MONDAY
BASIC MOBILITY (5 MIN) DOWELS (5 MIN) SPECIFIC WARM-UP (5-10MIN) (CREATE YOUR OWN) STRENGTH: Bottoms Up Press
WOD: 5 Rounds of 15 OA Swings L 15 OA Swings R 10 OA Thrusters L 10 OA Thrusters R MONDAY DAY 26 BURPEE CHALLENGE EXTRA CREDIT: 10 MIN EMOM ROW 10 CAL 5 OVER ROWER BURPEE TUESDAY: BASIC MOBILITY (5 MIN) DOWELS (5 MIN) SPECIFIC WARM-UP (5-10MIN)WARMUP OPTION STRENGTH: TURKISH GET UP WARMING UP THE TGU Have clients work up to a safe max in the Turkish Get Up by doing only one rep on each side, then going up in weight. Once they reach their ORM, have them repeat 3x. Make sure they start on their non-dominant side. WOD: 5 Min AMRAP (AS FAST AS YOU CAN) 5 Burpee Pullup 10 Side V Up (ea side) 15 Dbl Under (OR 30 SINGLES) AFTER ONE 250M Run 5 Min AMRAP (AS FAST AS YOU CAN) 10 KB Highpull 10 TRX Row 10 TRX Jump Squat FINISH WITH ONE 250M Run TUESDAY DAY 27 BURPEE CHALLENGE EXTRA CREDIT: 3 MIN AMRAP 3 BURPEES 3 AIR SQUATS WEDNESDAY: BASIC MOBILITY (5 MIN) DOWELS (5 MIN) SPECIFIC WARM-UP (5-10MIN) 10 min double under skill practice OR JUMP ROPE BACKWARDS https://youtu.be/iZamtJlKKt4 STRENGTH: RTR Run The Rack For 10 Minutes Perform 10 Reps Each Single Kettlebell Sumo Deadlift WOD: 15 Minute Ascending AMRAP Of: (Perform 3 rep on the first round, 4 on the second and keep increasing each round by 1 rep until time is up. The symbol 10X indicates you multiply the reps by 10 etc. for any other number) -MANMAKERS -KB Windmill R ( https://youtu.be/6651sjanpxI ) -KB Windmill L -Rope Skips (+10X each round)or D.U. (+5X each round) WEDNESDAY LAST DAY 28 BURPEE CHALLENGE EXTRA CREDIT: 100 BURPEES FOR TIME!! THURSDAY BASIC MOBILITY (5 MIN) DOWELS (5 MIN) SPECIFIC WARM-UP (5-10MIN) WARMUP OPTION STRENGTH: ONE ARM SPLIT ROW RTR on the split row 5 reps x 5 sets at the top WOD: 10 min EMOM: 8 Jump Lunges 8 Hollow body rock 8 Wall balls AFTER: Finish with 5 min of partner sprints THURSDAY DAY 1 PULLUP CHALLENGE EXTRA CREDIT:
FRIDAY: BASIC MOBILITY (5 MIN) DOWELS (5 MIN) SPECIFIC WARM-UP (5-10MIN)WARM UP OPTION STRENGTH:4 BEGINNER PROGRESSIONS Pistol 3 REPS R/L(trx assisted, bench assisted, partner assist or no assistance) have clients try each way – unless they are a pistol master already.. – and work on the different techniques for 10 minutes. WOD: 4 rounds of: 5R/5L one leg shin tap right and left 10 Thrusters (single bell) Then: 30 VUPS Then: 4 rounds of: 5R/5L Snatch right and left 5R/5L REVERSE LUNGE Then: 20 VUPS FRIDAY DAY 2 PULLUP CHALLENGE EXTRA CREDIT: 3 ROUNDS 5 BURPEE PULLUP 5 CHINUP SATURDAY: BASIC MOBILITY (5 MIN) DOWELS (5 MIN) SPECIFIC WARM-UP (5-10MIN) STRENGTH: DBL KB CHEST PRESS 10 MIN EMOM EVEN MIN: 10 DBL KB CHEST PRESS ODD MIN: ALTERNATE BETWEEN, PARTNER FAST BURPEE BALL PASS OR SITUP BALL PASS WOD: 2 rounds FAST for time 10 v ups 10 trx row 15 Ball slam 15 trx jump squat 20 wall balls 20 pull-ups 25 swings 25 situps SATURDAY DAY 3 PULLUP CHALLENGE EXTRA CREDIT: 15 PULLUP SUNDAY DAY 4 REST or 5 min of PULLUPS. Count how many you can get
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