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MONDAY HAPPY LABOR DAY!! ENJOY THE BURPEES :) NO STRENGTH TODAY.
BASIC MOBILITY (5 MIN) DOWELS (5 MIN) SPECIFIC WARM-UP (5-10MIN) Death By Christa (created in 2009 by Ty Bro) This is the first of our twisted conditioning benchmarks, be sure to keep track of each clients time of completion or total reps in 20 minutes. First Make sure all clients know what style of burpee is appropriate for them (scale accordingly) Be positive because people will have a hard time with this workout mentally. Make sure everyone knows there is a 20 minute cuttoff so if you dont finish it’s OK. Here we go!! 100 Burpees for time, the catch is if someone stops to rest between continuous burpees they have to go for a 250m run. It is the coaches responsibility to judge when someone is resting and to send them for a run. Remember this an advanced workout so be sure to scale the range of motion of the burpees accordingly also people are going to need a lot of support for this one. Remember to make sure to keep track of each clients time if completed or total reps completed in 20 minutes. WOD: TO KX THE WORKOUT THEY MUST USE THE WEIGHT PRESCRIBED & do full range of motion. Please take it slower and maintain good form. Put the weight down and rest when needed. Christa Benchmark Get as far through the list as you can in 20 minutes, seriously cut them off at 20 minutes! 10/10 Weighted Jump Lunges (20lb Women, 35lb Men) 20 Wall Ball (14 LB Women /20 LB Men) 30 (15 r /15 L) One Arm Snatch (35 LB Women/ 50+ LB Men) 40 Pushups 50 Burpees 40 Pushups 30(15 r /15 L) One Arm Snatch (35 LB Women/ 50+ LB Men) 20 Wall Ball (14 LB Women /20 LB Men) 10/10 Weighted Jump Lunges (20lb Women, 35lb Men) CHIN OVER BAR HOLD CHALLENGE 4 rounds 10 on 15 off ____________________________________ TUESDAY: BASIC MOBILITY (5 MIN) DOWELS (5 MIN) SPECIFIC WARM-UP (5-10MIN) Warm-up game Tag (your rules) -SKILL: ENGAGING SHOULDERS AND UPPER BACK. 5 rounds 15 sec on/10sec rest Hanging (on bar) scapular recreations. Practice packing and unpacking shoulders. 5 rounds 15 sec on/10off Bent over dowel rows STRENGTH: VERTICAL PULL PULLUP NEGATIVES with Partner pullups Reps 1-10. Beginner: TRX Intermediate: Use bands Advanced: weighted WOD: 10 rounds 5 SITUP 5 GOBLET SQUAT 5 TRX L-SIT CHINUP 5 TOES TO BAR or KNEES TO NAVEL tips https://www.youtube.com/watch?v=_03pCKOv4l4 CHIN OVER BAR HOLD CHALLENGE 4 rounds 10 on 15 off ______________________________________ WEDNESDAY: BASIC MOBILITY (5 MIN) DOWELS (5 MIN) SPECIFIC WARM-UP (5-10MIN) -WARM-UP: Warm-up game dodge ball (your rules.) -8 Tabata rounds of pulsing lunge. 10 min-STRENGTH: LUNGE 3X Run the rack (RTR) FORWARD LUNGE 5R/5L reps. When you reach your top weight, back to the beginning of the rack and work your way back up again. Stress the importance of a tight core. -WOD: 20min cutoff SET A TIMER: Every 5 min everyone stops and does 1 MIN REVERSE PLANK (FACING THE CEILING) 4 Rounds: 5R/5L KB HIGHPULL (KX 35w/53m) 5 WALL WALK OR HANDSTAND PUSHUP 10R/10L GOBLET ROCKING LUNGE (rocking= foward + reverse lunge is 1 rep) (KX 35w/53m) 10 TRX ATOMIC PUSHUP demo https://www.youtube.com/watch?v=yiha6FrvGXY CHIN OVER BAR HOLD CHALLENGE 5 rounds 10 on 15 off ____________________________________ THURSDAY BASIC MOBILITY (5 MIN) DOWELS (5 MIN) SPECIFIC WARM-UP (5-10MIN) Warm-up game musical chairs -SKILL: 10 Min HANDSTAND PRACTICE tips and tricks for handstands Handstand (Push-up) Practice --Beginner or injured: 30 seconds of push-up plank to downward facing dog. Keep alternating in controlled manner. --Intermediate: Hold a handstand for 20-30 seconds with feet against the wall. --Advanced: 5-10 handstand pushups against the wall. Place 1-3 abmats under their heads. As they get better at HSPU’s, take away abmats. Make sure shoulders are packed and glutes are clenched. You may have student spot other students by holding onto their ankle and lifting them up. 10 min-STRENGTH: Vertical Press. Run the rack (RTR) with 3 rep BOTTOMS UP PRESS (for added fun you can do clean to bottoms up press.) until you reach your top weight. Perform 5 sets of 3 reps at top weight. Stand super tight no arching of the back. No flaring of the ribcage. -WOD: 15 MIN CUTOFF IF THEY FINISH BEFORE 15 MIN HOLD BOAT POSE UNTIL TIME IS UP. 50 DBL UNDER OR 100 jump rope 5R/5L KB HALO halo demo (https://www.youtube.com/watch?v=Zy6bgAxPeks) (KX 35w/53m) 40 Dbl under or 80 jump rope 4R/4L Kb HALO 30Dbl under or 60 jump rope 3R/3L Kb HALO 20Dbl under or 40 jump rope 2R/2L Kb HALO 10Dbl under or 20 jump rope 1R/1L Kb HALO CHIN OVER BAR HOLD CHALLENGE 5 rounds 10 on 15 off ___________________________________ FRIDAY: BASIC MOBILITY (5 MIN) DOWELS (5 MIN) SPECIFIC WARM-UP (5-10MIN) Warm-up game CAPTURE THE FLAG -SKILL: KIPPING learning the superman & hollow body hold to help with KIPPING PULLUPS. Keep tight while rolling over to switch pose. 5 rounds 15 sec hollow body hold then roll over holding right 15 sec superman hold 10 min-STRENGTH: CORE 60/30/15 Side V-Up Legs straight up Toe touch Leg lifts -WOD: 20min AMRAP RUN 400m 1 lap Alligator or bear crawl crawl demos https://www.youtube.com/watch?v=0gW31LNyiCA 20cal Row 12 Box jump over or step up over 12 (hold) V sit with leg lifts CHIN OVER BAR HOLD CHALLENGE 6 rounds 10 on 15 off ___________________________________ SATURDAY: BASIC MOBILITY (5 MIN) DOWELS (5 MIN) SPECIFIC WARM-UP (5-10MIN) Warm-up game tic tac toe with medball 10MIN -STRENGTH: RTR 3x, 5R/5L KETTLE BELL CLEAN with swing. Work up to heaviest kettle bell clean with great form. No rounding in the upper back. Shoulders always packed. Feet screwed into the ground. When standing hips should be directly over hips (think plank.) Choose single or double kettle bell. -WOD: 1 time fast 1 min FLUTTER KICKS 100 Frog Jumps 90 KB SWING 80 (40/40) SITOUTS 70 KB HIGHPULL 60 DBL UNDERS OR 120 single jump rope 50 OH KB SWING 40 KB Mtn Climber 30 (15/15) KB WINDMILL 20 BALL SLAM OR BATTLE ROPE SLAM 10 DBL KB PUSHUP TO LSIT (THE RUDY) CHIN OVER BAR HOLD CHALLENGE 6 rounds 10 on 15 off
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