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MONDAY
BASIC MOBILITY (5 MIN) DOWELS (5 MIN) SPECIFIC Movement Patterning/Technique WARM-UP (5-10MIN) SKILL: TABATA L-SIT PRACTICE https://youtu.be/IUZJoSP66HI 10 MIN STRENGTH: RTR Lunges - Start in light weight work up to heaviest. Work on partner walking lunges. Have partner A lunge across the room and back followed by rest while partner B Lunges BEGINNER - Bodyweight or Goblet Lunges INTERMEDIATE - Double Kettlebell Racked Or Suitcase Lunges EXPERT - One Or Two Arm Overhead Lunges WOD: 15 Minute AMRAP Of: 1 min Reverse plank 20 Wall Balls 20 KB Swings 5/5 Goblet Side Lunge 10/10 Side V-up WALL BALL CHALLENGE or AIR SQUAT 220 wall walls --------------------------------------- TUESDAY BASIC MOBILITY (5 MIN) DOWELS (5 MIN) SPECIFIC Movement Patterning/Technique WARM-UP (5-10MIN) STRENGTH: Press Strength - KB Strict Press 4 sets x 10 reps Standing Single Arm KB Strict Press 4 sets x 12 reps 12 on ea side WOD:1 Minute at each station with no rest between stations for 3 rounds KB Swing Bottoms up press R KB Swing Bottoms up press L TRX T Chinees JUMP ROPE or DBL UNDERS Wall Ball Challenge or AIR SQUAT 230 wall walls --------------------------------------- WEDNESDAY BASIC MOBILITY (5 MIN) DOWELS (5 MIN) SPECIFIC Movement Patterning/Technique WARM-UP (5-10MIN) STRENGTH: CORE 10 rounds 20 Seconds On 10 Seconds hollow hold or rest BEGINNER - Lying Leg Raises INTERMEDIATE - V Ups, Legs Stay Up EXPERT - Full V Ups or Slow Toes to bar WOD: 14 min EMOM ODD MIN: Total of 15 reps (each movement counts as 1 rep. Scale for safety and sill level) (beginners should do all swings for 15 reps with single KB) Dbl Swing Dbl highpull Dbl snatch EVEN MINUTE: 15 BALL SLAM WALL BALL CHALLENGE or AIR SQUAT 240 wall walls --------------------------------------- THURSDAY BASIC MOBILITY (5 MIN) DOWELS (5 MIN) SPECIFIC Movement Patterning/Technique WARM-UP (5-10MIN) 10 MIN STRENGTH: Sumo Deadlift 3 sets x 10 reps KB RDL 3 sets x 10 reps WOD: 15 Minute Ascending AMRAP Of: (Perform 1 rep on the first round, 2 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) -MANMAKERS (OR BURPEE) -KB Windmill R ( https://youtu.be/6651sjanpxI ) -KB Windmill L -KB Clean from floor no swing R -KB Clean from floor no swing L -KB SWING /CATCH /SQUAT WALL BALL CHALLENGE or AIR SQUAT 250 wall walls --------------------------------------- FRIDAY BASIC MOBILITY (5 MIN) DOWELS (5 MIN) SPECIFIC Movement Patterning/Technique WARM-UP (5-10MIN) WARMUP BY TEACHING THE HIP HINGE. VERY IMPORTANT. CHECK OUT THIS LINK Strength:HORIZONTAL PULL 10 MIN AMRAP PARTNER A: 5 TRX ROW NEGATIVES (GET LOW. Do a 3 second lower and fast up, 1 sec pause at top.) PARTNER B: PLANK TOGETHER 10 RUSSIAN TWIST BALL PASS (RICKS LOVE SEAT TOILET) WOD: 25 MIN CUTOFF (no rest between circuits) BUY IN: 3 Rounds 10/10 ALTERNATING KB SWINGS 15 WINDMILLS R 15 WINDMILLS L ----------------------------------------- 3 ROUNDS 15 TRX MUSCLE UP or (5 ring/ bar muscle up) 15 KB HIGHPULL SWING 15 RENEGADE ROWS + PUSHUPS DEMO ---------------------------------------------------- BUY OUT: 3 Rounds 20R/20L KB MTN CLIMBERS 15 PIRATE SWINGS (LIGHT WEIGHT AND PIVOT) WALL BALL CHALLENGE or AIR SQUAT 260 wall walls --------------------------------------- SATURDAY BASIC MOBILITY (5 MIN) DOWELS (5 MIN) SPECIFIC Movement Patterning/Technique WARM-UP (5-10MIN) Strength: KB Front rack Squat with TEMPO 3 sets x 6 reps 3330 tempo(:3 down, :3 pause, :3up,:0 at the top) :90 rest between ea set. KB Front rack Squat 3 sets x 12 reps Slightly heavier then weight used on tempo work. :60-:90 rest between ea set. WOD: 5 ROUNDS 10 TRX JUMP SQUAT 250M ROW 5R/5L LUNGE BALL SLAM https://www.youtube.com/watch?v=ikd-V34_aH4 10 WALL BALL 250M RUN WALL BALL CHALLENGE or AIR SQUAT 270 wall walls
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