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MONDAY
0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique https://youtu.be/xnLaMMIaVZo WARMUP: (suggestion) 1 LAP MONKEY WALK https://www.youtube.com/watch?v=NsX3zsU-G5Q 20 DEAD BUGS 30 LEG LIFTS 20-30 Lift Strength SUPERSET 5 TRX HAMSTRING CURL + SUITCASE DEADLIFT 5 reps. RTR to top weight of 5 reps. 5X5 at top weight. 30-45 WOD TRICIA's (PEACHMARK BENCHMARK) (reps can be broken up it does not have to be top to bottom) CHIPPER!!! (22 jump squats or squats every 5 min) 22 Box Jumps (KX 20W/24M) 22 Goblet Squats (pause 3 sec at bottom) (KX 35W/53M) 22 Heavy Dead lift (KX 53W+/70M+) 22/22 Goblet Lunges (KX 35W/53M) 22/22 Bulgarian Split squats (KX 35W/53M) 22/22 Weighted Box Step ups (KX 35W/53M) 22/22 Single Leg Dead lift (KX 35W/53M) 22 Sumo Dead lifts (KX 35W/53M) 22 V-ups TUESDAY 0-10 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Upper body dynamic stretch https://youtu.be/yKjfZaLAf48 WARMUP: (suggestion) 3 ROUNDS 20 HOLLOW BODY ROCK 20 SUPERMAN ROCK 10 SEC CROW POSE https://www.youtube.com/watch?v=5xrS2fUhN1s 20-30MIN STRENGTH HORIZONTAL PULL: 10 min EMOM ODD & EVEN ODD MIN: 1st,3rd,5th,7th,9th: 8/8 LAWN MOWER ROW (on each arm) and 5 push-ups EVEN MIN: 2nd,4th,6th,8th,10th: 5 tuck jumps and 10 TRX ROW 30-45min WOD: 1 ROUND For BEST time: (20 MIN CUTOFF) Must finish each exercise before moving to the next. Row 1000m or 300 rope skips or 150 DBL Unders 20/20 KB Clean & press (ON EACH ARM) (KX 35W/53M) 30 Dips Run 500m or Ski Erg 30 Overhead KB swings (KX 35W/53M) 20 bent over dbl kb row (KX 35W/53M) 10 Pullups (KX Chest to bar pullup) WEDNESDAY 0-10 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Lower body dynamic stretch https://youtu.be/xnLaMMIaVZo 10-20 WARMUP: (suggestion) 2 rounds 30 seconds squat hold 10/10 Scorpion 10/10 Iron cross 10/10 Box step up 10 light kb swing 20-30MIN STRENGTH SQUAT: Run the rack on the Squat, DBL KB Squat or weighted Pistol for 5 reps Repeat heaviest set 5 times. https://youtu.be/t7Oj8-8Htyw (really focus on getting to the next level safely) Goblet Squat (Goal Is 5 Deep Reps With 30lb Women/ 50lb Men) Double Kettlebell Front Squat (Goal Is 5 Deep Reps With 2-30lb+ Women/2-50lb +Men) 30-45MIN WOD 10 Rounds as fast as possible of: (remind everyone to not over grip during snatches to avoid blisters) 10 Snatches Right (KX 35W/53M) 10 Snatches Left 10 Abmat situps THURSDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique,Upper body dynamic stretch https://youtu.be/yKjfZaLAf48 Warm Up: (suggestion) 3 ROUNDS 30 ON/10 OFF TRX Pushup KB Overhead Carry Hollow Body Hold 20-30MIN STRENGTH Horizontal Press: RTR for DBL KB 5 reps Chest Press: 5 X 5 reps at top weight 30-45MIN WOD: 3 ROUNDS 10 KB Pull, Catch and Press (start with kb on the ground like a thruster from the ground) 20 Push up 20 sit up 10/10 Renegade row (no pushup) Run or Row 250M (IF SOME ONE FINISHES FIRST THEY GET TO PLANK UNTIL EVERYONE IS DONE) FRIDAY 0-10 min Isolated Mobility, Compound Mobility, Movement Patterning/Technique /Upper body dynamic stretch https://youtu.be/yKjfZaLAf48 10-20MIN WARMUP: (suggestion) 3 ROUNDS 5 Push Up to Dip ON KB 5 per direction KB Halos 5 HINDU PUSHUP 20-30 Core One Time Fast 100 Dead Bugs 40 Leg Lifts to ceiling stomp 1min Plank 4 Rounds (30 seconds exercise, 10 seconds rest) 1) Hanging Leg Raises or hollow hold 2) One-leg Hip Bridges R 3) Diver situp 4) One-leg hip bridges L 30-45 WOD PARTNER CHIPPER! --When it is your turn, you have to complete exactly ten reps before your partner can go; you partner has to hold two kettlebells while you're going. Also, the way the reps work is each partner end up doing HALF of the number of reps listed. Example: Partner A does reps 1-10, then Partner B does 11-20, then partner A does 21-30. So on, so forth. Half fun! 60 Hollow Body Rocks 80 WALL BALL (KX 14W/20M) 100 KB Swings (KX 35W/53M) 120 KB Goblet Squats (KX 35W/53M) 140 V-UP 160 BALL SLAM (KX 20W/30M) 4 laps (each partner does 2 laps in the end. You partner holds kbs overhead while the wait for you) SATURDAY 0-15 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up Warm Up: 3 rounds (suggestion) 15R/15L Side Lunges 20 reps TRX Rows 20 reps Superman 15-25 Power Lift Partner PISTOLS + Deadlift 10 ROUNDS 30 on /10 off (pistols can be on a box or done with TRX) 30 sec Partner A Alternating Pistol 30 Sec Partner B Alternating Single leg deadlift 25-45 WOD 20 MIN For your best time with challenging weight. RUN 500M 10/10 Goblet Bulgarian split squat (KX 35W/53M) ------------------------- finish 2 ROUNDS (KX DBL 35W/53M) 10 Double Kettlebell Swing 10 Double Kettlebell Snatch 10 Double Kettlebell Front Squat 10 Double Kettlebell Clean and Press 10 H.R. Push Ups (KX no knees on ground) 10 Double Kettlebell Highpulls ---------------------------- then: 10/10 Goblet Bulgarian split squat (KX 35W/53M) RUN 500M
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