TXT PROGRAMMING
04/15/24-04/20/24 STRENGTH WEEK: #8 MONDAY 0-15 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up 3 rounds 10 hollow body rock 10 jump rope 5 cat/cow 30 dead bug Short run (trainers choice) 15-30 Core 4 rounds 1 min plank 30 sec plank shoulder tap 1 min hollow hold 30 sec v-up or T2B 30-45 WOD circuit through the 3 EMOMS, 5 times. Start with EMOM 1, then do EMOM 2, then EMOM 3. Start back at EMOM 1 for round 2. EMOM1 5/5 sit-up with bottoms up kb 5 KB SWING EMOM 2 5 dbl kb swing +high pull + Snatch EMOM 3 10 wall ball 4 burpee Grip strength challenge 5min farmer carry TUESDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up 5 min amrap 5/5 scorpion 5/5 iron cross 3/3 GSW 5 inch worm push-up 5 boot strapper 20-30 Power Lift -10 min amrap (option to RTR) 5 gob squats with 1 sec pause at bottom 12 gob Glute bridge 30-45 WOD: 15 min cut off (jump rope never changes reps alternate between the two exercises.) 3-6-9-12-15-12-9-6-3 Dbl kb thruster (kx dbl 25w/40m) 50-50-50-50-50-50-50-50-50 Jump rope or (25 dbl under) Grip strength challenge 8 rounds 20/10 bottoms up waiter carry WEDNESDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 12 - 8 - 4 Plank shoulder tap Serratus push-up Band pull apart in front of body Sit out 20-30 Vertical Pull 10 min EMOM Odd min: 5 Pullup ot TRX PULLUP Even min: chin over bar or bar hang or plank 30-45 WOD: 5 Rounds 5/5 Snatch (kx 35w/53m) 10 ball slam 5 T2B or Vup 250m run or row Grip strength challenge 4 rounds 45/15 dbl kb farmer carry THURSDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up 5 min amrap 5/5 side lunge 5/5 x walk 20 butt kicker 30 jump Jack 30 mtn climber 20-30 Lunge 10 min AMRAP run the rack Working up to a moderately heavy 5 Turkish get up each side. Take your time on form perfecting every position. 5/5TGU at top weight 30-45 WOD: 6 rounds DO THE 1st exercise in a flow. Clean + S.L.D.L + Rev Lunge = 1 rep. 3 Clean + S.L.D.L + Reverse Lunge R (kx 35w/53m) (DO THIS IN A FLOW) 3 Clean + S.L.D.L + Reverse Lunge L 3 Burpee Box Over (modify 3/3 step up) 3 Goblet Sumo Squat (kx 35w/53m) 250m run or row Grip strength challenge 6 rounds 30/10 bar hang FRIDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 2 rounds 30/10 Pike toe touch Boot strapper Hindu push up Leg scissors 20-30 Vertical Press: Single Arm Shoulder press RUN THE RACK 5/5 reps shoulder press 5 sets of 5/5 reps at top weight 30-45 WOD BUY IN: seated shoulder press 20 double kb 3 ROUNDS 10 KB DEADLIFT (kx 70w/109m) 10 KB Highpull (kx 25w/40m) 10 Sit up + gob shoulder press (kx 25w/40m) BUY OUT: 500m Run Grip strength challenge 5 min waiter carry SATURDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 4 rounds 10 Beast Bird dog 10 dead bug 10 pike pressback + alt forward Lunge 20-30 Core: 2 rounds 45 sec on 15 sec rest Bicycle Crunch tuck Diver sit-up Mtn climber Hollow body rock 30-45 WOD 15 min ascending AMRAP (add 1 rep each round) 5 PULLUP 5 Gob squat 5 Box Jump 5 T2B or v-up 5/5 Side plank hip lift Grip strength challenge 4 min 30/10 bar hang
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TXT PROGRAMMING
04/08/24-04/13/24 STRENGTH WEEK: #7 MONDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up 5 minute cut off: 10 pike pushups 5/5 tall plank bird dog 5/5 Side plank leg lift 20 Jump rope or 20 jump jack 20-30 Vertical Press Strength 5 rounds - 5 reps on each ½ kneeling KB curl to OH press R (right knee down) ½ kneeling KB Curl to OH Press L (left knee down) Kneeling overhead tricep extension (or standing if bad knees) 30-45 WOD 20 min cutoff Pyramid: 2-6-10-14-18-14-10-6-2 split reps between sides KB OH swing (KX 35W//53M) Goblet Curtsey Lunge (KX 35W//53M) OA KB clean (KX 25W//40M) OA KB Swing high pull (KX 25W//40M) Box Jump (KX 20w//24m) 250M Run or Row or Bike GRIP STRENGTH CHALLENGE 3 rounds 10/10 bottoms up press TUESDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique Warm Up: 4 rounds 30 on/5 off High Knees Jumping Jacks Grasshoppers Squat Hold alt Halo alternate sides 20-30 Core Strength 3 Rounds 35/10 Diver sit up (arms circle over to hug knees then circle back to hollow hold) Hollow body rock Side V-UPS R Side V-UPS L Single Leg v-up alternate or body scissors 30-45 WOD: do it top to bottom *Every 5 min do a 30 sec Hollow Body Hold* 100 FROG HOPS 45/45 Jump Lunge 80 Swing High Pulls (KX 35W//53M) 70 GOB Squat (KX 35W//53M) 30/30 PLANK up/down (DONT DIE HAHA) 50 KB Skull Crushers (KX 25W//40M) 40 T2B or V-up 15/15 BURPEE Box Overs 20 Candle Stick or (hollow rock then squats) 5/5 Sit Outs GRIP STRENGTH CHALLENGE 6 rounds 30/10 bar hang WEDNESDAY 0-15 Isolated Mobility, Compound Mobility, Movement Patterning/Technique,Practice hinge motion. By placing a dowel on the spine to keep a perfect line from head to hips when bowing. Warm Up 3 rounds 30 sec TRX HAMSTRING CURL or exercise ball 30 sec HIGH KNEES 30 sec KB DEADLIFT + KB SWING (choose one movement if it causes low back fatigue) 1 MIN BICYCLE FAST!!! 15-25 Lift Strength: 10 min EMOM ODD: FULL MIN of KB SWING (remember to breath and engage abs.) EVEN: 5 DBL KB Suitcase Deadlift choose a challenging weight heavier by 5lbs than previous week 25-45 WOD 15 min Ascending AMRAP Add 2 reps each round! ( Cal Row time doesn't change) 10 Sit Ups 4 DBL KB CLEAN & SQUAT (KX 35W//53M) 20 Cal Row 1 Turkish Get Up R (YOU'RE GONNA LOVE IT!!) 1 Turkish Get Up L GRIP STRENGTH CHALLENGE 6 rounds 30/10 OA bottoms up waiter carry & OA Farmer carry (switch sides every round) THURSDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up 3 rounds 30 on/ 10 off Skaters Alternating V-ups (hollow body roll to the other side) TRX Row or bent over row 20-30 Horizontal Pull Strength RTR or start on a challenging weight 4-5 Sets 5/5 GORILLA ROW (Alternating bent over row from KB on ground) 10 Close grip bent over row (heavier weight) 5 TRX Muscle up 30-45 WOD: 3 Rounds As Fast As Possible Of: (15 Minute Cut Off) Run 250m 20 KB High Pulls 10 Clean And Squats Right 10 Clean And Squats Left 10 Pushups 10 Pullups 10 V Ups GRIP STRENGTH CHALLENGE 3 MIN KB SWING if you stop do 2 burpees and then continue FRIDAY 0-15 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 5 MIN AMRAP 5/5 CLAM 5/5 BOX STEP UP 5/5 SIDE PLANK HOLD LEG LIFT (can do side laying leg lift if it bothers your shoulder) 30 Ice Skaters 15-25 Strength Squat 10 min EMOMs ODD EMOM: 5 HEAVY Goblet squats + 10/10 Feet elevated Hip Bridge alternate legs EVEN EMOM: 10/10 goblet squat lateral walk + 10 Jump squat (no weight) 25-45 WOD JULIA BENCHMARK 20 min cutoff (FEEL FREE TO CHIP IN ANY ORDER) 44 DBL KB SQUAT (KX dbl 20w/40m) 44 BOX JUMP or Gob. Step Up 22/22 Gob Bulgarian Split squat (KX 20w/40m) 44/44 DBL KB Front rack forward lunges (KX dbl 20w/40m) 4x250m Run or row GRIP STRENGTH CHALLENGE 6 ROUNDS 30/10 Hanging knee raises or T2B SATURDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique Warm Up: 3 rounds 10 Dead bug 10 Serratus Push ups 5 inch worm with scorpion 5/5 iron cross Short run 20-30 Horizontal Press Strength 10 min RTR on the 5 REPS DBL KB CHEST PRESS SUPERSET with 10 REPS TRX CHEST FLY. repeat your top set 5X. 30-45 WOD 3 ROUNDS 10 Goblet Squat + REV Lunge R+L (KX 20W/30M) 5/5 O.A KB Swing/Clean/Squat/Press (KX 25W//40M) 10 wall ball 20 Cal Row GRIP STRENGTH CHALLENGE 3 MIN OA SNATCHES Alternate hands whenever you please. If you put the KB down you must do 30 MTN climbers and then continue. TXT STRENGTH WEEK 6
TXT PROGRAMMING 04/01/24-04/06/24 STRENGTH WEEK: #6 Hi TXT Community , Our new challenge for April is a grip challenge. And if you or anyone in your class would like to join our free running group training for the 6 mile annual santa cruz race, wharf to wharf please feel free to contact Leah. This will be a pretty informal group, where we can offer each other support and accountability, plan weekend or after work runs, tips, and connect for gym, yoga, or running buddies. Speed and goals can be personal. This is more about creating a community for personal goal setting and accountability. Leah will start a WhatsApp or Telegram group for anyone interested making it easy to stay connected and meet up for Wharf to Wharf training. Have a wonderful week, Christa B MONDAY BASIC MOBILITY (5 MIN) DOWELS (5 MIN) SPECIFIC WARM-UP (5-10MIN) 2 ROUNDS 20/10 Seated Hip roll Alternating GSW Traveling butt kickers X walk R X walk L STRENGTH: Squat 10 MIN 5 min Static squat hold and run! Partner up. One partner holds a static squat, while another partner completes a 250m run. and switch. 5 min Complete 3 rounds 5 rep max dbl kb squat. WOD: 15 min AMRAP Add 2 reps reach round! (Wall sit time doesn't change) 30 sec single leg wallsit r 30 sec single leg wallsit L 10 ab mat Situps 10 WALL BALL 10 KB Clean to reverse lunge R 10 KB Clean to reverse lunge L 10 TRX Rear foot elevated split squat R 10 TRX Rear foot elevated split squat L : http://youtu.be/YItAiT6e6BA or on a box https://www.youtube.com/shorts/8kWguToFY_w GRIP STRENGTH CHALLENGE 8 rounds 20/10 HEAVY farmer carry ____________________________________ TUESDAY: BASIC MOBILITY (5 MIN) DOWELS (5 MIN) SPECIFIC WARM-UP (5-10MIN) 3 rounds 20/10 Scapular pushup scorpions Sit up Inch worms STRENGTH: Press (H) 10 MIN 3 rounds 30 sec plank hold 30 sec pushup 7 min Form a circle. Moving clock wise around the circle. One person goes at a time. Each person does 10 DBL KB CHEST PRESS and holds reverse plank or hollow body hold till it is their turn again. If one person falls from plank everyone does 5 inch worms. Then resume. WOD: for your best time! (15 min cut off) 3 rounds 10 single leg deadlift R 10 pushups 10 single leg deadlift L 10 pushups 1 TGU R 10 pushups 1 TGU L 50m DBL KB Waiter Carry GRIP STRENGTH CHALLENGE 3 Laps across TRX A-FRAME monkey bar ______________________________________ WEDNESDAY: BASIC MOBILITY (5 MIN) DOWELS (5 MIN) SPECIFIC WARM-UP (5-10MIN) 3 rounds 10 Dead bug 10 Bird dog 5 bootstrapper 10 Seal jacks 10 KB Swing STRENGTH Core 8-10 MIN TABATA 8 rounds 20 on //10 sec plank (NO REST) 20 sec Side plank hip lifts (switch sides every round) 10 sec plank & 8 rounds 20 on //10 sec hollow body hold (NO REST) -20 sec Side V-up: http://youtu.be/gxBOxA2OMgU (switch sides every round) 10 sec hollow hold WOD: CHOOSE one of the Below wods 15 MIN AMRAP 8 Burpee 8 Sit out R/L 8 DBL KB Bent over row 4/4 Snatch R/L 4/4 DBL KB Reverse Lunge OR FLOW Version (ADVANCED) (CLICK ON BELOW LINK TO SEE FLOW) 15 min AMRAP (Below is 1 round) Press back to Sit out R Press back to Sit out L Press Back to DBL KB Bent over row to OA Snatch as you same leg reverse lunge R Press back to Sit out R Press back to Sit out L Press Back to DBL KB Bent over row to OA Snatch as you same leg reverse lunge L https://www.instagram.com/p/BtdfUu0hh8i/?utm_source=ig_share_sheet&igshid=7bcu2nt62k8o GRIP STRENGTH CHALLENGE 8 rounds 20/10 BAR HANG (with optional L-Sit hold) ____________________________________ THURSDAY BASIC MOBILITY (5 MIN) DOWELS (5 MIN) SPECIFIC WARM-UP (5-10MIN) 5 AMRAP 20 mountain climbers total 5 Glute Bridges 2/2 Alternating side lunges 2 Inch worm + scorpion STRENGTH 10 min 5 KB DEADLIFT & 10 HEAVY KB SWING R.T.R (run the rack) ON 5 reps KB DEADLIFT (SWINGS STAY THE SAME. NO RTR) After each deadlift stay on the same designated heavyweight KB and swing 10 reps. Then move up to next kb. When you get to heaviest weight for Deadlift go back to the beginning and R.T.R again. Repeat RTR for 10 MIN. WOD: 16 min cutoff PARTNER UP! 2 MIN TIMER ON LOOP. Partner rows or Bikes while the other partner works on completing their rounds. DO NOT SANDBAG DURING THIS TIME, IT IS NOT TIME TO REST. Try to get 500m each 2min Both partners must complete 5 Rounds 8/8 KB ONE LEG DEADLIFT (KX 35W/53M) 8/8 ONE ARM KB SWING CLEANS (KX 35W/53M) 8/8 ONE ARM KB PUSH PRESS (KX 35W/53M) 8/8 Bulgarian Split Squat (KX 25W/45M) 10 Ball Slam (KX 15W/20M) GRIP STRENGTH CHALLENGE 8 rounds 20/10 CHIN OVER BAR HANG ___________________________________ FRIDAY: BASIC MOBILITY (5 MIN) DOWELS (5 MIN) SPECIFIC WARM-UP (5-10MIN) 3 rounds 20on/10 off Jumping Jacks Diver sit ups push up to pike STRENGTH Pull (V) 10 min PARTNER PULLUPS! CHOOSE to add reps or add weight Starting at 1 pullup go up to 10 & back to 1. If they are adding weight stay at 3 reps. (PARTNER PRACTICES HANDSTAND WHILE WAITING) (please take off shoes if you use the wall!!!! No shoes on the wall.) Before wod complete 10 Burpee pullups and one run. 15 min WOD: 10 Rounds 45 sec on 15 sec off Alternate between the two exercises. Should only take 10 MIN. -SEATED DBL KB STRICT PRESS or HANDSTAND PUSHUP or PIKE PUSHUP (please take off shoes if you use the wall!!!!) -Strict Pull Up (MODIFY TRX PULL UP) 5 Min AMRAP 5 Burpee Box Jumps 10 Ball Slam GRIP STRENGTH CHALLENGE 5 min farmer carry when you put it down do 30 mtn climbers ___________________________________ SATURDAY: BASIC MOBILITY (5 MIN) DOWELS (5 MIN) SPECIFIC WARM-UP (5-10MIN) 5 MIN AMRAP 5 BOOTSTRAPPER 5/5 BOX STEP UP (modify height if height is too challenging.) 5R/5L SIDE PLANK HIP LIFT 10 CEILING STOMPS 20-30 Strength Lunge Front Rack Reverse Lunges 5 sets of 5R/5L Front Rack Reverse lunges. Have members try to increase weight every round. 30-45 WOD 15 min ASCENDING AMRAP add 3 reps every round 3 BOX JUMP (KX 20W/24M) 3/3 KB CLEANS R&L from the ground (KX 35W/53M) 3/3 KB OA SWING R&L (KX 35W/53M) GRIP STRENGTH CHALLENGE 8 rounds 20/10 Alternate between the two exercises farmer carry Bar Hang TXT PROGRAMMING 3/25/24-3/30/24 STRENGTH WEEK: #5 MONDAY 0-10 Lead the group is toe to head Isolated Mobility, Compound Mobility & Movement Patterning/Technique is warming up and teaching the movements that you will be doing in class. Warm Up: 3 rounds 5 hindu pushup 10 sit ups 5/5 KB halos 10 gob chest press 10-20 Strength Horizontal Pull: (focusing on upper back) 3 ROUNDS EACH PARTNER UP A. 8/8 Tempo Lawn mower row with 3 second lower B. HOLDS CHIN OVER BAR or HANGING FROM BAR TIL PARTNER IS DONE [If they cannot have them try but jump back up after they fall] 20-45 WOD: (While doing single unders every attempt at a double under = 5 reps) 1 ROUND For BEST time: (20 MIN CUTOFF) Must finish each exercise before moving to the next. 250m row 10/10 One hand on KB for Pushups (Modify kneeling while doing pushups) 20 Overhead KB swings (KX 35W//53M) 30 Box dips or KB SKULL CRUSHERS (KX 35W//53M) 300 rope skips or (KX 60 DBL Unders) 30 TRX MUSCLEUP 20 Single KB Highpull (KX 35W//53M) 10/10 TRX Single leg squat level 1 & Level 2 or PISTOL or 20 goblet squat 250m row WEEK 4: KB CLEAN CHALLENGE: All cleans from the ground no swing. We are focusing on the speed and force of standing up quick with our hips. Day 19: 5/5 Single Leg KB Clean (start in single leg position & move to standing position as you strict kb clean to rack position.) TUESDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 15,10,5 X walk reps each side squat jacks leg lift over the shoulder ball throw 20-30 SQUAT Strength Run the rack with 5 single or dbl kb squat Do 5 reps then move up to the next weight once at heaviest weight do 5 sets of 5 reps. 30-45 WOD: 5 ROUNDS [15 MIN] 5 DBL KB THRUSTER (KX 20W//35M) 5/5 Goblet lunge (KX 25W//40M) 5R/5L KB SNATCH OR KB SWING (KX 25W//40M) 1R/1L TURKISH GETUP* from the TOP DOWN (KX 25W//40M) *After the last snatch, from the lockout, do the down phase of the getup until you are laying down and then get back up. And then switch sides. WEEK 4: KB CLEAN CHALLENGE: All cleans from the ground no swing. We are focusing on the speed and force of standing up quick with our hips. Day 20: 5/5 KB Clean + Side Lunge WEDNESDAY 0-10 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 8 rounds 20/10 alternate between the two exercises for a total of 8 rounds (4min total) Touch jump or burpee TRX ROW or kb bent over row 10-25 Strength Horizontal Press Tempo Pushup and running the rack KB Chest Press. At top weight only do KB chest Press. 3 rounds 5 Tempo pushup (3 second down, 1 second pause 0 up, 0 pause at top.) RTR with 5R/5L Kettlebell Chest Press to achieve a top set of 5 reps. Perform 3-4 sets at top weight. 25-45 WOD:30/20/10 -WALL BALL (KX 15w/20m) -Box Overs (modify by Step ups DBL reps) -Renegade Row + Push up (Modify by separating movements)(KX DBL KB 25w/40m) -BALL SLAM (KX 15w/20m) WEEK 4: KB CLEAN CHALLENGE: All cleans from the ground no swing. We are focusing on the speed and force of standing up quick with our hips. Day 21: 90sec KB Clean + squat + Press all strict THURSDAY long wod! Start strength early. 0-10 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 2 rounds 5 inch worm scorpion 5 iron cross 5 pike toe touch 20 bicycles 10 legs up toe touch 10-20 CORE Strength: [10 MIN cutoff] REP: 30/20/10 -Dead bugs -Sideplank hiplift R -Sideplank hiplift L -Abmat situp 20-45 WOD: 20 min CUTOFF 100m DBL KB Waiter Carry (KX DBL KB 35w/53m) THEN 21 - 14 - 7 Mtn Climbers (DBL REPS) T2B or V- Up 100M DBL KB Farmer Carry (KX DBL KB 35w/53m) THEN 18 - 12- 6 Wall ball situps Dips or skull crushers 100M DBL KB Front Rack Carry (KX DBL KB 35w/53m) THEN 15 - 10 - 5 DBL KB Clean (KX DBL KB 35w/53m) Burpee over Box WEEK 4: KB CLEAN CHALLENGE: All cleans from the ground no swing. We are focusing on the speed and force of standing up quick with our hips. Day 22: 5/5 Single Leg KB Clean (start in single leg position & move to standing position as you strict kb clean to rack position.) FRIDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 3 rounds 10 kb good morning 10 kb swing 10 touch jump twist 10 plank hip tap Short run 20-30 Strength Power lift: Suitcase Deadlift 10 min AMRAP 8 Suitcase Deadlift + 6 Tempo Romanian deadlift (3 up, 0 pause at top, 3 down, 0 pause at bottom.) 30-45 WOD: 2 Rounds 7R/7L REV. GOBLET LUNGE or modify for what is best for your knees (KX 35w/53m) 4 Sumo DeadLIFT (KX 53w/70+m) 14 GOBLET SQUAT (KX 35w/53m) 4 Sumo DeadLIFT 14 Box Jump 4 Sumo DeadLIFT 7R/7L TURKISH SITUP (To hip bridge point and back down.Half of a get up) (KX 35w/53m) 4 Sumo DeadLIFT WEEK 4: KB CLEAN CHALLENGE: All cleans from the ground no swing. We are focusing on the speed and force of standing up quick with our hips. Day 23: 5/5 KB Clean + Side Lunge SATURDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 2 rounds 20/10 sec off Box step up Band pull apart Overhead KB swing Banded Tricep pull down 20-30 Strength Vertical Pull: 10 min AMRAP alternate partners pullup study A: 5 PULLUPS B:Plank Hold while partner completes pullups 30-45 WOD 20 min Cutoff 3 Rounds -7 TRX L-Sit Pullup -7 Jump Squats -7 Push Ups -THEN- 3 Rounds 7 Superman 7/7 Sit Outs or grasshopper 7 Leg lift ceiling stomp 7/7 One arm kb swing (KX 35w/53m) WEEK 4: KB CLEAN CHALLENGE: All cleans from the ground no swing. We are focusing on the speed and force of standing up quick with our hips. Day 24: 90sec KB Clean + squat + Press all strict TXT PROGRAMMING 03/18/24-03/23/24 STRENGTH WEEK: #4 MONDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: game tic tac toe with med ball you make up the rules 🙂 or play something else 20-30 Strength Power Lift: 10MIN - RTR 3x, 6R/6L KETTLEBELL CLEAN with swing. Work up to the heaviest kettlebell clean with great form. No rounding in the upper back. Shoulders are always packed. Feet screwed into the ground. When standing hips should be directly over hips (think plank.) Choose a single or double kettlebell. 30-45 WOD: 4 ROUNDS (focus on form this a skill based workout.) KX for all movements 22W/44M 5 Squat + Halo R & L 1 Turkish get up to 3 windmill R (get down) 1 Turkish get up to 3 windmill L (get down) 3 DBL KB Renegade Row + Clean + 3 swing (set up larger weights to balance and row on, no pushup.) WEEK 3 KB CLEAN CHALLENGE: All cleans from the ground no swing Day 13: 2 Rounds 10/10 Bottoms up clean (NO SWING) TUESDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 5 Min AMRAP 10 banded lat pull down 10 hanging scapular retraction 10 kb swing 5/5 iron cross Short run 20-30 Vertical Pull Strength 10 min EMOM Odd Min 5 Pull up Negatives (3 sec lower) or TRX pullup negative Even Min chin over bar hang or bar hang or chin over TRX hang 30-45 WOD 8 rounds 5 SITUP 5 TRX L-SIT CHINUP 5 TOES TO BAR or KNEES TO NAVEL tips https://www.youtube.com/watch?v=_03pCKOv4l4 50M KB O.A. Waiter Carry (R arm 25m/ L arm 25M) WEEK 3 KB CLEAN CHALLENGE: All cleans from the ground no swing Day 14: 90 sec Clean & Press (no swing) WEDNESDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 3 rounds 6 Alt. trx one-legged squats 12 TRX Y 12 ball slams 20-30 Lunge Strength 10 MIN cutoff RTR 8/8 DBL KB Lunge 3 sets x 8/8 reps at top weight 30-45 WOD: 20 min cutoff SET A TIMER: Every 2 min everyone stops and does 1 MIN REVERSE PLANK (FACING THE CEILING) or glute bridge 4 Rounds: 5R/5L KB HALO (KX 25w/44m) 5 INCHWORM + Pushup 10 Box Jump or 5/5 Gob box step up 10 Sit up with kb transfer to other side (move KB to other side after every situp)(KX 35W/53M) WEEK 3 KB CLEAN CHALLENGE: All cleans from the ground no swing Day 15: 10/10 reps Clean + squat + Press (no swing) THURSDAY 0-10 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 3 rounds 20 jump rope or jump jack 5R/5L Kb HALO 3 inch worm + scorpion 1 lap around room waiter carry 10-20 Vertical Press Strength 10 Min AMRAP 50m OA Waiter carry R 50m OA Waiter carry L 10 DBL KB Seated shoulder press 10 TRX I 30-45 WOD (30 min time cap) THE NONA BENCHMARK (circuit through exercises) REPS: 1-2-3-4-5-6-7-8-9-10 THRUSTERS (KX DBL KB 25W/44M) REPS: 20-18-16-14-12-10-8-6-4-2 V-Up and over REPS: 1-2-3-4-5-6-7-8-9-10 BURPEE OVER MAT WEEK 3 KB CLEAN CHALLENGE: All cleans from the ground no swing Day 16: 10/10 reps Clean + squat + Press (no swing) FRIDAY long strength 0-15 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 5 rounds 5 Sumo deadlift high pull 5 Wall balls 5 deadbugs 5 Supermen 15-35 Core Strength 2x through 45 sec on 0 rest Side V-Up R Side V-Up L Legs straight up Toe touch Leg lifts KB Russian Twist Lateral leg scissors V-up Plank Spiderman Plank Side plank hip lift R or just side plank Side plank hip lift L Bicycle Ceiling stomp 35-45 WOD 10 MIN EMOM ODD MIN: Total of 15 reps (each movement counts as 1 rep. Scale for safety and sill level) (BEGINNERS should do ONLY swings for 15 reps with single KB.) Dbl Swing (KX dbl kb 25W/44M) Dbl high pull Dbl snatch EVEN MINUTE: 15 Ball Slam WEEK 3 KB CLEAN CHALLENGE: All cleans from the ground no swing Day 17: 2 rounds 12/12 Bottoms up clean & press (no swing) SATURDAY start strength 10 min into class 0-10 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 3 rounds Short run 5 Knees to elbows or crunch tuck 5 KB Swings 5/5 x walks 10-20 LIFT Strength: 10 min amrap 6 Tempo Goblet Squat or DBL KB Squat (3 Down/2 Pause/Explode Up) 10/10 Bulgarian split squat 10 Sumo Squats 20-45 WOD: Michael Benchmark: 5 rounds as fast as you can for time of: Choose your level and write down you time and weights used. Beginner 50 Jumping Jacks 20 Touch Jumps (like burpee but with no jumping back and forth just touch ground and then jump) 20 Jumping Pullups 5/5 snatches R & L (15lb women 30lb men) Intermediate 100 Rope Skips 20 Burpees (No Pushup) 10 Kipping Pullups with bands if needed 5/5 snatches R & L (20lb women 40lb men) Advanced a.k.a KX! 20 Double Unders 20 Burpees (Chest To Ground) 10 Strict Pullups (NO BANDS) 5/5 snatches R & L (KX 35lb women 53lb men) WEEK 3 KB CLEAN CHALLENGE: All cleans from the ground no swing Day 18: 12/12 reps clean + squat + press (no swing) TXT PROGRAMMING
03/11/24-03/16/24 STRENGTH WEEK: #3 MONDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 3 Rounds 10 Spider plank 10 Touch Jump 20 High Knee Short jog 20-30 CORE Strength: 3 Rounds 30/10 KB One arm hold slow March in place KB One arm hold slow march in place Farmer carry KB Goblet squat plus halo R&L V-Sit Leg lift over wall ball, heel tap from side to side 30-45 WOD: REPS 24, 21, 18, 15, 12 Lateral Wall Ball Throw R (KX 14w/20m) Lateral Wall Ball Throw L Goblet Thruster (KX 35w/53m) Ball Slam (KX 15w/20+m) Bicycle (DOUBLE REPS) WEEK 2: KB CLEAN CHALLENGE: All cleans from the ground no swing. We are focusing on the speed and force of standing up quick with our hips. Day 7: 60 sec alternating KB Clean (no swing) TUESDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 3 Rounds 10 ball slam 5/5 rev lunge 3/3 Turkish sit up 20 jump jack Short run 20-30 LIFT Strength: RTR 8 reps DBL KB Clean from ground + Push press, 4x8 reps at most challenging weight. 30-45 WOD: 3 ROUNDS 20 ALTERNATING SWING (10each arm) (KX 35w/53m) 10R/10L SINGLE KB CLEAN-SQUAT-PRESS (KX 35w/53m) 10R/10L PUSH UPS WITH ONE HAND ON KB 5 TURKISH GETUPS R (KX 35w/53m) 5 TURKISH GETUPS L 10/10 KB RUSSIAN TWISTS (KX 35w/53m) WEEK 2: KB CLEAN CHALLENGE: All cleans from the ground no swing. We are focusing on the speed and force of standing up quick with our hips. Day 8: 3 rounds 5/5 KB Clean & Press (no swing) WEDNESDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 2 rounds 20/10 Band pull apart Hanging scapular retraction Dead bug Butt kickers 20-30 Horizontal pull Strength: 3 ROUNDS 30/10 RENEGADE ROW (NO PUSHUP) TRX Y PLANK + KB LATERAL PULL THROUGH REVERSE BEAR CRAWL + KB DRAG HIGH KNEES FAST!!!!! 30-45 WOD: 15 min AMRAP 15 TRX MUSCLE UP 15 TRX PUSH UP + PIKE (MODIFICATION PUSHUP + DOWN DOG ) 15 WALL BALL (KX14w/20m) 15 BOX JUMP (KX 20w/24m) WEEK 2: KB CLEAN CHALLENGE: All cleans from the ground no swing. We are focusing on the speed and force of standing up quick with our hips. Day 9: 2 rounds 8/8 Bottoms up KB Clean (no swing) THURSDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 3 Rounds 5/5 lateral lunge 5 boot strapper 10 wall ball 10 calf raises 20-30 Squat Strength: RTR 8 DBL KB SQUAT (AIM TO GET BUTT TO TOUCH WALL BALL) 4 x 8 reps at heaviest weight 30-45 WOD: REPS 10,9,8,7,6,5,4,3,2,1 (15 min cutoff) TEMPO GOBLET SQUAT (3 down, 3 pause, 3 up, 0 at top) (KX 35w/53m) Sit up TRAVELING GOBLET LUNGE ACROSS THE ROOM & BACK (DOES NOT CHANGE) (KX 35w/53m) MTN CLIMBER (DBL REPS) DBL KB HIGH PULL SWING (KX DBL 22w/40M) WEEK 2: KB CLEAN CHALLENGE: All cleans from the ground no swing. We are focusing on the speed and force of standing up quick with our hips. Day 10: 4 rounds 5/5 KB clean (no swing) FRIDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 2 rounds 20/10 Inch worm + pushup Scorpion Iron cross Touch jump 20-30 Horizontal Press Strength: 5 ROUNDS 1 MIN on each (10 min) KB SKULL CRUSHER TRX PUSHUP (MODIFY Walk to standing position to make it easier) 30-45 WOD: 5 ROUNDS 250m RUN or Row 12 KB SWING HIGH PULL (KX 35w/53m) 10 One arm KB CHEST PRESS other arm hold KB up in isometric hold R 10 One arm KB CHEST PRESS other arm hold KB up in isometric hold L 8 SPIDER PLANK TO LOW SQUAT JUMP FORWARD (demo only shows plank to squat) WEEK 2: KB CLEAN CHALLENGE: All cleans from the ground no swing. We are focusing on the speed and force of standing up quick with our hips. Day 11: 3 rounds 5/5 KB Clean & press (no swing) SATURDAY long WOD 0-10 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 3 rounds 5/5 box step up 20 bicycle 10 leg lift 5 burpee 10-20 Core Strength: 3 rounds 30 sec on//15 sec OVER THE SHOULDER BALL SLAM TOSS KB Goblet hold and March with very little movement Beast Bull Dog KB Dead Bug Hanging Leg lift OR slow lift and lower lying leg lift 20-45 WOD: *THE SUBE* 20MIN CUTOFF GUIDELINES X = cardio BEG: 50 jump jack, INT: 75 jump rope, ADV: 20 DBL UNDER WOD: X 10 thrusters (B w15/m25) (I w 20/ m35)(A w30+/m40+) X 20 push ups X 30 goblet squats (B w20/m30) (I w25/m40)(A w35+/m50+) X 40 bicycles (per leg) X 50 SNATCH (25 R, 25 L) (B w15/m20)(I w20/m35)(A w30+/m40+) X 40 bicycles (per leg) X 30 goblet squats X 20 push ups X 10 thrusters X WEEK 2: KB CLEAN CHALLENGE: All cleans from the ground no swing. We are focusing on the speed and force of standing up quick with our hips. Day 12: 3 rounds 5/5 KB Clean & press (no swing) MONDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 2 Rounds 10 Banded lat pull down 10 touch jumps 10 plank hop forward and back 5/5 scorpion 20-30 Horizontal Press Strength - 3 rounds 10 min cutoff 12 Plank Pushup (elevate hands to box to make easier) 12 DBL Chest Press 6/6 Single arm press with one arm holding kb up in isometric hold 12 Goblet chest press to skull crusher 30-45 WOD: 15 Min Cutoff 21 Snatch R (KX 35w/53m) (Modify One arm KB Swing) 21 Burpee with lateral hop over mat (modify hands on box no push ups on knees) 21 Snatch L 15 Snatch R 15 Burpee lateral hop over mat 15 Snatch L 9 Snatch R 9 Burpee lateral hop over mat 9 Snatch L WEEK 1 KB CLEAN CHALLENGE: All cleans from the ground no swing Day 1: 3 Rounds 5/5 KB Clean TUESDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 8 Rounds (alternate between 2 exercises) 20 sec on//10 sec off Ball slam Long jump or frog hops or touch jumps 20-30 CORE Strength: 3 rounds 45 sec on /15 sec Hanging L-sit or bent knee KB Sit up with twist KB Spiderman plank (hands on kb & bring knee to arm pit) Leg scissors up/down 30-45 WOD: 15 min cutoff 15 cal row 15 Wall ball sit up (KX 14w/20m) 20 Hollow body crunches (holding hollow position, hands crossed across chest, legs off ground & crunch with upper half of torso, low back should not arch away from ground.) 5/5 lateral Bear crawl KB drag (KX 25w/44M) ----------------------- 10 cal row 15 Wall ball sit up 20 Hollow body crunches 5/5 lateral Bear crawl KB drag ----------------------- 5 cal row 15 Wall ball situp 20 Hollow body crunches 5/5 lateral Bear crawl KB drag WEEK 1 KB CLEAN CHALLENGE: All cleans from the ground no swing Day 2: 8/8 Bottoms up KB Clean WEDNESDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 3 Rounds (all with light easy weight) 10 deadlift 10 kb swing 10 squat bicep curl Short run 20-30 POWER LIFT Strength RTR with 10 DBL KB CLEAN 3 x 10 reps at top weight 30-45 WOD: 4 Rounds (KX 35w/53m) 5/5 Swing 5/5 Clean 5/5 High pull 5/5 Snatch 5/5 One arm Squat 5/5 One arm Press 10 Box over WEEK 1 KB CLEAN CHALLENGE: All cleans from the ground no swing Day 3: 10/10 Bottoms up KB Clean THURSDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 3 Rounds 20/10 Banded tricep ext Plank TRX W V-up 20-30 Vertical Pull Strength: CHIN UP 3 - 4 sets of 10 reps 30-45 WOD: 4 Rounds 3 TRX L Sit CHIN UP (Modification no L-Sit) 6 Ball Slam over the shoulder throw (KX 15w/25m) 9 Squat Hold bicep curl (KX 35w/53m) 12 Skull Crusher (KX 35w/53m) 15/15 Mtn climber (KX Hands on KB) WEEK 1 KB CLEAN CHALLENGE: All cleans from the ground no swing Day 4: 3 Rounds 5/5 KB Clean FRIDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 30, 20, 10 Butt kickers High knees Jump rope Short run 20-30 LUNGE Strength 10 min AMRAP 10/10 KB gob Lunge (forward or reverse) 10/10 KB gob pulsing lunge 10/10 KB Gob box step up 30-45 WOD: 3 Rounds 1 min on each Jump Lunge or reverse lunge Heels elevated on box glute bridge KB Romanian Deadlift (straight leg deadlift) TRX Hamstring curl Bicycle WEEK 1 KB CLEAN CHALLENGE: All cleans from the ground no swing Day 5: 3 Rounds 5/5 KB Clean SATURDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 2 Rounds 5 Hindu Pushup 5 TRX T 10 V - up + Iron cross 10 Hanging scapular retractions 30 Grass hoppers 20-30 Vertical Press Strength 5 Rounds 1 min on each DBL KB Waiter Carry DB Lateral Shoulder raise 30-45 WOD: 3 Rounds 1/1 TGU (KX 35w/53m) 10/10 KB Swing to bottoms up press (KX 22w/35m) 20 Wall Ball (KX 14w/20m) 250m Row WEEK 1 KB CLEAN CHALLENGE: All cleans from the ground no swing Day 6: 12/12 Bottoms up KB Clean TXT PROGRAMMING
02/26/24-03/2/24 STRENGTH WEEK: #1 MONDAY 0-15 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 2 ROUNDS 5/5 TSU 5 Hindu pushup 5 band pull apart 10 sit up 10 Glute bridge 250 row or run 15-25 Lunge Strength: 10 min AMRAP RTR 1 TURKISH GET UP 5/5 ALT Lunge with KB overhead. Then TURKISH GET DOWN and switch sides. Go up in weight after completing each side. (KNEE FRIENDLY VERSION If you cannot do a full TGU do a Turkish Situp to hip bridge then lunges or x-walks.) 25-45 WOD: Benchmark THE LEAH (20 min cutoff) HAPPY BIRTHDAY LEAH!! 10 Rounds 4 Handstand Kick up or Spinal rock handstand 4 Burpee Box Over (KX 20W//24M) 4 DBL KB Snatch (or high pull or swing) (KX 25W//40M) 40 Jump Rope JUMP ROPE CHALLENGE (CANNOT COUNT JUMP ROPES FROM WORKOUT) Day 21 155 JR or 5 DBL Under TUESDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 3 rounds 3/3 scorpions 6 hanging shoulder packing 9 seal jacks 12 light oh kb swing 20-30 Vertical press Strength: 3 sets of 10/10 reps SEE SAW Strict press (one arm goes up as the other comes down) 3 sets of 10/10 reps each side Squat halo 30-45 WOD: WOD 20 MIN CUTOFF BUY IN: 5R/5L KB WINDMILL (KX 35W/53M) https://www.youtube.com/watch?v=ITSmgn_BQgY 3 ROUNDS 20 CAL ROW OR BIKE 10 SNATCH R (KX 35W/53M) 10 SNATCH L 10 WALL BALL (KX 14W/20M) 10 T2B or V-up BUY OUT: 50 M DBL Waiter Carry (KX DBL 25W/40M) JUMP ROPE CHALLENGE (CANNOT COUNT JUMP ROPES FROM WORKOUT) Day 22 160 JR or 10 DBL under WEDNESDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up 3 rounds 20/10 Jump rope Lateral Bear crawl KB pull through Lateral Bear crawl KB pull through Dead bug slow 20-30 Core Strength: 3 ROUNDS 45 SEC ON// 10 SEC OFF TRX PIKE KB SITUP AND OVER HEAD PRESS PLANK (TRX PLANK OR EXERCISE BALL TO MAKE IT HARDER) WALL BALL SITUP 30-45 WOD ASCENDING LAPS! After 3 Laps you are done. 20 DBL UNDERS or 100 Jump rope 15 Ball Slam 10 DBL KB Thruster (KX 25W/40M) 5/5 SIDE PLANK HIP LIFT 1st round 250M run or row 1 LAP, next round 2 Laps, Then 3 Laps JUMP ROPE CHALLENGE (CANNOT COUNT JUMP ROPES FROM WORKOUT) Day 23 165 JR or 15 DBL under THURSDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 5 MIN AMRAP 3 inch worm scorpion 3 pushup negative 3/3 kb clean + press 10 bird dog 20-30 Lift Strength: CHEST 3-6-9-12-9-6-3 Pushup (Modification elevate hands to box to make easier, no knees) DBL KB Chest Press 30-45 WOD: 10 MIN AMRAP 3 INCH WORM + PUSHUP 10 GOB BOX OVER + 1/1 HALO (KX 30W/ 50M) 10 SITUP & KB Transfer to other side 5 MIN AMRAP 10/10 TRX MTN CLIMBER 10 KB LEGS UP STRAIGHT TOE TOUCH + LEG LIFT 5/5 DBL KB FRONT RACK FORWARD LUNGE (KX dbl 25W/ dbl 40M) JUMP ROPE CHALLENGE (CANNOT COUNT JUMP ROPES FROM WORKOUT) Day 24 170 JR or 20 DBL under FRIDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 2 rounds 100m run or row 10 KettleBell Swings (20w / 35m) 5 Jump Touches 15 Squat 15 Sit Ups 30 Jump Rope 20-30 Horizontal pull Strength: 3 Rounds 10 TRX Negatives (3 second lower) 10 TRX WIDE ROW 10 Renegade row (NO PUSHUP) 30-45 WOD: 15 Minute Ascending AMRAP Of: (Perform 1 rep on the first round, 2 on the second and keep increasing each round by 1 rep until time is up. The symbol 2X indicates you multiply the reps by 2 etc. for any other number) Burpees KB High Pulls (KX 35W/53M) level up with DBL KB!! Jump Rope (10X) JUMP ROPE CHALLENGE (CANNOT COUNT JUMP ROPES FROM WORKOUT) Day 25 175 JR or 25 DBL Under SATURDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, The importance of the hip hinge (see below.) https://youtu.be/esGYTeI6r14 Warm Up : 8 ROUNDS 20/10 Alternate between the 2 exercises Dead swing https://youtu.be/1OqP7vZtERo Pistol https://youtu.be/t7Oj8-8Htyw (really focus on getting them to the next level safely) 20-30 Squat Strength: 7 minute EMOM (Every Minute On the Minute) 5 Heavy DBL KB Squats 5 Burpees **have your class warm up their squats first and find their ideal weight before you start your EMOM. Incorporate some dowel work and bodyweight squats into your warm up** Try to finish squats & burpees before the min is over. If you do not finish, you do not get rest. 30-45 WOD: WOD 6 min, 1 min on each KB squat pulse KB pulse lunges R KB pulse lunges L KB swing to clean to overhead press to windmill R KB swing to clean to overhead press to windmill L THEN: 21-15-9 reps of DBL KB THRUSTER, (kx 25w/40m) 50m one arm farmer carry R (kx 40w/80m) (does not change distance) 50m one arm farmer carry L (does not change distance) one arm swings R (kx 35w/53m) One arm swings L TXT PROGRAMMING
02/19/24-02/24/24 STRENGTH WEEK: #10 MONDAY 0-20 min Isolated Mobility,& Dowel stretch, warm up drills, Movement Patterning/Technique, Warm Up: 3 rounds 6/6 KB Plank Pull through 6/6 Single leg v-ups 6 pushup 20 jump rope 20-30 Vertical Pull Strength (PULL UP) Work On One Of The Exercises For 10 Minutes choose the best version for your peeps: (really focus on getting them to the next level safely) BEGINNER - Pullup Negatives (Goal Is 3 Slow Reps To Bottom) INTERMEDIATE - Bodyweight Pullups (Goal Is 5 Reps For 5 Sets) EXPERT - Weighted Pullup (Max Weight For 1 Rep Goal Is 2-30 lb Women/2-50lb Men) 30-45 WOD: Round 1: 1 Minute on each exercise Round 2: 40 Seconds on each exercise Round 3: 30 Seconds on each exercise Round 4: 20 Seconds on each exercise One Arm TRX Power Pull Right One Arm TRX Power Pull Left Clean + Press R (KX 25/40) Clean + Press L KB Goblet Rev Lunge (KX 35/53) REST JUMP ROPE CHALLENGE (CANNOT COUNT JUMP ROPES FROM WORKOUT) Day 15 125 JR or 5 DBL Under TUESDAY 0-20 min Isolated Mobility & Dowel stretches dynamic warmup , Movement Patterning/Technique Warm Up: 3 rounds 1/1 Around the world lunges (front, side, back = 1 rep) 5/5 Bulgarian Split Squats 5/5 single arm Kettlebell Swings 30 butt kickers 20-30 Lunges - DBL KB Walking Lunge / ROW 10 min Cutoff
30-45 WOD: 10 Rounds For Time Of: (15 Minute Cut Off) 5/5 Box Step up 10 KB Swings (Modification Deadlift)(KX 35/53) 50 Jump Rope (KX 25 Double Unders) JUMP ROPE CHALLENGE (CANNOT COUNT JUMP ROPES FROM WORKOUT) Day 16 130 JR or 10 DBL under WEDNESDAY 0-20 min Isolated Mobility and dowel mobility, dynamic warm up drill, Movement Patterning/Technique, Warm Up: 3 Rounds 5 Push up to pike (you choose difficulty level) 10 high Knees 5/5 Plank w/ rotation 20-30 Press Strength Turkish Get Up w/ Press RTR & work up to a 1 rep max doing a press at each of the seven stations of the Get Up. No need to get back down- just place the bell back on the floor. Repeat top set 2X. Give plenty of rest between sets. 30-45 WOD15 Minute AMRAP Of: Run 250m 10 KB Snatches R (KX 35/53) 10 KB Snatches L (Modification: DB Snatch or One Arm KB Swing) 20 Chinees JUMP ROPE CHALLENGE (CANNOT COUNT JUMP ROPES FROM WORKOUT) Day 17 135 JR or 15 DBL under THURSDAY 0-20 min Isolated Mobility & dowel stretch, dynamic core breathing warm up drill, Warm Up: 5 min AMRAP 3R/3L KB WINDMILL with a yoga block balancing 5 KB Swing to High pull 3/3 Windshield wipers 10 deadbugs with med ball 20-30 CORE: CORE GALORE (30sec on/15 sec off) OA Hover Plank R OA Hover Plank L V-ups (Side Plank) Hip-ups R Chinees (Side Plank) Hip-ups L Leg Lifts Spiderman Plank Butterfly Sit-ups Hollow Body Rocks Bicycles Superman Rocks Mountain Climbers 30-45 WOD 8 ROUNDs: 20 Seconds On/ 10 Seconds Off on Each Exercise (NOTE: Finish all 8 rounds of the exercise before moving on to the next) Scale As Necessary: Pullups DBL KB Clean + Squat (KX 25/40) Lying Leg Raises OR Hanging Leg Lifts Ball Slam + frog hop (KX 15/25) (modify no frog hop) JUMP ROPE CHALLENGE (CANNOT COUNT JUMP ROPES FROM WORKOUT) Day 18 140 JR or 20 DBL under FRIDAY 0-20 min Isolated Mobility & dowel stretch, dynamic warm up drill, Movement Patterning/Technique, Warm Up: 2 rounds 30/10 Seated Hip Rolls with arms over head Hip Circles cat cow(On all fours press back to childs/cat pose then circle forward to neutral cows pose.) Gentle lateral lunges Inch worm + Scorpions V-up + Iron Cross 20-30 Lower Pull Strength SUITCASE DEADLIFT - Run the rack to heaviest weight with great form. Start with 3 reps then as it gets heavier do 1 rep. 10 min cutoff 30-45 WOD: 8 min cutoff Pyramid REPS: 3-6-9-12-15-12-9-6-3 KB OH swing (KX 35/53) Goblet Curtsey Lunge (R/L) (KX 35/53) 7 min AMRAP 6/6 SA KB clean, the high pull (R/L) (KX 25/40) 3 Inch worm ball slam (KX 15/25) JUMP ROPE CHALLENGE (CANNOT COUNT JUMP ROPES FROM WORKOUT) Day 19 145 JR or 25 DBL Under SATURDAY 0-20 Isolated Mobility & dowel stretch, dynamic warm up drill, Movement Patterning/Technique, warm up games Warm Up: 6 min AMRAP 5/5 TRX One Arm Row 10 Banded tricep ext 10 Superman 10 Plank Jack w/ Mountain Climber 20-30 Horizontal Pull Strength - KB LAWN MOWER ROW WITH TRX BACK FLY Work For 10 Minutes RTR 3/3 reps Lawn Mower Row. & 10 TRX Back Fly (superset only on RTR) 5 sets of 3 reps on each arm at top weight. And try for a 1 rep max heaviest one arm row with THE BEST form. 30-45 WOD: FOR BEST TIME: REPS 20/15/10/5 TRX MUSCLE UP WALL BALL BURPEE (KX 14/20) GORILLA ROW (DBL COUNT) (DBL KB KX 35/53) BOX OVER JUMP ROPE CHALLENGE (CANNOT COUNT JUMP ROPES FROM WORKOUT) Day 20 150 JR or 30 Dbl Under TXT PROGRAMMING
02/12/24-02/17/24 STRENGTH WEEK: #9 Hi Team TXT!! The 30 day clean up starts sunday feb 18th. Sign up on the eventbrite page with this link: CLICK ME Have a wonderful week, Christa B MONDAYa fun video on mobility, flexibility and stability 0-10 Lead the group is toe to head Isolated Mobility, Compound Mobility is practicing moving through 1 or some of these movements with little to no weight. Working to get your best full range of mobility in it. WARM UP:3 rounds 10 kb good morning 10 kb swing 10 touch jump twist 10 plank hip tap Short run 20-30 Lift Strength 4-5 Rounds SUMO DEADLIFT 6/6 Single leg DL 6/6 Rotational Deadlift 6/6 (MODIFICATION: ROMANIAN DEADLIFT NO ROTATION 6 reps) 30-45 WOD circuit through the 3 EMOMS, 5 times. Start with EMOM 1, then do EMOM 2, then EMOM 3. Start back at EMOM 1 for round 2. EMOM1 5/5 sit-up with bottoms up kb 10 KB SWING EMOM 2 5 dbl kb swing +high pull + Snatch EMOM 3 10 wall ball 2 burpee JUMP ROPE CHALLENGE (CANNOT COUNT JUMP ROPES FROM WORKOUT) Day 8 70 JR or 35 DBL Under TUESDAY 0-15 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 2 Rounds: 30 sec on/10 sec off Alternating pike reach Close grip bent over KB row Alternating single leg v-ups Alternating wide stance lateral lunge 15-25 Horizontal Pull Super Set 10 Min AMRAP 5 R/ L KettleBell Plank Row (From elevated plank position on box) 5 R/L KB Swing High Pull (MODIFICATION: perfect the swing or do high pull without swing) 5 TRX Muscle Up 25-45 WOD 1 time through: 10 TRX ROW (KX Horizontal) 10 Push up 10 TRX ROW 20 KB Pullovers (KX 35W/53M) 10 TRX ROW 30/30 KB Mountain climbers (KX 35W/53M) 10 TRX ROW 40/40 Bicycles 10 TRX ROW 50 Sit up (KX GOB SIT UP 25W/50M) 10 TRX ROW 40 Plank Jacks 10 TRX ROW 30 V ups 10 TRX ROW 20 Dips on a box 10 TRX ROW 10 Close grip push ups 10 TRX ROW JUMP ROPE CHALLENGE (CANNOT COUNT JUMP ROPES FROM WORKOUT) Day 9 80 JR or 40 DBL under WEDNESDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique Warm Up: 3-4 Rounds 5 min CUTOFF 40 Mountain Climbers 10/10 S.L. Glute Bridge 10 Squats 10/10 Clams 20-30 Squat Strength: 10 MIN EMOM ODD: 3R/3L Single Arm Front Rack Squat & 6 Jump Squats EVEN: 15 Sumo Goblet Squat 30-45 BBL WOD!!!! Brazilian Butt Lifts 15 min (by Coach Ivan) EMOM you have 1 min to finish each exercise. If you finish an exercises reps in the min you get to rest. Some exercises go for full min. EMOM Section 1: Pulse squats KX 25/35lbs 8/8 Donkey kicks 20 KB Glute bridges KX 25/35lbs 8/8 Cossack Squats -1min set up for next section- EMOM Section 2: 12 Sumo Squats KX 30/40lbs Plank jacks 5/5 box step up Jump Rope/Jumping Jacks -1min set up for next section- EMOM Section 3: Banded hamstring curls switch legs at 30 sec 6/6 x-walks 10 180 squat jumps Wall sits while squeezing a slam ball between the knees -DONE- JUMP ROPE CHALLENGE (CANNOT COUNT JUMP ROPES FROM WORKOUT) Day 10 90 JR or 45 DBL under THURSDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up 3 rounds 30/10 Scapular pushups High Knees Single KB Goblet chest press with hip bridge Jumping jacks 20-30 Horizontal Press 10 min cutoff Superset 3-5 rounds of 5 reps One arm KB Chest press (hips elevated)R One arm KB Chest press (hips elevated)L TRX CHEST FLY 30-45 WOD 15 MIN CUTOFF 5 Rounds 5 Bottoms up Press (R)(KX 20W/40M) 5 Bottoms up Press (L) 10 DIPS on box 10 TRX BICEP CURL Short run or row (trainer decides distance) JUMP ROPE CHALLENGE (CANNOT COUNT JUMP ROPES FROM WORKOUT) Day 11 100 JR or 50 DBL under FRIDAY 0-15 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 2 rounds 3 inch worm scorpion 3/3 iron cross 6 Legs up toe touch 20 bicycles 30 Butt kickers 15-25 CORE Strength: [10 MIN cutoff] REP: 30/20/10 (modify reps if needed) -KB Dead bugs -Sideplank hiplift R (MODIFICATION: Bend bottom knee or hold side plank for time) -Sideplank hiplift L -Abmat situp 25-45 WOD: 15 Min Ascending AMRAP start with 2 reps (KX for advanced members 35W/53M & bottoms up with situp has no set weight.) KB Halo R KB windmill R KB single-arm front squat R KB Halo L KB windmill L KB single-arm front squat L Kettlebell single-arm Sit Up (KX with bottoms up hold)L Kettlebell single-arm Sit Up (KX with bottoms up hold)R 250m run or row JUMP ROPE CHALLENGE (CANNOT COUNT JUMP ROPES FROM WORKOUT) Day 12 110 JR or 55 DBL Under SATURDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 3 Rounds 30 Grasshoppers 10 Serratus Push ups 30 Leg Scissors 3/3 Lunges 20-30 Power Lift You can RTR and then stay at most challenging weight 10 Min AMRAP 3R/3L Alternating Standing Strict Press (alternate the press) 50M Farmer Carry 30-45 WOD:30/20/10 BURPEE BOX JUMP KB SWING (KX 35w//53/M) TRX T 10 cal row JUMP ROPE CHALLENGE (CANNOT COUNT JUMP ROPES FROM WORKOUT) Day 13 120 JR or 60 Dbl Under |
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