 MONDAY 0-10 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 3 rounds 30 Jump rope 10 Deadbug 10 Bird dog 10 Hollow body rocks 4 high knee 10-20 CORE Strength 3 ROUNDS 30 sec on// 10 sec off of: WATCH DEMO CLICK ME · KB Sit up & Twist L(right knee bent, left leg straight, sit up left elbow to right knee) · KB Sit up & Twist R · KB Alt. Jack Knife (single leg v-up) · DB Russian Twist Punch (legs off ground to make it harder) · Legs up KB Toe Touch 20-45 WOD 11 minute ascending AMRAP:(Perform 1 rep on the first round, 2 on the second and keep increasing each round by 1 rep until time is up. Jump rope goes up by 10, Double Unders go up by 5 reps each round.) START WITH: 1 minute Hollow Hold 1 minute wall sit (hardest modifications possible) THEN 10 MIN AMRAP: T2B or hanging leg lift Wall Ball Sit up (KX 14w/20m) KB Swing (KX 35w//53M) DEMO CHECK CORRECT SHOULDER POSTURE X10 Jump Rope or x5 Double Under 2 Tire flips or 5 KB Deadlifts (KX 35w//53M) (reps never change) FINISHER: 1 minute Hollow Hold 1 minute wall sit (hardest modifications possible) KB SWING CHALLENGE: 250 KB SWING TUESDAY 0-15 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 8 rounds 20/10 (4 min) alternate exercises BANDED GOOD MORNING DEMO (working on the hip hinge, band does not go on neck! Band should rest on your shoulders.) KB HALO alternate sides 15-25 POWER Strength: 10 min EMOM (great time to learn correct form) RTR 1 min ro finish 10 KB SWING, Rest remainder of min. can be DBL KB. Teach members hip timing and how to create power in their swing. ALWAYS START FROM THE GROUND! Use your breath to engage your core. RTR and try to do the most challenging weight for the last 3 rounds. DEMO FOR HIP TIMING 10x KB SWING OR DBL KB SWING 25-45 WOD: THE KRISTOF BENCHMARK ADD 1 REP TO SWING, CLEAN, SNATCH each round to each side. SHOULD END WITH 5 REPS ON EACH SIDE. 5 ROUNDS 1 SWING, CLEAN, SNATCH R (KX 35W/53M) 1 SWING, CLEAN, SNATCH L 10 DBL KB SQUAT (KX 25W/45M) 10 KB DEAD BUG (KX 35W/53M) 10 TRX CRUNCH TUCKS (MODIFY: CRUNCH TUCKS ON MAT) KB SWING CHALLENGE: 250 KB SWING WEDNESDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up 2 Rounds 20/10 Plank shoulder tap to pike reach R/L TRX Y or DB FRONT RAISE KB push up to push back 20-30 Horizontal pull Strength 3 ROUNDS Super set 8 Tempo TRX ROW (3 sec up, 2 pause at top, 3 sec down, 0 rest at bottom) 10/10 Lawn mower row (MODIFY: BEG one hand on wall, ADV: Single leg balance and row) 30-45 WOD: ASCENDING AMRAP REPS 3,6,9,12,15…..& up til 15 min is up. Renegade Row + Pushup (KX dbl 25w/ dbl 50m) GOB squat, press, overhead tricep ext (KX 25w/50m) TRX Tricep EXT Box Over Ball Slam (step or jump over box, slam ball once on the ground on the other side) KB SWING CHALLENGE: 100 KB SWING THURSDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 3 Rounds 5 goblet squat 10 Glute bridge 5/5 lateral lunge to sprawl 30 bicycle 10 Kb Swing 20-30 Squat Strength: First do tempo then do non-tempo GOBLET SQUAT DEMO KB TEMPO Goblet Squat 4 sets x 6 reps 4210(:4 down,:2 pause, explode up, no pause at the top) KB Goblet Squat 3 sets x 10 reps Attempt to increase off tempo weight 30-45 WOD: REPS: 24/20/16/12/8 (split reps between sides) [15 Minute CUTOFF] DBL KB Bulgarian Split squat R (MODIFY: DO NOT add weight if you cannot go full range of motion) DBL KB Bulgarian Split squat L (KX dbl 15W// dbl 25M) KB Windmill R (KX 20lbw//35M) KB Windmill L WALL BALL (KX 14W//20M) KB SWING CHALLENGE: 250 KB SWING FRIDAY 0-10 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 3 rounds 3 inch worm + scorpion 10 v-up 10 elbows into body, band pull aparts 20 Seal jacks 10 Kb Swing 10-25 HORIZONTAL PRESS STRENGTH: MOVE THROUGH EXERCISES AS A CIRCUIT 3 ROUNDS 6 Tempo DBL KB Chest Press OR Goblet chest press 4210(:4 down,:2 pause, explode up, no pause at the top) 10 Wide KB Chest Press (Increase weight higher than tempo weight if possible) 10/10 Single Arm KB Chest Press 250-45 WOD 5,10,15,20,15 10, 5 [-20 min cutoff] SET A TIMER FOR Every 2 min STOP & 1 min CHEST PRES DBL KB ISOMETRIC HOLD WHEN TIMER BEEPS IN 2 MIN, STOP LAY ON THE GROUND & GET IN HIP BRIDGE POSITION, CHEST PRESS DBL KB UP INTO AN ISOMETRIC HOLD. DBL KB SHOULDE BE HELD OVER SHOULDER FOR 1 MIN. REPS 5,10,15,20,15 10, 5 KB SQUAT HOLD AND BICEP CURL (KX 30w//50M) KB SIT UP (KX 30w//50M) PUSHUP MTN CLIMBER (DBL COUNT) KB SWING CHALLENGE: 250 KB SWING SATURDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 2 Rounds 10 core marching 10 Jump Squat + Heel click 20 high knees 10 Kb Swing 1 Lap side slides (both sides) 150 m run or row 20-30 Core Strength: TURKISH SIT UP Perform 3-4 rounds at your top weight. TURKISH SIT-UP DEMO (MODIFY ADV can go to hip bridge lift.) For 10 minutes, run the rack to find a 10R/10L challenging weight on the Turkish Sit-up. It is helpful to start off on the weaker side. Perform 3-4 rounds at your top weight. 30-45 WOD: CHIPPER WOD: 20 minute cutoff can chip away in any order
KB SWING CHALLENGE: 250 KB SWING
0 Comments
Leave a Reply. |
Check out ALL the fun |
Locations |
|
