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MONDAY
0-5 min: Isolated / Compound Joint Mobility.Technique and Form Warm Up (choose according to the day’s workout) 5-15 min: STRENGTH: 5 min AMRAP AB CIRCUIT 5 situps 5 plank walltouches 5 ceiling stomps 15-45 min:WOD (30 min time cap) THE NONA BENCHMARK REPS: 1-2-3-4-5-6-7-8-9-10 THRUSTERS (KX DBL KB 25W/40M) REPS: 20-18-16-14-12-10-8-6-4-2 Toes to Bar REPS: 1-2-3-4-5-6-7-8-9-10 BURPEE OVER MAT DECEMBER CHALLENGE KB SNATCH & JUMP ROPE 14 (7/7) SNATCH 35 JUMP ROPE TUESDAY: 0-10 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up Swing - Run the rack working on the Swing for 10 reps. For strong clients have them swing 2 kettlebells. Watch for neutral spine throughout and don’t allow bad form to swing heavier. Stay at heaviest have them complete 3 rounds of 10 reps on most difficult weight, that they can maintain perfect form on 15 Min WOD 60 sec on 30 sec off 1st round, 40 seconds on 20 seconds off 2nd round 30 sec on 15 sec off 3rd round, 20 sec on 10 sec off 4th round of: 1 DEAD SWING https://www.youtube.com/watch?v=dJBw7mo_CwI (do first version) https://www.youtube.com/watch?v=CqoBOSKZccs (good tutorial) 2 SITUP 3 SUPERMAN 4 SNATCH SWING SWITCH or swing switch (only do snatch swing switch, always switch hands in front of you. Watch the video at 1 min) https://www.youtube.com/watch?v=9d6wHVD_LdM DECEMBER CHALLENGE KB SNATCH & JUMP ROPE 16 (8/8) SNATCH 40 JUMP ROPE WEDNESDAY: 0-15 min: Isolated / Compound Joint Mobility. 15 - 20 min: Technique and Form Warm Up (choose according to the day’s workout) 20-30 min: STRENGTH: 10 MIN HORIZONTAL PULL 10 reps TRX ROW FROM GROUND OR TRX ROW WITH FEET ON EXERCISE BALL (Have people take their time trying to accomplish the best rows for 10 reps, they do not have to bust them out.) THEN 10 STACKING PLANKS REPEAT AS MANY TIMES AS POSSIBLE IN 10 MIN. 30-45 min: WOD: AXEL BENCHMARK START WITH: ROW 500M 2 ROUNDS 10 TRX PUSHUP 10 TRX SQUAT & ROW THEN -500M ROW- 2 ROUNDS 10/10 KB Goblet SQUATS (KX 35W/53M) 10/10 KB Goblet LUNGES (KX 35W/53M) 20 SITUPS THEN -ROW 500M- 2 ROUNDS 5R/5L KB SNATCH (KX 35W/53M) 10 KB SUMO DEADLIFT HIGHPULL (KX DBL KB 35W/53M) THEN -ROW 500M- DECEMBER CHALLENGE KB SNATCH & JUMP ROPE 18 (9/9) SNATCH 45 JUMP ROPE THURSDAY: 0-15 min: Isolated / Compound Joint Mobility. 15 - 20 min: Technique and Form Warm Up (choose according to the day’s workout) 20-30 min: 10 MIN STRENGTH: 5X5 Squats -Run the Rack until you find your max set of 5. Then perform 4 more rounds of 5 reps. WOD 20 Min cut off: 5 Turkish get-ups, right arm (KX 25W/40M) 30 O.H. swings 5 overhead squats, left arm (KX 20W/35M) 20 O.H. swings 5 overhead squats, right arm (KX 20W/35M) 10 O.H. swings 5 Turkish get-ups, left arm (KX 25W/40M) DECEMBER CHALLENGE KB SNATCH & JUMP ROPE 20 (10/10) SNATCH 50 JUMP ROPE FRIDAY: 0-15 min: Isolated / Compound Joint Mobility. 15 - 20 min: Technique and Form Warm Up (choose according to the day’s workout) 20-30 min: STRENGTH: Bottoms Up Press
30-45 min:WOD: One time through FAST 30 Burpee/WallBalls (Just like it sounds) 30 OA SWING (L) 30 OA SWING (R) 30 O.H. Walking lunges (30 total) 500 Rope Skips -OR- 100 Double Unders DECEMBER CHALLENGE KB SNATCH & JUMP ROPE 22 (11/11) SNATCH 55 JUMP ROPE SATURDAY: 0-15 min: Isolated / Compound Joint Mobility. 15 - 20 min: Technique and Form Warm Up (choose according to the day’s workout) 20-30 min: STRENGTH: Core Hollow Body Rock Tabata -THEN- 5 Min EMOM of... 10 Grasshoppers (R+L=1) 10 Burpees 30-45 min:WOD: ONE TIME THROUGH 1 Min @each station BOX JUMP Pushups Mtn Climbers Swimmers Squats Swings -THEN- 5 Minute Partner Sprints First partner runs from point A to point B Second partner does the same First partner runs from point B to point A Second partner does the same Repeat for five minutes DECEMBER CHALLENGE KB SNATCH & JUMP ROPE 24 (12/12) SNATCH 60 JUMP ROPE
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