MONDAY:
5 min MOBILITY FROM HEAD TO TOE Warm-up game duck duck burpee -SKILL: ENGAGING SHOULDERS AND UPPER BACK. 5 rounds 15 sec on/10sec rest Hanging (on bar) scapular recreations. Practice packing and unpacking shoulders. 5 rounds 15 sec on/10off Bent over dowel rows 10 min -STRENGTH: POWER LIFT KETTLE BELL SNATCH long demo BEGINNER: start from top of snatch (over head,) then swing down and clean to press. INTERMEDIATE: One arm snatch ADVANCED: Double kettle bell snatch Extreme Advanced: Double kettle bell alternating snatch. RUN THE RACK (RTR): 5 Reps SNATCH R&L, 3x @ top weight. -WOD: 15 Min Cutoff Start: 50 OVER Partner Burpees (25 each, partner holds plank. Break up reps however they please.) Then: (No partner) REPS 5,4,3,2,1 KB SNATCH R demo KB SNATCH L 50 Mtn climbers (If they finish before partner they hold a plank till partner is done.) Then: 50 OVER Partner Burpees (25 each, partner holds plank. Break up reps however they please.) TUESDAY: 5 min FULL BODY MOBILITY HEAD TO TOE Warm-up game Tag (your rules) -SKILL: ENGAGING SHOULDERS AND UPPER BACK. 5 rounds 15 sec on/10sec rest Hanging (on bar) scapular recreations. Practice packing and unpacking shoulders. 5 rounds 15 sec on/10off Bent over dowel rows 10 min-STRENGTH: VERTICAL PULL PULLUP NEGATIVES with Partner pullups Reps 1-10. Beginner: TRX Intermediate: Use bands Advanced: weighted -WOD: 10 rounds 5 PUSHUP 5 PULLUP 5 TRX L-SIT CHINUP 5 TOES TO BAR or KNEES TO NAVEL tips https://www.youtube.com/watch?v=_03pCKOv4l4 WEDNESDAY: 5 min MOBILITY FROM HEAD TO TOE -WARM-UP: Warm-up game dodge ball (your rules.) -8 Tabata rounds of pulsing lunge. 10 min-STRENGTH: LUNGE 3X Run the rack (RTR) FORWARD LUNGE 5R/5L reps. When you reach your top weight, back to the beginning of the rack and work your way back up again. Stress the importance of a tight core. -WOD: 20min cutoff SET A TIMER: Every 5 min everyone stops and does 1 MIN PLANK 4 Rounds: 5R/5L TRX JUMP LUNGE 5 WALL WALK OR HANDSTAND PUSHUP 10R/10L KB ROCKING LUNGE (rocking= foward + reverse lunge is 1 rep) 10 TRX ATOMIC PUSHUP demo https://www.youtube.com/watch?v=yiha6FrvGXY THURSDAY: 5 min MOBILITY FROM HEAD TO TOE Warm-up game musical chairs -SKILL: 10 Min HANDSTAND PRACTICE tips and tricks for handstands 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. 10 min-STRENGTH: Vertical Press. Run the rack (RTR) with BOTTOMS UP PRESS until you reach your top weight. Perform 5 sets of 5 reps at top weight. Stand super tight no arching of the back. No flaring of the ribcage. -WOD: 15 MIN CUTOFF IF THEY FINISH BEFORE 15 MIN HOLD BOAT POSE UNTIL TIME IS UP. 50 DBL UNDER OR 100 jump rope 5R/5L KB HALO halo demo (https://www.youtube.com/watch?v=Zy6bgAxPeks) 40 Dbl under or 80 jump rope 4R/4L Kb HALO 30Dbl under or 60 jump rope 3R/3L Kb HALO 20Dbl under or 40 jump rope 2R/2L Kb HALO 10Dbl under or 20 jump rope 1R/1L Kb HALO FRIDAY: 5 min MOBILITY HEAD TO TOE Warm-up game CAPTURE THE FLAG -SKILL: KIPPING learning the superman & hollow body hold to help with KIPPING PULLUPS. Keep tight while rolling over to switch pose. 5 rounds 15 sec hollow body hold then roll over holding right 15 sec superman hold 10 min-STRENGTH: CORE 60/30/15 Side V-Up Legs straight up Toe touch Leg lifts -WOD: 20min AMRAP RUN 400m 1 lap Alligator or bear crawl crawl demos https://www.youtube.com/watch?v=0gW31LNyiCA 20cal Row 12 Box jump over or step up over 12 (hold) V sit with leg lifts SATURDAY: 5 min MOBILITY HEAD TO TOE Warm-up game tic tac toe with medball 10MIN -STRENGTH: RTR 3x, 5R/5L KETTLE BELL CLEAN with swing. Work up to heaviest kettle bell clean with great form. No rounding in the upper back. Shoulders always packed. Feet screwed into the ground. When standing hips should be directly over hips (think plank.) Choose single or double kettle bell. -WOD: 1 time fast 1 min FLUTTER KICKS 100 Touch Jumps 90 KB SWING 80 SITOUTS 70 KB HIGHPULL 60 DBL UNDERS OR 120 single jump rope 50 OH KB SWING 40 KB Mtn Climber 30 KB WINDMILL 20 BALL SLAM OR BATTLE ROPE SLAM 10 DBL KB PUSHUP TO LSIT (THE RUDY)
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