|
MONDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up Warm-up game tic tac toe with medball 20-30 Strength Power Lift 10MIN - RTR 3x, 5R/5L KETTLE BELL CLEAN FROM THE GROUND. Choose single or double kettle bell. Work up to heaviest kettle bell clean with great form. No rounding in the upper back. Shoulders always packed. Feet screwed into the ground. When standing hips should be directly over hips (think plank.) 30-45 WOD 16 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 Wall Ball TUESDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up Warm-up game Tag (your rules) -SKILL: ENGAGING SHOULDERS AND UPPER BACK. 5 rounds 15 sec on/10sec rest Hanging (on bar) scapular recreations. Practice packing and unpacking shoulders. 5 rounds 15 sec on/10off Bent over dowel rows 20-30 Vertical Pull Strength PULLUP NEGATIVES with Partner pullups Reps 1,2,3,4,5,6,7,8,9, 10.Take turns working up to 10 reps Beginner: TRX Intermediate: Use bands Advanced: weighted 30-45 WOD 1 time fast 1 min FLUTTER KICKS 100 Frog Jumps 90 KB SWING 80 (40/40) SITOUTS 70 KB HIGHPULL 60 OH KB SWING 50 DBL UNDERS or 250 JUMP ROPE 40 (20/20) KB Mtn Climber 30 (15/15) KB WINDMILL 20 BALL SLAM OR BATTLE ROPE SLAM 10 DBL KB PUSHUP TO LSIT WEDNESDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up WARM-UP:game dodge ball (your rules.) -8 Tabata rounds of pulsing lunge. 20-30 Lunge Strength - 3X Run the rack (RTR) Split Squat Lunge stance (no foot on box) 5R/5L reps. When you reach your top weight, back to the beginning of the rack and work your way back up again. Stress the importance of a tight core. 30-45 WOD 12 min EMOM 3 ROUNDS 1 MIN: 5R/5L Single KB HIGHPULL from ground (KX 35w/53m) 1 MIN: 5 WALL WALK OR 10 HANDSTAND PUSHUP 1 MIN: 5R/5L GOBLET ROCKING LUNGE (rocking= foward + reverse lunge is 1 rep) (KX 35w/53m) OR no weight for best movement 1 MIN: 10 TRX ATOMIC PUSHUP demo https://www.youtube.com/watch?v=yiha6FrvGXY (modify to reg pushup with knee drive or KB Chest press) THURSDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up Warm-up game musical chairs 20-30 Vertical Press Strength KB Strict Press 4 sets x 8 reps Increase weight off of previous weeks. KB Palms Facing Strict Press 3 sets x 12 reps Farmers Carry 4 sets x 20 sec on // 10 sec PLANK :20 carry, done as a superset with plank 30-45 WOD 10 ROUNDS 5 SITUP 5 TRX L-SIT CHINUP 5 TOES TO BAR or KNEES TO NAVEL tips https://www.youtube.com/watch?v=_03pCKOv4l4 50M KB O.A. Waiter Carry (R arm 25m/ L arm 25M) FRIDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up Warm-up game CAPTURE THE FLAG -SKILL: KIPPING learning the superman & hollow body hold to help with KIPPING PULLUPS. Keep tight while rolling over to switch pose. 5 rounds 15 sec hollow body hold then roll over holding right 15 sec superman hold 20-30 Core Strength 10 min 100 Dead Bug 100 Bird Dog 1 Min Plank 30-45 WOD SET A TIMER: 3 rounds of 3 min on//1 min hollow hold RUN 150m 1 lap Alligator or bear crawl crawl demos https://www.youtube.com/watch?v=0gW31LNyiCA 12 DBL KB clean from ground and squat 12 Box jump over or step up over 12 (hold) V sit with leg lifts SATURDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up 20-30 Lift Strength Conventional Dead lift 3 sets x 5 reps touch and go, only tempo is :3 lowering to the floor Sumo Dead lift 3 sets x 6 reps 30-45 WOD 1 Minute at each station with no rest between stations for 4 rounds: (rest 1 min between rounds)
0 Comments
Leave a Reply. |
|
Check out ALL the fun |
Locations |
|
