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.
0 Comments
Leave a Reply. |
|
Check out ALL the fun |
Locations |
|