TXT PROGRAMMING
09/06/21-09/11/21 STRENGTH WEEK: #1 MONDAY LABOR DAY!!! TUESDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 3 rounds 5 Burpees 10 TRX Rows 10 Mountain Climbers 10 Chinees 20-30 Vertical press Strength DBL KB Strict Press 3 sets x 10 reps (weight should be hard to press by the 6th rep) 30-45 WOD 3 ROUNDS 10 KB O.H. SWING (35LB W//53LB M) 30 JUMP ROPE OR 6 DBL UNDER 15 DIPS 30 JUMP ROPE OR 6 DBL UNDER 15 CHIN UP (hands facing in) 30 JUMP ROPE OR 6 DBL UNDER 30sec/30sec Side Plank WEDNESDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up 2 rounds 7 TRX Jump Squats 3 Pull Ups 3/3 OA Swing 7 Goblet Squats 20-30 Core Strength 3 rounds 40 sec on//20 sec situp wall ball Plank hold Bird Dog Hollow body Hold Dead Bug 30-45 WOD 15 min AMRAP 1R/1L Turkish Get Ups (KX 35W/53M) 30 AB mat situp 30 jump rope 50/50M WAITER Farmer carry (KX 35W/53M) THURSDAY 0-10 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 2 rounds 5 Bent Over Row 5 good morning 5 High Pulls 10 Rope Skips 10-30 Lift Strength 20min Conventional Dead-lift 3 sets x 8 reps Touch and go reps, :3 tempo lowering the kbs to the floor. Tempo Romanian Dead-lift 3 sets x 10 reps 3210(:3 down, :2 pause in lowest position, up FAST, no stopping at the top.) 30-45 WOD 1 time through 15 min time cap 10 Burpee Pull ups (scale by separating the two movements.) 50 Stacking Plank (split reps) 15 DBL KB DEADLIFT 50 Stacking Plank (split reps) 15 DBL KB DEADLIFT 50 Stacking Plank (split reps) 10 Burpee Pull ups (scale by separating the two movements.) FRIDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 5 MIN AMRAP 10 V-UP 10R/10L SIDE PLANK HIP LIFT 10 CEILING STOMPS 10/10 mtn climber 20-30 Horizontal pull Strength superset Tempo TRX Row 3 sets x 8 reps 3330(:3 down, :3 pause, :3 up, :0 at the top) Bent over DBL KB row 3 sets x 10 reps No Tempo. Select a weight that you can complete all 3 sets of 10. 30-45 WOD 4 MIN AMRAP 4 KB forward Lunge (split reps) (KX 35W/53M) 4 KB Bulgarian Split Squat (split reps) (KX 35W/53M) 4 KB Single Leg RDL (split reps) (KX 35W/53M) -1 min hollow hold- 4 MIN AMRAP 15 OH KB SWING (KX 35W/53M) 10 TRX I or DB front raise -1 min chin over bar hang- 4 MIN AMRAP 150M ROW (plank if rower is not free) 50m Heavy Farmer Carry (KX DBL 53W/70+M) -1 min PLANK- SATURDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 2 rounds 20/10 Spiderman Planks Gob Thrusters Pushups Jump Rope 20-30 Squat Strength Time for tempo!! Tempo Goblet squat 3 sets x 8 reps 3330(:3 down, :3 pause, :3 up, :0 at the top.) :90 rest between each set. Goblet Squat 3 sets x 10 reps No tempo, but keep rests at :60-:90. 30-45 WOD 1 Round till completion (must finish each exercise before moving on [20 min cutoff]): 10 KB Snatches (split reps) (KX 20W/35M) 15 Burpee Box Over (to scale split exercises) 20 KB Snatches (split reps) 15 Burpee Box Over 30 KB Snatches (split reps) 15 Burpee Box Over 40 KB Snatches (split reps) 15 Burpee Box Over 50 KB Snatches (split reps) 15 Burpee Box Over -- In health & kindness, Christa Berry & Team TxT www.txtsantacruz.com Find us on Facebook
0 Comments
Leave a Reply. |
|
Check out ALL the fun |
Locations |
|