monday0-15 min: Isolated / Compound Joint Mobility. 15 - 20 min: Technique and Form Warm Up (choose according to the day’s workout) STRENGTH: RTR Squat Have clients Run the Rack on the KB front squat. Once they reach their 8 rep max, have them repeat 4x. Have them superset with 10 Max Effort TRX Jump Squats if they're feeling ambitious. WORKOUT: 15 minute AMRAP 3 pullup 6 pushup 12 squat 15 swing 250m run tuesday 0-15 min: Isolated / Compound Joint Mobility. 15 - 20 min: Technique and Form Warm Up (choose according to the day’s workout) STRENGTH: Partner Pushup ladder. Start at 2 reps, increase by two. Go to 10 reps, then go back down. WORKOUT: 3 Rounds 1 min at each station. No rest between stations Wall Ball Sumo Deadlift Highpull Toes to Bar Dbl KB Push Press Rower 1 Min Rest wednesday0-15 min: Isolated / Compound Joint Mobility. 15 - 20 min: Technique and Form Warm Up (choose according to the day’s workout) STRENGTH: TGU Have clients work up to a safe max in the Turkish Get Up by doing only one rep on each side, then going up in weight. Once they reach their ORM, have them repeat 3x. Make sure they start on their non-dominant side. WORKOUT 6 Min AMRAP 5 Burpee Pullup 10 Side V Up (ea side) 15 Dbl Under 250M Run 6 Min AMRAP 10 Highpull 10 TRX Row 10 TRX Jump Squat 250M Run thursday 0-15 min: Isolated / Compound Joint Mobility. 15 - 20 min: Technique and Form Warm Up (choose according to the day’s workout STRENGTH: 10 Min (Descending Rest) Swing Workout Have clients preform Swings at these intervals. Make sure they put their bell down if they start losing form or feel low backs. Should take about ten minutes. -First 5 rounds- 30 on/ 30 off -Then- 30/25 30/20 30/15 30/10 30/5 30 WORKOUT: 3 rounds for time 33 Burpees 33 Wall balls 33 Jumping Jacks friday 0-15 min: Isolated / Compound Joint Mobility. 15 - 20 min: Technique and Form Warm Up (choose according to the day’s workout) STRENGTH: Pullup Have clients work up to a ORM on the pullup. Scale accordingly. Repeat top set 4x WORKOUT: Mini AMRAPS 4 Min AMRAPS Rd 1 10 Pushup 10 dbl unders Rd 2 20 Squats 10 Vups Rd 3 10 Jump Lunges (L then R) 20 Bicycles saturday 0-15 min: Isolated / Compound Joint Mobility. 15 - 20 min: Technique and Form Warm Up (choose according to the day’s workout) STRENGTH: Walking Lunge / Box Jump
One time FAST! 50 Jumping Jacks 20 Touch Jumps 20 Jumping Pull-ups 10 Snatches (L+R) 100 Rope Skips 20 (3/4) Burpees 5 Kipping Pull-ups 10 Snatches (L+R) 40 Dbl Unders 20 Full Burpees 10 kipping Pull-ups 10 Snatches (L+R) sundayRest day. Yoga. Fun Day!
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