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
0 Comments
Leave a Reply. |
|
Check out ALL the fun |
Locations |
|