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MONDAY
0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up 20-30 CORE Strength 8 MINUTE E.M.O.M. - 7 Hanging Leg raises -Every minute on the minute, perform 7 hanging leg raises. Modifications: Beginner: just raise knees to hip height Intermediate: Raise knees to armpits Hard: Actually tough knees to elbows (for real) Advanced: Touch toes to bar Arch Body Holds 4 sets x 1 min on 10 sec off max hold, 4 sets 30-45 WOD 15 min AMRAP Add 2 reps reach round! (Wall sit time doesn't change) 30 sec single leg wallsit r 30 sec single leg wallsit L 10 ab mat Situps 10 WALL BALL 10 KB Clean to reverse lunge R 10 KB Clean to reverse lunge L 10 TRX Rear foot elevated split squat R 10 TRX Rear foot elevated split squat L : http://youtu.be/YItAiT6e6BA TUESDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up 20-30 LIFT Strength Conventional Deadlift 4 sets x 6 reps touch and go, only tempo is :3 lowering to the floor. Increase off last weeks weight. Sumo Deadlift 3 sets x 8 reps increase off last weeks sumo weight Banded Lateral Walk 4 sets x 10 reps 10 steps ea direction 30-45 WOD 3 ROUNDS 20 ALTERNATING SWING 10R/10L CLEAN-SQUAT-PRESS 10R/10L PUSH UPS WITH ONE HAND ON KB 5 TURKISH GETUPS R 5 TURKISH GETUPS L 10/10 KB RUSSIAN TWISTS WEDNESDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up 20-30 Horizontal pull Strength Bent-over Rows Run the rack with bent over rows in sets of 5 reps. When you reach your top weight, back back to the beginning of the rack and work your way back up again. Stress the importance of a tight core and flat back. NO BRO LIFTING! 30-45 WOD CHOOSE one of the Below wods 5 rounds 20 min cutoff 8 Burpee 8 Sit out R/L 8 DBL KB Bent over row 4/4 Snatch R/L 4/4 DBL KB Reverse Lunge OR FLOW Version (ADVANCED) DO THIS FOR 5 ROUNDS (Below is 1 round) Press back to Sit out R Press back to Sit out L Press Back to DBL KB Bent over row to OA Snatch as you same leg reverse lunge R Press back to Sit out R Press back to Sit out L Press Back to DBL KB Bent over row to OA Snatch as you same leg reverse lunge L https://www.instagram.com/p/BtdfUu0hh8i/?utm_source=ig_share_sheet&igshid=7bcu2nt62k8o THURSDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up 20-30 Squat Strength KB Squat 4 sets x 6 reps 4210(:4 down,:2 pause, explode up, no pause at the top) Increase off last week. KB Squat 3 sets x 10 reps Work on low bar technique, but attempt to increase off tempo weight 30-45 WOD 3 laps (3x250m) 15 Toes-to-bar 15 Overhead kb swings 15 Box Jump 2 laps (2x250m) 10 Toes-to-bar 10 Overhead kb Swings 10 Box Jump 1 lap (250m) 5 Toes-to-bar 5 Overhead kb Swings 5 Box Jump FRIDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up 20-35 Horizontal Press Strength Tempo DBL KB Chest Press 4 sets x 6 reps 4210(:4 down,:2 pause, explode up, no pause at the top) Wide KB Chest Press 4 sets x 10 reps Increase weight higher then tempo weight if possible Single Arm KB Chest Press 4 sets x 10 reps 10 on ea side 35-45 WOD 10 Minute AMRAP: 7 Ball Slams 7 Full Pushups (try not to do it on your knees, elevate to a box if you need to.) 7R/7L Windmill 7R/7L TRX Power Pulls SATURDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up 20-30 Core Strength TURKISH SITUP For 10 minutes, run the rack to find a 3R/3L max on the Turkish Get-up. It is helpful to start off on the weaker side! Perform 3-4 rounds at your top weight. 30-45 WOD 15 minute AMRAP: 10/10 travelling lunges 10R/10L snatches 20 Abmat sit-ups 40 Double Unders (200 singles) 20 TRX Rows or 10 Chin Ups 20 Air squats (no weight make them fast and deep)
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