8/31/2016 0 Comments Strength Week 9Monday1. 5 min Basic Mobility 2. 5 min Dowels 3.10 min Specific Warm Up 4. 15 min STRENGTH: For 15 minutes have clients run the rack on the double kb swing/high pull/snatch for 5 reps. It’s a longer than usual strength set have clients practice each. This is a great change to go over form for each exercise as well. 5. 10 min WOD: 10 min AMRAP 5 Pullups, 10 pushups, 15 goblet squats Tuesday1. 5 min Basic Mobility 2. 5 min Dowels 3.10 min Specific Warm Up 4. 10 min STRENGTH: Split Row RTR for 8 reps, repeat top weight 3 x’s 5. 15 min WOD: Get as far as you can in 15 minutes, Start with 25 reps decrease by 5 each round : Situps, push press right, grasshoppers, push press left 100 rope skips Wednesday1. 5 min Basic Mobility 2. 5 min Dowels 3.10 min Specific Warm Up 4. 10 min STRENGTH: Squat RTR on the dbl KB squat for 5 reps, repeat top set 3X – in between each top set have clients perform 5 trx assisted pistols 5. 15 min WOD: Benchmark #10 Ben 20 seconds on 10 seconds off for 8 rounds of each exercise. Finish all 8 rounds before moving to the next exercise and rest 1 minute when switching exercises. Count all reps to quantify. *Beginner Medicine Ball Russian Twists (8lb ball touches ground feet on floor knees bent) Double Kettlebell Clean and Press (15lb Women/20lb Men touch ground between each rep) TRX Squat Touch Jumps (like burpee but with no jumping back and forth just touch ground and then jump) *Intermediate Medicine Ball Russian Twists (10lb ball touches ground feet in air knees bent) Double Kettlebell Clean and Press (20lb Women/35lb Men touch ground between each rep) TRX Jump Squat Burpees (No Pushup) *Advanced Medicine Ball Russian Twists (12lb ball touches ground feet in air knees locked) Double Kettlebell Clean and Press (25lb Women/50lb Men touch ground between each rep) Alternating TRX One Leg Jump Squat Burpees (Chest To Ground On Every Rep) Thursday1. 5 min Basic Mobility 2. 5 min Dowels 3.10 min Specific Warm Up 4. 10 min STRENGTH: KB chest press RTR for 5 reps, repeat top set 3 x’s 5. 15 min WOD: 5 rounds: 12 pushups 9 DOUBLE KB sumo deadlift 6 DOUBLE KB clean 3 wall walks Friday
5. 15 min WOD:
Saturday
0 Comments
Leave a Reply. |
|
Check out ALL the fun |
Locations |
|