MONDAY
BASIC MOBILITY (5 MIN) DOWELS (5 MIN) SPECIFIC WARM-UP (5-10MIN) 20-30 minSTRENGTH: CORE two EMOM’S try to pace and work through the whole minute 4 min EMOM: even minute – diver sit ups, odd minute/ swings 4 min EMOM: even minute – burpee, odd minute/ diagonal toe touch Rest a minute Then one minute of max sit ups 30-45 min: WOD: 4 rounds: 20 goblet squats, 15 TRX rows, 10 v ups, 5 hanging knees to elbow, run Kettlebell swing CHALLENGE 250 KB SWING (KX 35W/53M) ____________________________________ TUESDAY: BASIC MOBILITY (5 MIN) DOWELS (5 MIN) SPECIFIC WARM-UP (5-10MIN) 20-29 min: STRENGTH: DEAD SWING 8 reps, RTR for advanced clients don’t let them start with the 15lb’s.. When they hit their top weight have them repeat 6 more times with 5 jump squats in between sets 30-45 min: WOD7 min partner AMRAP: Partner A does 15 TRX rows wile Partner B air squats *Run together (preferably holding hands) between AMRAPS ;) 7 min partner AMRAP Partner A does 10 clean and push press, partner B holds a plank Kettlebell swing CHALLENGE 250 KB SWING (KX 35W/53M) ______________________________________ WEDNESDAY: BASIC MOBILITY (5 MIN) DOWELS (5 MIN) SPECIFIC WARM-UP (5-10MIN) STRENGTH :Partner chin up (palms facing your face) Perform 5-10 sets of 5 chin ups. If too easy add some weight. For beginners, pair them together and have hanging partner cross their ankles, while partner squats down and helps them up (ankles/feet push off of partners hands..) 30-45 min:WOD: GABE BENCHMARK 1/2 mile run 40 Burpees 30 Pullups 20 Box Jumps 10 Snatches 40 Burpees 10 Snatches 20 Box jumps 30 Pull Ups 40 Burpees 1/2 Mile Run Kettlebell swing CHALLENGE 250 KB SWING (KX 35W/53M) ____________________________________ THURSDAY BASIC MOBILITY (5 MIN) DOWELS (5 MIN) SPECIFIC WARM-UP (5-10MIN) 20-30 min: STRENGTH Partner walking lunges. Partner A lunges, partner B planks. Get creative with different planks each round 30-45 min: WOD:3 rounds for time: 10 snatch (each side) 20 swings 5 wall walks 20 wall balls Kettlebell swing CHALLENGE 250 KB SWING (KX 35W/53M) ___________________________________ FRIDAY: BASIC MOBILITY (5 MIN) DOWELS (5 MIN) SPECIFIC WARM-UP (5-10MIN) 20-30 min: STRENGTH RTR on the One Arm Press/ 5 reps, repeat top set 3 times. Then go back to lightest weight and work on the bottoms up press. 30-45 min: WOD:Run, then: 50 reps of : swings, sit ups, jump squats, burpees, wall balls ( depending on your class and level – may be a chipper, trainer choice!) Finish with a Run Kettlebell swing CHALLENGE 250 KB SWING (KX 35W/53M) ___________________________________ SATURDAY: BENCH MARK! BASIC MOBILITY (5 MIN) DOWELS (5 MIN) SPECIFIC WARM-UP (5-10MIN) 20-30 min: STRENGTH 5 Min Plank Test
WOD: Alternating Side Plank to Pushup Tabata. http://www.youtube.com/watch?v=o2Qek4N2ea8 This woman's pret-ty classic! -THEN- 5 Rounds 250m Run 20 Swings 15 TRX Jump Squats 10 Burpees 5 Pullups Kettlebell swing CHALLENGE REST YOU MUST, IF STRONGER IS WHAT YOU HOPE TO BE.
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