MONDAY
BASIC MOBILITY (5 MIN) DOWELS STRETCH (5 MIN) WARMUP:SKILL WORK:
12 Minute AMRAP: 10 TRX ATOMIC PUSHUP https://www.youtube.com/watch?v=Wp6-x5Tg2gk 10 LEG LIFT CEILING STOMP 10 Wall Ball SITUP 1 LAP HANDSTAND WALK OR 5 WALL WALK + PUSHUP 200m Sprint (just make it a short run, make 'em move FAST). 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: CORE:
Partner Chipper: (Each person has a cap of 10 reps and must do 10 reps before their partner can go. Each student must rest while their partner is performing their exercise) 180 Situps 100 box overs 100 KB swings 20 WALL WALK OR HANDSTAND PUSHUP 100 Double Unders or 300 Rope Skips 4 Laps (both partners must run the lap together!) WEDNESDAY BASIC MOBILITY (5 MIN) DOWELS (5 MIN) SPECIFIC WARM-UP (5-10MIN) STRENGTH: STRENGTH: DBL KB CLEAN
WOD: THE RUDY BENCHMARK (FOR BEST TIME) 7 ROUNDS 10 SNATCHES R 10 SNATCHES L 10 STRICT PULLUP (NO KIP) 10 BURPEE BOX JUMP 250M RUN THURSDAY BASIC MOBILITY (5 MIN) DOWELS (5 MIN) SPECIFIC WARM-UP (5-10MIN) STRENGTH: Incorporate into warm-up: 2 Rounds: - 10 Bar Scapular retractions (Click here for a demonstration) - 10 scapular wall slides (Click here for a demonstration) STRENGTH: (Cut off after 10 minutes) PULL-UPS: Partner up! -Demonstrate a pull-up and show everyone how to activate their lats by sliding their shoulder blades toward their glutes. An example is given in the video above. -Make everyone try a pull-up if they haven't done one before. -Then, make sure everyone is partnered up for the following pull-up modifications:
30 Russian Swings --- 4 Rounds: 10 KB Clean Thruster 10 CAL ROW OR AIRDYN BIKE OR 20 DBL UNDERS --- 30 Russian Swings FRIDAY MOBILIZE TOGETHER AS A GROUP BASIC MOBILITY (5 MIN) DOWELS (5 MIN)dynamic stretch SPECIFIC WARM-UP (5-10MIN) STRENGTH: L-Sits with Yoga Blocks (Scale appropriately)
Run 1 Lap 20 Sit-ups 30 Double Unders or 90 singles 50 FAST Air Squats 30 Double Unders or 90 singles 20 Sit-ups 1 Lap over head waiter carry (like farmer carry but over head with 2 kb) SATURDAY BASIC MOBILITY (5 MIN) DOWELS (5 MIN) SPECIFIC WARM-UP STRENGTH: 7 minute EMOM (Every Minute On the Minute) 3 Heavy Squats 5 Burpees **have your class warm up their squats first and find their ideal weight before you start your EMOM. Incorporate some dowel work and bodyweight squats into your warm up** WOD: (For Time) 50 Double unders or 150 Singles --- then: 6 rounds: 3R/3L Snatches 6 BALL SLAM 6 SUPERMAN 3 LUNGE AND HALO R 3 LUNGE AND HALO L 1 LAP FARMER CARRY ---- then: 2 Laps run or 500m row
1 Comment
11/26/2017 06:26:20 pm
I wasn't aware of these types of exercises. I was too focused on the basic weightlifting exercises, that I forgot about the core practices. I'm really intrigued by these different and unique set of exercises. I now know what I'll be doing during the weekend, and I'll surely be finishing all these workout routines. I don't expect to finish them in one go, but I do hope that I can achieve most of them.
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