TXT PROGRAMMING
10/24/22-10/29/22 STRENGTH WEEK: #10 MONDAY 0-10 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 5 min AMRAP 10 banded lat pulldown 10 banded tricep ext 10 jump jack 10 squats 10-20 Vertical Pull Strength : Do pull ups then do ball slams. Work between pullups and ball slam until you finish the pullup reps. 10 Min Cutoff REP: 3-6-9-12-6-9-3 Pullup REP: 5 Ball Slam ZOOM option REP: 3-6-9-12-6-9-3 Burpee Bent over row REP: 5 KB Swing (KX KB 35/53 lb) 20-45 WOD: 20 MIN 2 Rounds - 2 minute Jump Rope (ZOOM jumping jacks/seal jacks) - 1 minute Goblet squats (KX KB 35/53 lb) - 1 minute THRUSTERS (KX KB 35/53 lb) - 1 minute Burpee Thruster (KX KB 35/53 lb) - 1 minute pull-ups (hard, fast). - 1 minute ALT Snatches - 1 minute burpee pull-ups (moderate intensity)(ZOOM Burpee Bent over row) - 1 minute Alt OA High Pull - 1 minute burpee-pull-ups (slow and steady, but solid)(ZOOM Burpee Bent over row) TUESDAY 0-10 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 2 rounds 20/10 Butt kickers Ice skaters Ball slam Alternating step up 10-20 Lunges - 10 min cutoff RTR run the rack Lunge across the room with dbl or single kb 20-45 WOD: 2 ROUNDS (20 Min Cutoff)
WEDNESDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: REPS 10/8/6 Band pull apart Inchworm scorpion (half reps) Iron cross Dowel shrug over head Beast bulldog 20-30 Horizontal Press Strength : 6-5-4-3-2-1 Reps for Time (ZOOM if you don't have two KBs dbl the reps and complete of both sides)
30-45 WOD: 4 Rounds for Time With a running clock, as fast as possible
THURSDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: https://www.youtube.com/watch?v=6Z2k1OvNKGs&feature=youtu.be
20-30 CORE: 10 min cutoff
30-45 WOD: 3 Rounds (15 Min cutoff)
FRIDAY 0-10 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 3 rounds 3x side slide 10 kb swing 5 jump squat 10 beast bird dog 10-20 Lower Pull Strength - 5 Rounds for Time
20-45 WOD: cindy description below
SATURDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 15/12/9 Seal jack Touch jump Butt kickers Lateral leg scissors 5 Over head KB SWING (reps dont change) 20-30 Horizontal Pull Strength - 1-2-3-4-5-6-7-8-9-10 TRX ROW 20-18-16-14-12-10-8-6-4-2 Elevated Plank OA Row (split rows between arms) 30-45 WOD: AMRAP in 21 minutes
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