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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 3 down, 3 pause, 3 up, 0 pause at top Tempo KB Skull Crushers 3 sets x 10 reps 30-45 WOD KX= Advanced I=intermediate B=Beginner "THE TALIA" 2- 250M RUNS or 500m Row 20- Toes to Bar ( Int: knees to elbow B- knees to as far as possible or V-ups) 7 R&L- One legged squats (I- TRX assist B- 2 legs DBL THE # of Squats) 150- Jump Rope (KX 30 DBL Unders) 15 R&L- Snatch (I- High Pull B- Swing) (KX 35lb Women, 50lb Men) 25- Weight overhead sit-up (I- weight on chest B- normal sit-up) (KX 25lb Women, 35lb Men) 25- Burpees (KX Chest to ground in full plank, no knees on ground) 10- STRICT Pull-ups (I- Banded Pullups B- TRX Rows) 20- DBL KB Dead Lifts (KX DBL KB 35lb Women, 53lb Men) 76- Mountain Climbers (DBL Count) 15- Push-ups (KX Chest to ground in full plank, no knees on ground) 30- Jump Lunges (KX Knee kiss the ground) 3- 50M SprintsTUESDAY 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 Partner Chipper: (Each person has a cap of 10 reps and must do 10 reps before their partner can go. Partner must CHIN OVER BAR HANG or TRX STATIC HOLD while their partner is performing their exercise) 100 Situps (KX Arms folded on chest no arm swing to help sit up) 80 Over mat lateral burpees (KX Chest to ground in full plank, no knees on ground) 100 KB Sumo Deadlift Highpulls (KX KB 35lb Women, 53lb Men)(If ground is to low to maintain straight spine raise up the ground.) 100 Double Unders or 500 Rope Skips (1 double under counts as 5 single jump rope) 4 LAPS with med ball Run 250M (both partners must run the laps together with med ball they choose who holds it.) 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. KB should swing around wrist and not up and over. No swings from these cleans, use a riser to raise ground if KB on ground is too low. 5 Min Descending weight EMOM (add 2 reps every min. Cleans should be great form ground to shoulder no swings) https://www.youtube.com/watch?v=53dvpFtp6D8 18 DBL KB Cleans (KX KB 35lb Women, 53lb Men) 16 DBL KB Cleans 14 DBL KB Cleans 12 DBL KB Cleans 10 DBL KB Cleans 30-45 WOD “Run To The Hills” For time with 20 minute cutoff: 250m run 20 One Arm Snatches Right (KX KB 35lb Women, 53lb Men) 250m run 20 One Arm Snatches Left 250m run 20 Burpees 250m run 20 One Arm Thrusters Right (KX KB 35lb Women, 53lb Men) 250m run 20 One arm Thrusters Left 250m run 20/20 Jump Lunges 250m run 20 One Arm Swings Right (KX KB 35lb Women, 53lb Men) 250m run 20 One Arm Swings Left 250m run 20 Jump Squats (no shallow squats, maybe use med ball for proper depth. Form is more important than speed.) 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: https://www.youtube.com/watch?v=sIvJTfGxdFo
30 O.H. KB Swings (KX 35w/53m) --- 4 Rounds: 10 Thrusters (KX DBL KB 25w/40m) 10 Box Jump Burpees (KX Burpee: Chest to ground in full plank, no knees on ground) --- 30 O.H. KB 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. 12 reps total (6 each leg) Tempo KB Front Rack Step Ups 3 sets x 8 reps each leg 3030(:3 up,:0 at the top,:3 down,:0 on the floor.) 30-45 WOD 1 ROUND 10 spinal rock/ burpees (Modification: split up 10 spinal rock & 10 Burpees) 5 ROUNDS 5/5 Single Leg Deadlift (KX DBL KB 25w/40m) 10 Dips on box (Modified TRX O.H. Tricep Ext.) (KX: 5 Dips on rings or bars) 1 ROUND 10 Spinal rock/ burpees 5 ROUNDS 5/5 Bulgarian Split Squat (KX DBL KB 25w/40m) 10 Pull Ups if banded or Kipping (KX 5 Strict Pullups) 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) 5/5 KB Bottoms up press (KX 20w/35m) 2 Wall walks or Handstand Pushup 10 wall balls (KX 15w/20m Full depth squat)
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