5/12/23 Week 5

Sunday the 14th...

10:00am 09:00

Mobility and balance, M&B:

30s Bird-dog to Knees on Ball

20s Star Plank Rotations / side

10 alt Shoulder Rotations / Side

 6-12 Combat Stance to Shinbone Switch

Rest as needed, move slow for 3 sets

Time under tension, TUT:

2 Turkish Get Up (Elbow Variant) / Side

40s Collected in Negative (Elevator) Decent in Rings

Rest as needed between 4 sets

Moving with purpose. MWP:2 rounds of 50 seconds on, 10 seconds off;

1) Kettlebell Clean to Squat

2) Sprawl Bag Flip 4 Knees

3) Jumping Lunges

4) KB Clean to Lunge

5) 4 Kim Sit Up to 4 Mount Elbow

6) Glute Bridge Jump to Shrimp

 7) KB Clean Lunge to Press

-Rest 60 seconds between rounds-

Monday the 15th May...

07:00

Mobility and balance, M&B:

10 Pushups on Ball

10 WTD Blackburns

3 Wall Walks with 4 Shoulder Taps

10 Pillowcase Rows

Rest as needed, move slow for 3 sets

Time under tension, TUT:

40s Collected in Handstand Negative (Elevator)

10-12 External Rotation Elbow on Knee (HEAVY)

20-30 Jaw Clamp Band Neck Extensions 

Rest as needed between 4/5 sets

Moving with purpose. MWP:

3 Rounds of 50 second On, 10 Seconds Off:

Ring Support

Kettlebell Switch Cleans

Mount Elbow to Plank Knees

Kneeling Goblet Squat

 Kettlebell Swings

Wednesday the 17th May...

07:00

Mobility and balance, M&B:

M.E. Birdog on Ball Hold / side

20 Weighted Thoracic Rotations on Ball

20 Zombie Hamstring Curl on Ball

Rest as needed, move slow for 3 sets

Time under tension, TUT:

COMPLEX:9 Dual Kettlebell Romanian Deadlift -

8 Suitcase Lunges -

6 Dual Kettlebell Cleans -

4 Rack Lunges -

3 Dual Kettlebell Press

Rest as needed between sets

Moving with purpose. MWP:

3 Rounds of 50 second On, 10 Seconds Off:

Ring Rows or Pull Ups

Goblet Kneeling Up Downs with Twist During

Dynamic Hollow Knees

KB pushups Burpee

Russian Twists (WTD)