Monday 12/14
10MIN Ascending Ladder
Chin-Ups/Pull-Ups
Push-Ups
1,1, 2,2, 3,3……
Then
4 Rounds
30 KB Swings
30 Alternating Goblet Lunges
30 Single Arm Clean & Jerk (15/15)
MODs: Modify/Scale Pull-Ups with Bands, (hard for you) Ring Rows or (heavy for you) Bent Over Rows
Tuesday 12/15
5 Rounds
10 DB/KB SA Press (5/5)
10 Straight Leg Sit-Ups
5 Headcutters
5 Rounds
10 DB/KB SA Alternating Snatch (5/5)
10 Straight Leg Sit-Ups
5 Headcutters
5 Rounds
10 DB/KB SA Hang Clean
10 Straight Leg Sit-Ups
5 Headcutters
Then
EMOM10 (2 Rounds)
MIN1 - :45 Plank w/Alternating Reach https://youtu.be/8922-DbpYIU
MIN2 - :45 Side Plank (Opt to add leg lift or pulse) (L)
MIN3 - :45 Glute Bridge Walk outs https://youtu.be/GcV2LB0qqnY
MIN4 - :45 Side Plank (Opt to add leg lift or pulse) (R)
MIN5 - :45 Plank Leg Raises https://youtu.be/s1MeMvqSNqA
MODs: Headcutters are basically “clusters” as you need to clean, squat and press overhead each rep. DB, KB Medballs can be used here. Part 1 - if you need to rest, rest between rounds in each segment. Part 2 - if you fall out of the movements just get right back into until then time is up.
Wednesday 12/16
E2MOM20
Alternate between the following:
2-4 TGU (per side)
5-8 Renegade Man Makers (no squat today)
You will be doing 5 rounds of each movement.
Then
AMRAP10
10 Lateral Step-Ups (R) https://m.youtube.com/watch?v=_q8d_m8BHO4
10 Single Leg Box Squats (R)
10 Lateral Step-Ups (L)
10 Single Leg Box Squats (L)
MODs: Part 2 can be done bodyweight or you can add weight (KB/DB).
Thursday 12/17
Option 1:
20MINS to work to a heavy complex
2 Power Cleans > Hang Cleans
1 Front Squat
Option 2:
E2MIN20
10 DB/KB Hang Cleans
10 DB/KB Front Squats
:30 Plank Hold
Then
3 Rounds
:45 on/ :15 off
Teapots (R)
Russian Twists
Teapots (L)
Flutter kicks with weight overhead https://youtu.be/FNHIuJPyHfo
Friday 12/18
DB/KB Bench Press (from floor)
8-10 Reps x 3 sets
*Rest 1MIN between sets*
DB/KB Gorilla Rows
8-10 Reps x 3 sets
*Rest 1MIN between sets*
Ring Push-ups
5-10 Reps x 3 sets
*Rest 1MIN between sets*
Ring Plank
30-60s hold unbroken
Rest 30s between sets*
Then
EMOM10
MIN1: 10 Single Leg Glute Bridge on Medball https://youtu.be/Ufxa6gcbLHc
MIN2: 10 Plank walk over & back on Medball or 45# plate
Saturday 12/19
9AM @ CFCA
Sunday 12/20
100 DB Thrusters
3-5 Pull-Ups at the top of every minute (starting at 0:00 on the clock). If you want, you can do 5 Burpees for a cardio element.
Then
Core - Coaches Choice
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