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MONDAY
0-15 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 10 sprawls then... 35/10 x 2 Practice hinge motion with dowel on back Skaters X-walk with band then... 10 sprawls 15-25 Lift Strength DEADLIFT 5 TRX HAMSTRING CURL + SUITCASE DEADLIFT 3 reps. RTR to top weight of 3 reps. 5X3 at top weight. 25-45 WOD (20 min cut off) track your time and weight & save for future comparison. THE MARGAUX BENCHMARK 7 ROUNDS 7 Single leg deadlift to KB HP R(KX 35W/53M) 7 Single leg deadlift to KB HP L(KX 35W/53M) 7 Burpee Lateral Lunge to the R & L 1x (count burpee) 7 KB swing to KB High Pull (KX 35W/53M) 7 Ceiling stomps TUESDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up 8 min AMRAP 5 Plank Shoulder tap to pike 5R/5L sit out 5 dead swing 20-30 Horizontal Pull 8 min to finish Superset x 3 5 R/L Elevated SA Plank row 15 Close grip bent over row -------- 2 mins KB Swing High pull 30-45 WOD (20 min) 3 rounds 45/15 TRX ROW ELBOWS WIDE (ZOOM:Push up, push back, broad jump (shuffle back or turn around) Glute bridge KB chest press + KB Pull over (KX 35W/53M) Sit up w/ shoulder press + tricep ext (KX 25W/45M) Side Plank R Side Plank L KB Mtn Climber (GO FAST!!) WEDNESDAY 0-10 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up 2 Rounds: 5 walk out push ups 10 squats 5/5 Rocking lunge 10 sit ups 10-25 Squat Strength (15 min long) 5X3 Squats -Run the Rack until you find your max set of 3. Then perform 4 more rounds of 5 reps. 3 rounds 5/5 KB single arm squat 5/5 KB Goblet Bulgarian Split Squat 10 KB Goblet SUMO SQUAT 25-45 WOD: 1 Round till completion (must finish each exercise before moving on [20 min cutoff]): Every 2 min do 20 jump squat · 10 Burpees Kb swing (KX 35W/53M) · 20 Goblet Squats (KX 35W/53M) · 15R/15L Jump Lunge · 20/20 KB High Pull (KX 35W/53M) · 50 CAL ROW (ZOOM 2 min Lateral Burpee) · 20/20 KB High Pull (KX 35W/53M) · 15R/15L Jump Lunge · 20 Goblet Squats (KX 35W/53M) · 10 Burpees kb swing (KX 35W/53M) THURSDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 2 Rounds 40 sec on/10 sec off Alternating pike reach Close grip bent over KB row Alternating single leg v-ups Alternating wide stance lateral lunge 20-30 Horizontal Press PUSHUPS AND ABS 2 ROUNDS OF (10 MIN)
30-45 WOD BUY IN: 5R/5L KB WINDMILL https://www.youtube.com/watch?v=ITSmgn_BQgY 3 ROUNDS 10/10 SINGLE ARM CHEST PRESS (KX 35W/53M) 10/10 SNATCH (KX 35W/53M) 10 BOX JUMP OR 5/5 GOBLET CHAIR STEP UP 10 KB GOB THRUSTER (KX 40W/60+M) BUY OUT: 250 M RUN OR ROW (ZOOM 2 MIN KB SWING/ HIGH PULL/ OVER HEAD SWING) FRIDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up REPS 20/15/10 (3x does not change) 3 x side shuffle Skaters with balance Touch jumps Side plank hip lift R Side plank hip lift L 20-30 Core 2 rounds 45/10 sec of hollow body rock superman Hollow hold with slow leg lift KB Dead Bug DBL Leg lift with Ceiling Stomp THEN 1 min Situp 30-45 WOD 3 ROUNDS 10 KB Pull, Catch and Squat (KX 35W/53M) 10 Reverse burpee (spinal rock to jump or handstand) 20 Ab Mat sit up 10 T2B 10 PULL UP (ZOOM KB Dead swing//Long jump // shuffle back) SATURDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique Warm Up:3 ROUNDS 5 Push Up to Dip ON KB 5 per direction KB Halos 5 HINDU PUSHUP 20-30 Power Lift: DBL KETTLEBELL CLEAN no swing Run the rack on the 3R/3L DBL KETTLEBELL CLEAN. 5 sets of 3/3 reps at top kb Work on rotating the kb around the wrist without smashing it. (ZOOM : 10 Min AMRAP 3/3 KETTLEBELL SWING CLEAN, 3/3 single leg deadlift + clean + reverse lunge, 1 min Plank) 30-45 WOD: TABATAS: FINISH EACH TABATA BEFORE MOVING TO THE NEXT EXERCISE (8 ROUNDS 20ON/10 OFF) - Sumo deadlift high pulls - TRX JUMP SQUAT - Wall ball Burpee - 10 bicycles + 3 situp (in same 20 sec)
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