|
MONDAY
0-15 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up 15-25 Core For 5 minutes, form two lines and have clients switch of doing 3-5 hanging leg raises. SLOW LOWERING WITH CONTROL. THEN 5 Min Plank Test
25-45 WOD *THE SUBE* 20MIN CUTOFF GUIDELINES X = cardio BEG: 50 jump jack, INT: 75 jump rope, ADV: KX 25 DBL UNDER (All Advanced is KX) WOD: X 10 thrusters (B w15/m25) (I w 20/ m35)(A w30+/m40+) X 20 push ups 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 TUESDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up 20-30 Power Lift - Sumo Deadlift High Pulls For 10 minutes, run the rack to find a 5 rep max on the SDHP. Think sumo wrestler, wide stance and narrow hands. Make sure to emphasize powerful legs, a tight core, and elbows stay higher than the KB. 30-45 WOD (regress or progress exercises as needed) 3 ROUNDS (circuit through) 40 seconds on 20 seconds off. To challenge your self count your reps and try to maintain them or do more.
WEDNESDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up 20-30 Vertical Pull Partner chin up (palms facing your face) Perform 5-10 sets of 5 chin ups. If too easy add some weight. For beginners, pair them together and have hanging partner cross their ankles, while partner squats down and helps them up (ankles/feet push off of partners hands..) 30-45 WOD 3 rounds for time: 10/10 KB Windmill (KX 35W/53M) 10/10 TRX Bulgarian Split Squat (KX 35W/53M) 5 wall walks 20 Ball Slam (KX 15W/20M) THURSDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up 20-30 STRENGTH Lunge RTR: Partner walking lunges. Partner A lunges, partner B planks. Get creative with different planks each round 30-45 WOD 3 Rounds: 15 SWING FLIP CATCH SQUAT (KX 35W/53M) 30 Super man 60 KB MTN CLIMBERS 2 Rounds: 15 V-ups (KX weighted v-up) 15 Russian High Pulls (KX 35W/53M) 15 box jumps (modification: 10 high TRX jump squats) (KX 20inchW/24inchM) 1 Round: 8 TGU (4R/4L) (KX 35W/53M) FRIDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up 20-30 Vertical Press RTR Half Kneeling KB Strict press 5 sets of 3 reps at top KB 30-45 WOD GABE BENCHMARK 1/2 mile run (800m row) 40 Burpees (KX full burpee with plank pushup) 30 Pullups (KX STRICT) 20 Box jumps (KX 20inchW/24inchM) 10/10 Snatches (KX KB 35W/53M) 40 Burpees (KX full burpee with plank pushup) 10/10 Snatches (KX KB 35W/53M) 20 Box jumps (KX 20inchW/24inchM) 30 Pullups (KX STRICT) 40 Burpees (KX full burpee with plank pushup) 1/2 mile run (800m row) SATURDAY 0-18 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up 18-30 Core 3 ROUNDS 45on/5 off (13 MIN TOTAL) 1. SPIDERMAN PLANK 2. HALO R (KX 35W/53M) 3. HALO L 4. L SIT HANGING FROM BAR 5. HOLLOW BODY ROCK 30-45 WOD Get As Far Through The List As Possible In 15 Minutes:100 Rope Skips (50 dbl unders) 20 PULLUPS 90 Rope Skips (45 dbl unders) 20 DBL KB Swings (KX DBL 25W/45M) 80 Rope Skips (40 dbl unders) 20 Jump Lunges (10 R/10 L) 70 Rope Skips (35 dbl unders) 20 One Leg Deadlifts (10 R/10 L) 60 Rope Skips (30 dbl unders) 20 Goblet Squats (KX 40W/70M) 50 Rope Skips (25 dbl unders) 20 Bottoms Up Presses (10 R/10 L) (KX 20W/40M) 40 Rope Skips (20 dbl unders) 20 Wall Balls (KX 14W/20M) 30 Rope Skips (15 dbl unders) 20/20 Mountain Climbers (R&L) 20 Rope Skips (10 dbl unders) 20 Burpees 10 Rope Skips (5 dbl unders)
0 Comments
Leave a Reply. |
|
Check out ALL the fun |
Locations |
|
