MONDAY
BASIC MOBILITY (5 MIN) DOWELS (5 MIN) SPECIFIC WARM-UP (5-10MIN) LIFT: Russian High Pull (10 minutes) RTR with Russian High Pulls in sets of 5. Maintain good swinging form and make sure their elbows stay above the kettlebell. (No flaccid kettlebell at the top of the high pull!) WOD: 4 CIRCUITS: 1ST: 60 SEC ON/ 30 SEC OFF 2ND: 40 SEC ON/ 20 SEC OFF 3RD: 30 SEC ON/ 15 SEC OFF 4TH: 20 SEC ON/ 10 SEC OFF Double Unders (Mod: jump rope) Plank Up/Downs Ball Slams High KneesJanuary CHALLENGE Bi's & Tri's https://www.youtube.com/watch?v=vnqzOcMvut4 https://www.youtube.com/watch?v=waeN0w5EhQY 5 min EMOM 5 kb wide cup curl 5/5 Supine kb crossbody extension TUESDAY BASIC MOBILITY (5 MIN) DOWELS (5 MIN) SPECIFIC WARM-UP (5-10MIN) LIFT: LAWNMOWER ROWS 5-5-5-5-5-5-5-5 Perform 8 sets of 5R/5L rows. This notation means that they have 8 total sets to work up to an 5 rep max. If they find their max, stay heavy for the remaining rounds. Tell clients not to waste their time with a bunch of small weights if they have are strong. WOD: 400m Run (Longer run than usual. Maybe two laps if necessary) 24R/24L Mountain climbers 16 thrusters 8 Pull-ups 250m Run (Normal Lap) 30R/30L mountain climbers 19 thrusters 9 Pull-ups 100m Dash (Short fast run) 36R/36L mountain climbers 22 thrusters 10 Pull-ups January CHALLENGE Bi's & Tri's 3 sets 15 reps triceps band pulldown 15 reps banded bicep curl WEDNESDAY BASIC MOBILITY (5 MIN) DOWELS (5 MIN) SPECIFIC WARM-UP (5-10MIN) LIFT: TRAVELING LUNGES Warm up to a working max of 8 weighted lunges. Perform 4 sets of 8 reps at the top weight. BEGINNER: Bodyweight or Goblet lunges INTERMEDIATE: Suitcase lunges ADVANCED: Overhead lunges WOD: 15 MINUTE AMRAP: 10 H.R. Push-ups 14 abmat sit-ups 10 Deep Ring/trx Rows (seriously challenging) 14 Alt. Clean n' Press 10 Goblet Squat 14 Body scissors January CHALLENGE Bi's & Tri's 10,9,8,7,6,5,4,3,2,1 Diamond push-up Trx bicep curl THURSDAY BASIC MOBILITY (5 MIN) DOWELS (5 MIN) SPECIFIC WARM-UP (5-10MIN) LIFT: Double KB Push Press 5-5-5-3-3-3-2-2-2 This is the rep progression from warm up to finish. Try to add weight every round (but don't be stupid about it. If it's too heavy, then it too heavy!). WOD: 12 minute AMRAP 250m run 10 burpees 20 sit-ups 50 double unders (mod: 150 singles) Finisher: 3 minute plank game -Give them different directions every 30 seconds or so: "up on your hands," "Lift your right hand." etc. -If they need to break from the plank, have them do 20 Jumping Jacks, and then resume their planks. January CHALLENGE Bi's & Tri's 50 reps Dips 50 reps chin-up FRIDAY BASIC MOBILITY (5 MIN) DOWELS (5 MIN) SPECIFIC WARM-UP (5-10MIN) LIFT: TOES TO BAR (8 MIN EMOM) -Complete 5-7 toes-to-bar, every minute, on the minute, for 8 minutes. WOD: 7 MINUTE TIMER: 250m run, then: AMRAP for the remainder of the 7 minutes: 50m Farmer Carry 10R/10L TRX Power Pulls 12 Deadlifts 14 V-ups 16 Wall Balls When the timer is done, repeat one more time! January CHALLENGE Bi's & Tri's 8 rounds 20on 10off alternat each round Trx chest tap Trx over head tricep ext SATURDAY BASIC MOBILITY (5 MIN) DOWELS (5 MIN) SPECIFIC WARM-UP (5-10MIN) LIFT: One-leg Deadlifts RTR with 3 reps of the OL deadlifts for about 10 minutes. If you reach the top weight, start back at the bottom and work you're way up again. WOD: 20 min time cap 1 round "THE TALIA" 2- running Laps 20- Toes to Bar ( Int: knees to elbow B- knees to as far as possible or V-ups) 7 R&L- One legged squats (I- TRX assist B- 2 legs) 150- Jump Rope 15 R&L- Snatch (I- High Pull B- Swing) 25- Weight overhead sit-up (I- weight on chest B- normal sit-up) 25- Burpees 10- Pull-ups (I- Rings B- Rows) 20- Dead Lifts 76- Mountain Climbers 15- Push-ups 30- Jump Lunges 3- short Sprints January CHALLENGE Bi's & Tri's 3 rounds 20 trx muscleup 20 hammer curl
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