regular close time Live Oak: 8am Ben, 12pm Gabe, 5:30pm TBD Cabrillo: 8am Tricia, 12pm John, 6pm John Downtown:NO TXT Westside: 8am Mo, 6:30pm Hugh Scotts Valley: NO TXT THURSDAY REGULAR SCHEDULE FRIDAY REGULAR SCHEDULE SATURDAY REGULAR SCHEDULE MONDAY 0-10 Isolated Mobility, Compound Mobility, Movement Patterning/Technique,Lower body dynamic stretch https://youtu.be/xnLaMMIaVZo 10-20 min WARMUP THEN 20 - 25 min: 5 minutes of agility and ladder work "Tyler Bro" 25 minute Chipper Set - Must complete all exercises in 25 mins, can alternate exercises at choice (may want little pieces of scratch paper to keep track) Beginner 5 Laps Running 50 Kettle Bell Swings (20w / 35m) 50 Jump Touches 75 Body Weight Squats 75 Sit Ups 300 Rope Skips Intermediate 7 Laps Running 50 TOTAL One Arm Snatches (20w / 35m) - 25 each arm 50 Burpees (no pushup) 75 Bodyweight Jump Squats 100 Sit Ups 400 Rope Skips Advanced 10 Laps Running 50 Double Snatches (kettlebell each arm) (double 20's / double 35's) 50 Full Burpees 75 Goblet Jump Squats (15w / 35m) 125 Sit Ups 500 Rope Skips DECEMBER CHALLENGE KB SNATCH & JUMP ROPE 50(25/25) SNATCH 125 JUMP ROPE TUESDAY New years DAY! 0-10 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Upper body dynamic stretch https://youtu.be/yKjfZaLAf48 STRENGTH: 20 - 30 min: 5R/5L Double Shoulder Press - Run the rack working on the Double Shoulder Press. For advanced clients have them master the bottoms up version of the double press. 30 - 45 min WOD: LUCKY #7 - 7 Rounds of the following exercises for 7 reps each. 7 Vups 7 Snatches Right 7 Snatches Left 7 Burpees 7 Pullups WEDNESDAY 0-10 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Upper body dynamic stretch https://youtu.be/yKjfZaLAf48 choose an AB warm up Dynamic warm up ideas 25MIN AB STRENGTH & WOD “WELCOME TO THE MILITARY” Day! - · 2 minute - Navy Seal Sit Up Test: Remind students of correct Sit Up form, then have students partner up and perform most situps they can in 2 minutes. · 1 Mile run (for time) : Try to calculate a distance at your club, and have students run 1 mile for time. (you might know your 250m distances, which would then be running ~6.4 laps) · 11 minute - The Marine Burpee Challenge: [Top of the minute]Students must start at 5 Burpees, and get the remainder of each minute to rest. Each round add a burpee. (scale Burpee difficulty for student levels) January CHALLENGE Bi's & Tri's 3 rounds 15 kb curl 15 skull crushers THURSDAY 0-10 min Isolated Mobility, Compound Mobility, Movement Patterning/Technique /Upper body dynamic stretch https://youtu.be/yKjfZaLAf48 10 MIN STRENGTH Body Harding Strength - (based on how much space you have for TRX’s might split class into 2 groups) · 5 minutes: RTR on Turkish Get Ups - Have clients perform just 1 rep left and right till they find a max weight. Then continue performing 1 rep left then right till 5 minutes is reached. · 2.5 minutes: TRX Rollouts: As many reps as possible in 2 minutes http://www.youtube.com/watch?v=yWrLbIIt95I · 2.5 minutes: TRX Pengelums: As many reps as possible in 2 min.http://www.youtube.com/watch?v=MSSs_gTdT14 15MIN WOD 15 min - AMRAP (endurance cardio) · 20 TRX Jump Squats · 40 Jump Lunges · 60 Jump Ropes (20 dbl unders) · 250M RUN January CHALLENGE Bi's & Tri's 8 rounds 20/10 TRX Bicep Curl TRX Tricep extension FRIDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique,Lower body dynamic stretch https://youtu.be/xnLaMMIaVZo 20-30MIN 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! 30 - 45 min 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 January CHALLENGE Bi's & Tri's reps 1-2-3-4-5-4-3-2-1 DB Press Back Diamond pushup Chin up SATURDAY 0-10 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Lower body dynamic stretch https://youtu.be/xnLaMMIaVZo SQUAT & HIP WARMUP 10 MIN STRENGTH RUN THE RACK 5R/5L BULGARIAN SPLIT SQUAT Do 3 sets on top weight 25MIN WOD “The TERRIBLE 10’s” - Make sure student do the most challenging version/weight on each exercise, or they will finish the circuits too quickly. · 5 rounds: (8 min Cut Off) o 10 Pull Ups o 10 Push Ups · 5 rounds: (8 min Cut Off) o 10 Thrusters o 10 Deadlifts · 5 rounds: (8 min Cut Off) o 10 Weighted Sit Ups o 10 Superman 1 MIN AB MAT AB BURNOUT January CHALLENGE Bi's & Tri's 30 Seated tricep over head press 30 TRX Bicep Curl TXT PROGRAMMING 2/24/18-12/29/18 STRENGTH WEEK: #10
HOLIDAY SCHEDULE MONDAY all clubs 8-1pm Live Oak: 8am Ben Cabrillo: 8am Tricia Downtown:NO TXT Westside: 8am Mo Scotts Valley: NO TXT TUESDAY ALL CLUBS CLOSED WEDNESDAY clubs 8am to regular close time Live Oak: 8am Ben, 12pm Gabe, 5:30pm TBD Cabrillo: 8am Tricia, 12pm John, 6pm John Downtown:NO TXT Westside: 8am Mo, 6:30pm Hugh Scotts Valley: NO TXT THURSDAY REGULAR SCHEDULE FRIDAY REGULAR SCHEDULE SATURDAY REGULAR SCHEDULE MONDAY 0-10 Isolated Mobility, Compound Mobility, Movement Patterning/Technique,Lower body dynamic stretch https://youtu.be/xnLaMMIaVZo WARMUP THEN WOD: WOD 12 DAYS OF CHRISTMAS!! COMPLETE AS YOU SING THE SONG. 1 REP... 2,1... 3,2,1...4,3,2,1.....5,4,3,2,1...ECT. 1-50 M SPRINT 2- HANDSTAND OR PIKE PUSHUP OR SHOULDER PRESS HEAVY WEIGHT 3- BURPEE PULLUP 4- KB SWING 5- HALO R/L 6- PISTOL (3/3) AKA SINGLE LEG SQUAT 7- DIPS or TRX TRICEP EXT. 8- KB OR DB SNATCH (4/4) 9- T2B OR VUP 10- BALL SLAM OR OVER THE SHOULDER THROW 11- BOX JUMP 12- HEAVY DEADLIFTS OR SINGLE LEG DEADLIFT (6/6) DECEMBER CHALLENGE KB SNATCH & JUMP ROPE 38(19/19) SNATCH 95 JUMP ROPE TUESDAY christmas day! 0-10 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Upper body dynamic stretch https://youtu.be/yKjfZaLAf48 STRENGTH: Walking Lunge / Box Jump
WORKOUT: 2 EMOM's 7 Min EMOM 3 Pull-up 6 Pushup 9 Squat 12 Swing -1 Min Rest- 7 Min EMOM 10 Sumo D-lift Highpull 10 Chinees (ea side) 3 burpee DECEMBER CHALLENGE KB SNATCH & JUMP ROPE 40(20/20) SNATCH 100 JUMP ROPE WEDNESDAY 0-10 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Upper body dynamic stretch https://youtu.be/yKjfZaLAf48 STRENGTH: 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. WORKOUT: 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps of... OA Snatch (R) OA rack squat w/ KB (R) OA Snatch (L) OA rack squat w/ KB (L) Row 250m DECEMBER CHALLENGE KB SNATCH & JUMP ROPE 42(21/21) SNATCH 105 JUMP ROPE THURSDAY 0-10 min Isolated Mobility, Compound Mobility, Movement Patterning/Technique /Upper body dynamic stretch https://youtu.be/yKjfZaLAf48 STRENGTH: “Core Galore” 30 sec on 15 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 WORKOUT 6 Min AMRAP 5 Burpee Pullup 10 Side V Up (ea side) 15 Dbl Under 250M Run 6 Min AMRAP 10 Swing 10 TRX muscle up 10 TRX Jump Squat 250M Run DECEMBER CHALLENGE KB SNATCH & JUMP ROPE 44(22/22) SNATCH 110 JUMP ROPE FRIDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique,Lower body dynamic stretch https://youtu.be/xnLaMMIaVZo 20-30MIN STRENGTH: One Legged Deadlift ***Run the rack with sets of 5 One-legged DL. When you find your max, start over and run the rack one more time. This should take about 10 minutes*** 25-45MIN 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 DECEMBER CHALLENGE KB SNATCH & JUMP ROPE 46(23/23) SNATCH 115 JUMP ROPE SATURDAY 0-10 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Lower body dynamic stretch https://youtu.be/xnLaMMIaVZo STRENGTH: PARNTER Ladder TRX Row & Split Row - Have everyone partner up for the ladder TRX row & SPLIT row. Partner A does 1 TRX row then Partner B does 1 SPLIT ROW Then SWITCH. Partner A does 2 and B does 2. Move up in reps each set by 1 until you can’t complete the set. Then restart back at the beginning. WOD: 16 minute E.M.O.M. Minute 1,5,9,13: Run to the gate Minute 2,6,10,14: 10 Thrusters + 10 sit-ups Minute 3,7,11,15: 25 D.U. (75 singles) Minute 4,8,12,16: 10 H.R. Push-ups + 10 superwomen DECEMBER CHALLENGE KB SNATCH & JUMP ROPE 48(24/24) SNATCH 120 JUMP ROPE 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 10-20min SKILL: 3x 20-SECOND HANDSTAND AGAINST WALL ---modify with: plank 20-30min STRENGTH: DEADLIFTS 5 reps -Run the rack up to max weight, then: 5X5 DEADLIFTS @ top weight. They should only rest 45 sec to 1 Min between weights. 30-45min WOD: 10 MIN AMRAP: 7 Burpee jumping jacks (jumping jacks instead of jump) 10 Double KB Thrusters 14 Traveling KB lunges (same weight as thrusters) SPRINT -then, WITHOUT REST, go directly into: 10,9,8,7,6,5,4,3,2,1 - Swings - Sit-ups DECEMBER CHALLENGE KB SNATCH & JUMP ROPE 26 (13/13) SNATCH 65 JUMP ROPE 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 Skill: 3X10 Toes-to-bar (TEACH THE DIFFERENCE BETWEEN KIPPING AND CONTROLLED.) 20-30MIN STRENGTH: Bicep Curl to Strict Press (Arnold Press with KB) 5X3 Max Strict Press superset with TRX Bicep Curl -THEN- 1X15 @ half your max weight for Strict press 30-45min WOD 15 MINUTE AMRAP: -25 Double unders -10 (5R/5L) Pistols -8 OH Lunges (modify appropriately) -6 Burpee Pullup DECEMBER CHALLENGE KB SNATCH & JUMP ROPE 28 (14/14) SNATCH 70 JUMP ROPE 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 Downward Dog Hold 15 Scapular Push Ups 15 Band Pull Downs (to engage Lat.) SKILL: 30 reps of MEDICINE BALL CLEANS 20-30MIN STRENGTH: 1 rep max weighted CHINUPS 30-45MIN WOD TABATAS: FINISH EACH TABATA BEFORE MOVING TO THE NEXT EXERCISE (8 ROUNDS 20ON/10OFF) - Sumo deadlift high pulls - TRX Rows + JUMP SQUAT - Wall ball Burpee - 10 bicycles + 3 situp (in same 20 sec) DECEMBER CHALLENGE KB SNATCH & JUMP ROPE 30 (15/15) SNATCH 75 JUMP ROPE THURSDAY 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: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: 21-18-15-12-9 -Goblet Squats -Hand release Pushups -Abmat Sit-ups -TRX tricep press DECEMBER CHALLENGE KB SNATCH & JUMP ROPE 32 (16/16) SNATCH 80 JUMP ROPE FRIDAY 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 Seated Pullup KB Overhead Carry Hollow Body Hold 20-30MIN STRENGTH: Chest Press: 4 X 5 reps at top weight 30-45MIN WOD: 3 ROUNDS 10 KB Squat, Catch and Press (start with kb on the ground) 10R/10L 1 Arm Kettlebell Row (balance on one leg to make it harder) 10R/10L Single Rack Reverse Lunge 10 Renegade row Run or Row 250M DECEMBER CHALLENGE KB SNATCH & JUMP ROPE 34 (17/17) SNATCH 85 JUMP ROPE 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: 5X5 Squats -Run the Rack until you find your max set of 5. Then perform 4 more rounds of 5 reps. 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, the 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) DECEMBER CHALLENGE KB SNATCH & JUMP ROPE 36 (18/18) SNATCH 90 JUMP ROPE MONDAY
0-5 min: Isolated / Compound Joint Mobility.Technique and Form Warm Up (choose according to the day’s workout) 5-15 min: STRENGTH: 5 min AMRAP AB CIRCUIT 5 situps 5 plank walltouches 5 ceiling stomps 15-45 min:WOD (30 min time cap) THE NONA BENCHMARK REPS: 1-2-3-4-5-6-7-8-9-10 THRUSTERS (KX DBL KB 25W/40M) REPS: 20-18-16-14-12-10-8-6-4-2 Toes to Bar REPS: 1-2-3-4-5-6-7-8-9-10 BURPEE OVER MAT DECEMBER CHALLENGE KB SNATCH & JUMP ROPE 14 (7/7) SNATCH 35 JUMP ROPE TUESDAY: 0-10 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up Swing - Run the rack working on the Swing for 10 reps. For strong clients have them swing 2 kettlebells. 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 15 Min WOD 60 sec on 30 sec off 1st round, 40 seconds on 20 seconds off 2nd round 30 sec on 15 sec off 3rd round, 20 sec on 10 sec off 4th round of: 1 DEAD SWING https://www.youtube.com/watch?v=dJBw7mo_CwI (do first version) https://www.youtube.com/watch?v=CqoBOSKZccs (good tutorial) 2 SITUP 3 SUPERMAN 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 DECEMBER CHALLENGE KB SNATCH & JUMP ROPE 16 (8/8) SNATCH 40 JUMP ROPE WEDNESDAY: 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: 10 MIN HORIZONTAL PULL 10 reps TRX ROW FROM GROUND OR TRX ROW WITH FEET ON EXERCISE BALL (Have people take their time trying to accomplish the best rows for 10 reps, they do not have to bust them out.) THEN 10 STACKING PLANKS REPEAT AS MANY TIMES AS POSSIBLE IN 10 MIN. 30-45 min: WOD: AXEL BENCHMARK START WITH: ROW 500M 2 ROUNDS 10 TRX PUSHUP 10 TRX SQUAT & ROW THEN -500M ROW- 2 ROUNDS 10/10 KB Goblet SQUATS (KX 35W/53M) 10/10 KB Goblet LUNGES (KX 35W/53M) 20 SITUPS THEN -ROW 500M- 2 ROUNDS 5R/5L KB SNATCH (KX 35W/53M) 10 KB SUMO DEADLIFT HIGHPULL (KX DBL KB 35W/53M) THEN -ROW 500M- DECEMBER CHALLENGE KB SNATCH & JUMP ROPE 18 (9/9) SNATCH 45 JUMP ROPE 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: 10 MIN STRENGTH: 5X5 Squats -Run the Rack until you find your max set of 5. Then perform 4 more rounds of 5 reps. WOD 20 Min cut off: 5 Turkish get-ups, right arm (KX 25W/40M) 30 O.H. swings 5 overhead squats, left arm (KX 20W/35M) 20 O.H. swings 5 overhead squats, right arm (KX 20W/35M) 10 O.H. swings 5 Turkish get-ups, left arm (KX 25W/40M) DECEMBER CHALLENGE KB SNATCH & JUMP ROPE 20 (10/10) SNATCH 50 JUMP ROPE 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: Bottoms Up Press
30-45 min:WOD: One time through FAST 30 Burpee/WallBalls (Just like it sounds) 30 OA SWING (L) 30 OA SWING (R) 30 O.H. Walking lunges (30 total) 500 Rope Skips -OR- 100 Double Unders DECEMBER CHALLENGE KB SNATCH & JUMP ROPE 22 (11/11) SNATCH 55 JUMP ROPE SATURDAY: 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: Core Hollow Body Rock Tabata -THEN- 5 Min EMOM of... 10 Grasshoppers (R+L=1) 10 Burpees 30-45 min:WOD: ONE TIME THROUGH 1 Min @each station BOX JUMP Pushups Mtn Climbers Swimmers Squats Swings -THEN- 5 Minute Partner Sprints First partner runs from point A to point B Second partner does the same First partner runs from point B to point A Second partner does the same Repeat for five minutes DECEMBER CHALLENGE KB SNATCH & JUMP ROPE 24 (12/12) SNATCH 60 JUMP ROPE MONDAY
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: RTR on alternating KB strict press for 5 reps, repeat top set 3 times, if they finish with extra time, start over & RTR bottoms up style. 30-45 min: 3 rounds 10 snatch R 10 snatch L 10 TRX TRICEP EXT. 10 bottoms up press R 10 bottoms up press L 10 burpee wall ball DECEMBER CHALLENGE KB SNATCH & JUMP ROPE 2 SNATCH 5 JUMP ROPE TUESDAY: 0-10 min: Isolated / Compound Joint Mobility. 10 - 15 min: Technique and Form Warm Up (choose according to the day’s workout) 15-25 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 PLANK HOLD 25-45 min: 20 min CUTOFF Reps: 10, 15, 20, 25, 20, 15, 10 BOX JUMP KB UP AND OVER SITUP KB COFFIN SITUP DECEMBER CHALLENGE KB SNATCH & JUMP ROPE 4 SNATCH 10 JUMP ROPE WEDNESDAY: 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: RTR on the SINGLE LEG DEADLIFT with 6 reps – repeat top set 3 times with a set of 10 KB DEAD DRAG in between 30-45 min: 21-15-9 reps of KB DEAD SWING https://www.youtube.com/watch?v=_luugqXNAKc DIAGONAL TOE TOUCH WALL WALK TRX HAMSTRING CURL 100 JUMP ROPE (Stays the same every round) DECEMBER CHALLENGE KB SNATCH & JUMP ROPE 6 SNATCH 15 JUMP ROPE 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: RTR on the Split Row 5 reps x 5 sets at the top weight 30-45 min: 10 min EMOM: (every minute on the minute do all 3 exercises rest if you have time left over in the minute.) 8 TRX ROW 8 HOLLOW BODY ROCK 8 RENEGADE ROWS Finish with 5 min of partner sprints DECEMBER CHALLENGE KB SNATCH & JUMP ROPE 8 SNATCH 20 JUMP ROPE 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: 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. https://www.youtube.com/watch?v=1-Yuq9pD7JY 30-45 min: 4 rounds: 10 pullups, 15 pushups, 20 situps, 30 goblet squats DECEMBER CHALLENGE KB SNATCH & JUMP ROPE 10 SNATCH 25 JUMP ROPE SATURDAY: 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: RTR on the KB chest press, repeat your top set 4 times. 30-45 min: 3 rounds: 5 turkish getups, https://www.youtube.com/watch?v=iM2oTXgnDRU 10 sumo deadlift high pull, 10 pushup, 10 jump squat, 1 lap Inchworm pushup DECEMBER CHALLENGE KB SNATCH & JUMP ROPE 12 SNATCH 30 JUMP ROPE MONDAY
BASIC MOBILITY (5 MIN) DOWELS (5 MIN) SPECIFIC WARM-UP (5-10MIN) STRENGTH: Squat 5 min Static squat hold and run! Have class 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: ASCENDING AMRAP add 5 reps every round 5 KB SQUAT 5 KB CLEANS R&L from the ground 5 KB STRICT PRESS R&L AB CHALLENGE 110 Crunches 44 Leg Lifts 1min 45 sec Plank --------------------------------------- TUESDAY: BASIC MOBILITY (5 MIN) DOWELS (5 MIN) SPECIFIC WARM-UP (5-10MIN) STRENGTH: Press (H) 10 min Form a circle. Moving clock wise around the circle. One person goes at a time. Each person does 10 pushups and holds plank till it is their turn again. If one person falls from plank everyone does 5 inch worms. Then resume. WOD: for your best time! 3 rounds 10 single leg deadlift R 10 KB Chest press 10 single leg deadlift L 10 KB Chest press 10 snatches R 10 KB Chest press 10 snatches L 10 KB Chest press AB CHALLENGE 115 Crunches 46 Leg Lifts 1min 50 sec Plank --------------------------------------- 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: 5 rounds 20 min cutoff 10 WALL BALL SITUP 30 MTN CLIMBER ON MED BALL 15 MED BALL V-UP 30 LATERAL HOPS OVER MAT (R+L=1) AB CHALLENGE 120 Crunches 48 Leg Lifts 1min 55 sec Plank --------------------------------------- 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: 15 min AMRAP 30 sec single leg wallsit r 30 sec single leg wallsit L 10 ab mat Situps 10 WALL BALL 20 bicycles 10 TRX REAR foot elevated split squat R 10 TRX Rear Foot Elevated Split Squat L : http://youtu.be/YItAiT6e6BA AB CHALLENGE 125 Crunches 50 Leg Lifts 2min Plank --------------------------------------- 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 3 HAND STAND PUSHUP OR PIKE PUSHUP or Seated Dumbell strict press 5 Pullup 1 lap bear crawl AB CHALLENGE 130 Crunches 52 Leg Lifts 2min 05sec Plank --------------------------------------- SATURDAY BASIC MOBILITY (5 MIN) DOWELS (5 MIN) SPECIFIC Movement Patterning/Technique WARM-UP (5-10MIN) Strength:Front Rack Reverse Lunges 5 sets of 5R/5L Front Rack Reverse lunges. Have members try to increase weight every round. THIS WILL GET THEM SORE! WOD: 4 Rounds of 50m Farmer's Walk 20 Swings (Squats if client did Friday's workout) 250m Run AB CHALLENGE 135 Crunches 54 Leg Lifts 2min 10sec Plank MONDAY
BASIC MOBILITY (5 MIN) DOWELS (5 MIN) SPECIFIC Movement Patterning/Technique WARM-UP (5-10MIN) STRENGTH: HORIZONTAL PULL [10 MIN] 3 ROUNDS EACH PARTNER UP A. 10 TRX row negatives B. HOLDS CHIN OVER BAR TIL PARTNER IS DONE [If they cannot have them try but jump back up after they fall] WOD: [5 min] FARMERS WALK Now walk for as long as you can before your grip starts to fail. FOR BEST TIME: REPS 15/10/5 [10 MIN] HANDSTANDPUSHUP OR PIKE PUSHUP T2B BOX JUMPS AB CHALLENGE 80 Crunches 32 Leg Lifts 1min 15 sec Plank --------------------------------------- TUESDAY BASIC MOBILITY (5 MIN) DOWELS (5 MIN) SPECIFIC Movement Patterning/Technique WARM-UP (5-10MIN) STRENGTH: SINGLE LEG SQUAT 10 MIN EMOM Finish reps before the min is over a rest til next min starts. 5R/5L SINGLE LEG SQUAT WITH TRX, CHAIR OR NO ASSISTANCE. WOD: 30/20/10 -WALL BALL (14lbW/20lbM) -Bulgarian split squat (split reps) -KB HIGHPULL (ground to chin) -BALL SLAM (15lbW/25lbM) AB CHALLENGE 85 Crunches 34 Leg Lifts 1min 20 sec Plank --------------------------------------- WEDNESDAY BASIC MOBILITY (5 MIN) DOWELS (5 MIN) SPECIFIC Movement Patterning/Technique WARM-UP (5-10MIN) STRENGTH: DBL KB CHEST 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. WOD: 5 ROUNDS [15 MIN] 5 TRX PUSHUP (get horizontal to make it hard.) 5 TRX MUSCLEUP https://www.youtube.com/watch?v=yMZGD8NxWt0 5R/5L KB CLEAN AND PRESS (35lbW/53lbM) 1R/1L TURKISH GETUP* from the TOP DOWN (35lbW/53lbM) *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. AB CHALLENGE 90 Crunches 36 Leg Lifts 1min 25 sec Plank --------------------------------------- THURSDAY BASIC MOBILITY (5 MIN) DOWELS (5 MIN) SPECIFIC Movement Patterning/Technique WARM-UP (5-10MIN) “THANKSGIVING SAMPLER PLATTER” For Time 5 Rounds of: 5 Pull-Ups 10 Push-Ups 15 Air Squats Then, 4 Rounds of: 8 Handstand Push-Ups or Pike pushup or Seated Shoulder press 15 Kettlebell Swings KX 53lbW/70lbM Then, 3 Rounds of: 15 Box Jumps 15 Hanging Knees-to-Elbows Then, 2 rounds of: 20 Wall-Balls KX 14lbW/20lbM 30 Sit-Ups Then, 1 Round of: 50 Burpees AB CHALLENGE 95 Crunches 38 Leg Lifts 1min 30 sec Plank --------------------------------------- FRIDAY BASIC MOBILITY (5 MIN) DOWELS (5 MIN) SPECIFIC Movement Patterning/Technique WARM-UP (5-10MIN) WARMUP CORE [10 MIN] REP: 30/20/10 -VUPs -Sideplank hiplift R -Sideplank hiplift L -Abmat situp 10 min Strength: Sumo Deadlift High Pulls Run the rack with 10 SDHP till you find a top weight. Stay heavy for 5 total rounds. WOD: [15 MIN] 8 ROUNDS 20SEC ON //10SEC 0FF Do the 3 exercises like a circuit, not separate tabatas. The Exercises: KX (35lbW/53lbM) 1. Clean, Squat, Press L 2. Clean, Squat, Press R 3. Pull over to KB SIT-UP AB CHALLENGE 100 Crunches 40 Leg Lifts 1min 35 sec Plank --------------------------------------- SATURDAY BASIC MOBILITY (5 MIN) DOWELS (5 MIN) SPECIFIC Movement Patterning/Technique WARM-UP (5-10MIN) Strength: Strict Pull-ups Beginner: 6 set of 3 pull-ups negative. Ample rest. Intermediate: 6 sets of 4-5 pull-ups with bands. Advanced: 5-6 sets of 5 pull-ups. WOD: CHIPPER (Do it in any order you choose.)100 Jump Rope or KX 20 Double Under 90 sec L-SIT (90 seconds) do a total of 90 seconds doing an L-sit. Have them break up the time and rest however much they need to in order to achieve this 90 second goal. 80 Burpee Lateral Jumps (over the mat) 70 Sit-up 60 Super man 50 Pull up 40 Handstand Push up or pike pushup or seated dumbell press 30 (15/15) Goblet Box Step-ups KX Single kb 35lbW/53lbM 20 DBL KB Thrusters KX 35lbW/53lbM 10 TURKISH GETUPS KX 35lbW/53lbM AB CHALLENGE 105 Crunches 42 Leg Lifts 1min 40 sec Plank MONDAY
BASIC MOBILITY (5 MIN) DOWELS (5 MIN) SPECIFIC Movement Patterning/Technique WARM-UP (5-10MIN) STRENGTH: RTR One Leg Deadlift 5 reps each side. Repeat top set three times. WORKOUT: 30 seconds on/15 off for 3 rounds of: TRX tucks Russian Twists THEN: 5 rounds for time of: 250m Run 15 double kb thrusters AB CHALLENGE 50 Crunches 20 Leg Lifts 45 sec Plank --------------------------------------- TUESDAY BASIC MOBILITY (5 MIN) DOWELS (5 MIN) SPECIFIC Movement Patterning/Technique WARM-UP (5-10MIN) STRENGTH: 10 minute EMOM Have class perform 15 reps at the top of the minute every minute for 10 mins of: Dbl Swing/ High Pull/ Snatch WORKOUT: 15 min AMRAP: 2 laps walking lunge 15 wall balls 10 chinees AB CHALLENGE 55 Crunches 22 Leg Lifts 50 sec Plank --------------------------------------- WEDNESDAY BASIC MOBILITY (5 MIN) DOWELS (5 MIN) SPECIFIC Movement Patterning/Technique WARM-UP (5-10MIN) STRENGTH: RTR Squat 5 reps. Repeat top set four times. Try and move quickly (and safely) to leave enough time for the workout. It's gonna be tight! WOD: 19 minutes of pure hell. 20 sec on/ 10 off for 8 rounds. Finish all 8 rounds before moving on to the next exercise. Pullups -1 min rest- Jump lunges -1 min rest- Pushups -1 min rest- TRX jump squats AB CHALLENGE 60 Crunches 24 Leg Lifts 55 sec Plank --------------------------------------- THURSDAY BASIC MOBILITY (5 MIN) DOWELS (5 MIN) SPECIFIC Movement Patterning/Technique WARM-UP (5-10MIN) 12 MIN STRENGTH: (12 min) One Arm Push Press/Burpee: RTR on the OA push press for 5 reps right/left. When they top out, have clients do 15 burpees FAST! Repeat at top weight. Repeat burpees also. WORKOUT: 15 Min Cutoff 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 Reps Each Side Of The Following Complex (NOTE: Do reps Right and Left. If you make it to 1, Go Back Up) OA Swing OA Clean OA Rack Squat OA Press AB CHALLENGE 65 Crunches 26 Leg Lifts 1 min Plank --------------------------------------- FRIDAY BASIC MOBILITY (5 MIN) DOWELS (5 MIN) SPECIFIC Movement Patterning/Technique WARM-UP (5-10MIN) WARMUP 10 min Strength: Partner Lunge and Plank. RTR on walking weighted lunge/ while partner holds plank. WORKOUT: 5 min AMRAP of: 5 plank up downs right & left 10 single leg hip lifts right/left THEN: 10 min AMRAP of: 10 goblet squats 15 burpees 20 swings AB CHALLENGE 70 Crunches 28 Leg Lifts 1 min 05 sec Plank --------------------------------------- SATURDAY BASIC MOBILITY (5 MIN) DOWELS (5 MIN) SPECIFIC Movement Patterning/Technique WARM-UP (5-10MIN) Strength: RTR Split Row (5 reps). Repeat top set four times. WORKOUT: Lucky #7 Plus 7 rounds of: 7 V ups 7 burpees 7 OA swings (or snatches) L and R 7 pullups 7 pushups 7 grasshoppers AB CHALLENGE 75 Crunches 30 Leg Lifts 1min 10 sec Plank |
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