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MONDAY
0-10 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, NEW MOBILITY MOVEMENTS FOR YOU TO ENJOY Warm Up: 3 rounds 10 deadlift to practice hinge DEMO 10 Deadbug 10 Bird dog 5 KB Drag and lat packing exercise DEMO 3x 4 high knee + 1 sprawl 10-20 CORE Strength “Core Galore” 40 sec on 10 sec off of: · One Arm Hover plank Right · One Arm Hover Plank Left · V ups · Side plank hip lift Right · Side plank hip lift Left · Chinees · Leg Lifts · Plank With a knee lift (spiderman plank) · Situps · Hollow Body Rocks · Bicycles · Superman Rocks · Mountain Climbers 20-45 WOD 12 minute ascending AMRAP:(Perform 1 rep on the first round, 2 on the second and keep increasing each round by 1 rep until time is up. Jump rope goes up by 10, Double Unders go up by 5 reps each round.) Burpees (modify by elevating hands on a box) TRX TRICEP EXT. OR KB Skull Crusher KB Swing or Deadlift (KX 35w//53M) DEMO CHECK CORRECT SHOULDER POSTURE X10 Jump Rope or x5 Double Under FINISHER: 1 minute plank (hardest modifications possible) 1 minute wall sit (hardest modifications possible) TUESDAY 0-15 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 8 rounds 20/10 (4 min) alternate exercises BANDED GOOD MORNING DEMO KB HALO alternate sides 15-25 POWER Strength: 10 min EMOM (great time to learn correct form) DEMO FOR HIP TIMING 10x KB SWING OR DBL KB SWING 25-45 CHIPPER WOD: 20 minute cutoff can chip away in any order
WEDNESDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up 3 Rounds 35/15 Plank shoulder tap to pike reach R/L Side plank rotational reach KB push up to push back 20-30 Horizontal pull Strength 3 ROUNDS Super set 8 Tempo TRX ROW (3 sec up, 2 pause at top, 3 sec down, 0 rest at bottom) 10/10 Lawn mower row (MODIFY: BEG one hand on wall, ADV: Single leg balance and row) 30-45 WOD: 15 min - AMRAP (endurance cardio) 10 TRX power pulls right Level 1 & Level 2 10 TRX power pulls left 10/10 MTN Climbers (MODIFY BEG: Hands on bench, ADV: hands on KB) 20 Sit ups or Dead bug 10 CAL ROW W//15 cal row M DEMO THURSDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 3 Rounds 5 goblet squat 10 Glute bridge to single leg kick 5/5 lateral lunge to sprawl 20-30 Squat Strength: First do tempo then do non-tempo GOBLET SQUAT DEMO KB TEMPO Goblet Squat 4 sets x 6 reps 4210(:4 down,:2 pause, explode up, no pause at the top) KB Goblet Squat 3 sets x 10 reps Attempt to increase off tempo weight 30-45 WOD: REPS: 24/20/16/12/8 (split reps between sides) [15 Minute CUTOFF] DBL KB Bulgarian Split squat R (MODIFY: DO NOT add weight if you cannot go full range of motion) DBL KB Bulgarian Split squat L (KX dbl 15W// dbl 25M) KB Windmill R (KX 20lbw//35M) KB Windmill L WALL BALL (KX 14W//20M) FRIDAY (strength will take longer) 0-15 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 3 rounds 5 TRX pushup 5/5 single kb chest press 10 over head swings 20 jumping jacks 15-30 Horizontal Press Strength: circuit through exercises 15 min Tempo DBL KB Chest Press OR Goblet chest press 3 sets x 6 reps 4210(:4 down,:2 pause, explode up, no pause at the top) Wide DBL KB Chest Press 3 sets x 10 reps Increase weight higher than tempo weight if possible Single Arm KB Chest Press 3 sets x 10 reps 10 on ea side 30-45 WOD when you finish 4 rounds you are done. SET A TIMER: Every 3 min everyone stops and does 1 MIN REVERSE PLANK (FACING THE CEILING) or BRIDGE POSE REVERSE PLANK VARIATIONS 4 ROUNDS: 4 DB or KB MANMAKERS (OR BURPEE) (Can be elevated to a box or be done body weight) 4 HANDSTAND PUSHUP or PIKE PUSHUP progression of the movement 8 DIPS or KB SKULL CRUSHER 16 BALL SLAM SATURDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 2 Rounds 10 core marching 10 squat jacks 20 high knees 5/5 side slide 150 m run or row 20-30 Core Strength: TURKISH SIT UP Perform 3-4 rounds at your top weight. TURKISH SIT-UP DEMO (MODIFY ADV can go to hip bridge lift.) For 10 minutes, run the rack to find a 10R/10L challenging weight on the Turkish Sit-up. It is helpful to start off on the weaker side. Perform 3-4 rounds at your top weight. 30-45 WOD: 10 ROUNDS (Write down your finishing time.) 5 SIT UP 5 TRX L-SIT CHIN UP (MODIFY: BEG no L-Sit) 5 TOES TO BAR or KNEES TO NAVEL 50M KB O.A. Waiter Carry (R arm 25m/ L arm 25M)(KX: 20W/40M) -- In health & kindness, Christa Berry & Team TxT www.txtsantacruz.com Find us on Facebook Follow us on Instagram
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