MONDAY
0-15 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 3x 10/10 Circle crunches R/L 10/10 Rainbow planks 15/15 Side plank Hip Lifts 5 inch worm scorpion 15-25 CORE Strength: 1 min Plank THEN REPS 20,16,12,8,4 (8 min cutoff) Plank Shoulder taps Side Plank hold with Leg Lift L Side Plank hold with Leg Lift R Beast Birddog DBL Leglift with Ceiling Stomp THEN 1 min Plank 25-45 WOD: 20 min cutoff 500m Run or Row 5 rounds 10 Situps 10 Pullups or plank pull-through 500M Run or Row 50 3 count flutter kick (1,2,3 = 1 rep) 1 min side plank R 1 min side plank L 500M Run or Row 5 rounds 10 Candlestick https://www.youtube.com/watch?v=WXoNNx-uOtU 10/10 Mtn Climber TUESDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 3 rounds 20 TRX MTN CLIMBER 10 BOX OVERS 10 SITUP 10 KB LEGS UP STRAIGHT TOE TOUCH 3/3 GSW https://www.youtube.com/watch?v=vRWGwwLSIUQ https://www.youtube.com/watch?v=aiN-2yAIkec 20-30 LIFT Strength Clean 3 REPS DBL KB CLEAN OR SINGLE KB CLEAN SUPERSET with 3 PULLUPS WORK UP TO TOP WEIGHT AND DO 5 SETS OF 3 REPS AND TOP WEIGHT 30-45 WOD 3 ROUNDS 20 ALTERNATING SWING 10R/10L CLEAN-SQUAT-PRESS 10R/10L PUSH UPS WITH ONE HAND ON KB 3 TURKISH GETUPS R 3 TURKISH GETUPS L 10/10 KB RUSSIAN TWISTS WEDNESDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: RUN – THEN, 3 rounds: 15 toes to bar or vup 15 hollow body rock 15 situps 5 burpees ** after 3 rounds finish with another run 20-30 Horizontal pull Strength 4 Rounds 45/10 Snatch to bent over row R (add press back if you feel sassy) Snatch to bent over row L TRX Row + TRX Back fly 30-45 WOD: REPS 27-21-15-9 Wall balls Renegade Row + Push Up (row,row, pushup = 1 rep) Mountain Climbers (dbl reps) Abmat Sit-ups THURSDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 3 x 10 Weighted glute bridge 10/10 Clams 10/10 Donkey kicks with pulse 10 Weighted frog pumps 20 cross jacks 20-30 Squat Strength: 10 min amrap 10 GOB Squat 5 jump squat 10 Sumo Squat 5 jump squat 10/10 gob Bulgarian Split squat 5 jump squat 30-45 WOD: 3 laps (3x250m) 15 Toes-to-bar or V-up 15 Overhead kb swings 15 Box Jump 2 laps (2x250m) 10 Toes-to-bar 10 Overhead kb Swings 10 Box Jump 1 lap (250m) 5 Toes-to-bar 5 Overhead kb Swings 5 Box Jump FRIDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 3 Rounds: 30 sec on //10 sec off -Jump Rope (good opportunity to practice DU) -Sumo Deadlift High Pull light -Alternate 3R/3L Lawnmower Rows -Ball Slams 20-30 Horizontal Press Strength 5 rounds in 10 min 5 TRIPLE KB Chest Press (Right/Left/Together = 1) 5/5 SA Push Up 10 TRX Chest fly 30-45 WOD: 15 min Ascending AMRAP 7 Ball Slams 7 Full Pushups (try not to do it on your knees, elevate to a box if you need to.) 7R/7L Windmill 7R/7L TRX Power Pulls SATURDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 3 Rounds (30 seconds exercise, 10 seconds rest) Leg lifts One-leg Hip Bridges R Weighted Sit-ups One-leg hip bridges L 20-30 Core Strength: lap = 50M 5 LAP DBL KB OVERHEAD LUNGE 50 BUTTERFLY SITUP 4 LAP DBL KB OVERHEAD LUNGE 40R/40L MTN CLIMBER 3 LAP DBL KB OVERHEAD LUNGE 30R/30L SIDE PLANK HIPLIFT 2 LAP DBL KB OVERHEAD LUNGE 20 TOES TO BAR or VUP 1 LAP DBL KB OVERHEAD LUNGE 10 SUPERMAN 30-45 WOD: 6 rounds of 2 min on// 1 min MTN CLIMBER 12/9/6 Thruster Over mat burpee IF YOU FINISH THE 12/9/6 REPS BEFORE TIME IS UP THEN MOVE ON TO (circuit through below it til time is up.) 4/4 SWING CLEAN 3/3 Clean squat 2/2 Push Press
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