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MONDAY
WARM UP CLASS AS A GROUP WITH BASIC MOBILITY (5 MIN) DOWELS STRETCH (5 MIN) SPECIFIC DYNAMIC WARM-UP STRENGTH: 10 MIN PARTNER LEG RAISE &THROW BE CAREFUL OF YOUR BACK!!!! One partner lays on the ground holding the other partners ankles The other partner throws their legs. 20 THROWS THEN SWITCH After both have gone the run together and start again. https://www.youtube.com/watch?v=2owf3NTjGzk WOD 15 MIN AMRAP 20 WALL BALL SITUP 250M RUN 10 TOES TO BAR 100 JUMP ROPE OR 25 DOUBLE UNDERS 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) 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 O.A STRICT PRESS RIGHT 3 O.A. STRICT PRESS LEFT 4 SNATCH SWING SWITCH or 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 . WEDNESDAY BASIC MOBILITY (5 MIN) DOWELS (5 MIN) SPECIFIC WARM-UP (5-10MIN) STRENGTH: 10 MIN HORIZONTAL PULL 10 reps TRX ROW FROM GROUND OR TRX ROW WITH FEET ON EXERCISE BALL (Have people take their time trying to accomplish the best rows for 10 reps, they do not have to bust them out.) THEN 10 STACKING PLANKS REPEAT AS MANY TIMES AS POSSIBLE IN 10 MIN. BENCHMARK WOD!! Christa Get as far through the list as you can in 20 minutes, seriously cut them off at 20 minutes! Beginner 10 Lunges (per leg) 20 Wall Ball (8 LB Women /10 LB Men) 30 One Arm Swing (15 LB Women/ 20 LB Men (15 r /15 L) 40 Pushups (Kneeling Chest to Yoga Block Women, Kneeling Chest to Ground Men) 50 Touch Jumps (like burpee but with no jumping back and forth just touch ground and then jump) 40 Pushups (Kneeling Chest to Yoga Block Women, Kneeling Chest to Ground Men) 30 One Arm Swing (15 LB Women/ 20 LB Men (15 r /15 L) 20 Wall Ball (8 LB Women /10 LB Men) 10 Lunges (per leg) Intermediate 10 Jump Lunges (per leg) 20 Wall Ball (10 LB Women /12 LB Men) 30 One Arm High Pull (20 LB Women/ 35 LB Men (15 r /15 L) 40 Pushups (Kneeling Chest to Ground Women, Full Chest to Yoga Block Men) 50 Burpees (No Pushup) 40 Pushups (Kneeling Chest to Ground Women, Full Chest to Yoga Block Men) 30 One Arm High Pull (20 LB Women/ 35 LB Men (15 r /15 L) 20 Wall Ball (10 LB Women /12 LB Men) 10 Jump Lunges (per leg) Advanced 10 Weighted Jump Lunges (per leg, 20lb Women, 35lb Men) 20 Wall Ball (12 LB Women /12 LB Men) 30 One Arm Snatch (35 LB Women/ 50 LB Men (15 r /15 L) 40 Pushups (Full Chest to Yoga Block Women, Full Chest to Ground Men) 50 Burpees (Chest To Ground On Every Rep) 40 Pushups (Full Chest to Yoga Block Women, Full Chest to Ground Men) 30 One Arm Snatch (35 LB Women/ 50 LB Men (15 r /15 L) 20 Wall Ball (12 LB Women /12 LB Men) 10 Weighted Jump Lunges (per leg, 20lb Women, 35lb Men) THURSDAY BASIC MOBILITY (5 MIN) DOWELS (5 MIN) SPECIFIC WARM-UP (5-10MIN) 10 MIN STRENGTH: 5X5 Squats -Run the Rack until you find your max set of 5. Then perform 4 more rounds of 5 reps. WOD 20 min cutoff 21-18-15-12-9-6-3 Single Leg Step up hold kb L Single Leg Step up hold kb R Wall Ball over the shoulder slam ball throw L over the shoulder slam ball throw R FRIDAY MOBILIZE TOGETHER AS A GROUP BASIC MOBILITY (5 MIN) DOWELS (5 MIN) SPECIFIC WARM-UP (5-10MIN) 10 MIN Alternating shoulder Press - Run the rack working on alternating press for 5 reps right and left. For advanced clients have them master the bottoms up version of the alternating press. 5X AT TOP KB R & L 15 MIN Death By Burpee THRUSTERS!! - Do one set of burpee Thrusters at the top of each minute for 15 minutes and increase each set by 1 rep until you aren't able to make it in the 1 minute. Once you can’t make it anymore work back down. *Start everyone out on 6 reps. (EXAMPLE: 6 reps, 7 reps, 8, 9, 10, 11, 12, 13, 14, 15, 16FAIL, 15, 14, 13, 12) SATURDAY BASIC MOBILITY (5 MIN) DOWELS (5 MIN) SPECIFIC WARM-UP STRENGTH:“Core Galore” 30 sec on 15 sec off of: One Arm Hover plank Right One Arm Hover Plank Left V ups Hipups Right Chinees Hipups Left Leg Lifts Plank With a knee lift (spiderman plank) Situps Hollow Body Rocks Bicycles Superman Rocks Mountain Climbers WORKOUT: AMRAP 15 Minutes: 9 Deadlifts 12 Push-ups 15 Box Jump\ s
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