TXT PROGRAMMING 5/1/23-5/6/23 STRENGTH WEEK: #7 MONDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 3 Rounds 5 TRX I 5 TRX T 5 Hindu push up 30 Bicycle 20-30 Vertical Press Strength: 6 rounds EMOM ODD MIN: 5 Swing to bottoms up press R 5 Swing to bottoms up press L EVEN: 10 DBL KB ARNOLD PRESS or split it 10/10 each arm AFTER EMOM 4 MIN: 45 Lateral arm raise (USE DB) 30-45 WOD: 8 min cutoff Pyramid REPS: 3-6-9-12-15-12-9-6-3 KB OH swing Goblet Curtsey Lunge (R/L) 7 min AMRAP 6/6 SA KB clean, the high pull (R/L) 9 Burpee with HR (hand release) pushup TUESDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 3 Rounds 20 sec on//10 sec rest Jump Rope Mtn Climber Ball Slam 20-30 Core Strength CORE GALORE (30sec on/15 sec off) OA Hover Plank R OA Hover Plank L V-ups (Side Plank) Hip-ups R Chinees (Side Plank) Hip-ups L Leg Lifts Spiderman Plank Butterfly Sit-ups Hollow Body Rocks Bicycles Superman Rocks Mountain Climbers 30-45 WOD: Get As Far Through The List As Possible In 15 Minutes: 100 Rope Skips 20 TRX Rows 90 Rope Skips 20 Swings 80 Rope Skips 20 Jump Lunges 70 Rope Skips 20 One Leg Deadlifts (10 R/10 L) 60 Rope Skips 20 TRX Jump Squats 50 Rope Skips 20 Bottoms Up Presses (10 R/10 L) 40 Rope Skips 20 Wall Balls 30 Rope Skips 20 Mountain Climbers (R&L) 20 Rope Skips 20 Burpees 10 Rope Skips WEDNESDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 5 min amrap 10 Kb Swing 10 KB Dead lift 5/5 KB High Pull Short run 20-30 Lift StrengthKB SNATCH [10 MIN] For 10 minutes RTR (run the rack) to find a 5 REP MAX KB SNATCH Run the rack 3x. Each time working up to your top weight. 30-45 WOD: Build up to 5 reps on Right Then Build up to 5 reps on Left. [20 MIN] Begin with 1 rep RIGHT and 1 rep LEFT of each exercise then jump rope. Next, do 2 reps on RIGHT and 2 reps on LEFT, then 3, and so on up to 5 reps. 1. Kettlebell single-arm snatch 2. Kettlebell windmill 3. Kettlebell single-arm front squat 4. Kettlebell single-arm bottoms up press 5. 50 Jump Rope THURSDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: REPS 15/10/5 TRX MUSCLE UP KB Skull Crusher BANDED LAT PULL DOWN 20-30 Horizontal Pull Strength: 6 ROUNDS for each partner PARTNER UP! A: 5 PULLUPS or Trx row B: partner plank 30-45 WOD:15 MIN AMRAP 7R/7L REV. GOBLET LUNGE 4 T2B or V-up 4 KB Swing/Highpull/Press 4 T2B or V-up 14 KB PUSHUP 4 T2B or V-up 4R/4L TURKISH SITUP 4 T2B or V-up *T2B = TOES TO BAR. SCALE FOR SKILL LEVEL. FRIDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 5 min AMRAP 10 butt kicker 10/10 ice skater short run 20-30 Strength Squat 10 Min AMRAP WORK THAT BOOTY 5/5 CLAM 5 GOBLET SQUAT 5/5 DONKEY KICK 5 THRUSTERS 5/5 SIDE PLANK HOLD LEG LIFT 5 BICEP CURL TO GOBLET SQUAT 30-45 WOD Descending time 60 sec on /30 sec off 40/20 30/15 20/10 - 5/5 Mountain Climbers + 1 Burpee (repeat as many times as possible for the time) - Jump Ropes - 5 Goblet Thrusters + 5 Touch Jumps (repeat as many times as possible for the time) - Abmat Sit-ups SATURDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 3 ROUNDS 10 KB Swing 10 Gob Squat 10 Wall ball 10 TRX Row 20-30 Horizontal Press Strength: 6 ROUNDS 20 SEC ON //10 SEC 0FF Do the 3 exercises like a circuit, not separate tabatas. The Exercises: 1. Clean, Squat, Press L 2. Clean, Squat, Press R 3. Pull over to KB SIT-UP 30-45 WOD 5 MIN FARMERS WALK Now walk for as long as you can before your grip starts to fail. If you put it down, do 10 jumping jacks and pick it back up. FOR BEST TIME: REPS 20/15/10/5 [10 MIN] HANDSTANDPUSHUP OR PIKE PUSHUP WALL BALL BOX JUMPS or BOX STEP UPS -- In health & kindness, Christa Berry & Team TxT www.txtsantacruz.com Find us on Facebook Follow us on Instagram
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