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MONDAY
WARM UP CLASS AS A GROUP WITH BASIC MOBILITY (5 MIN) DOWELS STRETCH (5 MIN) SPECIFIC DYNAMIC WARM-UP (5-10MIN) Warm Up Suggestions: 3 rounds of 5 reps. sprinters hip stretches, side lunges, hindu pushups STRENGTH: (10 MIN) Pistol (trx assisted, bench assisted, partner assist or no assistance) have clients try each way – unless they are a pistol master already.. – and work on the different techniques for 10 minutes. https://www.youtube.com/watch?v=1-Yuq9pD7JY 5 SETS OF 5 REPS OF THEIR MOST DIFFICULT VERSION. WOD 15 min CUTOFF: 18 rounds (weight should be challenging) REPS 1-2-3-2-3-4-3-4-5-4-5-6-5-6-7-6-7-8 Double clean (2x53#M)(2x35#W) Goblet squat (2x53#M)(2x35#W) IF YOU HAVE TIME AB CARDIO FINISHER!! 1 MIN SITUP BURNOUT TRY FOR 100 TABATA BATTLE ROPE JUMPING JACKS 8 ROUNDS 20 ON/ 10 OFF TUESDAY GET THE CLASS IN A CIRCLE AND HELP THEM GET TO KNOW EACHOTHER DURING BASIC MOBILITY (5 MIN) DOWELS (5 MIN) SPECIFIC WARM-UP (5-10 MIN) warm up hindu pushups, rocking planks, plank scapular rectractions, shoulder packing. STRENGTH: HORIZONTAL PRESS PUSHUPS AND ABS 2 ROUNDS OF (10 MIN)
5 rounds For rounds 2 through 5 swap out pull-ups for (ROUND 2)push-ups, (ROUND 3) sit-ups, (ROUND 4)squats, and (ROUND 5) double unders OR JUMPROPE. 20x Pull-ups 10x Deadlifts 20x Pull-ups 10x Burpees 20x Pull-ups 10x Walking KB lunge 20x Pull-ups 10x KB thrusters 20x Pull-ups WEDNESDAY BASIC MOBILITY (5 MIN) DOWELS (5 MIN) SPECIFIC WARM-UP (5-10MIN) 4 Min AMRAP 20 Situps 20 Plank Wall Touches (Touch wall with alternating hands. Keep spine neutral and core intact) 4 Min AMRAP 20 Mtn Climbers 10 Side plank hip ups STRENGTH: CORE TGU/ TSU Have clients do 5 TGU on the left side, then 5 TSU on the left. Then both on the right. Repeat with increasing weight til they reach a safe max. WOD:(20 MIN) 5 rounds DBL KB Chest press 3-6-9-12-18 Sumo deadlift high pull 18-15-12-9-6-3 End wod with 400m run THEN 1 MIN Toes to bar Burnout! Make sure they count their reps! THURSDAY BASIC MOBILITY (5 MIN) DOWELS (5 MIN) SPECIFIC WARM-UP (5-10MIN) Warm Up Suggestions: Shoulder rolls, Overhead squats, Overhead Lunges, Jumping jacks, sprinter stretch and hamstring flexibility. Skill:10 min double under skill practice https://youtu.be/iZamtJlKKt4 STRENGTH: LIFT Run The Rack For 10 Minutes Perform 5 Reps Each(really focus on getting them to the next level safely) BEGINNER - Single Kettlebell Sumo Deadlift (Goal is 50lbs men, 30lb women) INTERMEDIATE - Double Kettlebell Suitcase Deadlift (Goal Is 2-50lb men, 2-30lb women) EXPERT - One Leg Deadlift (Goal Is 2-50lb everyone) WOD: 15 Minute Ascending AMRAP Of: (Perform 3 rep on the first round, 4 on the second and keep increasing each round by 1 rep until time is up. The symbol 2X indicates you multiply the reps by 2 etc. for any other number) -Burpee wall ball -KB Windmill R ( https://youtu.be/6651sjanpxI ) -KB Windmill L -Rope Skips or D.U. (+10X each round) FRIDAY MOBILIZE TOGETHER AS A GROUP BASIC MOBILITY (5 MIN) DOWELS (5 MIN) SPECIFIC WARM-UP (5-10MIN) Warm Up Suggestions: Shoulder rolls, Overhead squats, Dowel presses and strict pulls, anything you can do to get them to activate their lat to bring their elbow from overhead to their hip. Incorporate into warm-up: 2 Rounds: - 10 Bar Scapular retractions (Click here for a demonstration) - 10 scapular wall slides (Click here for a demonstration) STRENGTH: (Cut off after 10 minutes) PULL-UPS: Partner up! -Demonstrate a pull-up and show everyone how to activate their lats by sliding their shoulder blades toward their glutes. An example is given in the video above. -Make everyone try a pull-up if they haven't done one before. -Then, make sure everyone is partnered up for the following pull-up modifications:
WOD: 1 round FAST (WORK FOR FULL 15 MIN IF THEY FINISH EARLY THEY GET TO ROW 40CAL) 50 DOUBLE KETTLEBELL CHEST PRESS 50 RENEGADE ROW WITH PUSHUP 150 JUMP ROPE OR 50 D.U. 50 TOES TO BAR 50 DIPS (RINGS, TRX OR ON A BOX.) 150 JUMP ROPE OR 50 D.U. SATURDAY BASIC MOBILITY (5 MIN) DOWELS (5 MIN) SPECIFIC WARM-UP PLAY A GAME! TAG, DODGE BALL, RED ROVER(5MIN) STRENGTH:Partner Lunges Have clients partner up. A: 5R/5L LUNGES IN PLACE B: rests Switch, and repeat with increasing weight. WOD: 1 TIME THOUGH 1x 10 spinal rock/ burpees 5 ROUNDS 5 Dead SWING 10 Push-ups 1x 10 Spinal rock/ burpees 5 ROUNDS 5 Deadlift 10 TRX rows 1x 10 Spinal rock/ burpees THEN 50 KB SWING
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