Day 3 IWT. Dynamic warm up - 5 min. Hang Snatch drills - 10 min

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Mabel Riley
5 years ago
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1 Co-ed Challenge: - People have signed up for this challenge to hopefully see a big change in their bodies in 6 weeks. We have programmed the challenge with relatively simple movements. This way, we can teach the movements quickly and get a lot of work done in the hour. The bigger change they have in the 6 weeks, the higher likelihood of signup after the challenge. - Since olympic lifting is so technical, we do not spend a ton of time with these movements. We have programmed Olympic lifting once a week before the IWT. They will also do that lift during the IWT. This is a safe way to introduce Olympic lifting into a metcon because they will have time to recover before starting the lift again. Since we don t spend a ton of time on the Olympic lifts, we try to go over them quickly at the beginning of every class. It s a great way to start the warm up and give exposure to the movements. Just a couple minutes, then move on. - Below you will see an optional Day 4 - we started offering these on Saturdays during the challenge and our sign ups for men increased 30% after the challenge. - There will be people of all skill level that join these challenges. Because of this, we recommend putting an extra coach for every people in a class. If your class is over people, adding an extra coach makes the class run much more smoothly. This has also been huge for signups after the challenge. The most successful gyms have put multiple coaches in each class and it has translated to more member signups after the challenge.

2 Day 1 Day 2 Day 3 Day 4 - Optional - Hang snatch PVC Drills - 3 minutes - Hang snatch PVC Drills - 3 minutes IWT - Lower body warm- up minutes 1a. Sumo Deadlift - 3x10 4 count - AHAP 1b. DB step ups - 3x6ea - Show scaling 1c. Hip lift to hamstring curl 3x10- on stability ball or sliders - Show scaling -rest 2 min between sets Lower Body Emphasis 20 min EMOM - 30 on 30 off 1. Wallballs 2. Goblet Squats - 53/35 3. Row Calories 4. Run Rest 1 min write score Make sure everyone runs together on the 4th minute Score is total reps Upper body warm - up minutes 1a. Strict OH Press - 3x10 - AHAP 1b. BB Bent Over Row - 3x12 AHAP 1c. Lateral Raise - 3x12-4 count lower 2a. Ring Push-ups - 2x15+ Failure - show scaling 2b.Strict Pullups - 2x15+ Failure - show scaling - push for band and spot on these - scale to supine Metcon 5 min AMRAP 10 ALT DB Snatches - 53/35 5 burpees 5 Goblet Reverse Lunge each leg U 5 min AMRAP 7 box jumps 7 Toes to Bar 7 Air Squats Hang Snatch drills - 10 min 4x5 Hang Snatch - Build to weight you will us in the IWT - 5 min 3 rounds 7 Hang 1 min row max meters 30 sec max burpees Rest 90 extra seconds between station Part 2 3 rounds 15 Goblet Squats 300 m run 30 sec shuffle shuttle - 5 yards - Max touches 1a.3x6 close grip bench - 4 count lower 1 ¼ - 60,65,70% 1b. 3x8 Upright row - AHAP 2a. 3x4 - Chin Up - 8 count - AHAP 2b. 3x8 each - SA DB OH press - AHAP 2c. 3x8 Cuban press - AHAP 3a. BB Bicep Curls 3x6-8 4 count 3b. DB Skull Crushers - 3x6-8 4 count 4a. BB Skull Crushers - 3x6-8 4 count 4b. DB Hammer Curls - 3x6-8 4 count 10 min EMOM

3 Day 5 Day 6 Day 7 Day 8 - Optional - Hang clean PVC Drills - 3 minutes - Hang clean PVC Drills - 3 minutes IWT - Lower body warm- up minutes Upper body warm - up - 5 minutes 1a. Sumo Deadlift - 3x8 4 count - AHAP increase weight from last week 1b. DB Step ups - 3x6ea - AHAP 1c. Hip lift to hamstring curl 3x10 - on stability ball or sliders - Show scaling 20 min EMOM - 40 on 20 off 1. Wallballs 2. Goblet Squats - 53/35 3. Row Calories 4. Run Rest 1 min write score Make sure everyone runs together on the 4th minute Score is total reps 1a. Strict OH Press - 3x8 - increase from last week 1b. BB Bent Over Row - 3x10 AHAP - increase from last week 1c. Lateral Raise - 3x10-4 count lower 2a. Ring Push-ups - 2x15+ Failure - show scaling 2b.Strict Pullups - 2x15+ Failure - show scaling - most will do supine or ring rows Metcon 6 min AMRAP 5 Burpees 10 Toes to Bar 15 Headcutters 53/35 6 min AMRAP Hang Clean drills - 10 min 4x5 Hang Clean - Build to weight you will us in the IWT - 5 min 3 Rounds 7 Hang 90 sec row 30 sec max burpees Rest 90 extra seconds between station Part 3 3 rounds 20 AKB swings 1 min max wallballs 30 sec crossover run- 5 yards - Max touches 1a.3x6 close grip bench - 4 count lower - 65,70,75% 1b. 3x6 Upright row - AHAP 2a. 3x4 - Chin Up - 6 count - AHAP 2b. 3x6 each - SA DB OH press - AHAP 2c. 3x8 Cuban press - AHAP 3a. BB Bicep Curls 3x6-8 4 count 3b. DB Skull Crushers - 3x6-8 4 count 4a. BB Skull Crushers - 3x6-8 4 count 4b. DB Hammer Curls - 3x6-8 4 count 15 min EMOM 10 Sit ups 10 Box Jumps 10 Air Squats

4 Day 9 Day 10 Day 11 Day 12 - optional - Power snatch PVC Drills - 3 minutes - Power snatch PVC Drills - 3 minutes - Lower body warm- up minutes 1a. Back Squat - 3x8-4 count 1b. SL DB RDL - 3x6ea - AHAP 1c. GHR 3x6-4 count Lower Body Emphasis DB Snatch Box Jumps Rest 5 min Upper body warm - up minutes 1a. Push Press - 3x8 4 count - AHAP - increase from last week 1b. BB Bent Over Row - 3x10 AHAP - increase from last week 1c. Lateral Raise - 3x10-4 count lower 2a. Dips/Ring Dips - 2x10 AHAP 2b.Strict Pullups - 2x10 AHAP 10,9,8,7,6,5,4,3,2,1 Pushups Supine Pullups / ring rows Situps Power Snatch drills - 10 min 4x5 Power Snatch - Build to weight you will us in the IWT - 5 min 7 Power 1 min max box jumps 30 seconds of TTB - scale to leg lifts Rest 90 extra seconds between station Part 2 15 Thrusters - 65/95 1 min bar over burpees 30 sec lateral bar jumps 1a.3x6 close grip bench - 75,80,85% 1b. 3x6 Upright row - AHAP 2a. 3x6 - Chin Up - 4 count - AHAP 2b. 3x4 each - SA DB OH press - AHAP 2c. 3x6 Cuban press - AHAP 3a. BB Bicep Curls 3x b. DB Skull Crushers - 3x8-12 4a. BB Skull Crushers - 3x8-12 4b. DB Hammer Curls - 3x min EMOM Wallballs Burpees Run 200 Before moving on to next set Score is total time Score is total time YD shuttles 50 and back Rest 3 min between shuttles Shuttle need to be all out

5 Day 13 Day 14 Day 15 Day 16 - Power Clean PVC Drills - 3 minutes - Power Clean PVC Drills - 3 minutes - Lower body warm- up minutes Upper body warm - up minutes Power Clean drills - 10 min 1a. Back Squat - 3x8-4 count 1b. SL DB RDL - 3x6ea - AHAP 1c. GHR 3x6-4 count Lower Body Emphasis 1a. Push Press - 3x6 4 count - AHAP - increase from last week 1b. BB Bent Over Row - 3x10 AHAP - increase from last week 1c. Lateral Raise - 3x10-4 count lower 2a. Dips/Ring Dips - 2x10 AHAP 2b.Strict Pullups - 2x10 AHAP 4x5 Power Clean - Build to weight you will us in the IWT - 5 min 7 Power 2 min row max meters 2 min rest Rest 1 extra minute between station 1a. Bench press - 6/4/3/3-80/85/87.5/90 1b. 8/6/4 Upright Row- AHAP 2a.8/6/4 Chin up - AHAP 2b. 3x6 each SA DB OH Press - AHAP 3a. BB Bicep Curls 3x8-12 3b. DB Skull Crushers - 3x8-12 4a. BB Skull Crushers - 3x8-12 4b. DB Hammer Curls - 3x8-12 Tap out workout: 95/65 Every 2 minutes until tap out: Thrusters / 5 Bar facing burpees Thrusters / 7 Bar Facing burpees Thrusters / 9 Bar facing burpees Thrusters / 11 Bar facing burpees - If you don t have enough barbells you can easily sub KB thrusters Metcon 10 min AMRAP 5 Burpees 10 Sit ups 15 Headcutters Part 2 20 yd Single Arm Kettlebell overhead lunge 10yd right/10yd left - if poor mobility/hold in goblet position 400m run 2 min rest 10 min EMOM YD shuttles 50 and back 10 min AMRAP Rest 3 min between shuttles 10 TTB 10 Box Jumps 10 Air Squats Shuttle need to be all out

6 Weeks 5 & 6 - Move challenge members to regular class schedule. By now they have been onboarded for a month and are ready to join class. Also, this gives them the opportunity to attend more frequently and accelerate results.

- First 2 weeks will focus on glute activate, core strength, and challenge balance and coordination.

Program goals: - Many of these women will not be familiar with weight training. Our goal is to provide a safe training plan, building them from the ground up. - First 2 weeks will focus on glute activate,