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MONDAY
0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up 20-30 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) 30-45 WOD: 1 Minute At Each Station For Round 1, 40 Seconds At Each Station For Round 2, 30 Seconds At Each Station For Round 3, 20 Seconds At Each Station For Round 4 Of:
3 rounds 15 sec bar hang TUESDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up 20-30 STRENGTH Squats - Run the rack 3x on the Squat for 5 reps (really focus on getting them to the next level safely) BEGINNER - Goblet Squat (Goal Is 5 Deep Reps With 30lb Women/ 50lb Men) INTERMEDIATE - Double Kettlebell Front Squat (Goal Is 5 Deep Reps With 2-30lb Women/2-50lb Men) EXPERT - One Leg Squat (Goal Is 1 Deep Rep With 2-30lb Women/2-50lb Men) 30-45 WOD 10 Rounds For Time Of: (if your class does not want to KBFLOW feel free to break up the exercises.) https://www.instagram.com/p/BuKqL62Haf2/?utm_source=ig_share_sheet&igshid=1lzeiir627p4k 5/5 Alternating Burpee jump back, Clean, Squat, Press, Snatch (set it down and switch hands) 50 Rope Skips (25 Double Unders) GRIP STRENGTH CHALLENGE 8 rounds 20/10 farmer carry WEDNESDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up 20-30 STRENGTH Push Strength - Have everyone partner up for the ladder pushup. Partner A does 2 pushups then Partner B does 2. Then Partner A does 4 and B does 4. Move up in reps each set by 2 until you can’t complete the set. Then restart back at the beginning. If they can get to 10 reps it’s time to move up in difficulty. (really focus on getting them to the next level safely) BEGINNER - Kneeling Pushups (Get them to chest to ground before moving on) INTERMEDIATE - Pushups (Get them to chest to ground before moving on) EXPERT - TRX Pushups (Make it deep and keep the handles low to the ground) 30-45 WOD 15 Minute AMRAP Of: Run 250m 20 Two Hand High Pulls 20/20 Grasshoppers 10/10 Goblet Lunges (or Jump Lunges) GRIP STRENGTH CHALLENGE 3 rounds 15 sec Chin over bar hang THURSDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up 20-30 Strength Hanging Leg Raises - Form 2 lines behind the pullup bars and have them perform a set close to failure of one of the following variations of the hanging leg raise. You should be able to get 3-5 sets in. (Progress to the next exercise when they can do 3 or more sets of 10 reps) BEGINER - Hanging Knee Raises INTERMEDIATE - Hanging Knees To Elbows ADVANCED - Hanging Toes To Bar EXPERT - Strict Toes To Bar (SLOW) 30-45 WOD 20 Seconds On 10 Seconds Off For 8 Rounds Of Each Exercise (NOTE: Finish all 8 rounds of the exercise before moving on to the next) Scale As Necessary: Clean to windmill R next 20 sec do L arm (Alternate sides) Sit up Jump Rope Laying leg lifts over a KB GRIP STRENGTH CHALLENGE 3 rounds 5 snatch r 5 snatch L 50m farmer carry FRIDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up 20-30 STRENGTH Lower Pull Power - Run The Rack For 10 Minutes Perform 10 Reps Each (really focus on getting them to the next level safely) BEGINNER - Kettlebell Swings Two Hands One Bell (Goal is 50lbs men, 30lb women) INTERMEDIATE - Double Kettlebell Swings (Goal Is 2-50lb men, 2-30lb women) EXPERT - Double Kettlebell Snatch (Goal Is 2-50lb men, 2-30lb women) 30-45 WOD Get As Far Through The List As Possible In 15 Minutes: 100 Rope Skips (30 D.U.) 20 TRX Rows or Pull Up 90 Rope Skips (27 D.U.) 20 KB Swings 80 Rope Skips (24 D.U.) 20 Jump Lunges 70 Rope Skips (21 D.U.) 20 One Leg Deadlifts (10 R/10 L) 60 Rope Skips (18 D.U.) 20 TRX Jump Squats 50 Rope Skips (15 D.U.) 20 Bottoms Up Presses (10 R/10 L) 40 Rope Skips (12 D.U.) 20 Wall Balls 30 Rope Skips (9 D.U.) 20 Mountain Climbers (R&L) 20 Rope Skips (6 D.U.) 20 Burpees 10 Rope Skips (3 D.U.) GRIP STRENGTH CHALLENGE 3 rounds 20 sec bar hang SATURDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up 20-30 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) 30-45 WOD 800m Run -Rest 1-minute- 3 Rounds: 10 Pistols (mod: Box or TRX) 10 DBLKB SQUAT 10 DBL KB SWING 30 Double Unders (mod: 150 single unders) 30R/30L Mountain Climbers -Rest 1-minute- 800m Run GRIP STRENGTH CHALLENGE 3 rounds 3 monkey bar across the trx A frame
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