WORKOUTS
Monday: 0-15 min: Isolated / Compound Joint Mobility. 15 - 20 min: Technique and Form Warm Up (choose according to the day’s workout) 20-30 min: RTR split row max weight 8 reps x 4 in between sets perform 5 reps of TRX “T” fly 30-45 min: 15 min AMRAP: 3 PULLUPS, 6 BURPEES, 9 DEADSWINGS, 12 SKATERS, 250 M RUN/ROW/150 ROPE SKIPS Tuesday: 0-15 min: Isolated / Compound Joint Mobility. 15 - 20 min: Technique and Form Warm Up (choose according to the day’s workout) 20-30 min: Squat – RTR 8 reps x 4 in between sets perform 5 reps TRX assisted pistols 30-45 min: “Ashley loves burpees” Get as far as you can.. 50 squats 10 burpees 40 sit ups 10 burpees 30 lunges 10 burpees 20 swings 10 burpees 10 bear crawl 10 burpees 20 swings 10 burpees 30 lunges 10 burpees 40 sit ups 10 burpees 50 squats Wednesday: 0-15 min: Isolated / Compound Joint Mobility.15 - 20 min: Technique and Form Warm Up (choose according to the day’s workout) 20-30 min: Partner push up ladder 1-10 up by 2’s and back down if peeps have time 30-45 min: 21-15-9 reps of thruster, chinees, swings Thursday: 0-15 min: Isolated / Compound Joint Mobility. 15 - 20 min: Technique and Form Warm Up (choose according to the day’s workout) 20-30 min: Core – partner up! 30 seconds on/10 off 3 rounds of each circuit 1. Partner A holds plank on ball – advanced can roll ball in and out Partner B – lying leg raise holding weighted med ball overhead 2. Partner A – Russian twist Partner B – Butterfly sit-ups 30-45 min: 200 rope skips then: 3 rounds of 10 toes to bar/10 hollow body rock/10 weighted sit ups/10 burpees After 3 rounds finish with 200 rope skips Friday: 0-15 min: Isolated / Compound Joint Mobility. 15 - 20 min: Technique and Form Warm Up (choose according to the day’s workout) 20-30 min: Double Swing/High Pull/Snatch - At The top of each minute for ten sets/minutes have each person perform a set of Heavy double swings or high pulls or snatches depending on their current level for 15 reps. Make sure that they have perfect form if they are going to be swinging heavy or moving up in exercises. The following video contains the 3 elements of the exercises, if you can’t double high pull or snatch kettlebells with as much fluidity as this girl don’t try to teach it to others, remember monkey see monkey do! See Video http://www.youtube.com/watch?v=GagClsPcreE 30-45 min: Workout: Run, then 5 rounds of 10 push press right and left 10 touch jumps 10 plank up downs 10 v ups After 5 rounds finish with a run Saturday: 0-15 min: Isolated / Compound Joint Mobility. 15 - 20 min: Technique and Form Warm Up (choose according to the day’s workout) 20-30 min: Partner up – take turns doing 4 TRX pull-ups. Partner can assist the other with keeping their back straight and helping with correct form – partner can stand behind them, their butt and back should line up with partners leg. 30-45 min: 5 rounds for time: 20 squats, 20 snatches, 20 goblet walking lunge, 250 m run/row or 150 rope skips
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