MONDAY -
0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up 2-3 Rounds 10 Plank step up to squat 10 raised glute bridge w/ heel taps (R/L) 10 walk out push ups 20-30 Strength Squat 5 Rounds- Super set 10-12 KB Goblet Squat + 30 second overhead static squat hold (bodyweight or w/ dowel, towel, etc) 30-45 WOD 15 Min AMRAP 8 R/L SA KB clean, squat, press 8 R/L Tall plank with KB reach & pull to opposite foot 10 R/L Single leg v-up (KB optional) 15 plank jack w/ mountain climber TUESDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique Warm Up: 30on/10off x3 Serratus Push Ups Hollow Body rock Plank shoulder taps Dead bugs 20-30 Strength Horizontal Press Triple Set 4x 10R/10L Single Arm Kettlebell Chest press 10 Kettlebell Diamond Push ups 20 Seal Jacks 30-45 WOD CHIPPER!! you have to chip away at in order to finish IN ANY ORDER YOU CHOOSE (20 MIN TIME CAP) 1 round 10 Handstand push-ups (or practice kicking up to handstand) or pike pushup 20 V-Ups 30 Push Ups 40 Burpees no PU 25/25 Sit Outs 30/30 Kb Snatch (KX 35W/53M) 70 KB swings 80 Sit-ups 45/45 Side Goblet lunge (KX 20W/30M) 100 Frog jumps WEDNESDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 2 ROUNDS (12 min) 45 on / 15 off Sprawl https://www.youtube.com/watch?v=nfPM4S24chs Fast feet Squat jax (jumping jack with squat) Broad Jump + Back Pedal Forward/Back lunge R Forward/Back lunge L 20-30 Core Strength 1x through (8 Min) 1 min on each exercise Seated AB Circle (v-sit) R Seated AB Circle (v-sit) L MTN Climber on forearms cross body knee to elbow (Drunken Mtn Climbers) 30 sec REST Forearm Plank with Alt. Leg lift Lateral Leg scissor Supine Crossbody toe touch (starfish crunch) 30 sec REST Russian V-Tuck Twist 30-45 WOD: 15 Min AMRAP 6 Goblet squat with Bicep curl at bottom to goblet press with Tricep ext at top https://www.instagram.com/p/B9MKsarB8cz/?igshid=kqx0gw2zb91w 3/3 (Start Kneeling) Bicep curl to Press//Lunge to Standing with KB overhead. (Alternate legs every rep) 6/6 KB Snatch 6/6 KB Single arm Chest Press 30/30 sec one leg hop forward and backward THURSDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique 10MIN Warm Up: 30on/10off 3x High knees Inch Worm Burpees ( inch worm with a hop forward instead of walking hands back ) Glute bridge hold 20-30 Strength Power Lift Deadlift 4 sets RDL Tempo (3 down/ 3 Pause/ Explode up 10 reps Conventional Deadlift 30-45 WOD Ascending AMRAP 3,4,5,6,7… 3 KB Plank Hop Out/Bent Row/Dead Swing https://www.instagram.com/p/B-HTGX4jJyV/?igshid=howv4wz6ivpe 3 Burpees 3R/3L Single leg DL/Clean to Lunge (Can be done with one arm or two arms) https://www.instagram.com/p/BRBmeB1FeaR/?igshid=1gwdcw4htgta FRIDAY - 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique Warm Up:2-3 Rounds 12 elbow plank w/ rotation 8 R/L ½ Turkish get up (no weight) 12 hollow body rock 20-30 Strength Vertical Pull 4-5 Rounds - Superset 10-12 R/L SA KB Floor clean + 12 strict high pulls 30-45 WOD 4 Min AMRAP 10 Push up to T 10 KB Chest press 10 KB Alt Halo 4 Min AMRAP 10 Goblet Squat 10 R/L Reverse lunge (KB optional) 10 Weighted Hip Thruster 4 Min AMRAP 10 Elbow plank Hip Lift 10 Coffin Sit ups 10 R/L Sprinter Sit ups SATURDAY 0-15 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 6 rounds EMOM Odd Min: 10 squat, 10 buttkicker, 10 touch jump, 10 situp Even Min: 1 min Plank 15-25 Strength Lunge SUPERSET! 24-20-16-12-8 KB Forward Lunges 12-10-8-6-4 Navy Seal Burpee https://www.youtube.com/watch?v=jgndJU0qCtc 25-45 WOD 5 ROUNDS 50 ON// 10 OFF (20 min)
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