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MONDAY
1.0-10 Isolated / Compound Joint Mobility. 2. 10-20 Technique and Form Warm Up (choose according to the day’s workout) 20 Double Unders / 40 Skips 5 Pushup 5 Frog Plank 5 Jump Squat 10 Walking Lunges 10 Cal Row/100m Run 2 Rounds:- 10 Bar Scapular retractions (Click here for a demonstration) - 10 scapular wall slides(Click here for a demonstration) 3. 20-30 STRENGTH: (Cut off after 10 minutes) PULL-UPS: Partner up! -Demonstrate a pull-up and show everyone how to activate their lats by sliding their shoulder blades toward their glutes. An example is given in the video above. -Make everyone try a pull-up if they haven't done one before. -Then, make sure everyone is partnered up for the following pull-up modifications: PROGRESSIONS: Super beginner: 10,9,8...1 Deep TRX rows Beginner: 10,9,8...1 Jumping Pull-ups Intermediate; 10,9,8... 1 Ring Negatives Advanced: Find 1RM pullup. Perform 1 Rep Max 3 times. If "advanced" students finish early, do a 5,4,3 2,1 of partner, bodyweight pullups. 4.30-45 WOD: (for time) 30 KB Swings --- 5 Rounds: 10 thrusters (2 hands, 1 kettlebell OR FOR MORE ADVANCED 2 KB) 10 Spinal rock handstand (A.K.A. inverted Burpee) Spinal rock variations inverted burpee to handstand demo --- 30 KB Swings ---------------------------------------------------------------- TUESDAY 1.0-5 Basic Mobility 2. 5-10 Dowels 3. 10-20 Specific Warm Up 6 minute AMRAP of: 10 Box step up 10 Walking Lunges 10 Cal Row/100m Run 4 Inch Worms 4. 20-30 STRENGTH: Walking Lunge / Box Jump Have clients partner up and alternate between Weighted Walking Lunges and Box Jumps. While Partner A is Lunging, have Partner B perform 5 Box Jumps. Switch! Focus is on height, not conditioning (If clients don't feel comfortable with Box Jumps, have them do 10 Jump Squats). 5.30-45 WOD: 15 min cutoff 4 Rounds 5R/5L Single-arm KB Swings 10 Leg lifts over KB (side to side over KB) 5R/5L Cossack squat https://www.youtube.com/watch?v=tpczTeSkHz0 10 TRX Jump Squats Short Sprint IF THEY FINISH WITH TIME REMAINING IN 15 MIN THEY MUST PRACTICE PIKE LEG LIFTS TIL TIME IS UP https://www.youtube.com/watch?v=_2Pvon_vYyY ---------------------------------------------------------------- WEDNESDAY 1. 0-15 min: Isolated / Compound Joint Mobility. 2. 15 - 20 min: Technique and Form Warm Up (choose according to the day’s workout) 10 Push Ups 15 Air Squats 5 Burpees 20 Dowel Pass Throughs 10 One arm Kb Swing 20 hip bridges 3. 20-30 STRENGTH: Turkish Get Up w/ Press 1 rep max https://www.youtube.com/watch?v=Wj1AtnRA33c Have clients work up to a 1 rep max doing a press at each of the seven stations of the Get Up. No need to get back down- just place the bell back on the floor. Repeat top set 2X. Once again, plenty of rest between sets. 4. 30-45 WORKOUT: LUCKY #7 - 7 Rounds of the following exercises for 7 reps each. 7 Vups 7 Snatches Right 7 Snatches Left 7 Burpees 7 Pullups ----------------------------------------------------- THURSDAY: 1.0- 5 min Basic Mobility 2.0- 10 min Dowels 3. 10-20 min Specific Warm Up 5 minute AMRAP of: 10 trx row 15 Air Squats 15 Butterfly Sit Ups 10 Walking Lunges 4. 20-30 min STRENGTH: 5 rounds: Farmers carry 1 minute, plank 1 minute. For advanced clients have them try the one arm farmers carry (30 sec each arm) make sure they stay stabilized and solid through their midline. 5. 30-45 WOD: 250 m RUN THEN: 3 rounds for time: 15 toes to bar 15 hollow body rock 15 Straddle up https://www.youtube.com/watch?v=apjmhbxdlKg 15 burpees ** after 3 rounds finish with 250m Row ------------------------------------------------ FRIDAY 1. 0-10 MIN FULL BODY MOBILITY, DOWEL STRETCHES & functional WARMUP 4 rounds (not for time - use it to warm up) 10 Push Ups 20 Double Unders / 40 Skips 20 Dowel Pass Throughs 4 Inch Worms 2. 10-25 MIN LIFT STRENGTH:10-25 MIN STRENGTH: Run the rack for 15 min of: One leg Deadlift 3. 25-45MIN WOD *THE SUBE* 20MIN CUTOFF GUIDELINES X = cardio BEG: 50 jump jack, INT: 75 jump rope, ADV: 25 DBL UNDER WOD: X 10 thrusters (B w15/m25) (I w 20/ m35)(A w30+/m40+) X 20 push ups (B knees) (I Plank) (A Plank Chest to ground) X 30 goblet squats (B w20/m30) (I w25/m40)(A w35+/m50+) X 40 bicycles (per leg) X 50 SNATCH (25 R, 25 L) (B w15/m20)(I w20/m35)(A w30+/m40+) X 40 bicycles (per leg) X 30 goblet squats X 20 push ups X 10 thrusters X ---------------------------------------------------- SATURDAY 1. 0-5 Basic Mobility 2. 5-10 Dowels 3. 10-20 Specific Warm Up 10 Wall Balls50 BAND PULL APART 50 WIDE ELBOW BAND PULL APART 50 BAND HIGH ROW WITH SCAPULAR CONTRACTION 4. 20-30 STRENGTH: HORIZONTAL PULL [10 MIN] 3 ROUNDS EACH PARTNER UP A. 5 REP R/L LAWN MOWER ROW B. HOLDS IN PLANK AT THE TRX FACING THE CEILING TIL PARTNER IS DONE 5.30-45 WOD: [5 min] WAITER/FARMER CARRY 50M THEN SWITCH ARMS https://www.youtube.com/watch?v=7EsUHjLnFmk Now walk for as long as you can before your grip starts to fail. FOR BEST TIME: REPS 15/10/5 [10 MIN] HANDSTANDPUSHUP OR PIKE PUSHUP T2B BOX JUMPS
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