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

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Madlyn McLaughlin
5 years ago
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1 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, core strength, and challenge balance and coordination. - The last 2 weeks we will start to introduce more complex movements. Remember, the primary goal for the majority of the women in the challenge is to lose weight and tone up. Our focus is to keep them working the entire hour of the class. They are only working out 3 times a week so they must work hard the entire hour to see the results we are after. - s are designed to handle very large class sizes. We have provided workouts that can be done without having a ton of equipment. This is done by breaking the women into stations and constantly changing between simple movements. - Prescribed weights have not been added to this program. We have better retention, especially for the first 3 weeks, when the women are guided by the trainer on what weight to pick on based on trainer observation of client abilities. Telling someone they should do a certain weight can be very discouraging if they are brand new to exercising. - The goal of the Olympic lifting practice on Mondays and Wednesdays is just for movement pattern recognition. We do it with a pvc pipe or empty bar. We introduce the movement and practice for about 5 min. This way, when Friday comes around the client has at least seen and practiced the movement a little bit.

2 Monday - Day 1 Tuesday Wednesday - Day 2 Thursday Friday - Day 3 Warm up 2 rounds 6 each leg Reverse Lunge and reach 15 Drop squats Bulldog circuit 5 each way 30 sec plank Warm up: 2 x 10 Cuban press 2 x 8 each ALT med ball push ups 2 x 10 supine pullups Dynamic warm up 4x5 Hang Snatch - Build to weight used in Hang Snatch Practice 1a. 3x12 - Sumo Deadlift 1b. 3x 20 - Glute Bridges Hang Snatch Practice 1a. 3x15 each arm Single Arm DB OH press - 1b. 3x15 - Supine Grip Barbell Bent Over Row 1c. 3x15 - DB Lateral Raise - 7 Hang Snatches 1 min row max meters 30 sec max burpees 6 min emom # sec row - max calories mountain climbers 6 min emom # sec max situps KB swings 6 min emom sec russian twist 2. Run 200m - Rest 2 min between EMOMs - Can break women into 3 groups and rotate - score - total reps for minute one of each station 15 min - 30 on 30 off 1. Wallballs 2. Box Jumps 3. Burpees Score is total reps 10 shoulder to OH 15 Rings Rows / Supine Pullups 200m run 15 Goblet Squats 1 min max box jumps 30 sec shuffle shuttle - 5 yards - Max touches

3 Monday - Day 4 Tuesday Wednesday - Day 5 Thursday Friday - Day 6 Warm up: 2 rounds 10 each - leg swings side/side - front /back 6 each leg cossack squats 6 each SL DB RDLs 45 sec plank Hang Clean Practice 1a. 3x10 - Sumo Deadlift 1b. 3x 10 each - Single Leg Glute Bridges 8 min emom # sec row - max calories v-ups 8 min emom # sec max KB Swings sec Plank 8 min emom sec max goblet Squats m run - Rest 2 min between EMOMs - Can break women into 3 groups and rotate - score - total reps for minute one of each station Warm up: 2 x 15 - face pulls 2 x 10 behind the neck press 2 x 10 Ring rows Hang Clean Practice 1a. 3x12 each arm Single Arm DB OH press - 1b. 3x12 - Supine Grip Barbell Bent Over Row 1c. 3x12 - DB Lateral Raise - 18 min - 30 on 30 off 1. Wallballs 2. Box Jumps 3. Ring Rows/Supine Pullups - Score - total reps Warm up Dynamic Warm Up 4x5 - Hang Clean - Build to weight used in 3 Rounds 7 Hang 90 sec row 30 sec max burpees 15 ring pushups 10 Pullups - scale to supine pullups no bands for flow of workout 1 min sled or plate push 20 AKB swings 1 min max wallballs 30 sec crossover run- 5 yards - Max touches

4 Monday - Day 7 Tuesday Wednesday - Day 8 Thursday Friday - Day 9 2 rounds 6 each leg Reverse Lunge and reach 15 Drop squats Bulldog circuit 5 each way 1 min plank 2 x 10 - Y hand cuffs 2 x 15 upright row 2 x 15 yd spider man crawl 2 x 10 ring row Power Snatch Practice Dynamic Warm Up 4x5 - Power Snatch - build to weight used in Power Snatch Practice 1a. 3x12 - Front Squats 1b. 3x 10 Hamstring curls on stability ball or using furniture sliders Power Snatch Practice 1a. 3x12 - Strict Oh press 1b. 3x6 - Chinups - 4 count eccentric 1c. 3x6 Cuban Press- 7 Power 1 min max box jumps 30 seconds of TTB - scale to leg lifts 10 min emom # sec row - max calories lunge jumps 10 min emom # sec max Wallballs v-ups 10 min emom sec max burpees m run - Rest 2 min between EMOMs - Can break women into 3 groups and rotate - 21 min - 30 on 30 off 1. KB Head Cutters 2. KB Goblet Lunges in place 3. Box Jumps - Score - total reps 15 Thrusters min bar over burpees 30 sec lateral bar jumps 20 ring rows 20 yd DB Lunge Run 300m score - total reps for minute one of each station

5 Monday - Day 10 Tuesday Wednesday - Day 11 Thursday Friday - Day each - leg swings side/side - front /back 6 each leg cossack squats 6 each SL DB RDLs 30 sec weighted plank Power Clean Practice 2 x 6 each lying side raise 4 count lower 2 x 10 Cuban press 2 x 8 each ALT med ball push ups 2 x 10 supine pullups Power Clean Practice Dynamic warm up 4x5 Power clean - Build to weight used in 7 Power 2 min row max meters 1a. 10,8,6 - Front Squats 1b. 3x 8 Hamstring curls on stability ball or using furniture sliders Encourage to move up in weight for Rounds 30 DU 10 KB Swings - 35lb 10 KB Thrusters - 35lb 200 m Run 1a. 10,8,6 - Strict Oh press 1b. 3x6 - Chinups - 4 count eccentric 1c. 3x6 Cuban Press- Encourage to move up in weight for Deadlift - 115lb Box Jumps - 20 Rest 3 min Hand Release Push ups Ring Rows 40 yd Single Arm Kettlebell overhead squat 20yd right/20yd left - if poor mobility/hold in goblet position 1 min max KB swings 30 sec burpee over KB 15 ring pushups 10 Pullups - scale to supine pullups no bands for flow of workout Run 400m

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

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