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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) STRENGTH: L-Sits with Yoga Blocks (Scale appropriately)
Run 250m Lap 20 Sit-ups 30 Double Unders or 150 singles 50 Air Squats 30 Double Unders or 150 singles 20 Sit-ups 50m Lap over head waiter carry (like farmer carry but over head with 2 kb)(KX 35W/53M) Back Strength CHALLENGE 2 rounds 500 m row 50 Super man 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) 15 min STRENGTH: 3R/3L KB BENT PRESS The bent press is an amazing exercise that aids in thoracic mobility, shoulder strength and stability, and allows you to press a great amount of weight overhead. http://breakingmuscle.com/kettlebells/how-to-do-a-proper-bent-press-with-a-kettlebell-or-barbell Step 1 - Clean KB Step 2 - Rack KB Step 3 - Bend The bend has a simultaneous corkscrew (your body moving toward the front and the weight moving behind). As you start the bend, most of the weight will be driven into the back leg. As you move under the kettlebell, the weight eventually transfers to the opposite leg. The goal of this movement is to move away and underneath the weight. If you were to look at only the weight (and the forearm), you would see it in the same position. Some people can lock out the arm with the bend. Others might need to squat a little to get completely locked out. It depends on your body type. The goal is to get under the weight and not press it out. Thus, you may need to squat a little to get under it completely. During the bend, you will keep your gaze on the weight. Step 4 - Stand Up With the Weight After the arm is completely extended, you will do a slight corkscrew (opposite of the way down) to stand with the weight overhead. Step 5 - Return the Weight to the Ground 30-45 MIN WOD 15 MIN CUTOFF (KX 35W/53M) BUY IN: 5R/5L KB WINDMILL https://www.youtube.com/watch?v=ITSmgn_BQgY 3 ROUNDS 20 CAL ROW OR BIKE or Ski ERG 10 SNATCH R 10 SNATCH L 10 BOX JUMP (KX 20in W/ 24inM) 10 T2B BUY OUT: 2 100M RUNNING LAPS WITH MEDBALL OVER HEAD (modify for members) (KX 14W/20M) Back Strength CHALLENGE 3 rounds 15 bent over row 15 wide trx 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) (CREATE YOUR OWN) STRENGTH: CORE 2 minute - Navy Seal Sit Up Test: Remind students of correct Sit Up form, then have students partner up and perform the most situps they can in 2 minutes 3 ROUNDS 30 SEC ON// 20 SEC OFF TRX PIKE KB SITUP AND OVER HEAD PRESS (KX 20W/35M) PLANK (TRX PLANK OR EXERCISE BALL TO MAKE IT HARDER) WALL BALL SITUP (KX 14W/20M) WOD: 15 MIN AMRAP 5 HANDSTAND KICK UP OR 1 WALL WALK 20 TRX MTN CLIMBER 10 BOX OVERS (KX 20in W/ 24inM) 20 ABMAT SITUP 10 KB LEGS UP STRAIGHT TOE TOUCH (KX 20W/35M) Back Strength CHALLENGE 3 rounds 10 good morning with kb held at chest 20 swimmers 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) Skill: 10 min double under skill practice https://youtu.be/iZamtJlKKt4 STRENGTH: Lower Pull Strength - Run The Rack For 10 Minutes Perform 10 Reps Each (really focus on getting them to the next level safely) BEGINNER - Single Kettlebell Sumo Deadlift (Goal is 50lbs men, 30lb women) INTERMEDIATE - Double Kettlebell Suitcase Deadlift (Goal Is 2-50lb men, 2-30lb women) EXPERT - One Leg Deadlift (Goal Is 2-50lb everyone) WOD: 15 min EMOM ODD MIN: Total of 15 reps (each movement counts as 1 rep. Scale for safety and sill level)(KX 35W/53M) Dbl Swing Dbl highpull Dbl snatch EVEN MINUTE: 15 BALL SLAM (KX 15W/25M) Back Strength CHALLENGE 5 rounds 1 lap farmer carry 10 bent over back fly 10 banded lat pulldown 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) SKILL: The importance of the hip hinge (see below.) https://youtu.be/esGYTeI6r14 8 ROUNDS 20 on 10off Dead swing (SEE BELOW VIDEO) https://youtu.be/1OqP7vZtERo STRENGTH:Horizontal Pull Strength - Work On One Of The Exercises For 10 Minutes (really focus on getting them to the next level safely) BEGINNER - One Arm Row Place Other Hand On Wall For Support (Goal Is 3 Slow Reps To Bottom) INTERMEDIATE - One Arm Split Row (Goal Is 5 Reps With 30lb Women/50lb Men) EXPERT - One Arm 2 Kettlebell Row (Goal Is 5 Reps With 2-30lb Women/2-50lb Men) WOD: 3 Rounds of 5min work 1 min Plank (for 5 min get as many circuits of the exercises as possible then when 5 min runs out stop and hold a 1 min plank. That is 1 round) 20 Situps 15 DBL KB Goblet Thrusters (KX 30W/50M) 10 Pushups 5 Ring Dips (10 box dips) Back Strength CHALLENGE 3 rounds 250 m row 15 TRX I 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) STRENGTH: 5 REPS KB SWING, FLIP AND SQUAT https://www.youtube.com/watch?v=iwcPZ59_uJE SUPERSET WITH 10 GOBLET SQUAT 3 SETS @ TOP WEIGHT WOD 20 MIN CUTOFF 5 ROUNDS 10 TRX SIDE LUNGE 250M ROW 10R/10L LUNGE BALL SLAM https://www.youtube.com/watch?v=ikd-V34_aH4 (KX 15W/25M) 10 WALL BALL (KX 14W/20M) 50m Heavy Farmer Carry (KX 50+W/70+M) Back Strength CHALLENGE 1 round 1000 m row 30 Pullup
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