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MONDAY
0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up 20-30 Strength Horizontal Pull DBL KB BENT OVER ROW Or Lawn mower 5 sets x 5 reps week 1 of 5x5s. You will be attempting to increase this weight each week over the next 4 weeks so do not meet failure. Build up to a weight that's challenging and do for 5 total sets at that weight. TRX Back Fly 3 sets x 12 reps 30-45 WOD **MAX EFFORT!!! SPRINT** **FOR ADVANCED STUDENTS, OFFER 4 ROUNDS EACH** 3 ROUNDS: SHORT SPRINT or 100M Row Fast 15 ABMAT BUTTERFLY SIT-UPS 12 BURPEES REST 1 MINUTE 3 ROUNDS: 50 DOUBLE UNDERS (OR 150 SINGLES) 15 DIPS on the box 12 TRX JUMP SQUATS TUESDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up 20-30 SQUAT Strength DBL KB Squat 5 sets x 5 reps week 1 of 5x5s. You will be attempting to increase this weight each week over the next 4 weeks so do not meet failure. Build up to a weight that's challenging and do for 5 total sets at that weight. GOBLET SQUAT 3 sets x 10 reps Light and fast, keep rests short. Dbl KB Front Rack Bulgarian Split Squats 4 sets x 10 reps 10 on ea side, 30-45 WOD 3 Rounds 30 DBL KB Thruster 25 KB SWING 10/10 DBL KB Forward Lunges 15 KB SWING 10 Rengegade Row + Pushups 5 KB SWINGS WEDNESDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up 20-30 Strength Horizontal Press DBL KB CHEST PRESS Hips elevated 5 sets x 5 reps week 1 of 5x5s. You will be attempting to increase this weight each week over the next 4 weeks so do not meet failure. Build up to a weight that's challenging and do for 5 total sets at that weight. DBL KB CHEST PRESS hips on the ground (lighter than the 5x5) 4 sets x 12 reps 30-45 WOD 5 ROUNDS [15 MIN] 5/5 Alt. KB 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. THURSDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up 20-30 CORE Strength CORE [10 MIN] REP: 30/20/10 -VUPs -Sideplank hiplift R -Sideplank hiplift L -Abmat situp 30-45 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. REVERSE PLANK 3. Pull over to KB SIT-UP FRIDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up 20-30 Strength Power lift Deadlift 5 sets x 5 reps Your choice of sumo or conventional. Pick one and stick with it the remainder of the program. week 1 of 5x5s. You will be attempting to increase this weight each week over the next 4 weeks so do not meet failure. Build up to a weight that's challenging and do for 5 total sets at that weight. Single Leg RDLs 3 sets x 12 reps 12 on ea leg 30-45 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.) SATURDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up 20-30 Strength Vertical Pull PULLUP [10 MIN] 5 ROUNDS PARTNER UP! A: 5 PULLUPS or Trx row B: partner plank 30-45 WOD 15 MIN AMRAP7R/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.
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