MONDAY 0-10 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up
STRENGTH: 10 MIN PARTNER LEG RAISE &THROW One partner lays on the ground holding the other partners ankles The other partner throws their legs. 20 THROWS THEN SWITCH After both have gone the run together and start again. https://www.youtube.com/watch?v=2owf3NTjGzk WOD 15 MIN AMRAP 20 WALL BALL SITUP RUN 10 TOES TO BAR 100 JUMP ROPE OR 25 DOUBLE UNDERS WALL BALL CHALLENGE 10 wall walls 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 O.A STRICT PRESS RIGHT 3 O.A. STRICT PRESS LEFT 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 . WALL BALL CHALLENGE 20 wall walls WEDNESDAY 0-10 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up 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. BENCHMARK WOD!! Christa Get as far through the list as you can in 20 minutes, seriously cut them off at 20 minutes! 10 Weighted Jump Lunges (per leg, 20lb Women, 35lb Men) 20 Wall Ball (12 LB Women /12 LB Men) 30 One Arm Snatch (35 LB Women/ 50 LB Men (15 r /15 L) 40 Pushups (Full Chest to Yoga Block Women, Full Chest to Ground Men) 50 Burpees (Chest To Ground On Every Rep) 40 Pushups (Full Chest to Yoga Block Women, Full Chest to Ground Men) 30 One Arm Snatch (35 LB Women/ 50 LB Men (15 r /15 L) 20 Wall Ball (12 LB Women /12 LB Men) 10 Weighted Jump Lunges (per leg, 20lb Women, 35lb Men) WALL BALL CHALLENGE 30 wall walls THURSDAY 0-10 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up 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 30 Min cut off: 21 Turkish get-ups, right arm 50 O.H. swings 21 overhead squats, left arm 50 O.H. swings 21 overhead squats, right arm 50 O.H. swings 21 Turkish get-ups, left arm WALL BALL CHALLENGE 40 wall walls FRIDAY 0-10 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up 10 MIN Alternating Press - Run the rack working on alternating press for 5 reps right and left. For advanced clients have them master the bottoms up version of the alternating press. 15 MIN Death By Burpee THRUSTERS!! - Do one set of burpee Thrusters at the top of each minute for 15 minutes and increase each set by 1 rep until you aren't able to make it in the 1 minute. Once you can’t make it anymore work back down. *Start everyone out on 6 reps. (EXAMPLE: 6 reps, 7 reps, 8, 9, 10, 11, 12, 13, 14, 15, 16FAIL, 15, 14, 13, 12) WALL BALL CHALLENGE 50 wall walls SATURDAY 0-10 Isolated Mobility, Compound Mobility, Movement Patterning/Technique Warm Up:10 rounds AS FAST AS POSSIBLE 10-9-8-7-6-5-4-3-2-1x sit-ups 1-2-3-4-5-6-7-8-9-10x Superman 10 min E.M.O.M (EVERY MINUTE ON THE MINUTE) 10 ROUNDS 1 MIN EACH 20 SITOUTS total REST OR HOLD PLANK WITH THE REMAINDER OF THE MINUTE DEMO (scale according to fitness level) WOD (20 MIN CUTOFF) 3 rounds of 20 REPS (TRY TO STAY AT THE SAME KB WEIGHT THE ENTIRE TIME) · KB SITUP (KB ON CHEST) · KB UP AND OVER (touching the kb on the ground behind the head, as you sit up bring it up and over head to touch on ground infront of you) · KB EXTENSION (like a vup, extending kb overhead legs out straight, bring kb in and touch knees) · COFFIN SITUPdemo · LEG RAISE TO CEILING STOMP (hold on to KB on the ground above head)
WALL BALL CHALLENGE 60 wall walls SUNDAY WALL BALL CHALLENGE 70 wall walls
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MONDAY
BASIC MOBILITY (5 MIN) DOWELS (5 MIN) SPECIFIC WARM-UP (5-10MIN) STRENGTH: RTR Half Kneeling Press Have clients reach a 5 rep max on the Half Kneeling Press. Position is basically the bottom of a lunge with one knee resting on the ground. If left leg is in front, the bell should be in the left hand. Have clients really weight their lead foot and tell them they should feel like they could stand up at any moment. Repeat top set 3X WOD: 15 Min AMRAP 250M Run 20 Wall Balls 10 Burpees CHIN OVER BAR HOLD CHALLENGE 1 pullup + 1 sec pause chin over bar hold 2 pullup + 2 sec pause chin over bar hold 3 pullup + 3 sec pause chin over bar hold 4 pullup + 4 sec pause chin over bar hold 5 pullup + 5 sec pause chin over bar hold ____________________________________ TUESDAY: BASIC MOBILITY (5 MIN) DOWELS (5 MIN) SPECIFIC WARM-UP (5-10MIN) STRENGTH: “Core Galore” 40 sec on 10 sec off of: · One Arm Hover plank Right · One Arm Hover Plank Left · V ups · Hipups Right · Chinees · Hipups Left · Leg Lifts · Plank With a knee lift (spiderman plank) · Situps · Hollow Body Rocks · Bicycles · Superman Rocks · Mountain Climbers WOD: KB SWING & WALL CHAIR + 250m RUN · Partner A Does 20 Swings while Partner B does a wall chair. When partner A finishes they switch. Then… · Both run 1 lap (if one partner is much faster, they do jumping jacks till “B” finishes the run) CHIN OVER BAR HOLD CHALLENGE 1 pullup + 1 sec pause chin over bar hold 2 pullup + 2 sec pause chin over bar hold 3 pullup + 3 sec pause chin over bar hold 4 pullup + 4 sec pause chin over bar hold 5 pullup + 5 sec pause chin over bar hold ______________________________________ WEDNESDAY: BASIC MOBILITY (5 MIN) DOWELS (5 MIN) SPECIFIC WARM-UP (5-10MIN) STRENGTH Double Swing/High Pull/Snatch - At The top of each minute for ten sets/minutes have each person perform a set of Heavy double swings or high pulls or snatches depending on their current level for 15 reps. Make sure that they have perfect form if they are going to be swinging heavy or moving up in exercises. The following video contains the 3 elements of the exercises, if you can’t double high pull or snatch kettlebells with as much fluidity as this girl don’t try to teach it to others, remember monkey see monkey do! WOD: Run To The Hills “Run To The Hills” For time with 25 minute cutoff: 250m run 20 One Arm Snatches Right 250m run 20 One Arm Snatches Left 250m run 20 Burpees 250m run 20 One Arm Thrusters Right 250m run 20 One arm Thrusters Left 250m run 20 Jump Lunges 250m run 20 One Arm Swings Right 250m run 20 One Arm Swings Left 250m run 20 Jump Squats 250m run CHIN OVER BAR HOLD CHALLENGE 1 pullup + 1 sec pause chin over bar hold 2 pullup + 1 sec pause chin over bar hold after each pullup 3 pullup + 1 sec pause chin over bar hold after each pullup 4 pullup + 1 sec pause chin over bar hold after each pullup 5 pullup + 1 sec pause chin over bar hold after each pullup ____________________________________ THURSDAY BASIC MOBILITY (5 MIN) DOWELS (5 MIN) SPECIFIC WARM-UP (5-10MIN) STRENGTH 15 min ODD & EVEN runs (NOT TIMED) Run 250M THEN PERFORM EXERCISE At the end of 1st, 3rd, and 5th RUN perform 8 LAWN MOWER ROW (on each arm) and 12 push-ups At the end of 2nd and 4th RUN perform 5 tuck jumps and 15 TRX ROW 1st round = RUN 8 lawn mower rower + 12 pushups 2nd round= RUN 5 tuck jumps + 15 trx row 3rd round= SAME AS 1st 4th round = SAME AS 2nd 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 20/20 KB Clean & press 30 Ring dips Run 400m 30 Overhead KB swings 20 bent over dbl kb row 10/10 Pistols CHIN OVER BAR HOLD CHALLENGE 1 pullup + 1 sec pause chin over bar hold 2 pullup + 1 sec pause chin over bar hold after each pullup 3 pullup + 1 sec pause chin over bar hold after each pullup 4 pullup + 1 sec pause chin over bar hold after each pullup 5 pullup + 1 sec pause chin over bar hold after each pullup ___________________________________ FRIDAY: BASIC MOBILITY (5 MIN) DOWELS (5 MIN) SPECIFIC WARM-UP (5-10MIN) STRENGTH 7 minute EMOM (Every Minute On the Minute) 3 Heavy Squats 5 Burpees **have your class warm up their squats first and find their ideal weight before you start your EMOM. Incorporate some dowel work and bodyweight squats into your warm up** WOD: (For Time) 50 Double unders or 150 Singles --- then: 6 rounds: 6 R/6 L Snatches KX 35W/53M 6 Goblet Squats (same weight as snatch) 6 Toes to Bar (scale leg raises appropriate to skill level) ---- then: Two 250m Laps RUN or 500m row CHIN OVER BAR HOLD CHALLENGE 5 rounds 5 sec pause chin over bar hold + 1 pullup ___________________________________ SATURDAY: 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 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. CHIN OVER BAR HOLD CHALLENGE 5 rounds 5 sec pause chin over bar hold + 1 pullup 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: 15 min AMRAP Add 5 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 20 bicycles 10 TRX REAR foot elevated split squat R 10 TRX Rear Foot Elevated Split Squat L : http://youtu.be/YItAiT6e6BA CHIN OVER BAR HOLD CHALLENGE 6 rounds 20 on 15 off ____________________________________ 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 pushups and holds plank till it is their turn again. If one person falls from plank everyone does 10 inch worms. Then resume. WOD: for your best time! (15 min cut off) 3 rounds 20 single leg deadlift R 10 pushups 20 single leg deadlift L 10 pushups 15 snatches R 10 pushups 15 snatches L 10 pushups 1 sprint (add a sprint each round) CHIN OVER BAR HOLD CHALLENGE 6 rounds 20 on 15 off ______________________________________ 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) CHIN OVER BAR HOLD CHALLENGE 6 rounds 25 on 15 off ____________________________________ 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: ***Each AMRAP Starts at 1 Rep and each round gain 1 repetition. For example: the first round is 1 rep, the second round is 2 reps, etc.*** 7 Minute Ascending AMRAP : H.R. Pushups Lawnmower Rows R/L Shuttle Run 7 Minute Ascending AMRAP : Deadlifts Ball Slams X10 Jump Rope CHIN OVER BAR HOLD CHALLENGE 6 rounds 25 on 15 off ___________________________________ 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: 5 Min Emom- Dbl Swing/ High Pull/ Snatch Have client perform 15 Dbl Swings, High Pulls and/or Snatches Every Minute on the Minute. My favorite progression is- 5x) 1 Swing 1 High Pull 1 Snatch 10 Rounds 45 sec on 15 sec off (ALTERNATE BETWEEN THE TWO EXERCISES) -HAND STAND PUSHUP OR PIKE PUSHUP -BUTTERFLY PULLUP (or pullup of choice) The ButterFly Pullup Instruction Crossfit Park Ci…: http://youtu.be/Mvhxum803go CHIN OVER BAR HOLD CHALLENGE 6 rounds 30 on 15 off ___________________________________ 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 time is up. WORKOUT: 4 Rounds of 50m HEAVY Farmer's Walk 20 Swings 250m Run CHIN OVER BAR HOLD CHALLENGE 6 rounds 30 on 15 off MONDAY
BASIC MOBILITY (5 MIN) DOWELS (5 MIN) SPECIFIC WARM-UP (5-10MIN) STRENGTH: 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 5X5R/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 CHIN OVER BAR HOLD CHALLENGE 4 rounds 15 on 15 off ____________________________________ TUESDAY: BASIC MOBILITY (5 MIN) DOWELS (5 MIN) SPECIFIC 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 -BOX JUMP -KB HIGHPULL -BALL SLAM CHIN OVER BAR HOLD CHALLENGE 4 rounds 15 on 15 off ______________________________________ WEDNESDAY: BASIC MOBILITY (5 MIN) DOWELS (5 MIN) SPECIFIC 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] 5/5 Alt. KB 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. CHIN OVER BAR HOLD CHALLENGE 5 rounds 15 on 15 off ____________________________________ THURSDAY BASIC MOBILITY (5 MIN) DOWELS (5 MIN) SPECIFIC WARM-UP (5-10MIN) STRENGTH: CORE [10 MIN] REP: 30/20/10 -VUPs -Sideplank hiplift R -Sideplank hiplift L -Abmat situp 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. REVERSE PLANK 3. Pull over to KB SIT-UP CHIN OVER BAR HOLD CHALLENGE 5 rounds 15 on 15 off ___________________________________ FRIDAY: BASIC MOBILITY (5 MIN) DOWELS (5 MIN) SPECIFIC WARM-UP (5-10MIN) STRENGTH: KB SNATCH [10 MIN] For 10 minutes RTR (run the rack) to find a 3 REP MAX KB SNATCH Run the rack 3x. Each time working up to your top weight. 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.) CHIN OVER BAR HOLD CHALLENGE 6 rounds 15 on 15 off ___________________________________ SATURDAY: BASIC MOBILITY (5 MIN) DOWELS (5 MIN) SPECIFIC WARM-UP (5-10MIN) STRENGTH: PULLUP [10 MIN] 3 ROUNDS PARTNER UP! A: 5 PULLUPS or Trx row B: partner plank 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. CHIN OVER BAR HOLD CHALLENGE 6 rounds 15 on 15 off MONDAY HAPPY LABOR DAY!! ENJOY THE BURPEES :) NO STRENGTH TODAY.
BASIC MOBILITY (5 MIN) DOWELS (5 MIN) SPECIFIC WARM-UP (5-10MIN) Death By Christa (created in 2009 by Ty Bro) This is the first of our twisted conditioning benchmarks, be sure to keep track of each clients time of completion or total reps in 20 minutes. First Make sure all clients know what style of burpee is appropriate for them (scale accordingly) Be positive because people will have a hard time with this workout mentally. Make sure everyone knows there is a 20 minute cuttoff so if you dont finish it’s OK. Here we go!! 100 Burpees for time, the catch is if someone stops to rest between continuous burpees they have to go for a 250m run. It is the coaches responsibility to judge when someone is resting and to send them for a run. Remember this an advanced workout so be sure to scale the range of motion of the burpees accordingly also people are going to need a lot of support for this one. Remember to make sure to keep track of each clients time if completed or total reps completed in 20 minutes. WOD: TO KX THE WORKOUT THEY MUST USE THE WEIGHT PRESCRIBED & do full range of motion. Please take it slower and maintain good form. Put the weight down and rest when needed. Christa Benchmark Get as far through the list as you can in 20 minutes, seriously cut them off at 20 minutes! 10/10 Weighted Jump Lunges (20lb Women, 35lb Men) 20 Wall Ball (14 LB Women /20 LB Men) 30 (15 r /15 L) One Arm Snatch (35 LB Women/ 50+ LB Men) 40 Pushups 50 Burpees 40 Pushups 30(15 r /15 L) One Arm Snatch (35 LB Women/ 50+ LB Men) 20 Wall Ball (14 LB Women /20 LB Men) 10/10 Weighted Jump Lunges (20lb Women, 35lb Men) CHIN OVER BAR HOLD CHALLENGE 4 rounds 10 on 15 off ____________________________________ 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 STRENGTH: VERTICAL PULL PULLUP NEGATIVES with Partner pullups Reps 1-10. Beginner: TRX Intermediate: Use bands Advanced: weighted WOD: 10 rounds 5 SITUP 5 GOBLET SQUAT 5 TRX L-SIT CHINUP 5 TOES TO BAR or KNEES TO NAVEL tips https://www.youtube.com/watch?v=_03pCKOv4l4 CHIN OVER BAR HOLD CHALLENGE 4 rounds 10 on 15 off ______________________________________ WEDNESDAY: BASIC MOBILITY (5 MIN) DOWELS (5 MIN) SPECIFIC WARM-UP (5-10MIN) -WARM-UP: Warm-up game dodge ball (your rules.) -8 Tabata rounds of pulsing lunge. 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 REVERSE PLANK (FACING THE CEILING) 4 Rounds: 5R/5L KB HIGHPULL (KX 35w/53m) 5 WALL WALK OR HANDSTAND PUSHUP 10R/10L GOBLET ROCKING LUNGE (rocking= foward + reverse lunge is 1 rep) (KX 35w/53m) 10 TRX ATOMIC PUSHUP demo https://www.youtube.com/watch?v=yiha6FrvGXY CHIN OVER BAR HOLD CHALLENGE 5 rounds 10 on 15 off ____________________________________ THURSDAY BASIC MOBILITY (5 MIN) DOWELS (5 MIN) SPECIFIC WARM-UP (5-10MIN) Warm-up game musical chairs -SKILL: 10 Min HANDSTAND PRACTICE tips and tricks for handstands 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. 10 min-STRENGTH: Vertical Press. Run the rack (RTR) with 3 rep BOTTOMS UP PRESS (for added fun you can do clean to bottoms up press.) until you reach your top weight. Perform 5 sets of 3 reps at top weight. Stand super tight no arching of the back. No flaring of the ribcage. -WOD: 15 MIN CUTOFF IF THEY FINISH BEFORE 15 MIN HOLD BOAT POSE UNTIL TIME IS UP. 50 DBL UNDER OR 100 jump rope 5R/5L KB HALO halo demo (https://www.youtube.com/watch?v=Zy6bgAxPeks) (KX 35w/53m) 40 Dbl under or 80 jump rope 4R/4L Kb HALO 30Dbl under or 60 jump rope 3R/3L Kb HALO 20Dbl under or 40 jump rope 2R/2L Kb HALO 10Dbl under or 20 jump rope 1R/1L Kb HALO CHIN OVER BAR HOLD CHALLENGE 5 rounds 10 on 15 off ___________________________________ FRIDAY: BASIC MOBILITY (5 MIN) DOWELS (5 MIN) SPECIFIC WARM-UP (5-10MIN) Warm-up game CAPTURE THE FLAG -SKILL: KIPPING learning the superman & hollow body hold to help with KIPPING PULLUPS. Keep tight while rolling over to switch pose. 5 rounds 15 sec hollow body hold then roll over holding right 15 sec superman hold 10 min-STRENGTH: CORE 60/30/15 Side V-Up Legs straight up Toe touch Leg lifts -WOD: 20min AMRAP RUN 400m 1 lap Alligator or bear crawl crawl demos https://www.youtube.com/watch?v=0gW31LNyiCA 20cal Row 12 Box jump over or step up over 12 (hold) V sit with leg lifts CHIN OVER BAR HOLD CHALLENGE 6 rounds 10 on 15 off ___________________________________ SATURDAY: BASIC MOBILITY (5 MIN) DOWELS (5 MIN) SPECIFIC WARM-UP (5-10MIN) Warm-up game tic tac toe with medball 10MIN -STRENGTH: RTR 3x, 5R/5L KETTLE BELL CLEAN with swing. Work up to heaviest kettle bell clean with great form. No rounding in the upper back. Shoulders always packed. Feet screwed into the ground. When standing hips should be directly over hips (think plank.) Choose single or double kettle bell. -WOD: 1 time fast 1 min FLUTTER KICKS 100 Frog Jumps 90 KB SWING 80 (40/40) SITOUTS 70 KB HIGHPULL 60 DBL UNDERS OR 120 single jump rope 50 OH KB SWING 40 KB Mtn Climber 30 (15/15) KB WINDMILL 20 BALL SLAM OR BATTLE ROPE SLAM 10 DBL KB PUSHUP TO LSIT (THE RUDY) CHIN OVER BAR HOLD CHALLENGE 6 rounds 10 on 15 off |
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