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MONDAY
BASIC MOBILITY (5 MIN) DOWELS (5 MIN) SPECIFIC WARM-UP (5-10MIN) STRENGTH: RTR Half Kneeling Press Have clients reach a 5 rep max on the Half Kneeling Press. Position is basically the bottom of a lunge with one knee resting on the ground. If left leg is in front, the bell should be in the left hand. Have clients really weight their lead foot and tell them they should feel like they could stand up at any moment. Repeat top set 3X WOD: 15 Min AMRAP 250M Run 20 Wall Balls 10 Burpees CHIN OVER BAR HOLD CHALLENGE 1 pullup + 1 sec pause chin over bar hold 2 pullup + 2 sec pause chin over bar hold 3 pullup + 3 sec pause chin over bar hold 4 pullup + 4 sec pause chin over bar hold 5 pullup + 5 sec pause chin over bar hold ____________________________________ TUESDAY: BASIC MOBILITY (5 MIN) DOWELS (5 MIN) SPECIFIC WARM-UP (5-10MIN) STRENGTH: “Core Galore” 40 sec on 10 sec off of: · One Arm Hover plank Right · One Arm Hover Plank Left · V ups · Hipups Right · Chinees · Hipups Left · Leg Lifts · Plank With a knee lift (spiderman plank) · Situps · Hollow Body Rocks · Bicycles · Superman Rocks · Mountain Climbers WOD: KB SWING & WALL CHAIR + 250m RUN · Partner A Does 20 Swings while Partner B does a wall chair. When partner A finishes they switch. Then… · Both run 1 lap (if one partner is much faster, they do jumping jacks till “B” finishes the run) CHIN OVER BAR HOLD CHALLENGE 1 pullup + 1 sec pause chin over bar hold 2 pullup + 2 sec pause chin over bar hold 3 pullup + 3 sec pause chin over bar hold 4 pullup + 4 sec pause chin over bar hold 5 pullup + 5 sec pause chin over bar hold ______________________________________ WEDNESDAY: BASIC MOBILITY (5 MIN) DOWELS (5 MIN) SPECIFIC WARM-UP (5-10MIN) STRENGTH Double Swing/High Pull/Snatch - At The top of each minute for ten sets/minutes have each person perform a set of Heavy double swings or high pulls or snatches depending on their current level for 15 reps. Make sure that they have perfect form if they are going to be swinging heavy or moving up in exercises. The following video contains the 3 elements of the exercises, if you can’t double high pull or snatch kettlebells with as much fluidity as this girl don’t try to teach it to others, remember monkey see monkey do! WOD: Run To The Hills “Run To The Hills” For time with 25 minute cutoff: 250m run 20 One Arm Snatches Right 250m run 20 One Arm Snatches Left 250m run 20 Burpees 250m run 20 One Arm Thrusters Right 250m run 20 One arm Thrusters Left 250m run 20 Jump Lunges 250m run 20 One Arm Swings Right 250m run 20 One Arm Swings Left 250m run 20 Jump Squats 250m run CHIN OVER BAR HOLD CHALLENGE 1 pullup + 1 sec pause chin over bar hold 2 pullup + 1 sec pause chin over bar hold after each pullup 3 pullup + 1 sec pause chin over bar hold after each pullup 4 pullup + 1 sec pause chin over bar hold after each pullup 5 pullup + 1 sec pause chin over bar hold after each pullup ____________________________________ THURSDAY BASIC MOBILITY (5 MIN) DOWELS (5 MIN) SPECIFIC WARM-UP (5-10MIN) STRENGTH 15 min ODD & EVEN runs (NOT TIMED) Run 250M THEN PERFORM EXERCISE At the end of 1st, 3rd, and 5th RUN perform 8 LAWN MOWER ROW (on each arm) and 12 push-ups At the end of 2nd and 4th RUN perform 5 tuck jumps and 15 TRX ROW 1st round = RUN 8 lawn mower rower + 12 pushups 2nd round= RUN 5 tuck jumps + 15 trx row 3rd round= SAME AS 1st 4th round = SAME AS 2nd 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 20/20 KB Clean & press 30 Ring dips Run 400m 30 Overhead KB swings 20 bent over dbl kb row 10/10 Pistols CHIN OVER BAR HOLD CHALLENGE 1 pullup + 1 sec pause chin over bar hold 2 pullup + 1 sec pause chin over bar hold after each pullup 3 pullup + 1 sec pause chin over bar hold after each pullup 4 pullup + 1 sec pause chin over bar hold after each pullup 5 pullup + 1 sec pause chin over bar hold after each pullup ___________________________________ FRIDAY: BASIC MOBILITY (5 MIN) DOWELS (5 MIN) SPECIFIC WARM-UP (5-10MIN) STRENGTH 7 minute EMOM (Every Minute On the Minute) 3 Heavy Squats 5 Burpees **have your class warm up their squats first and find their ideal weight before you start your EMOM. Incorporate some dowel work and bodyweight squats into your warm up** WOD: (For Time) 50 Double unders or 150 Singles --- then: 6 rounds: 6 R/6 L Snatches KX 35W/53M 6 Goblet Squats (same weight as snatch) 6 Toes to Bar (scale leg raises appropriate to skill level) ---- then: Two 250m Laps RUN or 500m row CHIN OVER BAR HOLD CHALLENGE 5 rounds 5 sec pause chin over bar hold + 1 pullup ___________________________________ SATURDAY: BASIC MOBILITY (5 MIN) DOWELS (5 MIN) SPECIFIC WARM-UP (5-10MIN) STRENGTH PUSHUPS AND ABS 2 ROUNDS OF (10 MIN)
1 round FAST (WORK FOR FULL 15 MIN) 50 DOUBLE KETTLEBELL CHEST PRESS 50 RENEGADE ROW WITH PUSHUP 150 JUMP ROPE OR 50 D.U. 50 TRX PUSHUP 50 DIPS (RINGS, TRX OR ON A BOX.) 150 JUMP ROPE OR 50 D.U. AFTER if they finish before everyone else they must TRX ROW until the 15 min is over. If you run out of TRX have them do 5 reps and switch with a partner over and over again til the 15 min is over. CHIN OVER BAR HOLD CHALLENGE 5 rounds 5 sec pause chin over bar hold + 1 pullup
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