MONDAY
0-10 Isolated Mobility, Compound Mobility, Movement Patterning/Technique,Lower body dynamic stretch https://youtu.be/xnLaMMIaVZo WARMUP: 1 LAP MONKEY WALK https://www.youtube.com/watch?v=NsX3zsU-G5Q 20 DEAD BUGS 30 LEG LIFTS 20-30min STRENGTH LIFT: SUPERSET 5 TRX HAMSTRING CURL + SUITCASE DEADLIFT 5 reps. RTR to top weight of 5 reps. 5X5 at top weight. WOD: 20 MIN For your best time with challenging weight. RUN 500M 10/10 Goblet Bulgarian split squat (KX 35W/53M) ------------------------- finish 2 ROUNDS (KX DBL 35W/53M) 10 Double Kettlebell Swing 10 Double Kettlebell Snatch 10 Double Kettlebell Front Squat 10 Double Kettlebell Clean and Press 10 H.R. Push Ups (KX no knees on ground) 10 Double Kettlebell Highpulls ---------------------------- then: 10/10 Goblet Bulgarian split squat (KX 35W/53M) RUN 500M AB CHALLENGE 110 Crunches 44 Leg Lifts 1min 45 sec Plank TUESDAY 0-10 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Upper body dynamic stretch https://youtu.be/yKjfZaLAf48 WARMUP: 3 ROUNDS 20 HOLLOW BODY ROCK 20 SUPERMAN ROCK 10 SEC CROW POSE https://www.youtube.com/watch?v=5xrS2fUhN1s 20-30MIN STRENGTH HORIZONTAL PULL: 10 min EMOM ODD & EVEN ODD MIN: 1st,3rd,5th,7th,9th: 8/8 LAWN MOWER ROW (on each arm) and 5 push-ups EVEN MIN: 2nd,4th,6th,8th,10th: 5 tuck jumps and 10 TRX ROW 30-45min WOD: 1 ROUND For BEST time: (20 MIN CUTOFF) Must finish each exercise before moving to the next. Row 1000m or 300 rope skips or 150 DBL Unders 20 KB Clean & press (ON EACH ARM) (KX 35W/53M) 30 Dips Run 500m 30 Overhead KB swings (KX 35W/53M) 20 bent over dbl kb row (KX 35W/53M) 10 Pistols per leg AB CHALLENGE 4 Rounds (30 seconds exercise, 10 seconds rest) 1) Hanging Leg Raises 2) One-leg Hip Bridges R 3) Weighted Sit-ups 4) One-leg hip bridges L WEDNESDAY 0-10 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Upper body dynamic stretch https://youtu.be/yKjfZaLAf48 10-20 WARMUP: 2 rounds 30 seconds squat hold 10/10 Scorpion 10/10 Iron cross 10/10 Box step up 10 light kb swing 20-30MIN STRENGTH SQUAT: Run the rack on the Squat or Pistol for 5 reps https://youtu.be/t7Oj8-8Htyw (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 - (pistol)One Leg Squat (Goal Is 1 Deep Rep With 2-30lb Women/2-50lb Men) 30-45MIN WOD 10 Rounds as fast as possible of: 10 Snatches Right 10 Snatches Left 10 Abmat situps AB CHALLENGE 3 Rounds Wall Walk/ Plank Hold Set a timer at 20/20 seconds. Hold a plank (with feet on wall, if possible). Once the first 20 seconds is up, they will walk their hands towards the wall, holding the handstand position until the bell rings again. They will then walk their hands away from the wall back to the plank position for another 20 secs... You get the idea. This should take 2 mins. -THEN- 8 rounds 20sec on /10sec off Side Vup THURSDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique,Lower body dynamic stretch https://youtu.be/xnLaMMIaVZo Warm Up: 3 ROUNDS 30 ON/10 OFF TRX Pushup KB Overhead Carry Hollow Body Hold 20-30MIN STRENGTH Horizontal Press: RTR for DBL KB 5 reps Chest Press: 5 X 5 reps at top weight 30-45MIN WOD: 3 ROUNDS 10 KB Pull, Catch and Press (start with kb on the ground like a thruster from the ground) 20 Push up 20 sit up 10/10 Renegade row Run or Row 250M (IF SOME ONE FINISHES FIRST THEY GET TO PLANK UNTIL EVERYONE IS DONE) AB CHALLENGE1 min situp THEN REPS 20,16,12,8,4 superman Inchworm Bird dog DBL Leg lift with Ceiling Stomp THEN 1 min Situp FRIDAY 0-10 min Isolated Mobility, Compound Mobility, Movement Patterning/Technique /Upper body dynamic stretch https://youtu.be/yKjfZaLAf48 10-20MIN WARMUP: 3 ROUNDS 5 Push Up to Dip ON KB 5 per direction KB Halos 5 HINDU PUSHUP 20-30MIN STRENGTH CORE:10 min EMOM: 1R/1L Turkish Get-up (only let them choose a weight that allowed them to finish the minute) -then- 3X10 weighted sit-ups 30-45min+ WOD: TRICIA's (PEACHMARK BENCHMARK) CHIPPER!!! (22 jump squats every 5 min) 22 Box Jumps (KX 20W/24M) 22 Goblet Squats (pause 3 sec at bottom) (KX 35W/53M) 22 Heavy Dead lift (KX 53W+/70M+) 22/22 Goblet Lunges (KX 35W/53M) 22/22 Bulgarian Split squats (KX 35W/53M) 22/22 Weighted Box Step ups (KX 35W/53M) 22/22 Single Leg Dead lift (KX 35W/53M) 22 Sumo Dead lifts (KX 35W/53M) 22 V-ups AB CHALLENGE8 MINUTE E.M.O.M. - 7 Hanging Leg raises (SEMI SLOW) -Every minute on the minute, perform 7 hanging leg raises. Modifications: Beginner: just raise knees to hip height Intermediate: Raise knees to armpits Hard: Actually touch knees to elbows (for real) Advanced: Touch toes to bar SATURDAY 0-10 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Lower body dynamic stretch https://youtu.be/xnLaMMIaVZo Warm Up: 15R/15L Side Lunges 20 reps TRX Rows 20 reps Superman 20-30Min STRENGTH POWER LIFT: RTR 5 reps dbl kb then at top weight complete 5X5 DBL KB CLEAN 30-45min WOD: PARTNER CHIPPER! --When it is your turn, you have to complete exactly ten reps before your partner can go; you partner has to PLANK while you're going. Also, the way the reps work is each partner end up doing HALF of the number of reps listed. Example: Partner A does reps 1-10, then Partner B does 11-20, then partner A does 21-30. So on, so forth. Half fun! 60 Hollow Body Rocks 80 WALL BALL 100 KB Swings 120 KB Squats 140 V-UP 160 BALL SLAM 4 laps (each partner does 2 laps in the end. You partner planks while the wait for you) AB CHALLENGE 30/20/10-AB MAT SITUP -OBLIQUE VUP (FULL REPS ON EACH SIDE) -VUP -SWIMMERS
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