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MONDAY:
5min: Isolated / Compound Joint Mobility.Technique and /Lower body dynamic stretch https://youtu.be/xnLaMMIaVZo10min Leg warmup 10 min STRENGTH Goblet Lunge and Planks (5 mins) Have one partner perform a max set of Lunges while partner #2 must hold a HARD plank. THEN Squat holds and Mountain Climbers (5 mins) Have one partner hold a squat while partner #2 must complete 50 mountain climbers. 20MIN WOD 1 Round till completion (must finish each exercise before moving on [20min cutoff]): · 10 Burpees · 20 Goblet Squats · 15R/15L Jump Lunge · 40 KB Swings · 50 Box Jumps · 250M RUN · 50 Mat hop over · 40 KB Highpull · 15r/15L side lunge · 20 Goblet Squats · 10 Burpees TUESDAY: 0-5 MIN FULL BODY MOBILITY & DOWEL STRETCHES 5-10 MIN WARMUP (FOCUS ON THORACIC MOBILITY) Technique and Form Warm Up (choose according to the day’s workout) FIND A BEST FRIEND WARM UP! 5 Min: Partner Push Ups - Start @ 2 reps, and increase my 2 each round (rest while partner is performing their set) 5 Min: Farmer’s Walks and Static Squats - Partner #1 holds a Static Squat, while partner #2 must do 2 laps around the classroom Farmer’s Walks. 10-30 MIN STRENGTH 3R/3L KB BENT PRESS The bent press is an amazing exercise that aids in thoracic mobility, shoulder strength and stability, and allows you to press a great amount of weight overhead.http://breakingmuscle.com/kettlebells/how-to-do-a-proper-bent-press-with-a-kettlebell-or-barbell Step 1 - Clean KB Step 2 - Rack KB Step 3 - Bend The bend has a simultaneous corkscrew (your body moving toward the front and the weight moving behind). As you start the bend, most of the weight will be driven into the back leg. As you move under the kettlebell, the weight eventually transfers to the opposite leg. The goal of this movement is to move away and underneath the weight. If you were to look at only the weight (and the forearm), you would see it in the same position. Some people can lock out the arm with the bend. Others might need to squat a little to get completely locked out. It depends on your body type. The goal is to get under the weight and not press it out. Thus, you may need to squat a little to get under it completely. During the bend, you will keep your gaze on the weight. Step 4 - Stand Up With the Weight After the arm is completely extended, you will do a slight corkscrew (opposite of the way down) to stand with the weight overhead. Step 5 - Return the Weight to the Ground 30-45 MIN WOD 15 MIN CUTOFF BUY IN: 5R/5L KB WINDMILL https://www.youtube.com/watch?v=ITSmgn_BQgY 3 ROUNDS 20 CAL ROW OR BIKE 10 SNATCH R 10 SNATCH L 10 SIDE V-UP R 10 SIDE V-UP L 10 BALL SLAM 10 SITUP BUY OUT: 2 100M RUNNING LAPS WITH MEDBALL OVER HEAD (modify for members) WEDNESDAY: - 0-5 MIN FULL BODY MOBILITY, Isolated / Compound Joint Mobility & DOWEL STRETCHES 5-10 MIN JUMP ROPE WARMUP and AB warm up 2 minute - Navy Seal Sit Up Test: Remind students of correct Sit Up form, then have students partner up and perform most situps they can in 2 minutes. 10-30 MIN STRENGTH CORE CIRCUIT 3 ROUNDS 30 SEC ON// 20 SEC OFF TRX PIKE KB SITUP AND OVER HEAD PRESS PLANK (TRX PLANK OR EXERCISE BALL TO MAKE IT HARDER) WALL BALL SITUP 3 ROUNDS 10 V-UPS or Toes to Bar 10 SUPERMAN 30-45MIN WOD: 15 MIN AMRAP 5 HANDSTAND KICK UP OR 1 WALL WALK 20 TRX MTN CLIMBER 10 BOX OVERS 20 ABMAT SITUP 10 KB LEGS UP STRAIGHT TOE TOUCH THURSDAY: 0-5 MIN FULL BODY MOBILITY Isolated / Compound Joint Mobility & DOWEL STRETCHES 5-10 min: Technique and Form Warm Up (choose according to the day’s workout) Body Harding Strength - (based on how much space you have for TRX’s might split class into 2 groups) 5 minutes: RTR on Turkish Get Ups - Have clients perform just 1 rep left and right till they find a max weight. Then continue performing 1 rep left then right till 5 minutes is reached. 2.5 minutes: TRX Rollouts: As many reps as possible in 2 minutes http://www.youtube.com/watch?v=yWrLbIIt95I 2.5 minutes: TRX Pengelums: As many reps as possible in 2 min.http://www.youtube.com/watch?v=MSSs_gTdT14 10-20 MIN STRENGTH 5R/5L KB CLEAN https://www.youtube.com/watch?v=yJDjuI9vvrw SUPERSET WITH 10 SCAPULAR RETRACTIONS HANGING FROM BAR DO A TOTAL OF 3 SETS OF KB CLEAN @ TOP WEIGHT 20-45 MIN WOD: 1 ROUND 10 KB CLEAN AND SQUAT R (35LB W//53LB M) 20 JUMP ROPE OR DBL UNDER 10 KB CLEAN AND SQUAT L (35LB W//53LB M) 20 JUMP ROPE OR DBL UNDER 15 TRX TRICEP EXTENSION 20 JUMP ROPE OR DBL UNDER 15 CHINUP 20 JUMP ROPE OR DBL UNDER 2 ROUNDS 10 KB GOBLET SQUAT 10 KB GOBLET SQUAT WITH BICEP CURL 10 KB GOBLET SQUAT WITH BICEP CURL AND SHOULDER PRESS 30 BICYCLES 3 ROUNDS 10 SHOULDER TAPS 10 DEAD BUGS https://www.youtube.com/watch?v=klQ2RSalzRU 10 BIRD DOGS https://www.youtube.com/watch?v=wiFNA3sqjCA FRIDAY: 15 min: Isolated / Compound Joint Mobility.https://www.youtube.com/watch?v=s6fp7v1_SxY 5 min: Technique and Form Warm Up (choose according to the day’s workout) 10MIN STRENGTH THE DAY OF THE DUMBBELL - 3 rounds of 30 seconds on each exercise Dumbbell Delt Fly Holds - Start with arms at sides, and extend out to sides Jumping Jack Presses - Just as it sounds Dumbbell Wall Chair Bicep Curls - Just as it sounds Dumbbell Bent over Tricep Kickbacks - Ensure students have flat backs, and hold elbows at sides, while they start w/ hands forward, they extend arms to full extension. Dumbbell “Man Makers” - http://www.youtube.com/watch?v=ktRFrqTt1CY Dumbbell Swings: Shouldn’t be too tough. This is meant as a recovery circuit if students are dying. =) 20MIN WOD [20 min cutoff] REPS 20, 14, 8 HEAVY GOBLET Lunges: (each leg = 1 rep) HEAVY KB Swings (left) HEAVY GOBLET Squats HEAVY KB Swings (right) HEAVY KB Deadlifts Jump Rope: 200, 140, 80 Reps SATURDAY: 5min: Isolated / Compound Joint Mobility. 5 min: SQUAT & HIP WARMUP 20-30 MIN STRENGTH 5 REPS KB SWING, FLIP AND SQUAT https://www.youtube.com/watch?v=iwcPZ59_uJESUPERSET WITH 10 GOBLET SQUAT 3 SETS @ TOP WEIGHT 30-45 MIN WOD 15 MIN CUTOFF 5 ROUNDS 10 TRX JUMP SQUAT 250M ROW 10R/10L LUNGE BALL SLAM https://www.youtube.com/watch?v=ikd-V34_aH4 10 WALL BALL RUN FINISH WITH 1 MIN AB MAT AB BURNOUT
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