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MONDAY
BASIC Isolated / Compound Joint MOBILITY (5 MIN) \ DOWELS STRETCH (5 MIN) Technique and Form Warm Up (choose according to the day’s workout) STRENGTH: Push up/ Trx Row / jump squat ladder party! Find a partner: ROUND ONE Partner A does 2 pushups while partner B does 2 TRX rows, repeat by adding one rep each round and get up to 6 pushups for beginners, 8 pushups for intermediate and 10 pushups for advanced . ROUND TWO. Start over at 2 reps of the push up this time substitute jump squats for the trx rows. Get as far as you can in remaining time.. high five as necessary. WOD: 2 rounds for time: 250m Run/Row 25 pullups 250m Run 25 pushups 250m Run 25 v ups 250m Run 25 goblet squats PLANK CHALLENGE EXTRA CREDIT: 3 MIN PLANK NO REST 30 sec PLANK WITH PARTNER SITTING ON YOU 30 sec PLANK 30 sec PLANK WITH PARTNER SITTING ON YOU 30 sec PLANK 30 sec PLANK WITH PARTNER SITTING ON YOU 30 sec PLANK 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: 10 min of 5 rounds: Farmers carry 1 minute, plank 1 minute. For advanced clients have them try the one arm farmers carry (30 sec each arm) make sure they stay stabilized and solid through their midline. WOD: RUN – THEN, 3 rounds for time: 15 toes to bar 15 hollow body rock 15 situps 15 burpees ** after 3 rounds finish with another run PLANK CHALLENGE EXTRA CREDIT: 3 MIN PLANK NO REST 1 MIN 2 people stacked on Forearm plank https://www.youtube.com/watch?v=beR5WD12Jfo 1 MIN 1 person stacked on 1 MIN Forearm plank WEDNESDAY MOBILIZE TOGETHER AS A GROUP BASIC MOBILITY (5 MIN) DOWELS (5 MIN) dynamic stretch & WARM UP STRENGTH: 10 min RTR on the KB dead swing for 8 reps. Repeat top set for 3 rounds. WOD: 5 rounds: 20 squats 10 kb high pull right 10 kb high pull left 20 goblet walking lunges 250 m run 4 MIN PLANK NO REST Make it harder by having arm and leg out https://www.youtube.com/watch?v=T_Ayr1rUslM 30 sec Partner Plank hand holdL 30 sec Partner Plank hand holdR 30 sec Partner Plank hand holdL 30 sec Partner Plank hand holdR 30 sec Partner Plank hand holdL 30 sec Partner Plank hand holdR 30 sec Partner Plank hand holdL 30 sec Partner Plank hand holdR THURSDAY BASIC MOBILITY (5 MIN) DOWELS (5 MIN) SPECIFIC WARM-UP (5-10MIN) STRENGTH: 10 min Pullup - have clients do a ladder with a little rest in between, start at 2, go up by 1 all the way to 10 (if they can, scale as necessary, as well as add weight for advanced) If there is still time have them start over at 2 reps and work the ladder again with a chin up WOD: AMRAP: 10 TRX Muscle up 10 ball slam 10 Grasshoppers 10 Burpees box jump 4 MIN PLANK NO REST https://www.youtube.com/watch?v=9GMR84A1IcM 1 Min Wheelbarrow pushup plank 1 Min Wheelbarrow pushup plank 1 Min Rotating side plank 1 Min Rotating side plank FRIDAY MOBILIZE TOGETHER AS A GROUP BASIC MOBILITY (5 MIN) DOWELS (5 MIN)dynamic stretch SPECIFIC WARM-UP (5-10MIN) WARMUP: STRENGTH: 10 min RTR on the walking lunge WOD: 10 min EMOM of : 6 deadlifts 6 push press 6 jump squats or box jumps Finish with a 8 rounds 20 on //10 off of skaters 5 MIN PLANK NO REST 30 sec Plank and roll ball to partner 30 sec Sideways Plank walk 5 right 5 left 30 sec Plank and roll ball to partner 30 sec Forward and backward plank walk 5 rep 30 sec Plank and roll ball to partner 30 sec Sideways Plank walk 5 right 5 left 30 sec Plank and roll ball to partner 30 sec Forward and backward plank walk 5 rep 1 Min Plank High Five SATURDAY BASIC MOBILITY (5 MIN) Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Upper body dynamic stretch https://youtu.be/yKjfZaLAf48 DOWELS (5 MIN) WARM-UP of choice STRENGTH: RTR for 5 reps on the one arm press – repeat top set 2 times, then RTR one last time bottoms up style WOD: 3 rounds for time 10 snatch right 10 snatch left 20 kb swings 5 wall walks 20 wall balls 5 MIN PLANK NO REST 1 Min Plank with feet on partners knees as they wall sit 1 min Burpee 1 Min Plank with feet on partners knees as they wall sit (switch partner) 1 min Burpee 1 min Plank Leg Lifts SUNDAY 1/28/18 REST or 5 min plank on forearm or straight arm.
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