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MONDAY WARM UP CLASS AS A GROUP WITH BASIC MOBILITY (5 MIN) DOWELS STRETCH (5 MIN) SPECIFIC DYNAMIC WARM-UP WARMUP:5 minutes of agility and ladder work STRENGTH Goblet Lunge and Planks (5 mins) Have one partner perform a max set of Lunges while partner #2 must hold a HARD plank. THEN Pullup holds and Mountain Climbers (5 mins) Have one partner hold the top of a pullup while partner #2 must complete 50 mountain climbers. WOD "Tyler Bro" 25 minute Chipper Set - Must complete all exercises in 25 mins, can alternate exercises at choice (may want little pieces of scratch paper to keep track) Beginner 5 Laps Running 50 Kettle Bell Swings (20w / 35m) 50 Jump Touches 75 Body Weight Squats 75 Sit Ups 300 Rope Skips Intermediate 7 Laps Running 50 TOTAL One Arm Snatches (20w / 35m) - 25 each arm 50 Burpees (no pushup) 75 Bodyweight Jump Squats 100 Sit Ups 400 Rope Skips Advanced 10 Laps Running 50 Double Snatches (kettlebell each arm) (double 20's / double 35's) 50 Full Burpees 75 Goblet Jump Squats (15w / 35m) 125 Sit Ups 500 Rope Skips TUESDAY GET THE CLASS IN A CIRCLE AND HELP THEM GET TO KNOW EACH OTHER DURING BASIC MOBILITY (5 MIN) DOWELS (5 MIN) SPECIFIC WARM-UP (5-10 MIN) STRENGTH: 5 REPS Double KB STRICT Press - Run the rack working on the Double Press. For advanced clients have them master the bottoms up version of the double press. WOD: LUCKY #7 - 7 Rounds of the following exercises for 7 reps each. 7 Vups 7 Snatches Right 7 Snatches Left 7 Burpees 7 Pullups WEDNESDAY BASIC MOBILITY (5 MIN) DOWELS (5 MIN) SPECIFIC WARM-UP (5-10MIN) STRENGTH: “Core Galore” 40 sec on 10 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 WOD: 15 MIN AMRAP KB SWING & WALL CHAIR + RUN- · Partner A Does 20 Swings while Partner B does a wall chair. When partner A finishes they switch. Then… · Both run 1 lap (if one partner is much faster, they do jumping jacks till “B” finishes the run) THURSDAY BASIC MOBILITY (5 MIN) DOWELS (5 MIN) SPECIFIC WARM-UP (5-10MIN) STRENGTH: Squat/Lunge - For 15 minutes squat for 5 reps Followed by 1 lap of the walking lunge with weight. Add weight each round alternating between the squat and lunge. WOD: 25MIN CUTOFF 3 ROUNDS 10 KB CLEAN AND SQUAT R (35LB W//53LB M) 20 JUMP ROPE OR DBL UNDER 10 KB CLEAN AND SQUAT L (35LB W//53LB M) 20 JUMP ROPE OR DBL UNDER 15 DIPS 20 JUMP ROPE OR DBL UNDER 15 CHINUP 20 JUMP ROPE OR DBL UNDER FRIDAY MOBILIZE TOGETHER AS A GROUP BASIC MOBILITY (5 MIN) DOWELS (5 MIN)dynamic stretch SPECIFIC WARM-UP (5-10MIN) STRENGTH: TRX T,Y,I https://www.youtube.com/watch?v=MneTrtvfycE 10 MIN EMOM PARTNER A: TRX 3REPS T, 3 REPS Y, 3REPS I PARTNER B: 5 KB HALO R&L SWITCH WOD 15 MIN CUTOFF 10 MIN AMRAP 1 LAP BEAR CRAWL SLAM BALL TOSS https://www.youtube.com/watch?v=QOv4Ue5T8fY 15 OH KB SWING REVERSE SLAM BALL TOSS https://www.youtube.com/watch?v=-MPFZAys4l0 5 MIN AMRAP 30 V-UP 10R/10L SIDE PLANK HIPLIFT 10 CEILING STOMPS SATURDAY BASIC MOBILITY (5 MIN) DOWELS (5 MIN) SPECIFIC WARM-UP STRENGTH: 5 REPS KB SWING, FLIP AND SQUAT https://www.youtube.com/watch?v=iwcPZ59_uJE SUPERSET WITH 5R/5L BOX STEP UP 3 SETS @ TOP WEIGHT WOD: 7 minute AMRAP of: PLANK & RUN - Partner A runs 250m while Partner B does plank when partner A returns they switch. continue for 12 minutes making sure the planks are done perfectly. 7 minute AMRAP of: WALL CHAIR & JUMP ROPE - Partner A holds a wall chair while Partner B does 100 rope skips. MONDAY WARM UP CLASS AS A GROUP WITH BASIC MOBILITY (5 MIN) DOWELS STRETCH (5 MIN) SPECIFIC DYNAMIC WARM-UP WARMUP:5 minutes of agility and ladder work STRENGTH Goblet Lunge and Planks (5 mins) Have one partner perform a max set of Lunges while partner #2 must hold a HARD plank. THEN Pullup holds and Mountain Climbers (5 mins) Have one partner hold the top of a pullup while partner #2 must complete 50 mountain climbers. WOD "Tyler Bro" 25 minute Chipper Set - Must complete all exercises in 25 mins, can alternate exercises at choice (may want little pieces of scratch paper to keep track) Beginner 5 Laps Running 50 Kettle Bell Swings (20w / 35m) 50 Jump Touches 75 Body Weight Squats 75 Sit Ups 300 Rope Skips Intermediate 7 Laps Running 50 TOTAL One Arm Snatches (20w / 35m) - 25 each arm 50 Burpees (no pushup) 75 Bodyweight Jump Squats 100 Sit Ups 400 Rope Skips Advanced 10 Laps Running 50 Double Snatches (kettlebell each arm) (double 20's / double 35's) 50 Full Burpees 75 Goblet Jump Squats (15w / 35m) 125 Sit Ups 500 Rope Skips TUESDAY GET THE CLASS IN A CIRCLE AND HELP THEM GET TO KNOW EACH OTHER DURING BASIC MOBILITY (5 MIN) DOWELS (5 MIN) SPECIFIC WARM-UP (5-10 MIN) STRENGTH: 5 REPS Double KB STRICT Press - Run the rack working on the Double Press. For advanced clients have them master the bottoms up version of the double press. WOD: LUCKY #7 - 7 Rounds of the following exercises for 7 reps each. 7 Vups 7 Snatches Right 7 Snatches Left 7 Burpees 7 Pullups WEDNESDAY BASIC MOBILITY (5 MIN) DOWELS (5 MIN) SPECIFIC WARM-UP (5-10MIN) STRENGTH: “Core Galore” 40 sec on 10 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 WOD: 15 MIN AMRAP KB SWING & WALL CHAIR + RUN- · Partner A Does 20 Swings while Partner B does a wall chair. When partner A finishes they switch. Then… · Both run 1 lap (if one partner is much faster, they do jumping jacks till “B” finishes the run) THURSDAY BASIC MOBILITY (5 MIN) DOWELS (5 MIN) SPECIFIC WARM-UP (5-10MIN) STRENGTH: Squat/Lunge - For 15 minutes squat for 5 reps Followed by 1 lap of the walking lunge with weight. Add weight each round alternating between the squat and lunge. WOD: 25MIN CUTOFF 3 ROUNDS 10 KB CLEAN AND SQUAT R (35LB W//53LB M) 20 JUMP ROPE OR DBL UNDER 10 KB CLEAN AND SQUAT L (35LB W//53LB M) 20 JUMP ROPE OR DBL UNDER 15 DIPS 20 JUMP ROPE OR DBL UNDER 15 CHINUP 20 JUMP ROPE OR DBL UNDER FRIDAY MOBILIZE TOGETHER AS A GROUP BASIC MOBILITY (5 MIN) DOWELS (5 MIN)dynamic stretch SPECIFIC WARM-UP (5-10MIN) STRENGTH: TRX T,Y,I https://www.youtube.com/watch?v=MneTrtvfycE 10 MIN EMOM PARTNER A: TRX 3REPS T, 3 REPS Y, 3REPS I PARTNER B: 5 KB HALO R&L SWITCH WOD 15 MIN CUTOFF 10 MIN AMRAP 1 LAP BEAR CRAWL SLAM BALL TOSS https://www.youtube.com/watch?v=QOv4Ue5T8fY 15 OH KB SWING REVERSE SLAM BALL TOSS https://www.youtube.com/watch?v=-MPFZAys4l0 5 MIN AMRAP 30 V-UP 10R/10L SIDE PLANK HIPLIFT 10 CEILING STOMPS SATURDAY BASIC MOBILITY (5 MIN) DOWELS (5 MIN) SPECIFIC WARM-UP STRENGTH: 5 REPS KB SWING, FLIP AND SQUAT https://www.youtube.com/watch?v=iwcPZ59_uJE SUPERSET WITH 5R/5L BOX STEP UP 3 SETS @ TOP WEIGHT WOD: 7 minute AMRAP of: PLANK & RUN - Partner A runs 250m while Partner B does plank when partner A returns they switch. continue for 12 minutes making sure the planks are done perfectly. 7 minute AMRAP of: WALL CHAIR & JUMP ROPE - Partner A holds a wall chair while Partner B does 100 rope skips.
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