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MONDAY
BASIC MOBILITY (5 MIN) Isolated / Compound Joint Mobility. DOWELS (5 MIN)Technique and Form Warm Up (choose according to the day’s workout) SPECIFIC WARM-UP (5-10MIN) Complete 3 rounds (not for time - use it to warm up) 10 Push Ups 10 Walking Lunges 20 PVC Pass Throughs 10 Cal Row/100m Run STRENGTH: Double KB Chest Press + 10 HR push-ups -Run the rack with 5 reps of double chest press. When you achieve your top weight, superset you chest press with 10 hand-release push-ups. Try to go directly from you chest press into your push-ups, and save the rest till after the superset. If you need to, create a time cap appropriate to the fitness level of your class. 15 min WOD: 2 rounds for time: Run/Row 250m 25 pullups Run 250m 25 pushups Run 250m 25 v ups Run 250m 25 goblet squats (KX 40W/60+M) Back Strength CHALLENGE 2 rounds 10 Bent over row 20 band pull aparts TUESDAY BASIC MOBILITY (5 MIN) Isolated / Compound Joint Mobility. DOWELS (5 MIN)Technique and Form Warm Up (choose according to the day’s workout) SPECIFIC WARM-UP (5-10MIN) (CREATE YOUR OWN) or 5 minute AMRAP of: 5 Pull Ups or TRX Row 5 Burpees 20 PVC Pass Throughs 10 Wall Balls 15 min STRENGTH: : Core Circuit 4 Rounds (30 seconds exercise, 10 seconds rest) 1) Hanging Leg Raises 2) One-leg Hip Bridges R 3) Weighted Sit-ups 4) One-leg hip bridges L WOD: 3 Rounds. 1 minute per exercise. Perform as a circuit. -Jump Rope (good opportunity to practice DU) -Sumo Deadlift High Pull (KX DBL 25W/DBL 53M) -Alternate 3R/3L Lawnmower Rows (KX 35W/53M) -Ball Slams (KX 15W/30M) -Reverse plank Back Strength CHALLENGE 3 rounds 15 trx row 250m row WEDNESDAY BASIC MOBILITY (5 MIN) Isolated / Compound Joint Mobility. DOWELS (5 MIN)Technique and Form Warm Up (choose according to the day’s workout) SPECIFIC WARM-UP (5-10MIN) Complete 4 rounds (not for time - use it to warm up) 10 Push Ups 15 Air Squats 10 Box Step ups 5 Inch Worms 10 KB Swing STRENGTH: 5 Min Ascending EMOM (KX DBL 35W/ DBL 53+M) (NO SWING CLEAN) 6 DBL KB cleans 8 DBL KB cleans 10 DBL KB cleans 12 DBL KB cleans 14 DBL KB cleans WOD: “Run To The Hills” For time with 20 minute cutoff: (KX 35W/53M) 250m run 20 One Arm Snatches Right 250m run 20 One Arm Snatches Left 250m run 20 Burpees 250m run 20 One Arm Thrusters Right 250m run 20 One arm Thrusters Left 250m run 20 Jump Lunges 250m run 20 One Arm Swings Right 250m run 20 One Arm Swings Left 250m run 20 Jump Squats 250m run Back Strength CHALLENGE 8 rounds 20/10 trx back fly THURSDAY BASIC MOBILITY (5 MIN) Isolated / Compound Joint Mobility. DOWELS (5 MIN)Technique and Form Warm Up (choose according to the day’s workout) SPECIFIC WARM-UP (5-10MIN) (CREATE YOUR OWN) Complete 3 rounds (not for time - use it to warm up) 5 Scapular retractions 10 Push Ups 10 Double Unders / 40 Skips 10 Wall Balls STRENGTH: Vertical Pull Strength - Work On One Of The Exercises For 10 Minutes (really focus on getting them to the next level safely) BEGINNER - Pullup Negitaves (Goal Is 3 Slow Reps To Bottom) INTERMEDIATE - Bodyweight Pullups (Goal Is 5 Reps For 5 Sets) EXPERT - Weighted Pullup (Max Weight For 1 Rep Goal Is 2-30lb Women/2-50lb Men) WOD: Get As Far As You Can Through The List In 15 Minutes (Cut Off At 15 Min) (KX 35W/53M) 100 Rope Skips (20 DU) 50 Over head KB Swings (KX 35W/53M) 80 Rope Skips (16 DU) 40 High Pulls Right (KX 35W/53M) 40 High Pulls Left 60 Rope Skips (12 DU) 30 Swings Right (KX 35W/53M) 30 Swings Left 40 Rope Skips (8 DU) 20 Bottoms up press Right (KX 20W/35M) 20 Bottoms up press Left 20 Rope Skips (4 DU) 10 Pullups 10 Pushups 100 Rope Skips (20 DU) Back Strength CHALLENGE 3 rounds 10 good morning with kb held at chest 20 swimmers FRIDAY BASIC MOBILITY (5 MIN) Isolated / Compound Joint Mobility. DOWELS (5 MIN)Technique and Form Warm Up (choose according to the day’s workout) SPECIFIC WARM-UP (5-10MIN) (CREATE YOUR OWN) or 6 minute AMRAP of: 15 Butterfly Sit Ups 20 PVC Pass Throughs 10 Cal Row/100m Run 5/5 Iron cross 5/5 Scorpion STRENGTH: TRAVELING LUNGES 5X12 6R/6L Lunges. Only 5 rounds TOTAL. Do not run the rack for 10 minutes. If the find their max weight, stay at the weight. WOD: (for time) 30 Box Over (KX 20'W/24'M) --- 4 Rounds: 10 DBL KB thrusters (KX 25W/40M) 10 Burpees (must clap hands above head) --- 15/15 Reverse O.H. DBL KB LUNGE (KX DBL KB 20W/35M) Back Strength CHALLENGE 5 rounds 1 lap farmer carry 10 bent over back fly 10 banded lat pulldown SATURDAY BASIC MOBILITY (5 MIN) Isolated / Compound Joint Mobility. DOWELS (5 MIN)Technique and Form Warm Up (choose according to the day’s workout) SPECIFIC WARM-UP (5-10MIN) (CREATE YOUR OWN) Or 6 minute AMRAP of: 15 Air Squats 5 Touch Jumps 10 Wall Balls 5 Frog planks STRENGTH: 7 minute EMOM (Every Minute On the Minute) 3 Heavy KB 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 20 MIN CUTOFF **MAX EFFORT!!! SPRINT** **FOR ADVANCED STUDENTS, OFFER 4 ROUNDS EACH** 3 ROUNDS: SHORT SPRINT 15 ABMAT BUTTERFLY SIT-UPS 10 Box Jump REST 1 MINUTE 3 ROUNDS: 15 DIPS 12 DBL KB Bent over row Back Strength CHALLENGE 5 min EMOM ascending reps start at 5 pullups and add 3 reps every round
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