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WORKOUTS:
MONDAY 1. Basic Mobility 2. Dowels 3. Specific Warm Up 4. STRENGTH: PULLUP 5 ROUNDS 10 rounds (5 MIN) 15 SEC ON/15 SEC OFF HOLD CHIN OVER BAR FOR 15 SEC 5 MIN OF: 3 SETS OF 5 REPS PULLUP NEGATIVES (OR TRX NEGATIVES) IF THEY NEED MORE OF A CHALLENGE GRAB A WEIGHT BELT. PULLUP FAST AND LOWER YOUR SELF SLOW. 5. WOD: 15 MIN AMRAP 3 WALL WALK OR 5 HANDSTAND PUSHUP 10 PULLUPS 25 HOLLOW BODY ROCK RUN TUESDAY 1. Basic Mobility 2. Dowels 3. Specific Warm Up 4. STRENGTH: FRONT LUNGE The lunge is a great movement for developing the thighs and strengthening the hips. Lunges target two primary muscles groups: 1) the hip extensors, comprising the gluteal muscles (glutes) and hamstrings 2) the knee extensors, made up of the four muscles collectively known as the quadriceps. The muscles used in the lunge are the same as those utilized in the squat, but the lunge provides greater range of motion, allowing more substantial glute and hamstring development. 10 ROUNDS (8 MINish) 30 ON / 15 OFF RUN THE RACK. FRONT LUNGE EVERY 30 SECONDS, THEN MOVE UP TO THE NEXT KETTLEBELL. WHEN YOU GET TO YOUR HEAVIEST STAY ON IT. 5. WOD: (12 MIN) START WITH: 1 MIN FARMER WALK THEN 10 MIN AMRAP 5R/5L O.A. KETTLEBELL OVERHEAD BULGARIAN SPLIT SQUAT ON TRX OR BOX 10 KETTLEBELL SWING WITH FLIP TO SQUAT 15 TRX HAMSTRING CURL 1 MIN PLANK THEN END WITH: 1 MIN FARMER WALK WEDNESDAY 1. Basic Mobility 2. Dowels 3. Specific Warm Up 4. STRENGTH: PUSHUPS AND ABS 2 ROUNDS OF (10 MIN)
1 round FAST (WORK FOR FULL 15 MIN) 50 DOUBLE KETTLEBELL CHEST PRESS 50 RENEGADE ROW WITH PUSHUP 150 JUMP ROPE OR 50 D.U. 50 TRX PUSHUP 50 DIPS (RINGS, TRX OR ON A BOX.) 150 JUMP ROPE OR 50 D.U. AFTER if they finish before everyone else they must TRX ROW until the 15 min is over. If you run out of TRX have them do 5 reps and switch with a partner over and over agian til the 15 min is over. THURSDAY 1. Basic Mobility 2. Dowels 3.QUICK Specific Warm Up (STRENGTH AND WORKOUT = 35MIN) 4. STRENGTH: CORE 3 ROUNDS 45on/15off (15 MIN TOTAL) 1. SPIDERMAN PLANK 2. HALO R 3. HALO L 4. L SIT HANGING FROM BAR 5. SLOW TOES TO BAR 5. WOD: 20MIN CUTOFF 400m RUN THEN: 1 TIME FAST 10 TRX TRICEP PRESS 10 DIVER SITUP 10 KB SKULL CRUSHERS 1 min SWIMMERS 20 BOX OVER 20 TOES TO BAR 15R/15L BOTTOMS UP PRESS 30 AB MAT SITUP AFTER: 400m RUN FRIDAY 1. Basic Mobility 2. Dowels 3. Specific Warm Up 4. STRENGTH: KB SNATCH 10 min (5min RTR//5min Timed Snatch) RUN THE RACK: Start at lowest weight and work your way up to most challenging weight. If the cannot snatch have them start at the top of the snatch and swing it from overhead to a clean position and then strict press it up. If they are not confident with the correct form do not let them move up to a heavier weight. They can use this time to practice form. 5 KB SNATCH R/ 5KB SNATCH L (move up to next weight.) Take 5 min to find top weight with best form. SET TIMER FOR 10 ROUNDS 25ON/10OFF ALTERNATE Right arm Snatch & Left arm Snatch every 25sec Caution if weight is to hard to control for 25sec lower the weight. 5.WOD: 15MIN CUTOFF 3 ROUNDS 3R/3L LATERAL JUMP OR STEP OVER MAT 6 O.H. KB SWING 9 MTN CLIMBER BURPEE (5R/5L MTN CLIMBER PER 1 BURPEE) 12 BALL SLAM 15 WALL BALL 18(down & back = 9 total) SHUTTLE RUN WITH MED BALL (CARRY OVERHEAD ONLY IF THEY KEEP CORE STABLE) SATURDAY 1. Basic Mobility 2. Dowels 3. Specific Warm Up 4. STRENGTH: DBL KB LAWN MOWER ROW WITH TRX BACK FLY RUN THE RACK TO FIND TOP WEIGHT 5 REPS 5 ROUNDS AT TOP WEIGHT 5 REPS DBL KB LAWN MOWER ROW AND SUPER SET WITH 10 TRX BACK FLYt 5. WOD: 15 MIN AMRAP 10 SINGLE LEG BALANCE LAWN MOWER ROW L 10 SINGLE LEG BALANCE LAWN MOWER ROW R 10 PULLUP 10 SIDE PLANK HOLD WITH ONE LEG LIFT L 10 SIDE PLANK HOLD WITH ONE LEG LIFT R 10 PUSHUP 10 DBL KETTLEBELL PUSHUP TO LSIT (The Rudy) 10 SQUAT 10 KB ALTERNATING LUNGE AND UNDER FRONT LEG PASS 10 SITUP
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