MONDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up 20-30 Vertical Pull Strength 10 rounds (5 MIN) 15 SEC ON/15 SEC OFF HOLD CHIN OVER BAR FOR 15 SEC 5 MIN OF: 5 SETS OF 3 REPS PULLUP NEGATIVES (OR TRX NEGATIVES) IF THEY NEED MORE OF A CHALLENGE GRAB A WEIGHT BELT AND RTR w/KB's. PULLUP FAST AND LOWER YOUR SELF SLOW. 30-45 WOD 16 minute E.M.O.M. Minute 1,5,9,13: Run 50M (KX SPRINT) Minute 2,6,10,14: 5 KB Thrusters + 10 sit-ups (KX single KB 35W/53M) Minute 3,7,11,15: 25 D.U. (125 singles) (BEGINNER 75 Singles) Minute 4,8,12,16: 5 H.R. Push-ups + 10 superwomen TUESDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up 20-30 Lunges - 10 ROUNDS (8 MINish) 30 ON / 15 OFF RUN THE RACK. ALTERNATING FRONT LUNGE EVERY 30 SECONDS, THEN MOVE UP TO THE NEXT KETTLE-BELL. WHEN YOU GET TO YOUR HEAVIEST STAY ON IT. 30-45 WOD 15 minute AMRAP: 2 Wall Walks or Inch worm 4 Over mat Burpees 6/6 Sitouts 8/8 Jump Lunge or light goblet lunge 10 Heavy KB Swings (KX 40+W/70+M) (Emphasize quick transitions) WEDNESDAY 0-15 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up 15-25 Press Strength Turkish Get Up w/ Press (Only get up NO get down.) http://www.youtube.com/watch?v=2vWKMuDH528 Link doesn't show the press, but you guys get the point :) 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. 25-45 WOD Get As Far Through The List As Possible In 20 Minutes: 100 Rope Skips (50 dbl unders) 20 PULLUPS 90 Rope Skips (45 dbl unders) 20 One Arm KB Swings (10R/10L) (KX DBL 25W/45M) 80 Rope Skips (40 dbl unders) 20 One Arm KB Swing clean (10 R/10 L) (KX single KB 25W/45M) 70 Rope Skips (35 dbl unders) 20 One Leg Deadlifts (10 R/10 L) (KX single KB 25W/45M) 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 Ball Slam (KX 20W/30M) 10 Rope Skips (5 dbl unders) THURSDAY 0-15 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up 15-25 CORE 8 rounds 20sec on /10sec off Side Vup (Switch sides every round) THEN: 50 Bird Dogs 50 Dead Bugs 25-45 WOD START WITH: 1 MIN FARMER CARRY (KX DBL 53+W/80+M) THEN: 10 MIN AMRAP 5 PULLUP 5/5 SIDE PLANK HOLD WITH ONE LEG LIFT 5 PUSHUP 5 DBL KETTLEBELL PUSHUP TO LSIT (Bigger KB will be better for balance) 5 FAST BODY WEIGHT SQUAT(no weight) 5/5 KB ALTERNATING LUNGE AND UNDER FRONT LEG PASS (Keep posture upright.) (KX single KB 20W/35M) (Modify with pulsing lunge or omit exercise.) 5 SITUP THEN END WITH: 1 MIN FARMER CARRY (KX 53+W/80+M) FRIDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up 20-30 Lower Pull (LIFT) Strength - Sumo Deadlift RTR 3 reps When you find your heaviest weight do 5 sets of 3 reps 30-45 WOD (KX 53+W/80+M) 15 Single KB Deadlift + Plank Jump Back (Hands on KB handle and hop back into plank, then hop forward) 5 Frog Hop forward & Backward (1 rep) 10 Single KB Deadlift + Plank Jump Back 10 Frog Hop forward & Backward (1 rep) 5 Single KB Deadlift + Plank Jump Back 15 Frog Hop forward & Backward (1 rep) 10 Single KB Deadlift + Plank Jump Back 10 Frog Hop forward & Backward (1 rep) 15 Single KB Deadlift + Plank Jump Back 5 Frog Hop forward & Backward (1 rep) SATURDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up 20-30 Horizontal Pull Strength - 5 rounds 15 TRX Back fly 15 DBL KB Bent over row 30-45 WOD 15 Minute ASCENDING AMRAP: 1,2,3... R/L TRX Power Pull 1,2,3...Knees to Elbows or V-up 1,2,3... Wall Balls (KX 14W/20M) 10,20,30 Jump Rope (KX 5,10,15 ..DBL UNDER)
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