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MONDAY
0-10 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: (or whatver you choose) 6 minute AMRAP of: 5 Pull Ups 10 Cal Row/100m Run 10 Wall Balls 4 Inch Worms Swing - Run the rack working on the Swing for 10 reps. For strong clients have them swing 2 kettlebells. Watch for neutral spine throughout and don’t allow bad form to swing heavier. Stay at heaviest have them complete 3 rounds of 10 reps on most difficult weight, that they can maintain perfect form on 15 Min WOD 60 sec on 30 sec off 1st round, 40 seconds on 20 seconds off 2nd round 30 sec on 15 sec off 3rd round, 20 sec on 10 sec off 4th round of: 1 DEAD SWING https://www.youtube.com/watch?v=dJBw7mo_CwI (do first version) https://www.youtube.com/watch?v=CqoBOSKZccs (good tutorial) 2 DBL KB Push Press 3 TRX Pike or v-up 4 SNATCH SWING SWITCH (only do snatch swing switch, always switch hands in front of you. Watch the video at 1 min) https://www.youtube.com/watch?v=9d6wHVD_LdM TUESDAY 0-10 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: (or whatver you choose) 4 Rounds for Time 10 scapular retractions 15 Push Ups 10 bent over row 20 Second Handstand Hold or downward dog hold STRENGTH: Weighted Pullups (Work on scapular retraction. Shoulder blades in back pockets) Have clients partner up and work up to their 1 rep max. Add weight for advanced clients. Repeat top set 3X WOD: 15 minute AMRAP: (Add 2 reps every round) 2 Wall Walks 4 Deadlift 6 Sitouts (ea side) 8 Reverse Goblet Lunge (ea side) 10 O.A. KB HIGH PULL (SPLIT REPS BETWEEN ARMS) (Emphasize quick transitions) WEDNESDAY BASIC MOBILITY (5 MIN) DOWELS (5 MIN) SPECIFIC WARM-UP (5-10MIN) 4 Rounds 12 touch jumps 1 lap L Sit butt scoot 1 lap Traveling lunge pass through with dowel STRENGTH LUNGE 10min R.T.R DBL KB LUNGE LUNGE WITH WEIGHT ACROSS ROOM. PUT DOWN WEIGHT. Reverse lunge back to other side of room and pick up next heaviest weights. When you get to your heaviest weight stay at the weight and continue to lunge. Till time is up. LISA WOD!: 20 minute AMRAP for as many rounds as they can for time! 20 V ups full extention hands to toes 20 KB Swings (Two hands one kettlebell) 35lb Women 50lb Men 20 Jump Lunges Total(Back Knee Kisses Ground) Run 250m THURSDAY 0-10 Isolated Mobility, Compound Mobility, Movement Patterning/Technique Warm Up: 800m Run then 3 Rounds 10 Shoulder to Overhead 20 KB Swings 20 Second Handstand Hold or downward dog hold 20-30 Press Strength - Run The Rack On The Press For 5 Reps (really focus on getting them to the next level safely) BEGINNER - One Arm Press (Goal Is 5 Reps With 30lbs Women/50lbs Men) INTERMEDIATE - One Arm Bottoms Up Press (Goal Is 5 Reps With 30lbs Women/50lbs Men) EXPERT - One Arm 2 Kettlebell Press (Goal Is 1 Rep With 2-30lbs Women/2-50lb Men) 30-45 WOD: 1 Minute at each station with no rest between stations for 3 rounds: (rest 1 min between rounds) Squat with KB Bottoms up hold R Squat with KB Bottoms up hold L TRX T Chinees REST or Hang from bar 1 Round FRIDAY 0-10 Isolated Mobility, Compound Mobility, Movement Patterning/Technique Warm Up:10 rounds AS FAST AS POSSIBLE 10-9-8-7-6-5-4-3-2-1x sit-ups 1-2-3-4-5-6-7-8-9-10x Superman 10 min STRENGTH E.M.O.M (EVERY MINUTE ON THE MINUTE) 10 ROUNDS 1 MIN EACH: 20 SITOUTS total REST OR HOLD PLANK WITH THE REMAINDER OF THE MINUTE DEMO (scale according to fitness level) WOD (20 MIN CUTOFF) 3 rounds of 10 REPS (TRY TO STAY AT THE SAME KB WEIGHT THE ENTIRE TIME) · KB SITUP (KB ON CHEST) · KB UP AND OVER (touching the kb on the ground behind the head, as you sit up bring it up and over head to touch on ground infront of you) · KB EXTENSION (like a vup, extending kb overhead legs out straight, bring kb in and touch knees) · COFFIN SITUP demo · LEG RAISE TO CEILING STOMP (hold on to KB on the ground above head) 100 JUMP ROPE OR 30 DOUBLE UNDERS SATURDAYBASIC MOBILITY (5 MIN) DOWELS (5 MIN) SPECIFIC WARM-UP (5-10MIN) 6 minute AMRAP of: 5 Pull Ups 10 Double Unders / 40 Skips 10 Banded good mornings 4 Inch Worms 10 MIN STRENGTH LIFT: Deadlifts -Run the rack to top weight of five reps. Perform 4 sets of 5 reps at top weight. 14 MIN WOD: In teams of 3 complete each exercise starting at 2 reps EACH and increasing by 2 reps each round for 14 mins Have each person start at a different exercise. When each person has done all exercises then add 2 reps and continue. Burpee Box Overs KB Clean & PRESS (35w/53m) Wall Balls (15w/20m)
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