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TXT PROGRAMMING 08/24/20-08/29/20 STRENGTH WEEK: #7 Scotts valley closed next week no 6am West Side TBD MONDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 3 rounds 20 on/10 off Push up to alt. reach Wall walk (or walk outs) Double squat to sprawl 20-30 Vertical Press Strength 10 min AMRAP 5 Thruster R 5 Thruster (both hands on 1 bell) 5 Thruster L 5 Seated Goblet press (both hands on 1 bell) 30-45 WOD: 3 Rounds 1 MIN on each exercise KB Goblet shoulder press to rev lunge r/l Spinal rock w/ kB shoulder press Spider-Man Plank w/ push up Sit up to kB tricep ext Superman TUESDAY 0-10 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 3 rounds 30 sec Plank hold 30 Sec Side plank hold R 30 Sec Side plank hold L 30 sec High Knees 10-20 Core Strength 10 min cut off 1 min sit ups 3 rounds: 20 Kick out to ceiling stomp 20 Sprinter sit up 10 Leg lift w/ kB press to toes 20 KB Deadbug 20-45 WOD: 25 min cutoff WOD CHIPPER!! (any order you please) *Every 5min 30sec Hollow Body Hold* 100 Frog Hops 45/45 Box/Mat Hop Overs 80 Swing High Pulls 35/35 Plank Hip Taps 30/30 Big Girl Clams (bent knee side plank elevated clam) 50 KB Skull Crushers 20/20 Circle Crunches 15/15 Jump Lunges 20 Inverted burpee (basically spinal rock back to stand up & jump) 5/5 Sit Outs WEDNESDAY 0-15 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up 2 rounds 30 sec DISH TOWEL HAMSTRING CURL 30 secHIGH KNEES 30 secKB GOOD MORNING 1 MIN BICYCLE FAST!!! 15-25 Lift Strength: Use 1 or 2 KB 10 min EMOM 15 reps Double KB Swing/High Pull/Snatch or Single KB SWING/HIGH PULL/ OVERHEAD SWING - At The top of each minute for ten sets/minutes 15 reps. 25-45 WOD:20 min Ascending AMRAP Add 2 reps each round! (Wall sit time doesn't change) 30 sec single leg wallsit r 30 sec single leg wallsit L 10 Situps 10 Goblet Squat 10 KB Clean to reverse lunge R 10 KB Clean to reverse lunge L 10 Bulgarian Split Squat R 10 Bulgarian Split Squat L THURSDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up 3 rounds 30 on/ 15 off Skaters Plank shoulder taps Alternating V-ups Squat with lunge touch back 20-30 Horizontal Pull Strength 8 Rounds 5/5 KB Bent Over Row 15 rep banded tricep pulldown or KB Skull Crushers 30-45 WOD CIRCUIT THROUGH EMOMS. Circuit through all 3 EMOMS 4x so it takes 12min. (Example: start with EMOM 1, then do 2, then do 3. Then start over at 1 and circuit through again.) EMOM 1: 20 T2B or v-up 20 Over head KB SWING (kx 35w/53m) EMOM 2: 10/10 sitouts 20 H.R. Pushups EMOM 3: 100m dbl kB waiter carry (kx 25w/40m) 20 TRX ELBOWS WIDE ROW or 10/10 Plank one arm row FRIDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up:5 MIN AMRAP 5/5 CLAM 5/5 DONKEY KICK 5/5 SIDE PLANK HOLD LEG LIFT 20-30 Strength Squat 10 ROUNDS 5 TEMPO Goblet Squat (3,2.0,0) 5/5 GOBLET Lateral Squat Walk 30-45 WOD: 3 rounds 3 min on / 1 min Hollow Body Rock Circuit through exercises for 3 min and then stop wherever you are and 1 min hollow hold. Then continue circuit through exercises for the next round of circuiting through exercises. 10 R/L Lateral lunge w/ KB swing 10 spinal rock to push up (or split the reps) 10 Plank pop up to KB deadlift 10 kick out to ceiling stomp SATURDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 3 rounds 10 Serratus Push UPS 20 Glute Bridge with a pulse 15/15 Bodyweight Reverse Lunge 40 Mountain Climbers 20-30 Horizontal Press Strength: Triple Set 4-5x 5R/5L Bottoms Up Press 20 Plank Tucks 10 Seated Goblet Press 30-45 WOD: 1 min 5 KB Swing + 5 Pike Pushup 2 Rounds 5 turkish getups, https://www.youtube.com/watch?v=iM2oTXgnDRU 10 sumo deadlift high pull 10 pushup + push back 10/10 Windshield Wipers 50m farmer carry R 50m farmer carry L 1 min 5/5 OA Swing + 10 Goblet hold Butt Kickers
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