|
MONDAY
BASIC MOBILITY (5 MIN) Isolated / Compound Joint Mobility. DOWELS (5 MIN)Technique and Form Warm Up (choose according to the day’s workout) SPECIFIC WARM-UP (5-10MIN) -SKILL: Double unders 4 Tabata rounds of double under practice (Tabatas are 20 seconds of exercise and 10 seconds of rest) Coaching tips: Shoulders dropped, elbows in, light on your feet, fast wrists, and jump a little higher. -STRENGTH: CORE 8 MINUTE E.M.O.M. - 7 Hanging Leg raises -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 tough knees to elbows (for real) Advanced: Touch toes to bar WOD: *THE SUBE* 20MIN CUTOFF GUIDELINES X = cardio BEG: 50 jump jack, INT: 75 jump rope, ADV: 25 DBL UNDER WOD: X 10 thrusters (B w15/m25) (I w 20/ m35)(A w30+/m40+) X 20 push ups X 30 goblet squats (B w20/m30) (I w25/m40)(A w35+/m50+) X 40 bicycles (per leg) X 50 SNATCH (25 R, 25 L) (B w15/m20)(I w20/m35)(A w30+/m40+) X 40 bicycles (per leg) X 30 goblet squats X 20 push ups X 10 thrusters X CORE CHALLENGE200 situps TUESDAY BASIC MOBILITY (5 MIN) Isolated / Compound Joint Mobility. DOWELS (5 MIN)Technique and Form Warm Up (choose according to the day’s workout) SPECIFIC WARM-UP (5-10MIN) (CREATE YOUR OWN) -SKILL: Double unders 4 Tabata rounds of double under practice (Tabatas are 20 seconds of exercise and 10 seconds of rest) Coaching tips: Shoulders dropped, elbows in, light on your feet, fast wrists, and jump a little higher. -STRENGTH: Front Rack Reverse Lunges Run the rack with front rack reverse lunges in sets of 4R/4L. When you reach your top weight, stay heavy and perform 4-5 rounds at top weight. -WOD: 21-15-9 Wall balls DBL KB Push press X2 Mountain Climbers Abmat Sit-ups CORE CHALLENGE 250 situps WEDNESDAY BASIC MOBILITY (5 MIN) Isolated / Compound Joint Mobility. DOWELS (5 MIN)Technique and Form Warm Up (choose according to the day’s workout) SPECIFIC WARM-UP (5-10MIN) (CREATE YOUR OWN) -SKILL: Med ball cleans -4 Tabata rounds of medball cleans -STRENGTH: Bent-over Rows Run the rack with bent over rows in sets of 5 reps. When you reach your top weight, back back to the beginning of the rack and work your way back up again. Stress the importance of a tight core and flat back. NO BRO LIFTING! -WOD: 12 minute ascending AMRAP: (1 rep first round, 2 reps second round...) TRX BURPEE Chin up HEAVY Goblet squats X10 Jump Rope FINISHER: 1 minute plank (hardest modifications possible) 1 minute wall sit (hardest modifications possible) CORE CHALLENGE300 situps THURSDAY BASIC MOBILITY (5 MIN) Isolated / Compound Joint Mobility. DOWELS (5 MIN)Technique and Form Warm Up (choose according to the day’s workout) SPECIFIC WARM-UP (5-10MIN) (CREATE YOUR OWN) -SKILL: Med ball cleans -4 Tabata rounds of medball cleans -STRENGTH: Squats Run the rack with squats until you reach your top weight. Perform 5 sets of 5 reps at top weight. -WOD: 3 laps 15 Toes-to-bar 15 KB swings 15 TRX jump Squats 2 laps 10 Toes-to-bar 10 KB Swings 10 TRX Jumps Squats 1 lap 5 Toes-to-bar 5 KB Swings 5 TRX jump Squats CORE CHALLENGE 350 situps FRIDAY BASIC MOBILITY (5 MIN) Isolated / Compound Joint Mobility. DOWELS (5 MIN)Technique and Form Warm Up (choose according to the day’s workout) SPECIFIC WARM-UP (5-10MIN) (CREATE YOUR OWN) -SKILL: Handstand (Push-up) Practice --Beginner or injured: 30 seconds of push-up plank to downward facing dog. Keep alternating in controlled manner. --Intermediate: Hold a handstand for 20-30 seconds with feet against the wall. --Advanced: 5-10 handstand pushups against the wall. Place 1-3 abmats under their heads. As they get better at HSPU’s, take away abmats. Make sure shoulders are packed and glutes are clenched. You may have student spot other students by holding onto their ankle and lifting them up. -STRENGTH: DBL KB CHEST PRESS Have clients run the rack with single-arm chest press for 5 reps each side. Have students complete 4 sets at top weight. -WOD: 10 Minute AMRAP: 7 Ball Slams 7 Box jumps 7R/7L Clean n' Press (touch ground every time) 7R/7L TRX Power Pulls CORE CHALLENGE100 situps for time SATURDAY BASIC MOBILITY (5 MIN) Isolated / Compound Joint Mobility. DOWELS (5 MIN)Technique and Form Warm Up (choose according to the day’s workout) SPECIFIC WARM-UP (5-10MIN) (CREATE YOUR OWN) -SKILL: Handstand (Push-up) Practice --Beginner or injured: 30 seconds of push-up plank to downward facing dog. Keep alternating in controlled manner. --Intermediate: Hold a handstand for 20-30 seconds with feet against the wall. --Advanced: 5-10 handstand pushups against the wall. Place 1-3 abmats under their heads. As they get better at HSPU’s, take away abmats. Make sure shoulders are packed and glutes are clenched. You may have student spot other students by holding onto their ankle and lifting them up. -STRENGTH: TURKISH SITUP For 10 minutes, run the rack to find a 3R/3L max on the Turkish Get-up. It is helpful to start off on the weaker side! Perform 3-4 rounds at your top weight. -WOD: 15 minute AMRAP: LAP 20 travelling lunges 20 (10R/10L) snatches 20 Abmat sit-ups 60 Double Unders (180 singles) 10 Pullups 20 Air squats CORE CHALLENGE 150 situps
0 Comments
Leave a Reply. |
|
Check out ALL the fun |
Locations |
|
