MONDAY
BASIC MOBILITY (5 MIN) DOWELS (5 MIN) SPECIFIC WARM-UP (5-10MIN) (CREATE YOUR OWN) STRENGTH: STRENGTH: 5 sets of 5 strict Pullups (Work on scapular retraction. Shoulder blades in back pockets) Partner A: 5 pullups Partner B: Superman static hold WORKOUT: 15 minute AMRAP: 2 Wall Walks 4 Burpee wall balls 6 Sitouts (ea side) 8 OVER head kettlebell lunge 10 Heavy kettlebell Swings (Emphasize quick transitions) MONDAY DAY 19 Pullup CHALLENGE EXTRA CREDIT: 1 Strict PULLUP TUESDAY: BASIC MOBILITY (5 MIN) DOWELS (5 MIN) SPECIFIC WARM-UP (5-10MIN)WARMUP OPTION STRENGTH: Walking Lunge / Box Jump or goblet box step up.
WORKOUT: 2 EMOM's (every minute on the minute) 7 Min EMOM 6 Pushup 9 Squat 6 dbl kb cleans -1 Min Rest- 7 Min EMOM 10 Sumo D-lift Highpull 10 Chinees (ea side) 10 Dbl Unders TUESDAY DAY 20 Pullup CHALLENGE EXTRA CREDIT: 3 strict pullups WEDNESDAY: BASIC MOBILITY (5 MIN) DOWELS (5 MIN) SPECIFIC WARM-UP (5-10MIN) STRENGTH:Turkish Get Up w/ Press http://www.youtube.com/watch?v=2vWKMuDH528 Link doesn't show the press, but you guys get the point:) Have clients work up to a 1 rep max doing a press at each of the seven stations of the Get Up. No need to get back down- just place the bell back on the floor. Repeat top set 2X. Once again, plenty of rest between sets. WORKOUT: 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps of... OA Snatch (R) OA rack squat w/ KB (R) OA Snatch (L) OA rack squat w/ KB (L) WEDNESDAY DAY 21 Pullup CHALLENGE EXTRA CREDIT: 5 strict pullups THURSDAY BASIC MOBILITY (5 MIN) DOWELS (5 MIN) SPECIFIC WARM-UP (5-10MIN) STRENGTH:“Core Galore” 30 sec on 15 sec off of: One Arm Hover plank Right One Arm Hover Plank Left V ups Hipups Right Chinees Hipups Left Leg Lifts Plank With a knee lift (spiderman plank) Situps Hollow Body Rocks Bicycles Superman Rocks Mountain Climbers WORKOUT 6 Min AMRAP 5 Burpee ball slam 10 Side V Up (ea side) 15 Dbl Under or 30 single jump rope 250M Run 6 Min AMRAP 10 Swing 10 overhead swing 10 dbl kb bent over row 250M Run THURSDAY DAY 22 9 strict pullups FRIDAY: BASIC MOBILITY (5 MIN) DOWELS (5 MIN) SPECIFIC WARM-UP (5-10MIN) STRENGTH: RTR Squat Have clients Run the Rack on the KB front squat. Once they reach their 8 rep max, have them repeat 4x. Have them superset with 10 Max Effort TRX Jump Squats if they're feeling ambitious. WORKOUT: Mini AMRAPS Three 4 Min AMRAPS Rd 1 10 Pushup 10 dbl unders Rd 2 20 Squats 10 dbl unders Rd 3 10 vups 20 Dbl unders FRIDAY DAY 23 PULLUP CHALLENGE EXTRA CREDIT: 11 strict pullups SATURDAY: BASIC MOBILITY (5 MIN) DOWELS (5 MIN) SPECIFIC WARM-UP (5-10MIN) STRENGTH: TRX Row/ Hollow Body Hold
15 Min AMRAP Left Hand 9 OA Swings 6 OA Highpulls 3 OA Snatches (hold top position after 3rd snatch) Turkish Get Down 250m Run Right Hand 9 OA Swings 6 OA Highpulls 3 OA Snatches (hold top position after 3rd snatch) Turkish Get Down 250m Run SATURDAY DAY 25 PULLUP CHALLENGE EXTRA CREDIT: 13 strict pullups SUNDAY DAY 25 PULLUP CHALLENGE EXTRA CREDIT: 3 strict slow PULLUPs lower yourself as slow as possible. Try not to shrug your shoulders.
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