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TXT PROGRAMMING 03/27/23-04/01/23 STRENGTH WEEK: #2 MONDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 2 Rounds: 5 inch worm 10 scorpion 10 iron cross 10 kb squat/bicep curl, stand and overhead tricep ext. 20-30 Horizontal Press Strength BUY IN: 10 R/L SA KB Chest Press 2 ROUNDS 45 sec / 15 sec (everyone starts together) TRX Pushup Standing KB Halo alternate sides Goblet KB chest press (hips up) TRX TRICEP EXT. or kb skull crusher BUY out: 10 R/L SA KB Chest Press 30-45 WOD Run To The Hills (KX 35W/53M) “Run To The Hills” For time with 25 minute cutoff: 250m run 20 One Arm Snatches Right 250m run 20 One Arm Snatches Left 250m run 20 Burpees 250m run 20 One Arm Thrusters Right 250m run 20 One arm Thrusters Left 250m run 20 Jump Lunges 250m run 20 One Arm Swings Right 250m run 20 One Arm Swings Left 250m run 20 Jump Squats 250m run TUESDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 5 min cut off 3 Rounds 30 bicycles 10 leg lift 30 Leg Scissors up/down 20 Swimmers 100m run or Row 20-30 CORE Strength 10 min cutoff With a wall ball 4 Rounds 20 reps of each CLICK ME TO SEE HOW IT'S DONE
30-45 WOD: 20 min cutoff Christa Benchmark Get as far through the list as you can in 20 minutes, Choose the version that best fits you and record your time and weight. Beginner 5/5 Lunges 20 Wall Ball (8 LB Women /10 LB Men) 15/15 One Arm Swing (15 LB Women/ 20 LB Men) 40 Pushups ((hands elevated on box) 50 Burpees (hands elevated on box) 40 Pushups ((hands elevated on box) 15/15 One Arm Swing (15 LB Women/ 20 LB Men) 20 Wall Ball (8 LB Women /10 LB Men) 5/5 Lunges Intermediate 5/5 Jump Lunges 20 Wall Ball (10 LB Women /15 LB Men) 15/15 One Arm High Pull (20 LB Women/ 35 LB Men) 40 Pushups 50 Burpees (No Pushup) 40 Pushups 15/15 One Arm High Pull (20 LB Women/ 35 LB Men) 20 Wall Ball (10 LB Women /15 LB Men) 5/5 Jump Lunges Advanced 5/5 Weighted Jump Lunges (20lb Women, 35lb Men) 20 Wall Ball (12 LB Women /20 LB Men) 15/15 One Arm Snatch (35 LB Women/ 50 LB Men) 40 Pushups (Chest to ground) 50 Burpees (Chest To Ground) 40 Pushups (Chest to ground) 30 One Arm Snatch (35 LB Women/ 50 LB Men) 20 Wall Ball (12 LB Women /20 LB Men) 5/5 Weighted Jump Lunges (20lb Women, 35lb Men) WEDNESDAY 0-15 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up 2 ROUNDS 20 sec on/10 sec off TRX ROW or Bent over row 4 high knees to sprawl (elevate sprawl to a box for beginners) Alternating single leg v-ups (modify to alt side crunch) 15-25 POWER LIFT Strength 10 min time cut off Run the rack with both movements and then complete 3 rounds at your top weights. 10 Sumo Deadlift (feet wide kb between feet) DEMO 10 Suitcase Deadlift DEMO 25-45 WOD THE KATIE BENCHMARK BUY IN:250M RUN or ROW (KX run with 14W/20M Wall Ball only for advanced running.) 5 ROUNDS (Beginners scale to 3 rounds) (INT scale to 4 rounds) 50 M Farmer Carry DEMO 10 Pullups DEMO or TRX Pull up 10 Squats DEMO (KX gob squat 35w/53m) 10 Push Ups DEMO 10 Sit up or crunch BUY OUT: 250M RUN or ROW DEMO(KX run with 14W/20M Wall Ball only for advanced running.) THURSDAY SHORTENED WARM UP 0-10 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 2 rounds 20 sec on/10 sec off Frog hop around the room Banded lat pulldown Alternating single leg v-ups Hanging shoulder packing 10-20 Vertical Pull Strength 10 MIN AMRAP 10 Pullup 30 sec hollow hold 20-45 WOD ascending and descending reps. Circuit through the exercises. 1,2,3,4,5,6-10 DBL KB Dip to DBL KB Pushup (Modify by separating move movements and /or moving it to the box) DEMO 5 T2B (or Knee to navel or V-Up or legs up toe touch) DEMO 10,9,8,7,6-1 BOX JUMP DEMO or BOX STEP UP DEMO FRIDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 5 MIN AMRAP 10 Bicycles 3/3 walking lunges 10 Glute Bridges 5/5 x walk with band DEMO 20-30 LUNGE Strength 5 rounds 15/15 Jump Lunge (Modify Lunges for beginners) 5/5 KB BOX STEP UP DEMO 30 SEC WALL SIT 30-45 WOD 5 Rounds 15 min cutoff 10 DEADLIFT DEMO (one heavy KB between the feet) (KX 60W/90M+) 2 WALL WALKS DEMO or 3 INCH WORMS DEMO PUSH UP OPTIONAL 5 GOBLET THRUSTER DEMO (KX 35W/53M) 50m WALKING LUNGE OR GOBLET WALKING LUNGE(KX 35W/53M) SATURDAY 0-15 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 3 rounds 5 min cut off 3 x 3/3 ice skater + 1 sprawl each side 3x Inchworm + scorpion Seperate exercises if to difficult 10 Touch jump 10 Gob Thruster 15-25 Vertical Press Strength 10 min cutoff 5 rounds 10 ½ kneeling KB curl to OH press R (right knee down) DEMO 10 ½ kneeling KB Curl to OH Press L (left knee down) 10 Kneeling goblet shoulder press to overhead tricep extension (or standing if they have bad knees) DEMO 25-45 WOD: Benchmark THE LEAH (20 min cutoff) 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
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TXT PROGRAMMING
03/20/23-03/26/21 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 (ZOOM: 45 sec jump jack + lunge R/L) 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.) (ZOOM: Do not run the rack keep adding one rep TGU & only do lunges on the first TGU of each side then finish the rest of the reps for the TGU on that side then move to the other side.) 25-45 WOD: 10 MIN AMRAP 5 HANDSTAND KICK UP OR 1 WALL WALK or 1 INCH WORM + PUSHUP 10 BOX OVERS 10 SITUP 10 MIN AMRAP 20/20 TRX MTN CLIMBER 10 KB LEGS UP STRAIGHT TOE TOUCH 5/5 DBL KB FRONT RACK LUNGE (KX dbl 25W/ dbl 40M) 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 reps OA Strict press 3 sets of 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) 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 (ZOOM: 50 JUMP JACK) 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 (ZOOM: 1 min plank, then 2 min plank, 3 min plank, then done.) 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 DBL KB Chest Press 30-45 WOD: LUCKY #7 - 7 Rounds of the following exercises for 7 reps each. 7 Vups 7 Snatches Right (KX 35W/53M) or one arm kb swing 7 Snatches Left 7 Burpees 7 Pullups 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) 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** 30-45 WOD: 21-15-9 reps of DBL KB THRUSTER, (kx 25w/40m) 50m one arm farmer carry R (kx 40w/80m) 50m one arm farmer carry L , one arm swings R (kx 35w/53m) One arm swings L TXT PROGRAMMING
03/13/23-03/18/23 STRENGTH WEEK: #10 MONDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 2 rounds of 45/15 TRX T Single leg v-ups Banded lat pulldown Hollow rock 20-30 Vertical Pull Strength -Work On One Of The Exercises For 10 Minutes (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 Pull Up (Max Weight For 1 Rep Goal Is 2-30 lb Women/2-50lb Men) grab the weight belt from the main gym to attach weight to. 30-45 WOD FOR DESCENDING TIME (work at each station for 1 min, then work at each station for 40 sec……etc) 1 Minute @ each station 40 Seconds @ each station 30 Seconds @ each station 20 Seconds @ each station:
TUESDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 3 rounds 1/1 Around the world lunges 5/5 Bulgarian Split Squats 10 Kettlebell Swings 20-30 Lunges - work on partner walking lunges. Have partner A lunge across the room and back followed by rest while partner B Lunges BEGINNER - Bodyweight or Goblet Lunges INTERMEDIATE - Double Kettlebell Racked Or Suitcase Lunges EXPERT - One Or Two Arm Overhead Lunges 30-45 WOD 15 Rounds For Time Of: (15 Minute Cut Off) 15 KB Swings (KX 35w/53m) 50 Jump Rope (10 Double Unders) WEDNESDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 3 Rounds 5 Push up to pike 10 high Knees 3/3 Lateral Plank w/ rotation 3 Burpee-lateral lunge R+L 20-30 Press Strength Run The Rack On The Press For 3 Reps (really focus on getting them to the next level safely) One Arm Press Strict press do 3 sets of 3 reps @ top weight. BEGINNER - Goal Is 3 Reps With 20 lbs Women/ 30 lbs Men INTERMEDIATE - Goal Is 3 Reps With 30 lbs Women/ 40 lbs Men EXPERT - Goal Is 3 Reps With 35 lbs Women/ 53 lbs Men 30-45 WOD 15 Minute AMRAP Of: Run 250m or row 10/10 Snatches (modify to high pull or swing) (KX 30w/50m) 20 Chinees THURSDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 5 min AMRAP 3R/3L Windmill with a yoga block balancing 5 KB Swing to OH Swing 3/3 Windshield wipers 10 KB deadbugs 20-30 CORE Form 2 lines behind the pullup bars and have them perform a set close to failure of one of the following variations of the hanging leg raise. You should be able to get 3-5 sets in. (Progress to the next exercise when they can do 3 or more sets of 10 reps) BEGINER - Hanging Knee Raises INTERMEDIATE - Hanging Knees To Elbows ADVANCED - Hanging Toes To Bar EXPERT - Strict Toes To Bar (SLOW) 30-45 WOD:8 Rounds 20 Seconds On 10 Seconds Off of Each Exercise (NOTE: Finish all 8 rounds of the exercise before moving on to the next) Scale As Necessary: Pullups KB sit up + Twist (KX 35w/53m) Leg lifts (with 10 sec hollow hold instead of 10 sec rest) Box Jumps FRIDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 2 rounds 30/10 Seated Hip Rolls with arms over head Hip Circles (On all fours press back to childs pose then circle forward to neutral cows pose.) Gentle lateral lunges Scorpions Iron Cross 20-30 Lower Pull Strength - Run The Rack For 10 Minutes Perform 3 Reps Each (really focus on getting them to the next level safely) 3 sets of 3 reps at top weight BEGINNER - Single Kettlebell Sumo Deadlift (Goal is 30 lb w, 50lbs m) INTERMEDIATE - Double Kettlebell Sumo Deadlift (Goal Is 2-30 lb w. 2-50 lb m) EXPERT - DBL KB SUMO Deadlift (Goal Is 2-80+ lb w, 2- 106+ lb M) 30-45 WOD Get As Far Through The List As Possible In 15 Minutes: 100 Jump Rope 20 TRX Rows 90 Jump Rope 20 Swings (KX 35w/53m) 80 Jump Rope 10/10 Jump Lunges 70 Jump Rope 10/10 One Leg Deadlifts (KX 35w/53m) 60 Jump Rope 20 Goblet Squat (KX 35w/53m) 50 Jump Rope 10/10 Bottoms Up Presses (KX 20w/40m) 40 Jump Rope 20 Wall Balls (KX 14w/20m) full range of motion squat 30 Jump Rope 10/10 Mountain Climbers 20 Jump Rope 20 spinal rock to jump (Modify by raising the ground) 100 Jump Rope SATURDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 6 min AMRAP 4 TRX Y 4 KB Good morning 4 Plank Jack w/ Mountain Climber 4 glute bridge 20-30 Horizontal Pull Strength - Work On One Of The Exercises For 10 Minutes (really focus on getting them to the next level safely) 3 sets of 3 reps at top weight BEGINNER - One Arm Row Place Other Hand On Wall For Support (Goal Is 3 Slow Reps To Bottom) INTERMEDIATE - Lawn mower row Goal Is 3 Reps With 30lb Women/50lb Men EXPERT - Lawn mower row Goal Is 3 Reps With 50lb+Women/ 80lb+ Men 30-45 WOD 10 Rounds for time: 3 DBL KB SWING (KX 35w/53M) 6 Burpee (modify by elevating hands on to box) 9 Wall Ball TXT PROGRAMMING
3/06/23-3/11/23 STRENGTH WEEK: #9 Hi TXT Community, We have made it through the 6 week challenge. Congratulations!! It is no small feat to get through 6 weeks of eating, habit and fitness change. We are almost at the end of our 10 week strength calendar. So the weights will be heavier for the strength section. Make sure to take your time. Move with the best form and challenge yourself. Have a wonderful week! Christa B MONDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 10 Frog hops then... 20/10 x 2 Bear Crawl down & back (use mat or 6’ area) - keep hips low & level Core pressurization practice laying on back (extra core info) Db snatches, switch hands on the way down Then… 15/15 bicycles 20-30 Lift Strength Ascending… 1, 2, 3, 4, 5..keep going up in reps til 10 min is up.(10 min cut off) Single Leg DL R Snatch R Single Leg DL L Snatch L DBL KB clean & Squat 30-45 WOD (20 min cut off) 7 rounds 4 Lateral Lunge Burpee (count burpee) 7/7 Single leg deadlift (KX 25w/44M) OR 7 challenging Reg Deadlift 7 Push up 7 One Arm KB swing R (KX 25w/44M) 7 One Arm KB swing L 7 Ceiling stomps TUESDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 5 min AMRAP 5 Plank Shoulder tap to pike 6 sit out 5 dead swing Lil run 20-30 Horizontal Pull RTR with 3/3 Lawn Mower row until you find a challenging weight. Once you have found a weight that challenges you, do the below superset. Superset x 5 10 TRX Muscle up 3/3 Lawn Mower Row (challenging weight) 30-45 WOD 3 rounds 45/15 Push up, push back, broad jump (shuffle back or turn around) Glute bridge, KB chest press, KB Pull over Sit up w/ tricep ext TRX ROW get Deep (ZOOM Side vup R, V up, Side vup L) WEDNESDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up 2 Rounds: 3 Inchworm with push up 10 body weight squats 2/2 Rocking lunge 10 sit ups 20-30 Squat Strength 10 MIN Amrap 3 KB single arm squat L 3 KB single arm squat R 3/3 KB Bulgarian Split Squat 3 KB SUMO SQUAT 30-45 WOD: 1 Round till completion (must finish each exercise before moving on [15 min cutoff]): Every 2 min do 20 jump squat · 10 Burpees Kb swing (separate movements if needed) (KX 35W//53M) · 20 Goblet Squats (KX 35W//53M) · 15R/15L Jump Lunge · 20/20 KB High Pull (KX 35W//53M) · 50 Ball Slam (KX 15W//30M) · 20/20 KB High Pull · 15R/15L Jump Lunge · 20 Goblet Squats · 10 Burpees kb swing THURSDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 2 Rounds 20 sec on/10 sec off Alternating pike reach Hindu pushup Alternating single leg v-ups Alternating wide stance lateral lunge 20-30 Horizontal Press PUSHUPS AND ABS 2 ROUNDS OF (10 MIN)
30-45 WOD BUY IN: 5R/5L KB WINDMILL https://www.youtube.com/watch?v=ITSmgn_BQgY (KX 35W//53M) 3 ROUNDS 10 SINGLE ARM CHEST PRESS L (KX 35W//53M) 10 SINGLE ARM CHEST PRESS R 10 THRUSTER L (KX 25W//40M) 10 THRUSTER R 10 BOX JUMP OR 5/5 GOBLET CHAIR STEP UP or long jump shuffle back 10 KB OH SWING (KX 35W//53M) BUY OUT: 5 KB SWING/ HIGH PULL/ OVER HEAD SWING (should have 15 reps)(KX 35W//53M) FRIDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up REPS 15/10/5 Mtn climber (x2 reps) Leg scissors (x2 reps) Touch jumps Jump jack 20-30 Core 2 rounds 45/10 sec plank Superman or Swimmer JUMP ROPE or DOUBLE UNDER KB Dead Bug DBL Leg lift + Ceiling Stomp THEN 1 min Situp or HOLLOW HOLD 30-45 WOD 3 ROUNDS 6/6 KB One Arm front rack Rev Lunge (KX 25W//40M) 6 Spinal rock to jump or handstand (Modify 6 Hollow body rock and then 6 Squats) 20 K2E (knees to elbow) 6/6 KB Sit up & Twist 20 Ball Slam (KX 15w//30m) SATURDAY 0-10 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Lower body dynamic stretch https://youtu.be/xnLaMMIaVZo 5 min Warm Up: 3 rounds 10 KB Swing 10 TRX Rows 1 Lap Dead drag 20 Jump rope 15-30Min STRENGTH POWER LIFT: RTR (RUN THE RACK) 3 reps dbl kb clean then at top weight complete 5X3 DBL KB CLEAN FORM TIPS: https://www.youtube.com/watch?v=C0B1SrcGAIA 30-45 WOD: (try for 3 rounds) 15 MINUTE AMRAP: 25 Double unders or 125 Jump Rope 5/5 Pistols or TRX single leg squat or single leg sit on to box 4/4 KB one arm overhead Lunges (modify appropriately)(KX 25w/44m) 6 Burpee Pull Ups (seperate movements if needed) TXT PROGRAMMING
02/27/23-03/04/23 STRENGTH WEEK: #8 Hi TXT Community! Welcome to the last week of the 6 week challenge. We are kicking off Monday with a fitness challenge. It won't be a normal class but it can be fun. Push to achieve your best results. You will be comparing your results to your previous fitness test 5 weeks ago. And then emailing them to TXTSantacruz@gmail.com Have fun & thank you for your dedication. In health, Christa Berry MONDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique Warm Up: 3 rounds 5 TRX or reg pushup 5/5 single kb shoulder press 10 KB swings 20 jumping jacks Strength Test Day: we are re-testing. Please ask everyone to document their results. 1 min Push-up Test Holding the plank position try for as many push ups as possible. If you need to elevate your hands to a box to continue to hold please do so. NO KNEELING PUSH UPS. Document how many you got and what style and depth you did. And how hard it was on an RPE scale. · (4min-ish) 2 minute - Navy Seal Sit Up Test: Correct Sit Up form for this test is: Hands on shoulders, shoulder blades must touch ground each time. Partner holds their feet and counts reps. Partner up and perform most sit ups they can in 2 minutes. Have them document how many sit ups they got. If you cannot do sit ups do 3 sets of 20 reps Dead bugs Document how many you got and what style you did and how hard it was on an RPE scale. 1 min Plank hold: Planking on your forearms with feet together. If you need to elevate your hands to a box to continue to hold please do so. NO KNEELING. Document how long you got, what style and depth you did and how hard it was on an RPE scale. 5 Min: Partner Strict Press pyramid - Start @ 1 Rep, then your partner does 1 rep. Then you do 2 reps and your partner does 2 reps. Hold your DBL KB’s in the front rack position while your partner presses. REPS 1-10 Document what weights you used, if you had to put the weights down and if you and your partner made it to 10 reps in 5 min and how hard it was on an RPE scale. If you do not have a partner, take two weights and do 3 sets of 10 reps strict shoulder press. Document your weight and how it felt. Save for re-testing in 5 weeks and how hard it was on an RPE scale. · (10+ min) 1 Mile run or row (for time): Try to calculate a distance at your club, and have students run 1 mile for time. (you might know your 250m distances, which would then be running ~6.4 laps) or people can row 1609m. Scale this to what you feel most comfortable with. You can run a mile on an elliptical or treadmill. You can also bike a mile. Document your time and how hard it was on an RPE scale. TUESDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 2 rounds 30 on/10 off Good mornings (dowel or KB) Sit out or grasshopper Kb swing Lateral Lunge 20-30 10 min EMOM Dbl Swing/ High Pull/ Snatch for 10 rounds Have class perform 15 reps at the top of the minute every minute for 10 mins of: Dbl Swing/ High Pull/ Snatch If Members are still learning the hinge, have them do 15 kb swings and work on hip timing. If they are not comfortable with that, have them perfect their deadlift. 15 Deadlifts every min. 30-45 WOD: 15 Min AMRAP 9 Hanging Leg Raise 15 Wall Balls 21 Dbl Unders or 100 jump rope 250M Run or row WEDNESDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up Warm Up : REPS 20,12,4 superman Bird dog DBL Leg lift with Ceiling Stomp Deadbug 20-30 Vertical Pull 10 MIN EMOMs EMOM ODD: 5/5 KB North/south plank ….Then PLANK til min is over EMOM EVEN: 5/5 KB Plank pull through …..Then HOLLOW HOLD til min is over 30-45 WOD choose the best version for your ability 15 Ascending AMRAP add 1 rep every round
THURSDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique Warm Up: 3 rounds 30on/10off Glute Bridge X walk r & L Jump squat 20-30 Lunge 10min cut off 5 rounds 5R/5L Single Leg KB DL to Reverse Lunge 10 TRX Jump Squat to Jump Lunge R/L 30-45 WOD 3 rounds (18min) 1Min in each exercise -Burpee -Clean To Forward Lunge then swing switch to other side -Swing to Swing Squat (or just swing) -5R/5L Bulgarian Split Squats -TRX Jump Lunge -Rest or Plank FRIDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up:REPS 15/10/5 Band pull apart SIDE VUP (FULL REPS ON EACH SIDE) Wall ball SWIMMERS 20-30 Vertical Press 10 min cutoff 3 x Superset 3R/3L OA Push Press 6 KB Gob Shoulder press THEN 60 total Seated Strict shoulder press (choose a very light weight) 30-45 WOD 3 Rounds: 50m/50m O.A. Waiter carry Hold 10 TRX Row 10 Push-Ups 15 Snatch R 15 Snatch L 50m/50m One ArmFarmer Carry hold 10/10 Lateral leg lifts over KB SATURDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique Warm Up: 5 MIN AMRAP 40 Mountain Climbers 30 Jumping Jacks 10 Sit Ups 10 inch worm burpees 10 Banded good mornings for hinge practice 20-30 Core “Core Galore” 30 sec on 15 sec off of: One Arm Hover plank Right One Arm Hover Plank Left V ups Hipups Right Chinees Hipups Left Leg Lifts Plank With a knee lift (spiderman plank) Situps Hollow Body Rocks Bicycles Superman Rocks Mountain Climbers 30-45 WOD 15 min Ascending AMRAP ALL WITH DBL KB
TXT PROGRAMMING
02/20/23-02/25/22 STRENGTH WEEK: #7 MONDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 5 minute cut off: 3 pike pushups 4/4 tall plank bird dog 5/5 Side plank leg lift 10 Jump rope or 10 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) O.A. overhead standing tricep extension R O.A. overhead standing tricep extension L 30-45 WOD Pyramid: 2-6-10-14-18-14-10-6-2 split reps between sides KB swing (KX 25W//40M) Goblet Curtsey Lunge (KX 25W//40M) SA KB clean (KX 25W//40M) SA KB Swing high pull (KX 25W//40M) Box Jump (KX 20w//24m) or step up TUESDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique Warm Up: 3 rounds 20 on/5 off High Knees Bicycle Leg scissors Hollow Hold 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) (GET DEEP!) 30/30 ALT SINGLE LEG V-UP 50 KB Leg Scissors (KX 25W//40M) (HOLD KB OVER SHOULDERS) 40 T2B or K2E 30 Box Overs 20 Candlestick or (hollow rock then squats) 5/5 Sit Outs 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 2 rounds 30 sec TRX HAMSTRING CURL or on BALL 30 sec CAT/COW 30 sec KB DEADLIFT 30 sec Wall Butt Touches (hinging and touching butt to wall) 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 (can run the rack 1st three rounds. Must reach heaviest by 3rd or 4th round of EMOM) 25-45 WOD 20 min Ascending AMRAP Add 2 reps each round! ( Cal Row & TGU reps do not change) 10 Sit Ups 4 DBL KB CLEAN & SQUAT (KX DBL KB 25W//40M) (can be swing clean or from the ground) 20 Cal Row (WALL SIT IF ROWER ISN'T FREE) 1 Turkish Get Up R (MODIFY: ½ TGU OR 1 Arm up to reverse lunge) 1 Turkish Get Up L THURSDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up 3 rounds 30 on/ 10 off Ice 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 in 10 min 5/5 GORILLA ROW (Alternating bent over row from KB on ground) 10 TRX BACK FLY 30-45 WOD: 3 Rounds As Fast As Possible Of: (15 Minute Cut Off) Run 250m 20 KB High Pull swings 10 Clean And Squats R 10 Clean And Squats L 10 Pushups 10 Pullups or TRX PULL UPS 10 T2B or K2E 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) 5/5 Single Leg Glute Bridge 15-25 Strength Squat 10 min EMOMs ODD EMOM: 5 HEAVY Goblet squats + 5/5 Feet elevated Hip Bridge alternate legs EVEN EMOM: 5/5 goblet squat lateral walk + 10 Jump squat (no weight) 25-45 WOD JULIA BENCHMARK 20 min cutoff (top to bottom) 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) 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 or row 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 Renegade Row + Push Up (KX 20W/40M) 5/5 O.A KB Swing/Clean/Squat/Press (KX 25W//40M) 10 wall ball (KX 14W/20M) 15 Cal Row W//20 Cal Row M 2/12/2023 0 Comments February 12th, 2023TXT STRENGTH WEEK 6
TXT PROGRAMMING 02/13/23-02/18/23 STRENGTH WEEK: #6 MONDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up 3 rounds 20/10 sec Squat with partner and ball throw Partner ball slam partner Sit up Ball throw 20-30 SQUAT Strength RTR (run the rack starting lightest working up to heaviest) 5 reps on each weight (goblet or dbl KB) once at most challenging weight to 5 sets of 5 reps at top KB. 30-45 WOD: 1 Round till completion (must finish each exercise before moving on [15 min cutoff]): · 10 Burpees or touch jumps · 20 Goblet Squats (KX 35W/53M) · 15R/15L Jump Lunge or rev lunge (work on deep range of motion with great form) · 40 KB Swings (KX 35W/53M) · 500M RUN or ROW modify length for anyone who needs it. · 40 KB Swings (KX 35W/53M) · 15R/15L Jump Lunge or rev lunge · 20 Goblet Squats (KX 35W/53M) · 10 Burpees or touch jumps TUESDAY 0-15 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 3 rounds 20/10 Lateral High knees Hindu pushup 15-25 Strength Horizontal Press (KB CHEST PRESS) 10 min AMRAP 5/5 One Arm KB Chest press 10 Hips Elevated KB Pullovers 10 Goblet chest press 10 Skull Crushers 25-45 WOD: CHIPPER!! you have to chip away at in order to finish IN ANY ORDER YOU CHOOSE (20 MIN TIME CAP) 1 round 10 Burpees 20 Pull-ups 30 Handstand push-ups (or practice kicking up to handstand) or pike pushup 40 Box Overs 25/25 Kb Snatch (KX 35W/53M) 60 hanging Knees to elbows or Toes to bar OR Vup 70 Push Ups 80 Sit-ups 45/45 Side Plank Hip Lift 100 Double-unders or 500 Rope skips WEDNESDAY 0-10 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 3 rounds 10 Dead bug 10 Bird dog 10 Seal jacks Short run 10-30 CORE Strength 3 ROUNDS 1 min on each (no rest)
30-45 WOD: 6 Rounds of: 100m DBL KB FRONT RACK CARRY (KX DBL KB 35W/53M) 10 WALL BALL (KX 14W/20M) 5/5 KB SNATCH (KX 25W/44M) FINISHER: 30 v-up & overs THURSDAY 0-10 Isolated Mobility, Compound Mobility, Movement Patterning/Technique Warm Up: 5 AMRAP 10/10 mountain climbers 10 Frog pump 5/5 Single leg glute bridge 10 trx hamstring curls 10-20 Strength Power lift Deadlift 10 MIN EMOM ODD: 5R/5L Single Leg Deadlift (RTR through out EMOM) EVEN: 10 Heavy Sumo DL (RTR through out EMOM) 20-45 WOD LOTS OF RUNNING 15 Minute Ascending AMRAP Of: (Perform 3 rep on the first round, 4 on the second and keep increasing each round by 1 rep until time is up.)
FRIDAY 0-15 Isolated Mobility, Compound Mobility, Movement Patterning/Technique Warm Up: 3 rounds 20 on/10 off Banded pull down Tricep ext Jump jack 15-25 Strength Vertical Pull (SUPER SET) 10min AMRAP PULL UP: REPS 1,2,3,4,5,6,7,8,9,10 KB SQUAT BICEP CURL: REPS 1,2,3,4,5,6,7,8,9, 10 25-45 WOD Mini AMRAPS 4 Min AMRAP 6 TRX MUSCLE UP 12 V-up 4 Min AMRAP 8 GOB Squats (KX 35w/53m) 8 double unders or 40 single under 4 Min AMRAP 6 BALL SLAM 12 GOB or BALL hold leg scissors (arms straight out over shoulders as you leg scissor) SATURDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 5 MIN AMRAP 10 BOOTSTRAPPER 5/5 BOX STEP UP (modify height if height is too challenging.) 5R/5L SIDE PLANK HIP LIFT 10 CEILING STOMPS 20-30 Lunge Strength Work on partner walking lunges. Have partner A lunge across the room and back followed by rest while partner B Lunges. Choose the movement that has the best RANGE OF MOTION. BEGINNER - Bodyweight or Goblet Lunges INTERMEDIATE - Double Kettlebell Racked Or Suitcase Lunges EXPERT - One Or Two Arm Overhead Lunges 30-45 WOD: 4 Rounds 3/3 Clean to curtsey lunge (lunge back with same side as KB) (KX 25W/40M) 6 total (count your press) KB russian twist w/ press (KX 25W/40M) 9/9 Gorilla Row 6/6 SA Squat (KX 25W/40M) 15 Jump Squat body weight 18 Hollow body rock TXT STRENGTH WEEK 5
TXT PROGRAMMING 02/06/23-02/11/23 STRENGTH WEEK: #5 MONDAY - 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 5 Min AMRAP 3/3 Tall Plank Knee Drive to Straight Leg Extension (stay on one side) 3 Down Dog to Lunge Step Up 3 Double Pulse Squat to Tuck Jump (Or squat jump) 1 lap/down & back Crawl (keep hips low) 20-30 Strength Horizontal Pull 4 rounds 45 sec on /15 sec off KB Drag (start in hike position, keep hips low, drag KB, then shuffle back) Lawn Mower Row - R Lawn Mower Row - L KB Swing High Pull (both hands on bell) 30-45 WOD Buy In: 30 TRX ROW (KX get horizontal) 3 ROUNDS 10/10 One arm KB Swing (KX 25W/44M) 10/10 S.L Deadlift (KX 35W/53M) 20 Plank Jacks 10 TRX Y 5 Renegade row (no pushup) Buy Out: 15/15 Plank on box one arm row (KX 35W/53M) TUESDAY - 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up 3 rounds 30/10 sec Squat Double Squat, Double Rev Lunge Grass Hoppa 20-30 SQUAT Strength RTR on DBL KB or Goblet squat 5 reps At top weight do 5 sets of 5 reps. Work on great form and depth. 30-45 WOD 5 Rounds 10/10 Snatch to curtsey lunge (lunge back with same side as KB) (KX 25W/40M) 20 (count your press) KB russian twist w/ press (KX 25W/40M) 5/5 GOB Alt Forward lunge (KX 35W/53M) 10 Goblet Thruster (KX 35W/53M) 30 jump rope WEDNESDAY 0-15 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 3 rounds 20/10 Lateral High knees Butt kickers + Arm swings across front Sit up Inch worms 15-25 Strength Horizontal Press (KB CHEST PRESS) RTR on DBL KB Chest press 5 reps At top weight do 5 sets of 5 reps. 25-45 WOD 20 min time cap The Jason Benchmark 1 round (HAVE CLASS LOG THEIR TIME AND WEIGHT USED) This workout is done top to bottom no chipping. 44 DBL KB CHEST PRESS (KX DBL KB 35W/53M) 44 BURPEE (KX full burpee with pushup) 44 PULL UP (KX STRICT) 44 PUSH UP THURSDAY 0-10 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 3 rounds 10 Dead bug 10 Bird dog 5 bootstrapper 10 Seal jacks 20 jump rope 10-30 CORE Strength 3 ROUNDS 1 min on each (no rest)
30-45 WOD 15 Min AMRAP 5/5 Reverse plank leg lift (facing the ceiling) 20 Thruster (KX 35W/53M) 30 Frog Hop 40 Sit up 50 KB SWING (KX 35W/53M) RUN FRIDAY LONG WORKOUT!! 0-10 Isolated Mobility, Compound Mobility, Movement Patterning/Technique Warm Up: 5 min AMRAP 20 mountain climbers 10 Glute Bridges 10/10 Alternating side lunges 10 CAT/COW 5/5 x-walk 10-20 Strength Power lift Deadlift 10 MIN EMOM ODD: 5R/5L Single Leg Deadlift, then hollow body hold the rest of the min EVEN: 10 Heavy Sumo DL, then plank the rest of the min 30-45 WOD Tricia’s Peachmark 30 min Cut Off 22 jump squats every 5 mins*** 22 Tempo Goblet Squats (pause at the bottom 3 sec) (KX 35w/53m) 22/22 Goblet Lunges (KX 35w/53m) 22/22 Foot Elevated SL Glute Bridge 22/22 Goblet Bulgarian split squats (KX 35w/53m) 22/22 Goblet Step Ups (KX 35w/53m) 22/22 Switchblades (KX 35w/53m) 22 Heavy Suitcase Deadlifts (KX dbl kb 53 w/80+m) 22 Sumo Deadlifts (KX dbl kb 53 w/80+m) 22 kettlebell swings (KX 35w/53m) 22 v ups ***switchblades https://www.instagram.com/p/ByrcOtagHeQ/?igshid=1lyh927puhfmt First exercise in the video SATURDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique Warm Up: 3 rounds 30 on/10 off Jumping Jacks Diver sit ups Plank to T push up to pike 20-30 Strength Vertical Pull 10 min AMRAP 10 pull ups 30 Hanging knee to navel 5/5 KB PULL OVERS 30-45 WOD 20 min Cutoff 3 Rounds -7 Burpee no pushup -7 Jump Squats -7 Push Ups -THEN- 3 Rounds 5 Superman to V Up 5/5 Sit Outs 5 Wall Walks or inch worm 5/5 Forward/Side/Reverse Lunge TXT PROGRAMMING 01/30/23-02/04/23 STRENGTH WEEK: #4 MONDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 5 Min AMRAP 10 glute bridge 20 single leg deadlift no weight work on balance and mobility 10 TRX row 5/5 x-walk 5 cat/cow 20-30 Strength Power Lift DEADLIFT 4 sets of 10 reps DBL KB SUITCASE DEADLIFT 4 Sets of 15 reps TRX HAMSTRING CURL or TRX HAMSTRING on exercise ball (ZOOM can use dish towels) 30-45 WOD 3 Rounds 1 min on each exercise Dead Drag (really work on engaging your lats as you pull kb to you) BOX OVERS Swing, Catch, Squat Goblet Tempo Squat (3 sec down. 3 sec pause, 3 sec up, 0 pause at top) (KX 35W//53M) Wall Ball (KX 14W//20M) 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 (modify as needed) 500m Run or row (Longer run than usual. Maybe two laps if necessary) 24R/24L bicycles 16 KB SWING HIGH PULL (KX 35W/53M) 8 Pull-ups or TRX PULLUP 250m Run (Normal Lap) 30R/30L bicycles 19 KB SWING HIGH PULL 9 Pull-ups 100m Dash (Short fast run) 36R/36L bicycles 22 KB SWING HIGH PULL 10 Pull-ups 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 EMOM (separate class into 2 groups if needed) ODD: 1 Min Row for max distance or jump rope (try to reach 1000m by the end of the 10 min emom) EVEN: 5/5 goblet lunge (REST with remainder of minute) 30-45 WOD: 20 min cutoff SET A TIMER: Every 3 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 WALL WALK OR INCHWORM 10 Box Jump or 10/10 box step up 10 Sit up with kb transfer to other side (move KB to other side after every situp)(KX 35W/53M) 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 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 FRIDAY long strength 0-15 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 5 rounds 5 SDHP 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 SATURDAY 0-20 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 20-30 LIFT Strength: 10 min amrap 6-8 Goblet Squat or DBL KB Squat (3 Down/2 Pause/Explode Up) 10/10 Bulgarian split squat 10 Sumo Squats 30-45 WOD: 3 ROUNDS 30/20/10 KB goblet Squat (do less each round)(KX 25W/44M) 3/3 Squat & Halo (KX 25W/44M) 3/3 ALT Goblet Curtsy lunge (KX 25W/44M) 3/3 side v-up 30 Jump Rope TXT PROGRAMMING 01/23/23-01/28/23 STRENGTH WEEK: #3 MONDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique Warm Up: 3 rounds 5 TRX pushup 5/5 single kb shoulder press 10 KB swings 20 jumping jacks Strength Test Day: We will re-test in 5 weeks. 1 min Push-up Test Holding the plank position try for as many push ups as possible. If you need to elevate your hands to a box to continue to hold please do so. NO KNEELING PUSH UPS. Document how many you got and what style and depth you did. · (4min-ish) 2 minute - Navy Seal Sit Up Test: Correct Sit Up form for this test is: Hands on shoulders, shoulder blades must touch ground each time. Partner holds their feet and counts reps. Partner up and perform most sit ups they can in 2 minutes. Have them document how many sit ups they got. If you cannot do sit ups do 3 sets of 20 reps Dead bugs Document if you could complete it and how it felt. · (10+ min) 1 Mile run or row (for time): Try to calculate a distance at your club, and have students run 1 mile for time. (you might know your 250m distances, which would then be running ~6.4 laps) or people can row 1609m. Scale this to what you feel most comfortable with. You can run a mile on an elliptical or treadmill. You can also bike a mile. Document your time and how it felt. 1 min Plank hold: Planking on your forearms with feet together. If you need to elevate your hands to a box to continue to hold please do so. NO KNEELING. Document how long you could hold it and on a scale of 1-10 how easy it was for you. 5 Min: Partner Strict Press pyramid - Start @ 1 Rep, then your partner does 1 rep. Then you do 2 reps and your partner does 2 reps. Hold your DBL KB’s in the front rack position while your partner presses. REPS 1-10 Document what weights you used, if you had to put the weights down and if you and your partner made it to 10 reps in 5 min. If you do not have a partner, take two weights and do 3 sets of 10 reps strict shoulder press. Document your weight and how it felt. Save for re-testing in 5 weeks. TUESDAY 0-15 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 8 rounds 20/10 (4 min) alternate exercises BANDED GOOD MORNING DEMO KB HALO alternate sides 15-25 POWER Strength: 10 min EMOM (great time to learn correct form) DEMO FOR HIP TIMING 10x KB SWING OR DBL KB SWING or deadlift if they are learning the hip hinge. 25-45 CHIPPER WOD: 20 minute cutoff can chip away in any order
WEDNESDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up 3 Rounds 35/15 Plank shoulder tap to pike reach R/L Side plank rotational reach KB push up to push back 20-30 Horizontal pull Strength 3 ROUNDS Super set 8 Tempo TRX ROW (3 sec up, 2 pause at top, 3 sec down, 0 rest at bottom) 10/10 Lawn mower row (MODIFY: BEG one hand on wall, ADV: Single leg balance and row) 30-45 WOD: 15 min - AMRAP (endurance cardio) 10 TRX power pulls right Level 1 & Level 2 10 TRX power pulls left 10/10 MTN Climbers (MODIFY BEG: Hands on bench, ADV: hands on KB) 20 Sit ups or Dead bug 10 CAL ROW W//15 cal row M DEMO THURSDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 3 Rounds 5 goblet squat 10 Glute bridge to single leg kick 5/5 lateral lunge to sprawl 20-30 Squat Strength: First do tempo then do non-tempo GOBLET SQUAT DEMO KB TEMPO Goblet Squat 4 sets x 6 reps 4210(:4 down,:2 pause, explode up, no pause at the top) KB Goblet Squat 3 sets x 10 reps Attempt to increase off tempo weight 30-45 WOD: REPS: 24/20/16/12/8 (split reps between sides) [15 Minute CUTOFF] DBL KB Bulgarian Split squat R (MODIFY: DO NOT add weight if you cannot go full range of motion) DBL KB Bulgarian Split squat L (KX dbl 15W// dbl 25M) WALL BALL (KX 14W//20M) 250m RUN or row FRIDAY long strength //short wod 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up:Warm Up: 2x 150 Run or Row 20 flutter kick 10 side plank hip lift R 10 side plank hip lift L 5 push up 20-35 Horizontal Press Strength Tempo DBL KB Chest Press 4 sets x 6 reps 4210(:4 down,:2 pause, explode up, no pause at the top) Wide KB Chest Press 4 sets x 10 reps Increase weight higher then tempo weight if possible Single Arm KB Chest Press 4 sets x 10 reps 10 on ea side 35-45 WOD 10 Minute AMRAP: 7 Ball Slams (KX 15w/20+M) 7 Full Pushups (try not to do it on your knees, elevate to a box if you need to.) 7R/7L KB Windmill (KX 25w/40m) 7R/7L TRX Power Pulls SATURDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 2 Rounds 5/5 core marching 10 squat jacks 10/10 high knees 5/5 side slide 150 m run or row 20-30 CORE Strength “Core Galore” 40 sec on 10 sec off of: · One Arm Hover plank Right · One Arm Hover Plank Left · V ups · Side plank hip lift Right · Side plank hip lift Left · Chinees · Leg Lifts · Plank With a knee lift (spiderman plank) · Situps · Hollow Body Rocks · Bicycles · Superman Rocks · Mountain Climbers 30-45 WOD: 10 ROUNDS (Write down your finishing time.) 5 SIT UP 5 TRX L-SIT CHIN UP (MODIFY: BEG no L-Sit) 5 TOES TO BAR or KNEES TO NAVEL or V-up 50M KB O.A. Waiter Carry (R arm 25m/ L arm 25M)(KX: 20W/40M) |
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