 MONDAY
BASIC MOBILITY (5 MIN) squat mobility tips DOWELS (5 MIN) SPECIFIC WARM-UP (5-10MIN) 2 ROUNDS 20/10 Seated Hip roll Alternating GSW Traveling butt kickers X walk R X walk L STRENGTH: Squat 10 MIN WATCH THIS FOR TIPS it's really helpful. Run the rack and then Complete 3 rounds 5 rep max dbl kb squat or goblet squat. WOD: 15 min AMRAP Add 2 reps each round! (Wall sit time doesn't change) 30 sec single leg wall sit r (MODIFY 1 MIN BOTH FEET ON GROUND) 30 sec single leg wall sit L 10 ab mat Sit Ups (MODIFY Deadbugs or no ab mat) 10 WALL BALL (KX 14w/20m) 10 KB Clean R to reverse lunge R (MODIFY Separate movements) (KX 25w/44m) 10 KB Clean L to reverse lunge L 250m ROW 5 MIN STRETCH OR FOAM ROLL ____________________________________ TUESDAY: BASIC MOBILITY (5 MIN) DOWELS (5 MIN) SPECIFIC WARM-UP (5-10MIN) 3 rounds 20/10 Scapular pushup scorpions Sit up Inch worms STRENGTH: Press (H) 10 MIN DBL KB CHEST PRESS HIPS ELEVATED RTR to top weight of 5 reps. 3 SETS OF 5 REPS at top weight. WOD: (18 minute cutoff) REPS: 9 - 15 - 21 - 15 - 9 (TGU DOES NOT CHANGE IN REPS) H.R. Push-ups (MODIFY hands on box) KB Swing (KX 35w/53m) 1 TGU R (KX 35w/53m) 1 TGU L 250m RUN 5 MIN STRETCH OR FOAM ROLL ______________________________________ WEDNESDAY: BASIC MOBILITY (5 MIN) DOWELS (5 MIN) SPECIFIC WARM-UP (5-10MIN) 2 rounds 1 LAP Butt Kickers 1 Lap Side Slides 1 Lap Karaoka 1 Lap Traveling Burpee STRENGTH Core 8-10 MIN 5X10 Weighted Sit-ups + 2 minute PERFECT plank WOD: 20 MINUTE AMRAP: 25 Thrusters (2 hands, 1 Kettlebell) (KX 35w/53m) 25 TRX T 25 V-ups or Deadbugs 25 Sumo Deadlift High Pulls (KX 35w/53m) 25R/25L Single leg glute bridge 25R/25L Grass Hoppers 25R/25L Side Plank Hip Lift RUN 250m 5 MIN STRETCH OR FOAM ROLL ____________________________________ THURSDAY BASIC MOBILITY (5 MIN) DOWELS (5 MIN) SPECIFIC WARM-UP (5-10MIN) 5 MIN AMRAP 10 Glute Bridges 2/2 Alternating side lunges 20 Banded Good mornings 10 trx hamstring curl STRENGTH 10 min Dbl KB DeadLift / KB Swing
WOD: HAPPY HALLOWEEN!!! FOR BEST TIME: 10 Burpee 31 KB SWING (KX 35w/53m) 10 Burpee 31 BOX JUMP (KX 20w/22m) 10 Burpee 31 DBL KB PUSH PRESS (KX 25w/44m) 10 Burpee 31 PULL UP 10 Burpee 31 BALL SLAM (KX 15w/20m) 10 Burpee 31 DBL KB SNATCH (KX 20w/40m) 5 MIN STRETCH OR FOAM ROLL ___________________________________ FRIDAY: BASIC MOBILITY (5 MIN) DOWELS (5 MIN) SPECIFIC WARM-UP (5-10MIN)Partner up with dowels. One dowel per team. 1. Partner A does touch jumps while partner B does 10 shoulder rolls and switch. 2. Partner A does 5 lateral shoulder rolls in each direction while Partner B does spider planks switch 3. Partner A does 10 good mornings while partner B does high knees. Switch 4. Partner A does 10 overhead squats while partner B does mtn climbers. Switch STRENGTH Pull (V) 10 min 10min Hang and hold (to help with pullup strength) DEAD HANG DEMO 20 rounds of 15 sec on//20 sec off The entire class will jump up and hold their chins over the bar for 15 seconds, if they are not strong enough to hold their chin over the bar for 15 sec, they can practice 15 seconds of Negatives. If anyone drops their chin below the bar the entire class gets to do 5 burpees.(remember to stop the timer during burpees) WOD: 8 min AMRAP: choose 3 kbs Light, medium & heavy. Swing Each KB and then Sprint! 15 Light kb swing 10 Medium kb swing 5 Heavy kb swing 2x SPRINT! 7 Minute AMRAP Of 5 Pullup (add 1 rep each round) 1 Lap Lunges (if possible use heavier weight each lap trainer chooses lap distance) AFTER wod complete 10 Burpee pullups and one run. 5 MIN STRETCH OR FOAM ROLL ___________________________________ SATURDAY: BASIC MOBILITY (5 MIN) DOWELS (5 MIN) SPECIFIC WARM-UP (5-10MIN) 5 MIN ONLY GIVE OUT A FEW DOWELS 10 Shoulder Rolls, 10 Good Mornings, Have whoever doesn’t have a dowel lunge until a dowel is free. 20-30 Strength Lunge Front Rack Reverse Lunges RTR then 5 sets of 5R/5L Front Rack Reverse lunges on heaviest weight. 30-45 WOD 5 rounds (20 MIN CUTOFF) for best time of with partner: Each partner must do all reps of each exercise, they cannot move on the next exercise until they have both finished their reps. Only one partner can work at a time. The partner “resting” must hold a static squat. If the static squatter stands up before their partner puts down the weight they both must do 10 burpees. Trainer gets to call out teams who are not holding the squat. 5 OA Snatch Right + LUNGE L (KX 25w/44m) 5 OA Snatch Left + LUNGE R 30 DBL KB Suitcase Deadlift (KX DBL KB 35w/53m) 5 MIN STRETCH OR FOAM ROLL
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