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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: Deadlift ***Run the rack with sets of 5 Deadlifts. When you find your max, start over and run the rack 1-2 more times. This should take about 10 minutes*** WOD: 18 MINUTE AMRAP: ***Every 3 minutes, do 5 burpees*** 8 Toes to Bar or V-up 10 Alternating Clean and Press 12 Goblet Box Step-ups 14 Ice Skaters RUN/ROW CHALLENGE 2 ROUNDS 10 SIDE STEP OVERS R (CREATE SMALL HURDLES) 10 SIDE STEP OVERS L 250M RUN 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 Lawnmower Rows ***Run the rack to find a top set of 5 LM rows. Perform 4 sets R/L at your top weight*** WOD: 7 MINUTE AMRAP: 10 RUSSIAN HIGH PULLS 10 GOBLET SQUATS 10R/10L RENEGADE ROW (push-ups, row R, row L) 30 Double Unders (mod: 150 singles) REST 1 MINUTE 7 MINUTE AMRAP: 10 TRX Push-ups 10 TRX Rows 10 TRX Ice Skaters 30 Mountain Climbers 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.) 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: SQUATS -Run the rack with squats is sets of 5. Perform 4 sets of 5 at your top weight. WOD: (2 five minute clocks + 1 final run) 5-minute clock: -Run 250m then, ascending AMRAP for remainder of 5 minutes: 1,2,3... R/L Snatches Box Jumps Ball Slams Butterfly Sit-ups 5-minute clock: -Run 250m then, ascending AMRAP for remainder of 5 minutes: ****start where you left off R/L Snatches Box Jumps Ball Slams Butterfly Sit-ups + Run 250m after final AMRAP 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 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: Double Chest Press + 10 HR push-ups -Run the rack with 5 reps of double chest press. When you achieve your top weight, superset you chest press with 10 hand-release push-ups. Try to go directly from you chest press into your push-ups, and save the rest till after the superset. If you need to, create a time cap appropriate to the fitness level of your class. WOD: 15-minute AMRAP: 1R/1L TGU 5 knees to Elbows (no T2B) 9 Ball Slams 13 Sumo Deadlift High Pulls 250m Row 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 ROUNDSSPRINT FOR 10 SEC RECOVER (JOG OR WALK BACK TO START) FOR 35 SEC 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: L-sit + Turkish Sit-up ***Do 4 tabata rounds of L-sits (or L-sit Practice). After that, have members find a 3 rep max of their Turkish Sit-up R/L. WOD: 2 Rounds: 50 DU 30 Jumping Jacks 50m Sprints Chipper: 50 TRX rows 50 (25R/25L) one-arm thrusters 50 (25R/25L) one-arm swings 50 Body Scissors 2 Rounds: 50m Sprints 30 Jumping Jacks 50 DU RUN/ROW CHALLENGE 3 ROUNDS PARTNER SPRINTS RUN OR 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: One-arm High Pull ***Run the rack with sets of 5 one-arm high pulls. When you find your max, start over and run the rack 1-2 more times. This should be good practice for a challenging move. It should take about 10 minutes*** WOD: 4 Rounds: 50m Heavy Farmer carry 10 Pull-ups 15 Swings 20 Goblet Lunges 25 Sit-ups RUN/ROW CHALLENGE 3 ROUNDS 3 SUICIDES 250M RUN OR ROW 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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