June 16th, 2019

MONDAY
0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up
 
20-30  Strength Horizontal Pull  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)

 
30-45 WOD 1 Minute At Each Station For Round 1, 40 Seconds At Each Station For Round 2, 30 Seconds At Each Station For Round 3, 20 Seconds At Each Station For Round 4 Of:
   Plank Up Downs
Wall Chair
Burpees
Alt. KB Snatch Right
TRX ROW with feet on ball
REST 1 Round


June Challenge PLANK PUSHUPS
65 pushups

 
 
TUESDAY
0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up
 
20-30  SQUAT Strength Squats - Run the rack on the Squat for 5 reps
(really focus on getting them to the next level safely)
BEGINNER - Goblet Squat (Goal Is 5 Deep Reps With 30lb Women/ 50lb Men)
INTERMEDIATE - Double Kettlebell Front Squat (Goal Is 5 Deep Reps With 2-30lb Women/2-50lb Men)
EXPERT - One Leg Squat (Goal Is 1 Deep Rep With 2-30lb Women/2-50lb Men)

 
30-45 WOD 15 Rounds For Time Of:
15 Jump Squats
50 Rope Skips (10 Double Unders)
 June Challenge PLANK PUSHUPS
70 pushups
 
WEDNESDAY
0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up   
 
20-30    Strength Horizontal Press Have everyone partner up for the ladder pushup. Partner A does 2 pushups then Partner B does 2. Then Partner A does 4 and B does 4. Move up in reps each set by 2 until you can’t complete the set. Then restart back at the beginning. If they can get to 10 reps it’s time to move up in difficulty.
(really focus on getting them to the next level safely)
BEGINNER - Kneeling Pushups (Get them to chest to ground before moving on)
INTERMEDIATE - Pushups (Get them to chest to ground before moving on)
EXPERT - TRX Pushups (Make it deep and keep the handles low to the ground)

 
30-45 WOD 15 Minute AMRAP Of:
Run 250m
20 KB High Pulls
10 renegade row with pushup
10/10 KB Lunges
June Challenge PLANK PUSHUPS
75 pushups
 
THURSDAY
0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up
 
20-30  CORE Strength Hanging Leg Raises - Form 2 lines behind the pullup bars and have them perform a set close to failure of one of the following variations of the hanging leg raise. You should be able to get 3-5 sets in. (Progress to the next exercise when they can do 3 or more sets of 10 reps)
BEGINER - Hanging Knee Raises
INTERMEDIATE - Hanging Knees To Elbows
ADVANCED - Hanging Toes To Bar
EXPERT - Strict Toes To Bar (SLOW)

30-45  WOD
 Get As Far Through The List As Possible In 15 Minutes:
100 Rope Skips
20 Pullups
90 Rope Skips
20 Swings
80 Rope Skips
20 Jump Lunges
70 Rope Skips
20 One Leg Deadlifts (10 R/10 L)
60 Rope Skips
20 Jump Squats
50 Rope Skips
20 Bottoms Up Presses (10 R/10 L)
40 Rope Skips
20 Wall Balls
30 Rope Skips
20 Mountain Climbers (R&L)
20 Rope Skips
20 Burpees
10 Rope Skips

June Challenge PLANK PUSHUPS
80 pushups
FRIDAY
0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up


20-30    Strength Power lift - Run The Rack For 10 Minutes Perform 10 Reps Each
(really focus on getting them to the next level safely)
BEGINNER - Kettlebell Swings Two Hands One Bell (Goal is 50lbs men, 30lb women)
INTERMEDIATE - Double Kettlebell Swings (Goal Is 2-50lb men, 2-30lb women)
EXPERT - Double Kettlebell Snatch (Goal Is 2-50lb men, 2-30lb women)



30-45 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:
10 DOUBLE UNDERS (OR 50 SINGLES)
15 DIPS
20 DBL KB CLEAN

June Challenge PLANK PUSHUPS
85 pushups 
SATURDAY
0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up


20-30  Strength Vertical Pull Work On One Of The Exercises For 10 Minutes
(really focus on getting them to the next level safely)
BEGINNER - Pullup Negitaves (Goal Is 3 Slow Reps To Bottom)
INTERMEDIATE - Bodyweight Pullups (Goal Is 5 Reps For 5 Sets)
EXPERT - Weighted Pullup (Max Weight For 1 Rep Goal Is 2-30lb Women/2-50lb Men)



30-45 WOD 5 ROUNDS [15 MIN]

5 DBL KB CHEST PRESS
5 KB PUSHUP (like a diamond pushup on the KB)
5R/5L OA FRONT RACK SQUAT
5R/5L 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.


June Challenge PLANK PUSHUPS
​90 pushups