April 22nd, 2018

MONDAY
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

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