JULY CORE CHALLENGEThis week we are focusing on the hollow hold. Last week we did core tabatas.
MONDAY 0-20Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up
20-30 Core TURKISH GETUP For 10 minutes, run the rack to find a 2R/2L max on the Turkish Get-up. It is helpful to start off on the weaker side!
30-45 WOD*THE SUBE* 20MIN CUTOFF GUIDELINES X = cardio BEG: 50 jump jack, INT: 75 jump rope, ADV: 25 DBL UNDER WOD: X 10 thrusters (B w15/m25) (I w 20/ m35)(A w30+/m40+) X 20 push ups X 30 goblet squats (B w20/m30) (I w25/m40)(A w35+/m50+) X 40 bicycles (per leg) X 50 SNATCH (25 R, 25 L) (B w15/m20)(I w20/m35)(A w30+/m40+) X 40 bicycles (per leg) X 30 goblet squats X 20 push ups X 10 thrusters X
July Core Challenge
30 sec hollow hold TUESDAY 0-20Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up 20-30 Power Lift - Sumo Deadlift High Pulls For 10 minutes, run the rack to find a 5 rep max on the SDHP. Think sumo wrestler, wide stance and narrow hands. Make sure to emphasize powerful legs, a tight core, and elbows stay higher than the KB.
3 Rounds Wall Walk/ Plank Hold Set a timer at 20/20 seconds. Clients will hold a plank (with feet on wall, if possible). Once the first 20 seconds is up, they will walk their hands towards the wall, holding the handstand position until the bell rings again. They will then walk their hands away from the wall back to the plank position for another 20 secs... You get the idea. This should take 2 mins.
WEDNESDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up
20-30 Vertical Pull PartnerStrict Pull-ups 6 set of 3 pull-up negative. Ample rest.
30-45WOD Michael BENCHMARK 5 rounds as fast as they can for time: Beginner 50 Jumping Jacks 20 Touch Jumps (like burpee but with no jumping back and forth just touch ground and then jump) 20 Jumping Pullups 10 snatches R & L (15lb women 30lb men) Intermediate 100 Rope Skips 20 Burpees (No Pushup) 5 Kipping Pullups 10 snatches R & L (20lb women 40lb men) Advanced 20 Double Unders 20 Burpees (Chest To Ground) 10 Kipping Pullups 10 snatches R & L (25lb women 50lb men)
July Core Challenge
1 min 30 sec hollow hold THURSDAY 0-20Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up
20-30 Lunge 6 sets of 12 (6R/6L) Lunges Beginner: Bodyweight Intermediate: Goblet Extra Intermediate: Suitcase Advance (and very mobile): Overhead
30-45 WOD 7 Minute Farmer's Walk/ Jumping Jacks -Have clients walk down the hall or around the room with two HEAVY bells. It should be a weight that they have to set down occasionally. When they do, in fact, set the bells down have them perform 25 Jumping Jacks, then get right back to the Walk!!
One time through FAST!! 9 burpees 400m run 15 burpees 250m run 21 burpees 100m run
July Core Challenge
2 min hollow hold FRIDAY 0-20Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up
20-30 Vertical Press 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.
July Core Challenge 2 min 30 sec hollow hold SATURDAY 0-20Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up
20-30 Core Alternating Side Plank 8 rounds 20/10. 3 rounds (30 sec on/10 off) TRX boat pose, side plank hip up ( L) Then (R)
30-45 WOD (20 MIN CUTOFF) 3 rounds of 10 REPS (TRY TO STAY AT THE SAME KB WEIGHT THE ENTIRE TIME) · KB SITUP (KB ON CHEST) · KB UP AND OVER (touching the kb on the ground behind the head, as you sit up bring it up and over head to touch on ground infront of you) · KB EXTENSION (like a vup, extending kb overhead legs out straight, bring kb in and touch knees) · COFFIN SITUPdemo · LEG RAISE TO CEILING STOMP (hold on to KB on the ground above head) 100 JUMP ROPE OR 20 DOUBLE UNDERS