4/9/2017 0 Comments TXT PROGRAMMING WEEK #1MONDAY:
5min: Isolated / Compound Joint Mobility.Technique and 10min Leg warmup 10 min STRENGTH Goblet Lunge and Planks (5 mins) Have one partner perform a max set of Lunges while partner #2 must hold a HARD plank. THEN Pullup holds and Mountain Climbers (5 mins) Have one partner hold the top of a pullup while partner #2 must complete 50 mountain climbers. 20MIN WOD 1 Round till completion (must finish each exercise before moving on [20min cutoff]): · 10 Burpees · 20 Goblet Squats · 15R/15L Jump Lunge · 40 Swings · 50 High Jumps · 250M RUN · 50 High Jumps · 40 Swings · 15R/15L Jump Lunge · 20 Goblet Squats · 10 Burpees TUESDAY: 10 min: Isolated / Compound Joint Mobility. 10min: Technique and Form Warm Up (choose according to the day’s workout) 25MIN WOD FIND A BEST FRIEND! ~ “The Day of Partners” · 5 Min: Partner Push Ups - Start @ 2 reps, and increase my 2 each round (rest while partner is performing their set) · 5 Min: Farmer’s Walks and Static Squats - Partner #1 holds a Static Squat, while partner #2 must do 2 laps around the classroom Farmer’s Walks. · 5 Min: Partner Planks - One partner will take a seat on partner’s back and they must hold a plank for 30 seconds, then switch. · 5 Min: Partner Sprints - Short distance outside, sprint as fast as possible, and rest while partner is running. · 5 Min: Partner Deadlifts - Find a HEAVY weight to perform just 5 deadlifts (2-legged). Rest while your partner performs 5 reps. WEDNESDAY: - 10 min: Isolated / Compound Joint Mobility. 10 min: choose an AB warm up 25MIN AB STRENGTH & WOD “WELCOME TO THE MILITARY” Day! - · 2 minute - Navy Seal Sit Up Test: Remind students of correct Sit Up form, then have students partner up and perform most situps they can in 2 minutes. · 1 Mile run (for time) : Try to calculate a distance at your club, and have students run 1 mile for time. (you might know your 250m distances, which would then be running ~6.4 laps) · 11 minute - The Marine Burpee Challenge: [Top of the minute]Students must start at 5 Burpees, and get the remainder of each minute to rest. Each round add a burpee. (scale Burpee difficulty for student levels) THURSDAY: 15 min: Isolated / Compound Joint Mobility. 5 min: Technique and Form Warm Up (choose according to the day’s workout) 10 MIN STRENGTH Body Harding Strength - (based on how much space you have for TRX’s might split class into 2 groups) · 5 minutes: RTR on Turkish Get Ups - Have clients perform just 1 rep left and right till they find a max weight. Then continue performing 1 rep left then right till 5 minutes is reached. · 2.5 minutes: TRX Rollouts: As many reps as possible in 2 minutes http://www.youtube.com/watch?v=yWrLbIIt95I · 2.5 minutes: TRX Pengelums: As many reps as possible in 2 min.http://www.youtube.com/watch?v=MSSs_gTdT14 15MIN WOD 15 min - AMRAP (endurance cardio) · 20 TRX Jump Squats · 40 Jump Lunges · 60 Jump Ropes (20 dbl unders) · 250M RUN FRIDAY: 15 min: Isolated / Compound Joint Mobility. 5 min: Technique and Form Warm Up (choose according to the day’s workout) 10MIN STRENGTH THE DAY OF THE DUMBBELL - 3 rounds of 30 seconds on each exercise · Dumbbell Delt Fly Holds - Start with arms at sides, and extend out to sides · Jumping Jack Presses - Just as it sounds · Dumbbell Wall Chair Bicep Curls - Just as it sounds · Dumbbell Bent over Tricep Kickbacks - Ensure students have flat backs, and hold elbows at sides, while they start w/ hands forward, they extend arms to full extension. · Dumbbell “Man Makers” - http://www.youtube.com/watch?v=ktRFrqTt1CY · Dumbbell Swings: Shouldn’t be too tough. This is meant as a recovery circuit if students are dying. =) 20MIN WOD 1 Round: Descending Circuit: [20 min cutoff] REPS 20, 14, 8 · HEAVY Lunges: (each leg = 1 rep) · HEAVY Swings (left) · HEAVY Squats · HEAVY Swings (right) · HEAVY Deadlifts · HEAVY Snatches (left) · Jump Rope: 200, 140, 80 Reps · HEAVY Snatches (right) SATURDAY: 5min: Isolated / Compound Joint Mobility. 5 min: SQUAT & HIP WARMUP 10 MIN STRENGTH RUN THE RACK 5R/5L BULGARIAN SPLIT SQUAT Do 3 sets on top weight 25MIN WOD “The TERRIBLE 10’s” - Make sure student do the most challenging version/weight on each exercise, or they will finish the circuits too quickly. · 5 rounds: (8 min Cut Off) o 10 Pull Ups o 10 Push Ups · 5 rounds: (8 min Cut Off) o 10 Thrusters o 10 Deadlifts · 5 rounds: (8 min Cut Off) o 10 Weighted Sit Ups o 10 Superman Extensions 1 min Ab mat burnout!!
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