MONDAY Labor Day 9am live oak with Coach Julia all other classes canceled.
0-15 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up 3 rounds 30 bicycle 30 dead bug 30 leg scissors 250m row or run or 50 jump Jack 15-30 Core 4 rounds 1 min plank 30 sec plank shoulder tap 1 min hollow hold 30 sec v-up or T2B 30-45 WOD 15 min ascending AMRAP (add 1 rep each round) 5 PULLUP 5 Gob squat 5 Box Jump 5/5 Side plank hip lift Run or Row 250m (do not increase runs) TUESDAY 0-15Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 5 min amrap 10 scorpion 10 iron cross 10 GSW (GREATEST STRETCH IN THE WORLD) 5 inch worm push-up 5 gob squat PRACTICE Core pressurization related to breathing and maybe a plank or two with discussion of anterior muscle chain activation might be a good idea 15-25 Power Lift STRENGTH: Dbl KB Dead Lift / KB Swing
30-45 WOD: 20 min cutoff Christa Benchmark Get as far through the list as you can in 20 minutes, Choose the version that best fits you and record your time and weight. Beginner 5/5 Lunges 20 Wall Ball (8 LB Women /10 LB Men) 15/15 One Arm Swing (15 LB Women/ 20 LB Men) 40 Pushups ((hands elevated on box) 50 Burpees (hands elevated on box) 40 Pushups ((hands elevated on box) 15/15 One Arm Swing (15 LB Women/ 20 LB Men) 20 Wall Ball (8 LB Women /10 LB Men) 5/5 Lunges Intermediate 5/5 Jump Lunges 20 Wall Ball (10 LB Women /15 LB Men) 15/15 One Arm High Pull (20 LB Women/ 35 LB Men) 40 Pushups 50 Burpees (No Pushup) 40 Pushups 15/15 One Arm High Pull (20 LB Women/ 35 LB Men) 20 Wall Ball (10 LB Women /15 LB Men) 5/5 Jump Lunges Advanced 5/5 Weighted Jump Lunges (20lb Women, 35lb Men) 20 Wall Ball (12 LB Women /20 LB Men) 15/15 One Arm Snatch (35 LB Women/ 50 LB Men) 40 Pushups (Chest to ground) 50 Burpees (Chest To Ground) 40 Pushups (Chest to ground) 30 One Arm Snatch (35 LB Women/ 50 LB Men) 20 Wall Ball (12 LB Women /20 LB Men) 5/5 Weighted Jump Lunges (20lb Women, 35lb Men) WEDNESDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: REPS 18-12-6 Plank shoulder tap Serratus push-up Band pull apart in front of body Sit out 20-30 Vertical Pull 10 min EMOM Odd min: KB Plank Pull Across (While pulling kb to R and then left) Even min: chin over bar or bar hang or plank 30-45 WOD: 7 Rounds 5/5 Snatch (kx 35w/53m) (MODIFY by making it a swing) 10 ball slam 5 T2B or Vup THURSDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up 5 min amrap 10 Goblet squat 5/5 x walk 20 butt kicker 20 jump Jack 30 mtn climber 20-30 Lunge 10 min amrap run the rack RTR with 5/5 reps of Forward or reverse lunge (choose one) Work up to top weight and stay on weight for 5 sets of 5 reps. 30-45 WOD: circuit through the 3 EMOMS, 5 times. Start with EMOM 1, then do EMOM 2, then EMOM 3. Start back at EMOM 1 for round 2. If they finish before the minute is over they get to rest. Choose weights that you can finish in the minute with. EMOM1 (if you finish before the minute is over rest) 10 Situp OR DEADBUG SHORT RUN or ROW (YOU CHOOSE DISTANCE) EMOM 2 5 dbl kb swing +high pull + Snatch (MODIFICATION: With single KB, KB SWING+ KB HIGH PULL+ KB OVERHEAD SWING) EMOM 3 10 wall ball 5 burpee FRIDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 2 rounds 30/10 Pike toe touch Bootstrapper Hindu push up Leg scissors 20-30 Vertical Press RUN THE RACK 5/5 reps Single KB shoulder press 5 sets of 5/5 reps at top weight 30-45 WOD BUY IN: 500M RUN or ROW 3 ROUNDS 10 KB DEADLIFT (kx 70w/109m) 10 Burpee lateral hop 10 Sit up + gob shoulder press (kx 25w/40m) BUY OUT: 500m Run or ROW SATURDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 4 rounds 10 Beast Bird dog 10 dead bug 10 Pike push back + alt forward Lunge Short run or row 20-30 Core: 3 rounds of 15 REPS (TRY TO STAY AT THE SAME KB WEIGHT THE ENTIRE TIME) 10 MIN CUTOFF · KB UP AND OVER (touching the kb on the ground behind the head, as you sit up bring it up and over head to touch on ground infront of you) · KB EXTENSION (like a vup, extending kb overhead legs out straight, bring kb in and touch knees) (MODIFICATION V-UP NO WEIGHT) · COFFIN SITUP (CLICK FOR DEMO) · LEG RAISE TO CEILING STOMP (hold on to KB on the ground above head) 30-45 WOD: 6 rounds 3 Clean + S.L.D.L + Reverse Lunge R (KX 35w/53m) (DO IT AS A FLOW) 3 Clean + S.L.D.L + Reverse Lunge L 3 Box Over (MODIFICATION: 3/3 step up) 30 Jump Rope (KX 6 DBL UNDER)
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