AUGUST CHALLENGE!!You may have noticed that there is no post workout challenge. There actually is, it's just not exercise. Your challenge should you choose to accept it, is to get a journal to log your weight. We are all on a fitness journey in one way or another. With life’s hectic schedule, it’s easy to lose track of where you are and where you want to be regarding your fitness. No matter whether you are trying to lose weight, put on mass, or maintain where you are, tracking fitness progress is an essential piece of your ongoing success. While some people track every single workout, all gains, and all food consumed in their fitness journal, others just want to get it done and go by how they feel. But with the constant change in technology, specifically in the fitness industry, tracking progress becomes easier and easier; and in fact, it can add some benefits to your training. The Benefits of Logging and Tracking: For those who regularly log and track their progress, you may not need to be convinced why you should be tracking it. But keep reading—this is still for you! And for those who don’t normally track progress, take a quick look at why it might be important to start.
Recording information in your log Some people benefit so much from recording their weight routines (and cardiovascular workouts) that they jot down information daily. Other people find the paperwork annoying and prefer to keep a log for, say, one week every couple of months as a reality check. No matter how often you use your log, jotting down many or all the following details is a good idea:
MONDAY
0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up 20-30 Horizontal Press Strength Tempo KB Chest Press 3 sets x 8 reps 3330 Tempo KB Skull Crushers 3 sets x 10 reps 30-45 WOD KETTLE BILL BENCHMARK!! 5 Minutes as many reps as possible switching hands or resting whenever they want. If they are incapable of kettlebell snatches have them use the appropriate size dumbell until they master the movement. Beginner One Arm Kettlebell Snatch Right (15lb Women, 20lb Men) One Arm Kettlebell Snatch Left (15lb Women, 20lb Men) Intermediate One Arm Kettlebell Snatch Right (25lb Women, 35lb Men) One Arm Kettlebell Snatch Left (25lb Women, 35lb Men) Advanced One Arm Kettlebell Snatch Right (35lb Women, 50lb Men) One Arm Kettlebell Snatch Left (35lb Women, 50lb Men) -THEN- 4 Rounds of.. 250m run 10 Double Unders -or- 50 Singles TUESDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up 20-30 CORE Strength 3 Rounds 12/12 Side Plank Leg Lift 30 sec Bird Dogs Hold R 30 sec Bird Dogs Hold L 1 min Plank Hold 30-45 WOD 4 Min AMRAP 20 KB Situps 20 Plank Wall Touches (Touch wall with alternating hands. Keep spine neutral and core intact) -250M Run- 4 Min AMRAP 20 Mtn Climbers 5/5 Lateral Ball slam -250M Run- 1 Min AMR(reps)AP Toes to bar Burnout! Make sure they count their reps! WEDNESDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up 20-30 POWER LIFT Strength Take time to go over the KB Clean movement. No rounding backs. Chest should be up and eyes forward. No swings from the cleans. 5 Min Ascending EMOM (add 2 reps every min. Cleans should be great form ground to shoulder no swings) 6 DBL KB Cleans 8 DBL KB Cleans 10 DBL KB Cleans 12 DBL KB Cleans 14 DBL KB Cleans 30-45 WOD “Run To The Hills” For time with 20 minute cutoff: 250m run 20 One Arm Snatches Right 250m run 20 One Arm Snatches Left 250m run 20 Burpees 250m run 20 One Arm Thrusters Right 250m run 20 One arm Thrusters Left 250m run 20 Jump Lunges 250m run 20 One Arm Swings Right 250m run 20 One Arm Swings Left 250m run 20 Jump Squats 250m run THURSDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up - 2 Rounds: 10 Bar Scapular retractions (Click here for a demonstration) - 10 scapular wall slides (Click here for a demonstration) 20-30 Vertical Pull Strength PULL-UPS: Partner up! -Demonstrate a pull-up and show everyone how to activate their lats by sliding their shoulder blades toward their glutes. -Make everyone try a pull-up if they haven't done one before. -Then, make sure everyone is partnered up for the following pull-up modifications:
30 Russian Swings KX 35w/53m --- 4 Rounds: 10 thrusters KX DBL KB 25w/40m 10 Burpees (KX must clap hands above head) --- 30 Russian Swings FRIDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up 20-30 LUNGE Strength DBL KB Reverse Lunge 3 sets x 12 reps. :60-:90 rest between ea set. Tempo KB Front Rack Step Ups 3 sets x 8 reps 3030(:3 up,:0 at the top,:3 down,:0 on the floor.) 30-45 WOD 1 ROUND 10 spinal rock/ burpees 5 ROUNDS 5/5 Single Leg Deadlift (KX DBL KB 25w/40m) 10 Push-ups 1 ROUND 10 Spinal rock/ burpees 5 ROUNDS 5/5 Single Leg Deadlift (KX DBL KB 25w/40m) 10 TRX rows 1 ROUND 10 Spinal rock/ burpees SATURDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up DO SOMETHING FUNNNN!!!! 20-30 Vertical Press Strength KB Strict Press 4 sets x 10 reps Increase off last week. Standing Single Arm KB Strict Press 4 sets x 12 reps 12 on ea side 30-45 WOD 5 Rounds 2 Min ON// 1 Min REST (Try to get as far as you can get in 2 min. If you finish all the exercises under 2 min continue circuiting through them. Where you stop is where you start after the rest. Get as many rounds as you can.) 5/5 KB snatch (KX 35w/53m) 5 KB swings (KX 45w/70m) 2 wall walks 10 wall balls (KX 15w/20m)
0 Comments
Leave a Reply. |
|
Check out ALL the fun |
Locations |
|
