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) (CREATE YOUR OWN) STRENGTH: Take time to describe exercise RTR Squat Have clients Run the Rack on the KB front squat. Once they reach their 8 rep max, have them repeat 4x. Have them superset with 10 Max Effort TRX Jump Squats if they're feeling ambitious. WOD: 15 minute AMRAP 3 pullup 6 pushup 12 squat 15 swing 250m run SQUAT CHALLENGE OVER 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) 10 min STRENGTH: Partner Pushup ladder. REPS: 2-4-6-8-10-8-6-4-2 When they are not doing pushups they will hold a plank. Partner A PUSHUP Partner B Hold Plank WOD: 3 Rounds 1 min at each station. No rest between stations. They should work so hard at each station that they NEED that 1 min rest. Wall Ball Sumo Deadlift Highpull Toes to Bar or V-Up Dbl KB Push Press Rower 1 Min Rest RUN/ROW CHALLENGE DAY 1 250 m run or row time (write it down so you can compare times later.) 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: TGU 1 rep max 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: 6 Min AMRAP 5 Burpee Pullup 10 Side V Up (ea side) 15 Dbl Under or 75 jump rope 250M Run or row 6 Min AMRAP 10 KB Strict Highpull 10 TRX Row or pullup 10 TRX Jump Squat 250M Run or row RUN/ROW CHALLENGE DAY 2 500 m run or row time (write it down so you can compare times later.) *2 250m laps 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) STRENGTH: 10 Min (Descending Rest) Swing Workout Have clients preform Swings at these intervals. Make sure they put their bell down if they start losing form or feel low backs. Should take about ten minutes. -First 5 rounds- 30 on/ 30 off -Then- 30/25 30/20 30/15 30/10 30/5 30 WOD: 3 rounds for time 33 Burpees 33 Wall balls 33 Jumping Jacks RUN/ROW CHALLENGE DAY 3 750 m run or row time (write it down so you can compare times later.) *three 250m laps 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) STRENGTH: Pullup 1 REP MAX Have clients work up to a ORM on the pullup. Scale accordingly. Repeat top set 4x Have clients do weighted pullups if body weight it to easy. WOD: Mini AMRAPS 4 Min AMRAPS 10 DBL KB CLEAN AND PRESS 10 dbl unders or 50 Jump rope 4 min AMRAP 20 DBL KB THRUSTERS (make it easier by only using one Kettlebell) 10 SUPER MAN 4min AMRAP 10/10 Jump Lunges (scale up by adding a kettlebell) 20/20 Bicycles RUN/ROW CHALLENGE DAY 4 1000 m run or row time (write it down so you can compare times later.) *four 250m laps 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: Walking Lunge / Box Jump
One time FAST! 25 DBL Unders or 100 Jump Rope 20 Touch Jumps 20 Pull-ups 10/10 Snatches 50 Dbl Unders or 250 Jump rope 20 Burpees (no p.u.) 25 Pull-ups 10/10 Snatches 75 Dbl Unders or 375 jump rope 20 Full Burpees 30 Pull-ups 10/10 Snatches RUN/ROW CHALLENGE DAY 4 1000 m run or row time (write it down so you can compare times later.) *five 250m laps
1 Comment
5/11/2018 08:31:07 pm
I am not yet an expert that's why I have to choose my battles wisely! It's not that I am so picky with all the challenges I've been selecting lately, but box jump is still very difficult for me. I do'nt think I can pull off it this early because I haven't done burpees in my life. I need more training first to familiarize with the movement and secret techniques I should know. I know I can reach that point anytime soon. With the right guidance and self-confidence, I know I'll reach that point.
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