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) (CREATE YOUR OWN) STRENGTH: Take time to describe exercise RTR Squat Have clients Run the Rack on the KB front squat. Once they reach their 8 rep max, have them repeat 4x. Have them superset with 10 Max Effort TRX Jump Squats if they're feeling ambitious. WOD: 15 minute AMRAP 3 pullup 6 pushup 12 squat 15 swing 250m run SQUAT CHALLENGE OVER 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) 10 min STRENGTH: Partner Pushup ladder. REPS: 2-4-6-8-10-8-6-4-2 When they are not doing pushups they will hold a plank. Partner A PUSHUP Partner B Hold Plank WOD: 3 Rounds 1 min at each station. No rest between stations. They should work so hard at each station that they NEED that 1 min rest. Wall Ball Sumo Deadlift Highpull Toes to Bar or V-Up Dbl KB Push Press Rower 1 Min Rest RUN/ROW CHALLENGE DAY 1 250 m run or row time (write it down so you can compare times later.) 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: TGU 1 rep max Have clients work up to a safe max in the Turkish Get Up by doing only one rep on each side, then going up in weight. Once they reach their ORM, have them repeat 3x. Make sure they start on their non-dominant side. WOD: 6 Min AMRAP 5 Burpee Pullup 10 Side V Up (ea side) 15 Dbl Under or 75 jump rope 250M Run or row 6 Min AMRAP 10 KB Strict Highpull 10 TRX Row or pullup 10 TRX Jump Squat 250M Run or row RUN/ROW CHALLENGE DAY 2 500 m run or row time (write it down so you can compare times later.) *2 250m laps 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) STRENGTH: 10 Min (Descending Rest) Swing Workout Have clients preform Swings at these intervals. Make sure they put their bell down if they start losing form or feel low backs. Should take about ten minutes. -First 5 rounds- 30 on/ 30 off -Then- 30/25 30/20 30/15 30/10 30/5 30 WOD: 3 rounds for time 33 Burpees 33 Wall balls 33 Jumping Jacks RUN/ROW CHALLENGE DAY 3 750 m run or row time (write it down so you can compare times later.) *three 250m laps 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) STRENGTH: Pullup 1 REP MAX Have clients work up to a ORM on the pullup. Scale accordingly. Repeat top set 4x Have clients do weighted pullups if body weight it to easy. WOD: Mini AMRAPS 4 Min AMRAPS 10 DBL KB CLEAN AND PRESS 10 dbl unders or 50 Jump rope 4 min AMRAP 20 DBL KB THRUSTERS (make it easier by only using one Kettlebell) 10 SUPER MAN 4min AMRAP 10/10 Jump Lunges (scale up by adding a kettlebell) 20/20 Bicycles RUN/ROW CHALLENGE DAY 4 1000 m run or row time (write it down so you can compare times later.) *four 250m laps 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) STRENGTH: Walking Lunge / Box Jump
One time FAST! 25 DBL Unders or 100 Jump Rope 20 Touch Jumps 20 Pull-ups 10/10 Snatches 50 Dbl Unders or 250 Jump rope 20 Burpees (no p.u.) 25 Pull-ups 10/10 Snatches 75 Dbl Unders or 375 jump rope 20 Full Burpees 30 Pull-ups 10/10 Snatches RUN/ROW CHALLENGE DAY 4 1000 m run or row time (write it down so you can compare times later.) *five 250m laps
1 Comment
4/22/2018 1 Comment April 22nd, 2018MONDAY
BASIC MOBILITY (5 MIN) DOWELS (5 MIN) SPECIFIC WARM-UP (5-10MIN) (CREATE YOUR OWN) STRENGTH: Take time to describe Technique and Form LAWNMOWER ROW Optional Challenge: Instead of resting your forearm on your leg, try extending your supporting arm horizontally outward as you do your row. Keep a tight core and solid split stance. Run the rack with sets of five rows until you reach your top weight. Perform 4X5R/5L at top weight. 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: 50 DOUBLE UNDERS (OR 150 SINGLES) 15 DIPS 12 TRX JUMP SQUATS MONDAY SQUAT CHALLENGE EXTRA CREDIT: 3 rounds 20 squats 250m row TUESDAY BASIC MOBILITY (5 MIN) DOWELS (5 MIN) SPECIFIC WARM-UP (5-10MIN) (CREATE YOUR OWN) STRENGTH: Take time to describe Technique and Form 4. 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. 5. WOD: 30/20/10 -WALL BALL -BOX JUMP -KB HIGHPULL -BALL SLAM TUESDAY SQUAT CHALLENGE EXTRA CREDIT: 100 squats WEDNESDAY: BASIC MOBILITY (5 MIN) DOWELS (5 MIN) SPECIFIC WARM-UP (5-10MIN) 10 min-STRENGTH: 4. 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. 5. WOD: 5 ROUNDS [15 MIN] 5 TRX PUSHUP 5 TRX MUSCLEUP https://www.youtube.com/watch?v=yMZGD8NxWt0 5R/5L KB 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. WEDNESDAY SQUAT CHALLENGE EXTRA CREDIT: 5 min EMOM 5 squats 5 Plank hop (half burpee in plank) 5 Bootstrapers THURSDAY BASIC MOBILITY (5 MIN) DOWELS (5 MIN) SPECIFIC WARM-UP (5-10MIN) 10 min-STRENGTH: CORE [10 MIN] REP: 30/20/10 -VUPs -Sideplank hiplift R -Sideplank hiplift L -Abmat situp 5. WOD: [15 MIN] 8 ROUNDS 20SEC ON //10SEC 0FF Do the 3 exercises like a circuit, not separate tabatas. The Exercises: 1. HANGING L-SIT 2. PLANK 3. Pull over to KB SIT-UP THURSDAY SQUAT CHALLENGE EXTRA CREDIT: 5 rounds 10 X-Walk R 10 X-Walk L 10 Touch jump twist FRIDAY: BASIC MOBILITY (5 MIN) DOWELS (5 MIN) SPECIFIC WARM-UP (5-10MIN) 10 min-STRENGTH: KB SNATCH [10 MIN] For 10 minutes RTR (run the rack) to find a 5 REP MAX KB SNATCH Run the rack 3x. Each time working up to your top weight. 5. WOD: Build up to 5 reps on Right Then Build up to 5 reps on Left. [20 MIN] Begin with 1 rep RIGHT and 1 rep LEFT of each exercise then jump rope. Next, do 2 reps on RIGHT and 2 reps on LEFT, then 3, and so on up to 5 reps. 1. Kettlebell single-arm snatch 2. Kettlebell windmill 3. Kettlebell single-arm front squat 4. Kettlebell single-arm bottoms up press 5. 100 jump rope (reps stay the same.) FRIDAY SQUAT CHALLENGE EXTRA CREDIT: 150 air squats SATURDAY: BASIC MOBILITY (5 MIN) DOWELS (5 MIN) SPECIFIC WARM-UP (5-10MIN) 10 min-STRENGTH: PULLUP [10 MIN] 3 ROUNDS PARTNER UP! A: 5 PULLUPS or Trx row B: partner plank 5. WOD: 15 MIN AMRAP 7R/7L REV. GOBLET LUNGE 4 T2B 14 GOBLET SQUAT 4 T2B 14 KB PUSHUP 4 T2B 7R/7L TURKISH SITUP 4 T2B *T2B = TOES TO BAR. SCALE FOR SKILL LEVEL. SATURDAY SQUAT CHALLENGE EXTRA CREDIT: 8 rounds 20 on//10 off TRX JUMP SQUAT TXT PROGRAMMING 4/15/18-4/21/18 STRENGTH WEEK: #4
MONDAY BASIC MOBILITY (5 MIN) DOWELS (5 MIN) SPECIFIC WARM-UP (5-10MIN) (CREATE YOUR OWN) STRENGTH: Take time to describe Technique and Form Russian High Pull (10 minutes) RTR with Russian High Pulls in sets of 5. Maintain good swinging form and make sure their elbows stay above the kettlebell. (No flaccid kettlebell at the top of the high pull!) 5 sets of 5 reps at top KB WOD: 4 CIRCUITS: 1ST: 60 SEC ON/ 30 SEC OFF 2ND: 40 SEC ON/ 20 SEC OFF 3RD: 30 SEC ON/ 15 SEC OFF 4TH: 20 SEC ON/ 10 SEC OFF Double Unders or reverse jump rope Plank Up/Downs Lateral rotation Ball Slams High Knees MONDAY DAY SQUAT CHALLENGE EXTRA CREDIT: 100 air squats TUESDAY BASIC MOBILITY (5 MIN) DOWELS (5 MIN) SPECIFIC WARM-UP (5-10MIN) Warm-up game Tag (your rules) -SKILL: ENGAGING SHOULDERS AND UPPER BACK. 5 rounds 15 sec on/10sec rest Hanging (on bar) scapular recreations. Practice packing and unpacking shoulders. 5 rounds 15 sec on/10off Bent over dowel rows 10 min-STRENGTH: VERTICAL PULL PULLUP NEGATIVES with Partner pullups Reps 1-10. Beginner: TRX Intermediate: Use bands Advanced: weighted -WOD: 10 rounds 5 KB Overhead swing 5 PULLUP 5 TRX L-SIT CHINUP 5 TOES TO BAR or KNEES TO NAVEL tips https://www.youtube.com/watch?v=_03pCKOv4l4 TUESDAY SQUAT CHALLENGE EXTRA CREDIT: 120 air squats WEDNESDAY: BASIC MOBILITY (5 MIN) DOWELS (5 MIN) SPECIFIC WARM-UP (5-10MIN) 10 min-STRENGTH: LUNGE 3X Run the rack (RTR) FORWARD LUNGE 5R/5L reps. When you reach your top weight, back to the beginning of the rack and work your way back up again. Stress the importance of a tight core. -WOD: 20min cutoff SET A TIMER: Every 5 min everyone stops and does 1 MIN PLANK 4 Rounds: 5R/5L TRX JUMP LUNGE 5 WALL WALK OR HANDSTAND PUSHUP 10R/10L KB ROCKING LUNGE (rocking= foward + reverse lunge is 1 rep) 10 TRX ATOMIC PUSHUP demo https://www.youtube.com/watch?v=yiha6FrvGXY WEDNESDAY SQUAT CHALLENGE EXTRA CREDIT: 140 air squats THURSDAY BASIC MOBILITY (5 MIN) DOWELS (5 MIN) SPECIFIC WARM-UP (5-10MIN) STRENGTH: Bottoms Up Press
6 Rounds of- 10 swing/clean/press/reverse lunge R 10 swing/clean/press/ reverse lunge L 10 sitouts THURSDAY SQUAT CHALLENGE EXTRA CREDIT: 160 air squats FRIDAY: BASIC MOBILITY (5 MIN) DOWELS (5 MIN) SPECIFIC WARM-UP (5-10MIN) STRENGTH: 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! 5 minute Abs - 20 Seconds On 10 Seconds Off for 10 rounds of: V Ups WOD: 1 minute: plank 1 minute: traveling lunges 11 minute AMRAP: - 3R/3L KB snatches - 6 box jumps - 9 toes to bar - 12 (6R/6L) TRX Power Pulls 1 minute: sit-ups 1 minute: hip bridges FRIDAY SQUAT CHALLENGE EXTRA CREDIT: 180 air squats SATURDAY: BASIC MOBILITY (5 MIN) DOWELS (5 MIN) SPECIFIC WARM-UP (5-10MIN) STRENGTH: LIFT: One-leg Deadlifts RTR with 3 reps of the OL deadlifts for about 10 minutes. If you reach the top weight, start back at the bottom and work you're way up again. WOD: PARTNER CHIPPER: (25 minute cutoff) (Each partner can only do 10 reps total and their partner has to wait while their partner is exercising, unless stated otherwise. Each partner will end up doing 1/2 the reps list. For example, Partner a does burpees 1-10, partner B does burpees 11-20, partner A does burpees 21-30, etc.) PARTNER STANDS AND HOLDS KETTLEBELL WHILE THEY WAIT FOR THEIR TURN 500m run (run together) 40 Burpee Wall Ball 60 Second Plank (done together) 80 KB Russian Twist (double count) 100 Sit-ups 120 Clean and press 140 Swings 160 Snatches SATURDAY SQUAT CHALLENGE EXTRA CREDIT: 200 air squats SUNDAY SQUAT CHALLENGE EXTRA CREDIT REST or 220 air squats 4/7/2018 0 Comments April 07th, 2018TXT PROGRAMMING
4/7/18-4/14/18 STRENGTH WEEK: #3 MONDAY BASIC MOBILITY (5 MIN) DOWELS (5 MIN) SPECIFIC WARM-UP (5-10MIN) (CREATE YOUR OWN) STRENGTH: Take time to describe Technique and Form
5 min AMRAP 5 situp 10 leg lifts 15 superman 10/10 mtn climber MONDAY DAY 8 SQUAT CHALLENGE EXTRA CREDIT: 10 squats 10 x walk 20 squats 20 x walks 30 squats 30 x walks TUESDAY BASIC MOBILITY (5 MIN) DOWELS (5 MIN) SPECIFIC WARM-UP (5-10MIN) 1 LAP MONKEY WALK https://www.youtube.com/watch?v=NsX3zsU-G5Q 20 DEAD BUGS https://www.youtube.com/watch?v=UR_lWjVpfAM 30 BIRD DOGS SKILL: 3x 20-SECOND HANDSTAND AGAINST WALL ---modify with: plank STRENGTH: 10 min DEADLIFTS -Run the rack up to max weight, then: 5X5 DEADLIFTS @ top weight. They should only rest 45 sec to 1 Min rest 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 50m (0r 100m for row) -then, WITHOUT REST, go directly into: 10,9,8,7,6,5,4,3,2,1 - Swings - Sit-ups TUESDAY SQUAT CHALLENGE EXTRA CREDIT: 8 rounds of 20 on 10 off TRX JUMP SQUAT WEDNESDAY: BASIC MOBILITY (5 MIN) DOWELS (5 MIN) SPECIFIC WARM-UP (5-10MIN) STRENGTH: RTR 5 reps RENEGADE ROW work up to heavy 5 sets of 5 reps at top KBS AFTER 5X5 Finish with 30 pushups WOD: 15 min EMOM: 8 TRX Row 8 Hollow body rock 8 Wall balls WEDNESDAY SQUAT CHALLENGE EXTRA CREDIT: 3 rounds 1 min side jump and squat (continuously alternate sides) 1 min jump lunge R/jump squat/jump lunge L THURSDAY BASIC MOBILITY (5 MIN) DOWELS (5 MIN) **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** SPECIFIC WARM-UP (5-10MIN) ladder skills or suicides STRENGTH: 5 rep BOX JUMP Work up to a difficult height repeat 5x at top height. Make sure they stand up completely on top of the box. Build smaller boxes if they are not comfortable with taller boxes. Be careful of rebounding out of the bottom so they do not hurt their knees/ankles/calves/achilies. FINISH with 50 heavy Goblet squat. Work on getting deep and not rounding upper back. Keep heels on the ground. WOD: 7 minute EMOM (Every Minute On the Minute) 3 Heavy Squats 5 Burpees 7 Minute CHIPPER (in whatever order they please) 50 Situp 50 Hollow Body Rock 50 Superman 25/25 Bird Dog THURSDAY SQUAT CHALLENGE EXTRA CREDIT: 60 Squat & Ball Throw with a partner (60 squats per person.) FRIDAY: BASIC MOBILITY (5 MIN) DOWELS (5 MIN) SPECIFIC WARM-UP (5-10MIN) STRENGTH: PUSHUPS AND ABS 2 ROUNDS OF (10 MIN)
1 round FAST (WORK FOR FULL 15 MIN) 50 DOUBLE KETTLEBELL CHEST PRESS 50 DIAMOND PUSHUP on KB (to make it easier elevate the exercise without KB.) 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. FRIDAY SQUAT CHALLENGE EXTRA CREDIT: 50 Spinal rock to low squat SATURDAY: BASIC MOBILITY (5 MIN) DOWELS (5 MIN) SPECIFIC WARM-UP (5-10MIN) STRENGTH: CORE POWER STRENGTH:MED BALL Side Throw (Partner up) https://www.youtube.com/watch?v=VWYzvmsgNo8&feature=youtu.be 20 rounds 20 sec on /10 sec off Partner A Does right then left (each person gets Two 20sec intervals) Partner B Does right then left Partner A Stands in lunge & catches with twist & throws with as much power as possible from the hip. Partner B Throws Ball back This is a great movement that trains power in the transverse plane.Throwing a medicine ball is also an awesome core movement to redirect force from the ground through the upper body. The linkage between hip rotation, core stability, and the expression of power through the upper body is hard to miss and tough to beat. Make sure you generate power through the lower body and rotate the back foot to finish the movement. In the video one of my athletes is doing a medicine ball side throw, but you could do the same drill with a pressing motion to make it even more effective in your upper body training. 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 (B knees) (I Plank) (A Plank Chest to ground) 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 SATURDAY SQUAT CHALLENGE EXTRA CREDIT: 3 rounds 30 x walk R 30 X walk L 10 squats SUNDAY SQUAT CHALLENGE EXTRA CREDIT REST or 50 air squats. |
|
Check out ALL the fun |
Locations |
|