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Warm-Up
Mobility - Ankles/ Quads / Lats Dynamic - Coaches Choice Activation / Skill 8 min Kipping Practice 3 x 10 Bear Crawl Slow 3 x 1 length of Turf Couch / Wall Stretch 3 x 30sec/side Strength A EMOM12 A1 - Seated Straight Leg Monster Band Pull-Downs - 15 (Rig) A2 - RFE Split Squat - 6/6 (Benches Across Turf) A3 - KB Plank Push Pull - 6/6 (Edge of Run lane) Strength B EMOM9 B1 - 30 Sec Iso-Chin-Up Hold B2 - KB HVY Lateral Lunges - 8/8 B3 - Sliders Knee Tucks or Pikes - 10 Finisher 3x Lunge the Turf (Long way) 1 way - body weight 10 - Pull-Ups (Banded or Free Kipping) 2x 100 Jump Ropes 20 MB Sit-Ups to Press 10 MB Slams 3x 150m Row - Max Effort! 10 Push-Ups (3 sec negative to bottom)
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Warm-Up
Mobility - Shoulders & Hips Activation Tabata - 20/10 x 8 Shoulder Taps & Floor Bridges Strength A 12 Minutes A1 - DB Incline Bench Press 4 x 8 A2 - 2 Arm Cable Low Rows 4 x 10-12 Strength B 12 minutes B1 - BB Step-Ups 4 x 6/6 B2 - SDHP 4 x 8 Strength C - Finisher C1 - Max Pull Ups or Chin-Ups C2 - Heavy Sled Push C3 - Farmer Carry Series: 1st - Double Arm 2nd - Single Arm (Right Down/Left Back) 3rd - OH Carry (Right Down/Left Back) Warm-Up:
Shoulder Mobility (2 exercise) & Quick Dynamic Activation: Tabata 20/10
A1 - BB Bench Press [ 10 min to establish a 4-6 rep max bench] Strength B - 10 minutes B1 - DB Step-Ups 4 x 5/5 B2 - Sumo Deadlift High Pull 4 x 6 (should be heavy) Strength C - All together - 10 Minutes C1 - Chin-Up/Pull-Up Strict or Banded Max effort C3 - Heavy Sled Push 1 length of turf Finisher - Farmer Carry Ladder - 5-10 minutes 50 Jump Ropes (always do this before each round) then RD1 - 2 Arm Farmer Carry (barn door and back) RD2 - Single Arm Farmer Carry (Right down, Left back) RD3 - 1 arm overhead, 1 arm at side Warm-Up
Mobility - Shoulders, wrists & hips Dynamic - General Warm-Up Activation 2 rounds of: Tempo Goblet Squats - 10 x 3 second bottom hold CrossOver Symmetry Rev Flys - 15x OH 1 arm DB Walk Turf (right down / left back) - 1x Workout A A1 - BB/KB Front Squat - 5 x 8 A2 - Turkish Get Up - 5 x 1 (right & left) Workout B "Circuit" - Work for 15 minutes B1 - Seated Cuban DB Press - 10x B2 - Heavy Sled Push - 1 length B3 - BB Inverted Row - MMF B4 - Sprint 1x Down and Back Core Finisher Tabata - 8 rounds V-Up , roll over, Superman, roll over repeat Warm Up
Mobility - Shoulders, Chest Dynamic-coach choice Activation STRENGTH TEST TODAY! ** Choose 2 of the following and perform. We will continue this all month to keep adding more time for members to test strength: • UNBROKEN single jump rope • 2 Min air squat • Max Unbroken Push- ups (chest has to touch yoga block to count!) • Max STRICT chin or pull ups • 250 m Row test *4 rounds. Record each time for 4 rounds • 2 minute knee grab sit ups • Iso Chin up or pull up HOLD • Unbroken ring dips • CORE testing (can you do skin the cat, L sit, TTB) - How Many or How Long? WORKOUT Split into 2 Groups switch after 7 min Strength 1A EMOM7 4 Heavy DB Snatches then lunge to the Edge of the turf by the rig and lunge back to the blue line With DB (Coach's note: put these people on the blue line facing the squat rack with their DB to start ) Strength 1B EMOM7 Barbell Good mornings - 8 reps (Coach's note: Put these people facing the flag with their BB) Strength 2 (Everyone Together) Superset Circuit 5 sets 5x BB Bench Press 5X5 Single Leg Dead Lift (DB, BB or KBs) 15 Ab dolly roll outs Finisher = Mobilize as a group after Warm up-coach choice Dynamic-Slow to fast general movements 10 plate burpees 10 Lateral lunges off plate 10 plate press 1 arm farmer carry with plate (down and back, switch arms) Strength 1 EMOM X10 minutes 3-5 SQUATS Something HEAVY BB, 2 KB, 2 DB Strength 2 B1) Cossack Squat- light DB or KB 6-8/leg work on keeping heels down B2) Weighted Plank hold 30 seconds B3) Plank to push up 8-10 3-4 sets Strength 3 C1) 3-5 Weighted pull ups C2) ring dip hold or 5-8 STRICT dips 3-4 sets Strength 3 “Work Hard, recovery harder”*** I want to somehow have this type of finisher every Monday ****(Leave enough time for all this) 2 min band split stretch agains wall 10/10 empty bar dead lifts 20 Cat/Cow 20/20 hip circles (o all 4’s) 10 push ups with scapula retraction Jog 4 laps 1 min/leg pigeon pose 10/10 single leg drops with band underneath your low back:) Wednesday Strength
clock runs at the start of the EMOM and does not stop. Some members will be able to get ahead and work faster, some can take more rest as needed Warm up-shoulders, chest Dynamic-coach choice STRENGTH TEST TODAY AND FRIDAY Choose 2 of the following and perform both today and Friday. We will continue this all month to keep adding more time for members to test strength -UNBROKEN single jump rope -2 Min air squat -Push ups (chest has to touch yoga block to count!) -STRICT chin or pull ups -250 m Row test *4 rounds. Record each time for 4 rounds -2 minute knee grab sit ups -Iso Chin up or pull up HOLD -Unbroken ring dips -CORE testing (can you do skin the cat, L sit, TTB -2 min TTB -2 minute pull up -Flexibility testing (lets see what works best here) EMOM X 15 Min 1-30 seconds ROW Min 2-Bear crawl down turn, crab walk back Min 3- 5 ring dips or iso hold for total of 40 seconds Min 4- 20 Banded chest press Min 5- 8-10 STRICT 2 KB or DB Press Rest 2 minutes (clock still going) Complete the following 3 sets 8-10 BB Good Mornings 8-10 DB Chest press *from the floor 10/side plank and reach-work on shoulder mobility AFTER EACH ROUND ADD WEIGHT Rest 2 minutes NOT ALL MEMBERS WILL FINISH THIS -30 second HS *ability level -30 mountain climbers *mobility -30 plank dips -20 Single leg dead lifts (BW) *work on balance and keeping hips DOWN -20 KB Swings -20 KB Goblet squats -10 Wall sit DB press *light weight -10 Wall Balls REPEAT if you get done and there’s still time on the clock 10 min time cap* After 10 minutes, no matter where you are, come back and finish last 5 min circuit 5 MINUTE AMRAP "SINGLE FINISHER -20 jump ropes PER LEGS -20 pulls on the rower *PER ARM -5/5 Renegade Rows -30 second 1 arm push up hold Warm up-hip and ankle mobility
Dynamic-coach choice, make sure and include these movements 1) cossack squat kettlebell 2) Calf raises off plates Strength 1-“Time to build” ~12 minutes Reps of 5 *TAKE YOUR TIME *Focus on full reps and ROM A1) 2 KB Front squat A2) 1 arm up, 1 arm down kb carry turf and back Strength 2 “Stability creates strength” B1) Cossack Squat- body weight or light DB 10/leg work on keeping heels down B2) Push up with side plank reach 1 push up, 1 side plank on each side-10-12 per side B3) 30 seconds balance work 3-4 sets Strength 3 “Work Hard, Recover Smarter" 2 min band split stretch agains wall 10/10 empty bar dead lifts 20 Cat/Cow 20/20 hip circles (o all 4’s) 10 push ups with scapula retraction Jog 4 laps 1 min/leg pigeon pose 10/10 single leg drops with band underneath your low back:) |
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September 2017
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