MondaySTRENGTH: Weighted Pullups (Work on scapular retraction. Shoulder blades in back pockets) Have clients partner up and work up to their 1 rep max. Add weight for advanced clients. Repeat top set 3X WORKOUT: 15 minute AMRAP: 2 Wall Walks 4 Burpees 6 Sitouts (ea side) 8 Jump Lunge (ea side) 10 Heavy Swings (Emphasize quick transitions) tuesday0-15 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 Have clients partner up and alternate between Weighted Walking Lunges and Box Jumps. While Partner A is Lunging, have Partner B perform 5 Box Jumps. Switch! Focus is on height, not conditioning (If clients don't feel comfortable with Box Jumps, have them do 10 Jump Squats). WORKOUT: 2 EMOM's 7 Min EMOM 3 Pull-up 6 Pushup 9 Squat 12 Swing -1 Min Rest- 7 Min EMOM 10 Sumo D-lift Highpull 10 Chinees (ea side) 10 Dbl Unders wednesday 0-15 min: Isolated / Compound Joint Mobility. 15 - 20 min: Technique and Form Warm Up (choose according to the day’s workout) STRENGTH: Turkish Get Up w/ Press http://www.youtube.com/watch?v=2vWKMuDH528 Link doesn't show the press, but you guys get the point:) Have clients work up to a 1 rep max doing a press at each of the seven stations of the Get Up. No need to get back down- just place the bell back on the floor. Repeat top set 2X. Once again, plenty of rest between sets. WORKOUT: Mini AMRAPS 4 Min AMRAPS Rd 1 10 Pushup 10 dbl unders Rd 2 20 Squats 10 dbl unders Rd 3 10 vups 20 Dbl unders thursday0-15 min: Isolated / Compound Joint Mobility. 15 - 20 min: Technique and Form Warm Up (choose according to the day’s workout STRENGTH: “Core Galore” 30 sec on 15 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 WORKOUT 6 Min AMRAP 5 Burpee Pullup 10 Side V Up (ea side) 15 Dbl Under 250M Run 6 Min AMRAP 10 Swing 10 TRX Row 10 TRX Jump Squat 250M Run friday 0-15 min: Isolated / Compound Joint Mobility. 15 - 20 min: Technique and Form Warm Up (choose according to the day’s workout) MIN 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: 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps of... OA Snatch (R) OA rack squat w/ KB (R) OA Snatch (L) OA rack squat w/ KB (L) Saturday0-15 min: Isolated / Compound Joint Mobility. 15 - 20 min: Technique and Form Warm Up (choose according to the day’s workout) STRENGTH: TRX Row/ Hollow Body Hold Have clients partner up and do a descending TRX Row ladder, starting at 10 reps and ending at 1. While one is on the TRX, have the other hold hollow body. Make sure they choose a TRX Row depth that is very challenging! WORKOUT: 15 Min AMRAP Left Hand 9 OA Swings 6 OA Highpulls 3 OA Snatches (hold top position after 3rd snatch) Turkish Get Down 250m Run Right Hand 9 OA Swings 6 OA Highpulls 3 OA Snatches (hold top position after 3rd snatch) Turkish Get Down 250m Run
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