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MONDAY
0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up 35/15 x 3 Push up to pike SL glute bridge R SL glute bridge L Glute bridge to sit up (KB optional) 20-30 Strength Power Lift - Deadlift! 10 Min AMRAP 10 SL DL R 10 KB Good Mornings 10 SL DL L 10 SA Suitcase Deadlift R 10 KB DL 10 SA Suitcase Deadlift L 30-45 WOD 15 min AMRAP 5 KB DL to clean to reverse lunge R (both hands on bell) 5 KB DL to clean to reverse lunge L 10 Glute bridge, to KB pullover (bring hips down each time) 10 Sprawl w/ 2 plank jacks (count the sprawl) 10 alternating SA swings TUESDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up 3 ROUNDS 30 SEC ON// 10 SEC OFF
20-30 Vertical Pull Strength: Vertical Pull 10 MIN EMOMs EMOM ODD: 5/5 North/south plank ….Then PLANK til min is over EMOM EVEN: 5/5 Plank pull through (lateral Pull) …..Then HOLLOW HOLD til min is over OR PULLUP NEGATIVES with Partner pullups Reps 1,2,3,4,5,6,7,8,9, 10.Take turns working up to 10 reps Beginner: TRX Intermediate: Use bands Advanced: weighted 30-45 WOD CHIPPER!! Complete workout Top to bottom *Every 5min 30sec Hollow Body Hold* 100 Frog Jumps 45/45 Box/Mat Hop Overs 80 KB Swing High Pulls 35/35 Plank Hip Taps 30/30 Big Girl Clams (bent knee side plank elevated clam) 50 KB Skull Crushers 20/20 Circle Crunches 15/15 Jump Lunges 20 Inverted Burpees/ Spinal Rock 10 Sit Outs WEDNESDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up 6 min AMRAP 2 push ups, 2 supermans 2 Vups 2 sit ups 2 Double squat, double reverse lunge 2 burpees 20-30 Lunge Strength 30 Seconds Jump Lunges -- 40/10 x 2 SA KB Lateral Lunge (lunge towards the side KB is on) R SA KB Lateral Lunge L Goblet Rocking Lunge R Goblet Rocking Lunge L Skater curtsy lunge -- 30 Seconds Jump Lunges 30-45 WOD 3-5 Rounds 3 SA Bent over row, clean, reverse lunge, press, squat R 3 SA Bent over row, clean, reverse lunge, press, squat L 6 Push up, push back, jump up 9 Leg lift w/ KB chest press (reach KB to toes) 12 KB Swing THURSDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up REPS 10-14-18-22 Pike pushup Reverse plank leg lift Squat jacks 20-30 Vertical Press Strength Vertical Pull Strength Turkish Get Up w/ Press http://www.youtube.com/watch?v=2vWKMuDH528 Link doesn't show the press, but you guys get the point:)No need to get back down- just place the bell back on the floor. Repeat top set 2X. Once again, plenty of rest between sets. 3 rounds 1 Turkish Get Up w/ Press R 10 Sit UP 1 Turkish Get Up w/ Press L 10 Bird dogs oe beast bird dogs 30-45 WOD 15 MIN CUTOFF IF THEY FINISH BEFORE 15 MIN HOLD BOAT POSE UNTIL TIME IS UP) 25 SITUP + Shoulder press 5R/5L KB HALO halo demo (https://www.youtube.com/watch?v=Zy6bgAxPeks) 25 Reverse Plank Leg Lift 4R/4L Kb HALO 25 Thruster 3R/3L Kb HALO 50M KB O.A. Waiter Carry (R arm 25m/ L arm 25M) 2R/2L Kb HALO 25 Snatch R 1R/1L Kb HALO 25 Snatch L FRIDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique Warm Up: 8min AMRAP 20 Plank Jacks 15 Squat Jacks 20 High Knees 10 Spinal Rocks 20-30 Core Strength 3x 45on/ 15off - Lift w/ Twist - Alternating Circle Crunch - Windshield Wipers 30-45 WOD 15min AMRAP 5 Min AMRAP 1R/1L TGU 5/5 KB Pike Alt. Reach 5 Min AMRAP 5 Burpees 5 KB V-Up 5 Min AMRAP 10 Russian Twist w/ Press 3 KB Swing, Long jump, Shuffle back SATURDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique Warm Up: 3-4 Rounds 20 mountain climbers 10/10 Switchblades 10/10 SL Glute Bridges 10/10 side lunges 20-30 Lift Strength SQUATS 10MIN AMRAP 6-8 Goblet Squat or Front Squat (3 Down/2 Pause/Explode Up) 10/10 Weighted Step Up or Kneeling Step Up 10 Sumo Squats w/ Pulse at the bottom 30-45 WOD 5-10-15-20-15-10-5 Swing squat to OH Swing R/L SA Clean to Thruster R/L SA Deadswing Squat to Deadlift
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