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TXT PROGRAMMING
10/31/22-11/05/22 STRENGTH WEEK: #1 MONDAY HAPPY HALLOWEEN! 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 2 rounds 30sec on/10 sec off Rocking lunge R (forward & back) Rocking lunge L Inch worm + push up Rolling side to side v ups Mountain climbers 20-30 Lunge Strength 10min cutoff 3 rounds max 10/10 Bulgarian split squat (find a challenging weight ans tick with it) 5/5 Goblet lateral lunge 10 KB Good Morning (KB at Chest) Focus on the bow and feeling the hamstrings 30-45 HALLOWEEN WOD (the exercises spell halloween) 15min Ascending AMRAP 1,2,3,4... Hamstring curl on TRX or with ball Alt KB Swing (do reps on both sides 1,1,2,2,3,3…..etc) Lunge rev. R Lunge rev L. Overhead KB swing Walking lunge with goblet hold KB (50m Does not change) Ext. Tricep on TRX Elevated heels on box Glute bridge Navy seal Burpee TUESDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up 6min Amrap 6 Sit out 6 KB thruster 6 OH Swing Lateral high knees lap (50 M) 20-30 Vertical press Strength 3-5 rounds (10 mins) 5/5 Bent press (BE CAREFUL this takes a lot of mobility) 5/5 Seated SA press 10 Sit up w/ OH press 10 Pike push up or 5 wall walk 30-45 WOD 5min EMOM 3 thrusters (KX 35w/53M) 4 goblet squat (KX 35w/53M) 5 swings (KX 35w/53M) AFTER 1 MIN Wall Sit 5min EMOM 3 supermans 4 close grip push up (diamond) 5 burpees AFTER 1 MIN Plank 5min EMOM 3 sit up (kB optional) (KX 25w/35M) 4 v up 5 full spinal rock to stand or handstand (Modify 5 hollow rock +5 deep squats) AFTER 250 M Run WEDNESDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 3 rounds No rest between exercises 30 sec STANDING CROSS BODY KNEE TO ELBOW 30 sec KB GOOD MORNING 30 sec KB GOBLET SQUAT 30 sec HIGH KNEE 20-30 Core Strength 3 rounds 45on/ 10 off KB DEAD BUG HOLLOW HOLD SIT UP LEG LIFT or HANGING LEG LIFT 30-45 WOD 21, 15, 9, 3 Beast Bird dog ( R+L=1 rep) Spinal rock Burpee (MODIFY hollow body rock and then burpee) KB Swing + O.H KB Swing (count as 1 rep)(KX 35w/53m) 2 V-up + 1 Super man (count as 1 rep) THURSDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique Warm Up: 2 rounds 10/10 SL Glute Bridge 10 Hollow Body Rocks 10/10 Bird Dog 10 banded good mornings (to practice hip hinge) 20-30 Lift Strength Deadlift 10Min AMRAP 8 Tempo Deadlift kb between feet (3down/3Pause/Explode Up) 10/10 Single Leg Deadlift 30-45 WOD 20min Cutoff 5-10-15-20-15-10-5 Sumo Deadlift High Pull Rotational Deadlift Be careful of your back keep core engaged (modify with narrow stance romanian deadlift)R+L=1 rep Weighted Glute Bridge 5 Burpee (stays the same) FRIDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 3 rounds 10 Bent over row 5 Plank walk out (start in plank walk out as far as you can, then walk hands back underneath shoulders.) 5 Plank Shoulder Tap Short jog you choose distance 20-30 Horizontal pull Strength 10 min AMRAP 15 TRX ROW 10 ELEVATED PLANK WITH O.A. Row L (one hand on bench or trx) 10 ELEVATED PLANK WITH O.A. Row R (one hand on bench or trx) 30-45 WOD: 7 MIN AMRAP 250M Run 10 Bent over row (2 hands 1 bell) 10 reps of Situp + russian twist 7 MIN AMRAP 1/1 TGU 250 M Run(in gym) or 1min KB SWING (ZOOM) SATURDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique Warm Up: 5 min AMRAP 3/3 lunges 15 burpee no push up 30 Bicycle 30 Mountain Climbers 20-30 Squat Strength 10min AMRAP 5 TEMPO Goblet Squat (3down/3pause/explode up) 10R/10L SA Squats can use TRX 30-45 WOD:15 min cutoff 3 rounds (every 3 min 5 body weight jump lunge/jump squat/jump lunge) (15 min cutoff IF YOU FINISH EARLY YOU MUST STATIC SQUAT TIL 15 MIN ENDS. 1 BURPEE IF YOU BREAK THE SQUAT :).) 10 DBL KB THRUSTER (KX 25W/40M) 10R/10LSnatch 10 V-Ups 10 Box Jump Burnout 3 Rounds 30sec on Jump squats/30sec Plank
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