 WORKOUTS
MONDAY 0-15 min: Isolated / Compound Joint Mobility. 15 - 20 min: Technique and Form Warm Up (choose according to the day’s workout) STRENGTH: TGU Have clients RTR on the TGU. Work with them on form, focus, and concentration. Try and get them to a safe PR. WORKOUT: In 15 min get as far as you can, start with 30 reps of each exercise and reduce by 5 each round : Bicycles/Chinees Snatches (Right) Grasshoppers (grasshoppa) or Mountain climbers Snatches (Left) TUESDAY 0-15 min: Isolated / Compound Joint Mobility. 15 - 20 min: Technique and Form Warm Up (choose according to the day’s workout) STRENGTH: Split Row Have clients run the rack on the Split Row. Once an 8 rep max is reached, have them repeat three times. WORKOUT: 15 minute AMRAP: 5 pullups 10 skaters (10R&10L) 15 situps 20 double unders/125 rope skips WEDNESDAY 0-15 min: Isolated / Compound Joint Mobility. 15 - 20 min: Technique and Form Warm Up (choose according to the day’s workout) STRENGTH: Squat Have clients RTR on the Dbl KB Squat. Find 5 Rep Max and repeat top set 3X. WORKOUT: For Time... 10, 9, 8 , 7, 6, 5, 4, 3, 2, 1 Reps Each Side of the Following Complex- OA Swing (R) OA Clean (R) OA Rack Squat (R) OA Press (R) Repeat on Left Side THURSDAY 0-15 min: Isolated / Compound Joint Mobility. 15 - 20 min: Technique and Form Warm Up (choose according to the day’s workout) STRENGTH: Pushup Ladder Have clients partner up and do a pushup ladder. Start at 2 reps and go up by two. WORKOUT: 15 min AMRAP: Run 20 wall balls 20 swings 20 chinees (10R&10L) FRIDAY 0-15 min: Isolated / Compound Joint Mobility. 15 - 20 min: Technique and Form Warm Up (choose according to the day’s workout. STRENGTH: (core) 30 sec on 15 sec off of: Russian twist Diagonal toe touch V ups Side plank Hipups Right Chinees Side plank Hipups Left Leg Lifts Plank up downs Situps Hollow Body Rocks Flutter kicks Superman Rocks Plank wall touches WORKOUT: 5 minute partner A planks while partner B does 10 spinal body rocks THEN: 10 min EMOM: every minute on the minute perform : 7 SDHP, 7 chinees, 10 double unders 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 on the Dbl KB Thruster for 8 reps Workout: For time: (25 minute cut off) 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
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