|
MONDAY
BASIC MOBILITY (5 MIN) Isolated / Compound Joint Mobility. DOWELS (5 MIN)Technique and Form Warm Up (choose according to the day’s workout) SPECIFIC WARM-UP (5-10MIN) STRENGTH: Double KB Chest Press + 10 HR push-ups -Run the rack with 5 reps of double KB chest press. When you achieve your top weight, superset you chest press with 10 hand-release push-ups. Try to go directly from you chest press into your push-ups, and save the rest till after the superset. If you need to, create a time cap appropriate to the fitness level of your class. WOD:5 ROUNDS (Encourage members to go heavy) 5 TRX MUSCLEUP 5R/5L PISTOLS 5R/5L SNATCHES 5R/5L LAWNMOWER ROWS 30 (15R/15L) MOUNTAIN CLIMBERS CORE CHALLENGE1 min situp THEN REPS 12,8,4 superman Inchworm Bird dog DBL Leg lift with Ceiling Stomp THEN 1 min Situp TUESDAY BASIC MOBILITY (5 MIN) Isolated / Compound Joint Mobility. DOWELS (5 MIN)Technique and Form Warm Up (choose according to the day’s workout) SPECIFIC WARM-UP (5-10MIN) (CREATE YOUR OWN) 15 min STRENGTH: 8 rounds 20/10 Hollow Body Rock -THEN- 5 Min EMOM of... 10 Grasshoppers (R+L=1) 10 MED Ball Burpees WOD: ONE TIME THRU NO REST 1 Min @each station DBL KB CLEAN Mtn Climbers GOBLET Squats Swimmers KB Swings KB Goblet Thrusters -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 CORE CHALLENGE8 Rounds 20 sec Superman // 10 sec superman Hold WEDNESDAY BASIC MOBILITY (5 MIN) Isolated / Compound Joint Mobility. DOWELS (5 MIN)Technique and Form Warm Up (choose according to the day’s workout) SPECIFIC WARM-UP (5-10MIN) (CREATE YOUR OWN) 10 min HAND STAND PRACTICE STRENGTH: 10 rep per leg SINGLE LEG DEADLIFT Super set with 10 rep per leg BULGARIAN SPLIT SQUAT - Grab two Kettlebells for Single leg deadlift & two kettlebells for Bulgarian split squat. WOD: 3 rounds (finish all 3 rounds then do plank. Then do 3 rounds of next exercises. Write down everyone's times when they are finished.) 5 MANMAKERS (OR BURPEE) 5 KB Windmill R ( https://youtu.be/6651sjanpxI ) 5 KB Windmill L 5 WALL WALK THEN 1 min PLANK 3 rounds 10 Overhead KB Swing 10 DBL KB Chest Press 10 Sumo Deadlift High Pull CORE CHALLENGECore Circuit 3 Rounds (45 seconds exercise// 10 seconds rest) 1) Hanging Leg Raises 2) One-leg Hip Bridges R 3) Weighted Sit-ups 4) One-leg hip bridges L THURSDAY BASIC MOBILITY (5 MIN) Isolated / Compound Joint Mobility. DOWELS (5 MIN)Technique and Form Warm Up (choose according to the day’s workout) SPECIFIC WARM-UP (5-10MIN) (CREATE YOUR OWN) STRENGTH: Weighted pullups work up to 1 rep max pullup OR Partner pullups reps: 1-10-1 WOD: 10 min EMOM: 4 TRX PULLUPS https://www.youtube.com/watch?v=fAQwN4t-2JI 8 Hollow body rock 8 Wall balls CORE CHALLENGE MED BALL Sit up and throw (Partner up) 10 rounds 20 on/ 10 off FRIDAY BASIC MOBILITY (5 MIN) Isolated / Compound Joint Mobility. DOWELS (5 MIN)Technique and Form Warm Up (choose according to the day’s workout) SPECIFIC WARM-UP (5-10MIN) (CREATE YOUR OWN) STRENGTH: RTR 10 DBL KB WALKING LUNGE & 10 non-weighted REVERSE LUNGE. STAY ON TOP KBS FOR 3 SETS. WOD: Run To The Hills “Run To The Hills” For time with 25 minute cutoff: 250m run 20 One Arm Snatches Right 250m run 20 One Arm Snatches Left 250m run 20 Burpees 250m run 20 One Arm Thrusters Right 250m run 20 One arm Thrusters Left 250m run 20 Jump Lunges 250m run 20 One Arm Swings Right 250m run 20 One Arm Swings Left 250m run 20 Jump Squats 250m run CORE CHALLENGE100 situps for time SATURDAY BASIC MOBILITY (5 MIN) Isolated / Compound Joint Mobility. DOWELS (5 MIN)Technique and Form Warm Up (choose according to the day’s workout) SPECIFIC WARM-UP (5-10MIN) (CREATE YOUR OWN) 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. WOD: 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) CORE CHALLENGE20/15/10 Leg lift ceiling stomp Hollow body rock Legs up toe touch
0 Comments
Leave a Reply. |
|
Check out ALL the fun |
Locations |
|
