12/12/2016 0 Comments TXT PROGRAMMING rick WEEK #4MONDAY
0-15 min: Isolated / Compound Joint Mobility. 15 - 20 min: Technique and Form Warm Up (choose according to the day’s workout) STRENGTH: RTR Dbl Swing, Clean, Squat, Press Have clients do 3 reps of the Dbl Kettlebell Swing, Clean, Squat, Press. To be preformed as a complex. Once a safe 3 rep max is reached, have them repeat 3-5 times. WORKOUT: 3 Rounds of 250m Run 9 Toes to Bar 15 Wall Balls 21 Dbl Unders -THEN- 2 Mins of Partner Sprints TUESDAY 0-15 min: Isolated / Compound Joint Mobility. 15 - 20 min: Technique and Form Warm Up (choose according to the day’s workout) STRENGTH: Pullups (Work on scapular retraction. Shoulder blades in back pockets) Have clients partner up and work up to their 1 rep max. Use TRX's, bands, or add weight for advanced clients. Repeat top set 3X WORKOUT: One time through FAST!!400M Run 6 Spinal Rocks with a jump 250M Run 12 Spinal Rocks 100M Run 18 Spinal Rocks 100 Rope Skips 36 Sit-ups 250 Rope Skips 24 Sit-ups 400 Rope Skips 12 Sit-ups WEDNESDAY 0-15 min: Isolated / Compound Joint Mobility. 15 - 20 min: Technique and Form Warm Up (choose according to the day’s workout) STRENGTH: RTR on OA Swing/ OA Rack Walking Lunge Have clients perform 10 One Arm Swings then lunge across the floor with that same bell in the rack position. Switch hands then OA Swing and OA Rack Lunge back to the starting point. Repeat for Ten Minutes WORKOUT: Mini Cindy w/ Swing 15 Min AMRAP 5 pullups 10 pushups 15 squats 20 swings THURSDAY 0-15 min: Isolated / Compound Joint Mobility. 15 - 20 min: Technique and Form Warm Up (choose according to the day’s workout) STRENGTH: RTR Half Kneeling Press Have clients reach a 5 rep max on the Half Kneeling Press. Position is basically the bottom of a lunge with one knee resting on the ground. If left leg is in front, the bell should be in the left hand. Have clients really weight their lead foot and tell them they should feel like they could stand up at any moment. Repeat top set 3X WORKOUT: 6 Min AMRAP 5 Burpee Pullup 10 Side V Up (ea side) 15 Dbl Under 250M Run 6 Min AMRAP 10 Highpull 10 TRX Row 10 TRX Jump Squat 250M Run FRIDAY 0-15 min: Isolated / Compound Joint Mobility. 15 - 20 min: Technique and Form Warm Up (choose according to the day’s workout) STRENGTH: Partner Core Day Set a timer for 45 seconds on/5 seconds off. Have clients grab a Med Ball, partner up and preform these three exercises for 3 rounds. -Side by Side Russian Toss (L) -Side by Side Russian Toss (R) -Sit Up Med Ball Toss (facing each other) -Ball Slams WORKOUT: Med Ball Flow Hold onto a med ball the entire time while preforming- 3 Burpee/ Spinal Rocks 6 Wall Balls 12 Rotational Wall Balls 24 Mtn Climbers (hands on balls;) SATURDAY 0-15 min: Isolated / Compound Joint Mobility. 15 - 20 min: Technique and Form Warm Up (choose according to the day’s workout) STRENGTH: RTR SLDL Have clients reach a 3-5 rep max on the Single Leg Deadlift. Repeat top set 3-5 times. WORKOUT: Navy Seal Situps - We are giving them the NAVY SEAL standard situp test. Have every one partner up, one partner holds the other partners feet and does the counting, the other partner has their hands crossed in front of their chest with their hands touching their opposite shoulders. Rules are elbows to knees then back to shoulder blades touching the ground equals 1 rep. The test will go for 2 minutes as many reps as possible then have the partners switch. -THEN- Haul Ass Ricky Bobby Take this one outside if you can. Have clients place two kettlebells of equal weight on either end of a 50m length (or one on each end of a room... whatever you have). They'll start at one end and preform two swings, run to the other bell and do 4 swings. Every length they run will increase their swing count by two. Repeat for 10 mins.
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