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TXT PROGRAMMING
11/15/21-11/20/21 STRENGTH WEEK: #1 MONDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 5 MIN AMRAP 30 Butt Kickers (warm up those quads) 30 Mountain Climbers (press tall through shoulders, shoulders over wrists, hold perfect plank.) 3/3 Rocking Lunges (forward back lunge) 10 Superman (no floppy fish) 20 Glute Bridges (activate those buns at the top of bridge) Short jog (nothing hard) SKILL: 5 min L-SIT PRACTICE 8 rounds 20 sec on//10 sec off (set up boxes or blocks for L-sit HOLD) https://youtu.be/IUZJoSP66HI 20-30 Lunge Strength 3 rounds dbl KB or goblet hold move up as you need in weight but you are not running the rack just completing 3 rounds on each side. 5 Split stance Lunge L foot forward tempo (3 sec down, 3 sec pause, 3 sec up, 0 sec pause at top) 5 Split stance Lunge R foot forward tempo (3 sec down, 3 sec pause, 3 sec up, 0 sec pause at top) 30-45 WOD 15 Minute AMRAP Of: Run 250M 20 Wall Balls (work on deep squat) 20 Swings https://youtu.be/esGYTeI6r14 demo the importance of the hip hinge 10r/10L Goblet Lunge TUESDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 5 Min AMRAP 2 x inch worm, push back, hop forward 10 Push up w/ double shoulder tap 40 Bicycles 20 jump jack 20-30 Vertical press Strength 3 Rounds 15 DBL KB WIDE Strict Press(weight should be hard to press by the 6th rep) (or single arm for ZOOM) 15 DBL KB NEUTRAL Strict Press 30-45 WOD 5 rounds (cal row goes up by 5 cal every round) 5 WALL WALK or 5 INCH WORM PUSH UP 5 KB SQUAT BICEP CURL to OVERHEAD PRESS TRICEP EXT. 5 TRX Tricep EXT (ZOOM SKULL CRUSHER) 5/5 SNATCH 10 CAL ROW, 15 CAL ROW, 20 CAL ROW, 25 CAL ROW, 30 CAL ROW (ZOOM ONLY: CAL ROW changes to KB SWING) WEDNESDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 5 min AMRAP Warm Up: Partner SWING & WALL CHAIR + RUN- · Partner A Does 10 Swings while Partner B does a wall chair. When partner A finishes they switch. Then… · Both run 1 lap (if one partner is much faster, they do jumping jacks till “B” finishes the run) 20-30 Core Strength: 3 rounds 40 sec on//20 sec SIT UP WALL BALL TOSS Plank hold Bird Dog Hollow body Hold Dead Bug 30-45 WOD: (based on how much space you have for TRX’s might split class and start on different exercises) 15 min:5 rounds of 2 min ON// 1 MIN BURPEE (2 min work on getting through list then stop for 1 min of burpees and pick up where you left off and continue to circuit through) 1R/1L Turkish Get Ups (KX 35W/53M) (take time on perfecting the movement) 5 TRX AB Rollouts http://www.youtube.com/watch?v=yWrLbIIt95I ( ZOOM can be PLANK WALK OUT https://www.youtube.com/watch?v=99DDQJJQ68c#action=share) 10 Slam Ball 50/50M Heavy ONE ARM Farmer carry (KX DBL 53W/70+M) (ZOOM 30/30 sec) THURSDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 3 ROUNDS 3/3 Squat & Halo 10 Jump Jack 10 Glute Bridge 5/5 X Walk 30 Banded Good Morning (work on using hamstrings and keeping spine flat) 20-30 Lift Strength FINISH TEMPO THEN DO CONVENTIONAL Tempo Romanian Dead-lift 3 sets x 10 reps 3210(:3 down, :2 pause in lowest position, up FAST, no stopping at the top.) Conventional Dead-lift 3 sets x 8 reps Touch and go reps, :3 tempo lowering the bar to the floor. 30-45 WOD 15 min - AMRAP (endurance cardio) 20 KB SWING 20/20 Jump Lunges 60 Jump Ropes (12 DU) 250M RUN FRIDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 2 Rounds (10 seconds in between if you want) 1 min plank hold 30 sec mtn climber 1 min reverse plank hold 30 sec dowel high pull 1min side plank leg lift right- (do left second round) 30 sec leg lifts 20-30 Horizontal pull Strength: Super set if you want Tempo TRX Row OR Goblet bent over row with tempo (back flat & no shoulder shrugging) 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 Benchmark Jason (CLASS SHOULD LOG HOW FAR THEY GOT) 20 Minute Ascending AMRAP. Start at 1 rep and add 1 rep each round for the entire 20 minutes. Stay on an exercise until you complete that number of reps before you move on. Beginner
Intermediate
Advanced
SATURDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up 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. HEAVY Goblet Squat and quick rest 3 sets x 10 reps No tempo, but keep rests at :60-:90. 30-45 WOD 15 Minute Ascending AMRAP Of: (Perform 1 rep on the first round, 2 on the second and keep increasing each round by 1 rep until time is up. The symbol 2X indicates you multiply the reps by 2 etc. for any other number) MANMAKERS (OR BURPEE) KB Windmill R ( https://youtu.be/6651sjanpxI ) KB Windmill L GOB Thruster Jump Rope (+10X each round) or DU (+5X each round)
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