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MONDAY
1. Basic Mobility 2. Dowels 3. Specific Warm Up Warm-up: Jog 400m 50x Jumping jacks 40x Sit-ups 30x Push-ups 15x jump squats Jog 400m 4. STRENGTH: 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. 5. 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 TUESDAY 1. Basic Mobility 2. Dowels 3. Specific Warm Up Warm-up: 3 rounds 50x Jump rope singles 15x Vertical jumps 50m sprint Rest 1 minute 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 WEDNESDAY 1. Basic Mobility 2. Dowels 3. Specific Warm Up Warm-up: 25x each with a Dowel: Shoulder dislocates Shoulder press Overhead squat Romanian deadlift Bent row Good mornings4. 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. THURSDAY 1. Basic Mobility 2. Dowels 3. Specific Warm Up Warm-up: 10x Hanging leg raise 10x Good mornings 10x Knees to elbows 10x Good mornings 10x Toes to bar 10x Good mornings 10x Situps4. 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 FRIDAY 1. Basic Mobility 2. Dowels 3. Specific Warm Up 3 rounds 100m jog 10x Walking lunges 10x Pogo hops 10x PVC good mornings 10x Cossack lunges 4. 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.) SATURDAY 1. Basic Mobility 2. Dowels 3. Specific Warm Up Warm-up: 2 rounds 100x Jump rope singles 30x Squats 15x Push-ups 15x Pull-ups 4. 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.
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