MONDAY
BASIC MOBILITY (5 MIN) DOWELS (5 MIN) SPECIFIC WARM-UP (5-10MIN) (CREATE YOUR OWN) STRENGTH: Take time to describe Technique and Form LAWNMOWER ROW Optional Challenge: Instead of resting your forearm on your leg, try extending your supporting arm horizontally outward as you do your row. Keep a tight core and solid split stance. Run the rack with sets of five rows until you reach your top weight. Perform 4X5R/5L at top weight. WOD: **MAX EFFORT!!! SPRINT** **FOR ADVANCED STUDENTS, OFFER 4 ROUNDS EACH** 3 ROUNDS: SHORT SPRINT 15 ABMAT BUTTERFLY SIT-UPS 12 BURPEES REST 1 MINUTE 3 ROUNDS: 50 DOUBLE UNDERS (OR 150 SINGLES) 15 DIPS 12 TRX JUMP SQUATS MONDAY SQUAT CHALLENGE EXTRA CREDIT: 3 rounds 20 squats 250m row TUESDAY BASIC MOBILITY (5 MIN) DOWELS (5 MIN) SPECIFIC WARM-UP (5-10MIN) (CREATE YOUR OWN) STRENGTH: Take time to describe Technique and Form 4. STRENGTH: SINGLE LEG SQUAT 10 MIN EMOM Finish reps before the min is over a rest til next min starts. 5R/5L SINGLE LEG SQUAT WITH TRX, CHAIR OR NO ASSISTANCE. 5. WOD: 30/20/10 -WALL BALL -BOX JUMP -KB HIGHPULL -BALL SLAM TUESDAY SQUAT CHALLENGE EXTRA CREDIT: 100 squats WEDNESDAY: BASIC MOBILITY (5 MIN) DOWELS (5 MIN) SPECIFIC WARM-UP (5-10MIN) 10 min-STRENGTH: 4. STRENGTH: DBL KB CHEST PRESS [10MIN] RTR (run the rack)DBL KB CHEST PRESS working up to a 5 rep max. Once at top weight repeat 5 sets of 5 reps. 5. WOD: 5 ROUNDS [15 MIN] 5 TRX PUSHUP 5 TRX MUSCLEUP https://www.youtube.com/watch?v=yMZGD8NxWt0 5R/5L KB CLEAN AND PRESS 1R/1L TURKISH GETUP* from the TOP DOWN *After the last clean and press, from the lockout do the down phase of the getup until you are laying down and then get back up. WEDNESDAY SQUAT CHALLENGE EXTRA CREDIT: 5 min EMOM 5 squats 5 Plank hop (half burpee in plank) 5 Bootstrapers THURSDAY BASIC MOBILITY (5 MIN) DOWELS (5 MIN) SPECIFIC WARM-UP (5-10MIN) 10 min-STRENGTH: CORE [10 MIN] REP: 30/20/10 -VUPs -Sideplank hiplift R -Sideplank hiplift L -Abmat situp 5. WOD: [15 MIN] 8 ROUNDS 20SEC ON //10SEC 0FF Do the 3 exercises like a circuit, not separate tabatas. The Exercises: 1. HANGING L-SIT 2. PLANK 3. Pull over to KB SIT-UP THURSDAY SQUAT CHALLENGE EXTRA CREDIT: 5 rounds 10 X-Walk R 10 X-Walk L 10 Touch jump twist FRIDAY: BASIC MOBILITY (5 MIN) DOWELS (5 MIN) SPECIFIC WARM-UP (5-10MIN) 10 min-STRENGTH: KB SNATCH [10 MIN] For 10 minutes RTR (run the rack) to find a 5 REP MAX KB SNATCH Run the rack 3x. Each time working up to your top weight. 5. WOD: Build up to 5 reps on Right Then Build up to 5 reps on Left. [20 MIN] Begin with 1 rep RIGHT and 1 rep LEFT of each exercise then jump rope. Next, do 2 reps on RIGHT and 2 reps on LEFT, then 3, and so on up to 5 reps. 1. Kettlebell single-arm snatch 2. Kettlebell windmill 3. Kettlebell single-arm front squat 4. Kettlebell single-arm bottoms up press 5. 100 jump rope (reps stay the same.) FRIDAY SQUAT CHALLENGE EXTRA CREDIT: 150 air squats SATURDAY: BASIC MOBILITY (5 MIN) DOWELS (5 MIN) SPECIFIC WARM-UP (5-10MIN) 10 min-STRENGTH: PULLUP [10 MIN] 3 ROUNDS PARTNER UP! A: 5 PULLUPS or Trx row B: partner plank 5. WOD: 15 MIN AMRAP 7R/7L REV. GOBLET LUNGE 4 T2B 14 GOBLET SQUAT 4 T2B 14 KB PUSHUP 4 T2B 7R/7L TURKISH SITUP 4 T2B *T2B = TOES TO BAR. SCALE FOR SKILL LEVEL. SATURDAY SQUAT CHALLENGE EXTRA CREDIT: 8 rounds 20 on//10 off TRX JUMP SQUAT
1 Comment
5/7/2018 08:04:23 am
To improve one's mobility, there are certain things we need to consider for us to see an improvement with our body. It's really a must for you to work hard on that since you are aiming for betterment, and all betterment requires time and ample amount of effort. On the other hand, I can feel that your routine is really unique! I feel more motivated to copy your routine so I can achieve my dream body one day! Sacrifice is indeed a must!
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