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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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