|
MONDAY:
0-10 min Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Upper body dynamic stretch -SKILL: Double unders 4 Tabata rounds of double under practice (Tabatas are 20 seconds of exercise and 10 seconds of rest) Coaching tips: Shoulders dropped, elbows in, light on your feet, fast wrists, and jump a little higher. -STRENGTH: CORE 8 MINUTE E.M.O.M. - 7 Hanging Leg raises -Every minute on the minute, perform 7 hanging leg raises. Modifications: Beginner: just raise knees to hip height Intermediate: Raise knees to armpits Hard: Actually tough knees to elbows (for real) Advanced: Touch toes to bar -WOD: 4 Rounds: 12 KB Overhead swing 12 Dips 12 V-ups 12 Burpee box jump 12 Sumo Deadlift High Pulls January CHALLENGE Bi's & Tri's https://www.youtube.com/watch?v=vnqzOcMvut4 https://www.youtube.com/watch?v=waeN0w5EhQY 3 rounds 15 kb reverse curl 15 supine kb tricep extension TUESDAY: 0-10 min Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Upper body dynamic stretch -SKILL: Double unders 4 Tabata rounds of double under practice (Tabatas are 20 seconds of exercise and 10 seconds of rest) Coaching tips: Shoulders dropped, elbows in, light on your feet, fast wrists, and jump a little higher. -STRENGTH: Front Rack Reverse Lunges Run the rack with front rack reverse lunges in sets of 4R/4L. When you reach your top weight, stay heavy and perform 4-5 rounds at top weight. -WOD: 24-18-12-6 Wall balls DBL KB Push press X2 Mountain Climbers hands on KB Abmat Sit-ups January CHALLENGE Bi's & Tri's https://www.youtube.com/watch?v=vnqzOcMvut4 https://www.youtube.com/watch?v=waeN0w5EhQY 5 rounds 5 kb wide cup curl 5/5 Supine kb crossbody extension WEDNESDAY: 0-10 min Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Upper body dynamic stretch https://youtu.be/yKjfZaLAf48 -SKILL: HANDSTAND or Crow Pose -4 Tabata rounds of Handstand hold 10-20 min STRENGTH: Bent-over Rows Run the rack with bent over rows in sets of 5 reps. When you reach your top weight, back back to the beginning of the rack and work your way back up again. Stress the importance of a tight core and flat back. NO BRO LIFTING! -WOD: 12 minute ascending AMRAP: (1 rep first round, 2 reps second round...) Burpees TRX row Goblet squats X10 Jump Rope FINISHER: 1 minute Plank (hardest modifications possible) 1 minute Reverse Plank January CHALLENGE Bi's & Tri's https://www.youtube.com/watch?v=vnqzOcMvut4 https://www.youtube.com/watch?v=waeN0w5EhQY 4 rounds 10 bent over tricep kick back 10 cross body kb cup curl THURSDAY 10 min: Isolated / Compound Joint Mobility. 10min: Technique and Form Warm Up (choose according to the day’s workout) -SKILL: HANDSTAND or Crow Pose -4 Tabata rounds of Handstand hold STRENGTH: 7 minute EMOM (Every Minute On the Minute) 3 Heavy Squats 5 Burpees (no push-up if they came on Wednesday...ouch) **have your class warm up their squats first and find their ideal weight before you start your EMOM. Incorporate some dowel work and bodyweight squats into your warm up** WOD: (For Time) 50 Double unders or 250 Singles --- then: 6 rounds: 6 R/L Snatches 6 Ball Slam (same weight as snatch) 6 Hollow body rock ---- then: 2 Laps run or 500m row January CHALLENGE Bi's & Tri's https://www.youtube.com/watch?v=vnqzOcMvut4 https://www.youtube.com/watch?v=waeN0w5EhQY 5 min emom 5 kb cup hold curl 5 diamond pushup FRIDAY 0-15 Isolated Mobility, Compound Mobility, Movement Patterning/Technique,Warmup to fit the strength and wod 15-25MIN -STRENGTH: CHEST PRESS Have clients run the rack with single-arm chest press for 5 reps each side. Have students complete 4 sets at top weight. 25-45 WOD: PUSHUPS AND ABS 1 ROUND OF (5 MIN)
1 round FAST (WORK FOR FULL 15 MIN) NO CHIPPING 50 DOUBLE KETTLEBELL CHEST PRESS 50 RENEGADE ROW WITH PUSHUP 150 JUMP ROPE OR 50 D.U. 50 TRX PUSHUP 50 DIPS (RINGS, TRX OR ON A BOX.) 150 JUMP ROPE OR 50 D.U. AFTER if they finish before everyone else they must TRX ROW until the 15 min is over. If you run out of TRX have them do 5 reps and switch with a partner over and over again til the 15 min is over. January CHALLENGE Bi's & Tri's https://www.youtube.com/watch?v=vnqzOcMvut4 https://www.youtube.com/watch?v=waeN0w5EhQY 10,9,8,7,6,5,4,3,2,1 Supine skull crusher static squat (kneeling) Preacher curl SATURDAY 0-10 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, -SKILL: Handstand (Push-up) Practice https://www.youtube.com/watch?v=InRvHNUOlSs --Beginner or injured: 30 seconds of push-up plank to downward facing dog. Keep alternating in controlled manner. --Intermediate: Hold a handstand for 20-30 seconds with feet against the wall. --Advanced: 5-10 handstand pushups against the wall. Place 1-3 abmats under their heads. As they get better at HSPU’s, take away abmats. Make sure shoulders are packed and glutes are clenched. You may have student spot other students by holding onto their ankle and lifting them up. 20-30 MIN STRENGTH TURKISH SITUP For 10 minutes, run the rack to find a 3R/3L max on the Turkish Get-up. It is helpful to start off on the weaker side! Perform 3-4 rounds at your top weight. 30-45 -WOD: 15 minute AMRAP: LAP 20 travelling lunges 20 (10R/10L) snatches 20 Abmat sit-ups 60 Double Unders (180 singles) 20 TRX Rows 20 Air squats January CHALLENGE Bi's & Tri's https://www.youtube.com/watch?v=vnqzOcMvut4 https://www.youtube.com/watch?v=waeN0w5EhQY 3 rounds 15 static squat hanging one arm kb curl R 15 static squat hanging one arm kb curl L 15 one arm over head head extension standing R 15 one arm over head head extension standing L
0 Comments
Leave a Reply. |
|
Check out ALL the fun |
Locations |
|
