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MONDAY
BASIC MOBILITY (5 MIN) DOWELS (5 MIN) SPECIFIC Movement Patterning/Technique WARM-UP (5-10MIN) STRENGTH: HORIZONTAL PULL [10 MIN] 3 ROUNDS EACH PARTNER UP A. 10 TRX row negatives B. HOLDS CHIN OVER BAR TIL PARTNER IS DONE [If they cannot have them try but jump back up after they fall] WOD: [5 min] FARMERS WALK Now walk for as long as you can before your grip starts to fail. FOR BEST TIME: REPS 15/10/5 [10 MIN] HANDSTANDPUSHUP OR PIKE PUSHUP T2B BOX JUMPS AB CHALLENGE 80 Crunches 32 Leg Lifts 1min 15 sec Plank --------------------------------------- TUESDAY BASIC MOBILITY (5 MIN) DOWELS (5 MIN) SPECIFIC Movement Patterning/Technique WARM-UP (5-10MIN) STRENGTH: SINGLE LEG SQUAT 10 MIN EMOM Finish reps before the min is over a rest til next min starts. 5R/5L SINGLE LEG SQUAT WITH TRX, CHAIR OR NO ASSISTANCE. WOD: 30/20/10 -WALL BALL (14lbW/20lbM) -Bulgarian split squat (split reps) -KB HIGHPULL (ground to chin) -BALL SLAM (15lbW/25lbM) AB CHALLENGE 85 Crunches 34 Leg Lifts 1min 20 sec Plank --------------------------------------- WEDNESDAY BASIC MOBILITY (5 MIN) DOWELS (5 MIN) SPECIFIC Movement Patterning/Technique WARM-UP (5-10MIN) STRENGTH: DBL KB CHEST PRESS [10MIN] RTR (run the rack)DBL KB CHEST PRESS working up to a 5 rep max. Once at top weight repeat 5 sets of 5 reps. WOD: 5 ROUNDS [15 MIN] 5 TRX PUSHUP (get horizontal to make it hard.) 5 TRX MUSCLEUP https://www.youtube.com/watch?v=yMZGD8NxWt0 5R/5L KB CLEAN AND PRESS (35lbW/53lbM) 1R/1L TURKISH GETUP* from the TOP DOWN (35lbW/53lbM) *After the last clean and press, from the lockout do the down phase of the getup until you are laying down and then get back up. AB CHALLENGE 90 Crunches 36 Leg Lifts 1min 25 sec Plank --------------------------------------- THURSDAY BASIC MOBILITY (5 MIN) DOWELS (5 MIN) SPECIFIC Movement Patterning/Technique WARM-UP (5-10MIN) “THANKSGIVING SAMPLER PLATTER” For Time 5 Rounds of: 5 Pull-Ups 10 Push-Ups 15 Air Squats Then, 4 Rounds of: 8 Handstand Push-Ups or Pike pushup or Seated Shoulder press 15 Kettlebell Swings KX 53lbW/70lbM Then, 3 Rounds of: 15 Box Jumps 15 Hanging Knees-to-Elbows Then, 2 rounds of: 20 Wall-Balls KX 14lbW/20lbM 30 Sit-Ups Then, 1 Round of: 50 Burpees AB CHALLENGE 95 Crunches 38 Leg Lifts 1min 30 sec Plank --------------------------------------- FRIDAY BASIC MOBILITY (5 MIN) DOWELS (5 MIN) SPECIFIC Movement Patterning/Technique WARM-UP (5-10MIN) WARMUP CORE [10 MIN] REP: 30/20/10 -VUPs -Sideplank hiplift R -Sideplank hiplift L -Abmat situp 10 min Strength: Sumo Deadlift High Pulls Run the rack with 10 SDHP till you find a top weight. Stay heavy for 5 total rounds. WOD: [15 MIN] 8 ROUNDS 20SEC ON //10SEC 0FF Do the 3 exercises like a circuit, not separate tabatas. The Exercises: KX (35lbW/53lbM) 1. Clean, Squat, Press L 2. Clean, Squat, Press R 3. Pull over to KB SIT-UP AB CHALLENGE 100 Crunches 40 Leg Lifts 1min 35 sec Plank --------------------------------------- SATURDAY BASIC MOBILITY (5 MIN) DOWELS (5 MIN) SPECIFIC Movement Patterning/Technique WARM-UP (5-10MIN) Strength: Strict Pull-ups Beginner: 6 set of 3 pull-ups negative. Ample rest. Intermediate: 6 sets of 4-5 pull-ups with bands. Advanced: 5-6 sets of 5 pull-ups. WOD: CHIPPER (Do it in any order you choose.)100 Jump Rope or KX 20 Double Under 90 sec L-SIT (90 seconds) do a total of 90 seconds doing an L-sit. Have them break up the time and rest however much they need to in order to achieve this 90 second goal. 80 Burpee Lateral Jumps (over the mat) 70 Sit-up 60 Super man 50 Pull up 40 Handstand Push up or pike pushup or seated dumbell press 30 (15/15) Goblet Box Step-ups KX Single kb 35lbW/53lbM 20 DBL KB Thrusters KX 35lbW/53lbM 10 TURKISH GETUPS KX 35lbW/53lbM AB CHALLENGE 105 Crunches 42 Leg Lifts 1min 40 sec Plank
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