6/16/2019 0 Comments June 16th, 2019MONDAY
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
0 Comments
Leave a Reply. |
|
Check out ALL the fun |
Locations |
|