6/24/2018 1 Comment TXT PROGRAMMING 6/25/18-6/30/18 STRENGTH WEEK: #4 BENCHMARK WEEK! TEST YOURSELF.EXCITING NEWS FOR ANYONE LOOKING TO LEVEL UP STRENGTH WISE.
We are introducing a new level to work up to. The advanced TXT level will be called KX KX: When a WOD is performed KX'd, that means the athlete performs all modalities using the prescribed weight and reps. In TOADAL CROSS-TRAINING, all WODs can be scaled down to meet your fitness level, but the goal is to get to a place where the KX is challenging, yet doable. 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) STRENGTH: 10 reps SUMO DEADLIFT - Run The Rack For 10 Minutes Perform 10 Reps Each (really focus on getting them to the next level safely) BEGINNER - Single Kettlebell Sumo Deadlift (Goal is 50lbs men, 30lb women) INTERMEDIATE - Double Kettlebell Sumo Deadlift (Goal Is 2-50lb men, 2-35lb women) EXPERT - Double Kettlebell Sumo Deadlift (Goal Is 2-50lb + everyone) WOD: THE TALIA BENCHMARK (HAVE CLASS LOG THEIR TIME AND WEIGHT USED) 20 min time cap 1 round 2- running Laps 20- Toes to Bar ( Int: knees to elbow B- knees to as far as possible or V-ups) 7/7 R&L- One legged squats (I- TRX assist B- 2 legs) 150- Jump Rope (KX 30 Double Unders) 15 R&L- Snatch (I- High Pull B- Swing) (KX 35W / 53M) 25- Weight overhead sit-up (I- weight on chest B- normal sit-up) 25- Burpees 10- Pull-ups (I- BANDED, B- TRX Rows) 20- Dead Lifts (KX DBL KB 35W / DBL KB 53M) 76- Mountain Climbers 15- Push-ups 30- Jump Lunges (KX WEIGHTED JUMP LUNGE 35W / 53M) 3- 50M Sprints CORE CHALLENGE 100 situps 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) STRENGTH: 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: (HAVE CLASS LOG THEIR TIME AND WEIGHT USED) Michael BENCHMARK 5 rounds as fast as they can for time of: Beginner 50 Jumping Jacks 20 Touch Jumps (like burpee but with no jumping back and forth just touch ground and then jump) 20 Jumping Pullups 5/5 snatches R & L (15lb women 30lb men) Intermediate 100 Rope Skips 20 Burpees (No Pushup) 10 Kipping Pullups 5/5 snatches R & L (20lb women 40lb men) Advanced a.k.a KX! 20 Double Unders 20 Burpees (Chest To Ground) 10 Strict Pullups (NO BANDS) 5/5 snatches R & L (KX 35lb women 53lb men) CORE CHALLENGE 100 situps 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) -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: (HAVE CLASS LOG THEIR TIME AND WEIGHT USED) AXEL BENCHMARK START WITH: ROW 500M 2 ROUNDS 10 TRX PUSHUP 10 TRX SQUAT & ROW THEN -500M ROW- 2 ROUNDS 20 GOBLET SQUATS (KX 35LBW / 53LBM) 20 GOBLET LUNGES (KX 35LBW / 53LBM) 20 SITUPS THEN -ROW 500M- 2 ROUNDS 5R/5L KB SNATCH(KX 35LBW / 53LBM) 10 KB SUMO DEADLIFT HIGHPULL (KX DBL35LBW / DBL 53LBM) CORE CHALLENGE 100 situps 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 (10MIN) (CREATE YOUR OWN) -SKILL: PERFECT THE KETTLEBELL SWING & Hip hinge movement (4 min) 8 rounds 20 sec on /10 sec rest of Kettlebell swing -STRENGTH: (10-15 min) 5 reps DBL KB Strict Shoulder Press (AFTER do 1 set of 15 Reps DBL KB Push Press) Run the rack with strict shoulder press in sets of 5 reps. Perform 3 sets of 5 reps at your top weight. After your last strict press, perform 1 set of 15 push presses. Choose a weighted that is lighter, but not pointless. -WOD: 5 min! (challenge yourself) HAVE CLASS LOG THEIR TIME AND WEIGHT USED THE BILL BENCHMARK (SNATCH TEST) 5 Minutes as many reps as possible switching hands or resting whenever they want. If they are incapable of kettlebell snatches have them use the appropriate size dumbbell until they master the movement. Beginner One Arm Kettlebell Snatch Right (15lb Women, 20lb Men) One Arm Kettlebell Snatch Left (15lb Women, 20lb Men) Intermediate One Arm Kettlebell Snatch Right (25lb Women, 35lb Men) One Arm Kettlebell Snatch Left (25lb Women, 35lb Men) Advanced a.k.a KX! One Arm Kettlebell Snatch Right (KX 35lb Women, 53lb Men) One Arm Kettlebell Snatch Left (KX 35lb Women, 53lb Men) CORE CHALLENGE 100 situps 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) 3 ROUNDS 30 SEC ON// 10 SEC OFF
STRENGTH CORE (HAVE CLASS LOG THEIR TIME AND WEIGHT USED) 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. WOD: (HAVE CLASS LOG THEIR TIME AND WEIGHT USED) Tyler Bro BENCHMARK: 25 minute CUTOFF Done as a Chipper 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 25/25 Snatches (20w / 35m) - 25 each arm 50 Burpees (no pushup) 75 Bodyweight Jump Squats 100 Sit Ups 400 Rope Skips Advanced a.k.a KX 10 Laps Running 50 Double KB Snatches (kettlebell each arm) (Double KB 20+W / double 35+M) 50 Full Burpees (chest to ground) 75 Goblet Jump Squats (KX 15W / 35M) 125 Sit Ups 500 Rope Skips CORE CHALLENGE 100 situps for time 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) -SKILL: Handstand (Push-up) Practice --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. -STRENGTH: NO RTR (9 min) 3 min EMOM -- 2 Cleans (L), 2 Thrusters ( L); Repeat Right side; Rest with remaining time 3 min EMOM -- 3 Cleans (L), 3 Thrusters ( L); Repeat Right side: Rest with remaining time 3 min EMOM -- 4 Cleans (L), 4 Thrusters ( L); Repeat Right side: Rest with remaining time -WOD: (HAVE CLASS LOG THEIR TIME AND WEIGHT USED) THE RUDY BENCHMARK (FOR BEST TIME) 7 ROUNDS 10 SNATCHES R (KX 35W / 53M) 10 SNATCHES L (KX 35W / 53M) 10 STRICT PULLUP (NO KIP) 10 BURPEE BOX JUMP 250M RUN CORE CHALLENGE 100 situps for time
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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) -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: *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 CORE CHALLENGE200 situps 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) -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: 21-15-9 Wall balls DBL KB Push press X2 Mountain Climbers Abmat Sit-ups CORE CHALLENGE 250 situps 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) -SKILL: Med ball cleans -4 Tabata rounds of medball cleans -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...) TRX BURPEE Chin up HEAVY Goblet squats X10 Jump Rope FINISHER: 1 minute plank (hardest modifications possible) 1 minute wall sit (hardest modifications possible) CORE CHALLENGE300 situps 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) -SKILL: Med ball cleans -4 Tabata rounds of medball cleans -STRENGTH: Squats Run the rack with squats until you reach your top weight. Perform 5 sets of 5 reps at top weight. -WOD: 3 laps 15 Toes-to-bar 15 KB swings 15 TRX jump Squats 2 laps 10 Toes-to-bar 10 KB Swings 10 TRX Jumps Squats 1 lap 5 Toes-to-bar 5 KB Swings 5 TRX jump Squats CORE CHALLENGE 350 situps 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) -SKILL: Handstand (Push-up) Practice --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. -STRENGTH: DBL KB 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. -WOD: 10 Minute AMRAP: 7 Ball Slams 7 Box jumps 7R/7L Clean n' Press (touch ground every time) 7R/7L TRX Power Pulls CORE CHALLENGE100 situps for time 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) -SKILL: Handstand (Push-up) Practice --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. -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. -WOD: 15 minute AMRAP: LAP 20 travelling lunges 20 (10R/10L) snatches 20 Abmat sit-ups 60 Double Unders (180 singles) 10 Pullups 20 Air squats CORE CHALLENGE 150 situps 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) STRENGTH: Double KB Chest Press + 10 HR push-ups -Run the rack with 5 reps of double KB 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. WOD:5 ROUNDS (Encourage members to go heavy) 5 TRX MUSCLEUP 5R/5L PISTOLS 5R/5L SNATCHES 5R/5L LAWNMOWER ROWS 30 (15R/15L) MOUNTAIN CLIMBERS CORE CHALLENGE1 min situp THEN REPS 12,8,4 superman Inchworm Bird dog DBL Leg lift with Ceiling Stomp THEN 1 min Situp 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) 15 min STRENGTH: 8 rounds 20/10 Hollow Body Rock -THEN- 5 Min EMOM of... 10 Grasshoppers (R+L=1) 10 MED Ball Burpees WOD: ONE TIME THRU NO REST 1 Min @each station DBL KB CLEAN Mtn Climbers GOBLET Squats Swimmers KB Swings KB Goblet Thrusters -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 CORE CHALLENGE8 Rounds 20 sec Superman // 10 sec superman Hold 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) 10 min HAND STAND PRACTICE STRENGTH: 10 rep per leg SINGLE LEG DEADLIFT Super set with 10 rep per leg BULGARIAN SPLIT SQUAT - Grab two Kettlebells for Single leg deadlift & two kettlebells for Bulgarian split squat. WOD: 3 rounds (finish all 3 rounds then do plank. Then do 3 rounds of next exercises. Write down everyone's times when they are finished.) 5 MANMAKERS (OR BURPEE) 5 KB Windmill R ( https://youtu.be/6651sjanpxI ) 5 KB Windmill L 5 WALL WALK THEN 1 min PLANK 3 rounds 10 Overhead KB Swing 10 DBL KB Chest Press 10 Sumo Deadlift High Pull CORE CHALLENGECore Circuit 3 Rounds (45 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 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: Weighted pullups work up to 1 rep max pullup OR Partner pullups reps: 1-10-1 WOD: 10 min EMOM: 4 TRX PULLUPS https://www.youtube.com/watch?v=fAQwN4t-2JI 8 Hollow body rock 8 Wall balls CORE CHALLENGE MED BALL Sit up and throw (Partner up) 10 rounds 20 on/ 10 off 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: RTR 10 DBL KB WALKING LUNGE & 10 non-weighted REVERSE LUNGE. STAY ON TOP KBS FOR 3 SETS. WOD: Run To The Hills “Run To The Hills” For time with 25 minute cutoff: 250m run 20 One Arm Snatches Right 250m run 20 One Arm Snatches Left 250m run 20 Burpees 250m run 20 One Arm Thrusters Right 250m run 20 One arm Thrusters Left 250m run 20 Jump Lunges 250m run 20 One Arm Swings Right 250m run 20 One Arm Swings Left 250m run 20 Jump Squats 250m run CORE CHALLENGE100 situps for time 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: 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. WOD: 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) CORE CHALLENGE20/15/10 Leg lift ceiling stomp Hollow body rock Legs up toe touch 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) STRENGTH: L-Sits with Yoga Blocks (Scale appropriately)
Run 1 Lap 20 Sit-ups 30 Double Unders or 150 singles 50 Air Squats 30 Double Unders or 150 singles 20 Sit-ups 1 Lap over head waiter carry (like farmer carry but over head with 2 kb) CORE CHALLENGE! 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 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) 15 min STRENGTH: 3R/3L KB BENT PRESS The bent press is an amazing exercise that aids in thoracic mobility, shoulder strength and stability, and allows you to press a great amount of weight overhead. http://breakingmuscle.com/kettlebells/how-to-do-a-proper-bent-press-with-a-kettlebell-or-barbell Step 1 - Clean KB Step 2 - Rack KB Step 3 - Bend The bend has a simultaneous corkscrew (your body moving toward the front and the weight moving behind). As you start the bend, most of the weight will be driven into the back leg. As you move under the kettlebell, the weight eventually transfers to the opposite leg. The goal of this movement is to move away and underneath the weight. If you were to look at only the weight (and the forearm), you would see it in the same position. Some people can lock out the arm with the bend. Others might need to squat a little to get completely locked out. It depends on your body type. The goal is to get under the weight and not press it out. Thus, you may need to squat a little to get under it completely. During the bend, you will keep your gaze on the weight. Step 4 - Stand Up With the Weight After the arm is completely extended, you will do a slight corkscrew (opposite of the way down) to stand with the weight overhead. Step 5 - Return the Weight to the Ground 30-45 MIN WOD 15 MIN CUTOFF BUY IN: 5R/5L KB WINDMILL https://www.youtube.com/watch?v=ITSmgn_BQgY 3 ROUNDS 20 CAL ROW OR BIKE 10 SNATCH R 10 SNATCH L 10 BOX JUMP 10 T2B BUY OUT: 2 100M RUNNING LAPS WITH MEDBALL OVER HEAD (modify for members) CORE CHALLENGECore 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 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: CORE 2 minute - Navy Seal Sit Up Test: Remind students of correct Sit Up form, then have students partner up and perform the most situps they can in 2 minutes 3 ROUNDS 30 SEC ON// 20 SEC OFF TRX PIKE KB SITUP AND OVER HEAD PRESS PLANK (TRX PLANK OR EXERCISE BALL TO MAKE IT HARDER) WALL BALL SITUP WOD: 15 MIN AMRAP 5 HANDSTAND KICK UP OR 1 WALL WALK 20 TRX MTN CLIMBER 10 BOX OVERS 20 ABMAT SITUP 10 KB LEGS UP STRAIGHT TOE TOUCH CORE CHALLENGE3 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 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) Skill: 10 min double under skill practice https://youtu.be/iZamtJlKKt4 STRENGTH: Lower Pull Strength - Run The Rack For 10 Minutes Perform 10 Reps Each (really focus on getting them to the next level safely) BEGINNER - Single Kettlebell Sumo Deadlift (Goal is 50lbs men, 30lb women) INTERMEDIATE - Double Kettlebell Suitcase Deadlift (Goal Is 2-50lb men, 2-30lb women) EXPERT - One Leg Deadlift (Goal Is 2-50lb everyone) WOD: 15 min EMOM ODD MIN: Total of 15 reps (each movement counts as 1 rep. Scale for safety and sill level) Dbl Swing Dbl highpull Dbl snatch EVEN MINUTE: 15 BALL SLAM CORE 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 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) SKILL: The importance of the hip hinge (see below.) https://youtu.be/esGYTeI6r14 8 ROUNDS 20 on 10off Dead swing (SEE BELOW VIDEO) https://youtu.be/1OqP7vZtERo 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) WOD: 3 Rounds of 5min work 1 min Plank (for 5 min get as many circuits of the exercises as possible then when 5 min runs out stop and hold a 1 min plank. That is 1 round) 12 Renegade Row 12 Ring Dips 12 (6R/6L) Pistols 12 Sumo Deadlift High Pulls CORE CHALLENGE8 MINUTE E.M.O.M. - 7 Hanging Leg raises (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 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: 5 REPS KB SWING, FLIP AND SQUAT https://www.youtube.com/watch?v=iwcPZ59_uJE SUPERSET WITH 10 GOBLET SQUAT 3 SETS @ TOP WEIGHT WOD 20 MIN CUTOFF 5 ROUNDS 10 TRX SIDE LUNGE 250M ROW 10R/10L LUNGE BALL SLAM https://www.youtube.com/watch?v=ikd-V34_aH4 10 WALL BALL 50m Heavy Farmer Carry CORE CHALLENGE30/20/10 -AB MAT SITUP -OBLIQUE VUP (FULL REPS ON EACH SIDE) -VUP -SWIMMERS |
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