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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) (CREATE YOUR OWN) STRENGTH: Take time to describe exercise RTR on alternating kb strict press for 5 REPs repeat top set 3 times, if time start over RTR bottoms up style. WOD: 3 rounds 10 snatch right and left, 20 KB swings, 20 plank wall touches, 10 burpee wall ball RUN/ROW CHALLENGE 3 ROUNDS 3 SUICIDES 250M RUN OR ROW 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: CORE: - 30 sec of each exercise for 3 rounds, no rest: chinees, Russian twist, flutter kick, plank, side plank hip up (r), side plank hip up (l) ** 1 minute burpee burnout (pushup is optional) WOD: 15 min AMRAP 5/5 TURKISH SITUP 10 GOBLET SQUAT 5/5 TURKISH SITUP 10 V UPS OR T2B 5/5 TURKISH SITUP 10 ROTATIONAL BALL SLAM (5R/5L) RUN/ROW CHALLENGE 3 ROUNDS PARTNER SPRINTS RUN OR 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: RTR on the single leg deadlift with 6 reps – repeat top set 3 times with a set of 10 heavy KB swings in between WOD 21-15-9 reps of DBL KB THRUSTER DIAGONAL TOE TOUCH ONE ARM KB SWING 1 LAP HANDSTAND WALK OR WALKING KICK UPS (FEEL FREE TO MODIFY OR REMOVE FOR YOUR CLASS.) RUN/ROW CHALLENGE (YOU WILL NEED A LONG STRETCH OF ROAD IF YOUR RUNNING. IF YOUR ROWING TRYING TO GET AS MANY METERS AS POSSIBLE.) 5 ROUNDS SPRINT FOR 10 SEC RECOVER (JOG OR WALK BACK TO START) FOR 35 SEC 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: RTR on the ONE ARM SPLIT ROW 5 reps x 5 sets at the top WOD: 10 min EMOM: 8 jump lunges, 8 hollow body rock, 8 wall balls Finish with 5 min of PLANK any one who breaks plank has to do 5 BURPEES RUN/ROW CHALLENGE PARTNER DRAG!! 3 ROUNDS EACH 30 SEC PARTNER A TRYS TO SPRINT WHILE PARTNER B HOLDS THEM BACK WITH A RESISTANCE BAND AROUND THEIR WAIST. 10 SEC TO SWITCH 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: TGU/ Lunge/ Run 15 minute 1 TGU left -at top of TGU, clients will do 1 lap of walking lunges with the bell in the rack position. When they return to their mat, they will "get down". 250m Run Repeat on right side 250m Run WORKOUT: One Time Through FAST must finish top to bottom no breaking up reps 30 Burpees 30 OA High Pull (R) 30 OA High Pull (L) 30 Weighted Jump Lunges 300 Rope Skips -OR- 100 Double Unders RUN/ROW CHALLENGE 3 ROUNDS PARTNER A ROW 150M PARTNER B HOLLOW BODY HOLD PARTNER C HIGH KNEE RUN IN PLACE (IF THERE IS NO PARTNER C, A&B DO HIGH KNEES FOR THE TIME IT TOOK THEM TO ROW.) 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: RTR on the KB chest press, repeat your top set 4 times. WOD: 3 rounds: 5/5 turkish getups, 10 sumo deadlift high pull, 10 pushup, 10 Box over (step up, jump on and over, jump over, crawl just get to the other side.) 1 lap farmer carry RUN/ROW CHALLENGE 2 ROUNDS 10 SIDE STEP OVERS R (CREATE SMALL HURDLES) 10 SIDE STEP OVERS L 250M RUN SUNDAY RUN/ROW CHALLENGE rest or find out your mile run or row time (write it down so you can compare times later.)
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