TXT PROGRAMMING09/2/24-09/7/24STRENGTH WEEK: #8

MONDAY Labor Day 9am live oak with Coach Julia all other classes canceled.
0-15 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up 3 rounds
30 bicycle
30 dead bug
30 leg scissors
250m row or run or 50 jump Jack


15-30   Core 4 rounds
1 min plank
30 sec plank shoulder tap
1 min hollow hold
30 sec v-up or T2B


30-45 WOD 15 min ascending AMRAP (add 1 rep each round)
5 PULLUP
5 Gob squat
5 Box Jump
5/5 Side plank hip lift 
Run or Row 250m (do not increase runs)


TUESDAY
0-15Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 5 min amrap
10 scorpion
10 iron cross
10 GSW (GREATEST STRETCH IN THE WORLD)
5 inch worm push-up
5 gob squat


PRACTICE Core pressurization related to breathing and maybe a plank or two with discussion of anterior muscle chain activation might be a good idea
  
15-25  Power Lift STRENGTH: Dbl KB Dead Lift / KB Swing

• Have clients find their 3-5 rep max on the Dbl KB Dead Lift.  Repeat at top weight for 3 sets.  Between those 3 sets, have clients perform 8 KB swings with one bell (50% d-lift weight) focusing on max power, by pulling the bell back down quickly on their own using their anterior muscle chain.  Feel free to push their bell back down during the swing. The idea here is to have rapid deceleration followed by maximum acceleration.  Make sure they get plenty of rest between sets.
  

30-45 WOD: 20 min cutoff
Christa Benchmark  Get as far through the list as you can in 20 minutes, Choose the version that best fits you and record your time and weight. 
 
        
Beginner
5/5 Lunges 
20 Wall Ball (8 LB Women /10 LB Men)
15/15 One Arm Swing (15 LB Women/ 20 LB Men)
40 Pushups ((hands elevated on box)
50 Burpees (hands elevated on box)
40 Pushups ((hands elevated on box)
15/15 One Arm Swing (15 LB Women/ 20 LB Men)
20 Wall Ball (8 LB Women /10 LB Men)
5/5 Lunges
 
Intermediate
5/5 Jump Lunges
20 Wall Ball (10 LB Women /15 LB Men)
15/15 One Arm High Pull (20 LB Women/ 35 LB Men)
40 Pushups 
50 Burpees (No Pushup)
40 Pushups
15/15 One Arm High Pull (20 LB Women/ 35 LB Men)
20 Wall Ball (10 LB Women /15 LB Men)
5/5 Jump Lunges
 
Advanced
5/5 Weighted Jump Lunges (20lb Women, 35lb Men)
20 Wall Ball (12 LB Women /20 LB Men)
15/15 One Arm Snatch (35 LB Women/ 50 LB Men)
40 Pushups (Chest to ground)
50 Burpees (Chest To Ground)
40 Pushups (Chest to ground)
30 One Arm Snatch (35 LB Women/ 50 LB Men)
20 Wall Ball (12 LB Women /20 LB Men)
5/5 Weighted Jump Lunges (20lb Women, 35lb Men)






WEDNESDAY
0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: REPS 18-12-6
Plank shoulder tap
Serratus push-up 
Band pull apart in front of body
Sit out
20-30   Vertical Pull 10 min EMOM
Odd min: KB Plank Pull Across (While pulling kb to R and then left)
Even min: chin over bar or bar hang or plank


30-45 WOD: 7 Rounds 
5/5 Snatch (kx 35w/53m) (MODIFY by making it a swing)
10 ball slam 
5 T2B or Vup
  
THURSDAY
0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up 5 min amrap
10 Goblet squat
5/5 x walk
20 butt kicker
20 jump Jack
30 mtn climber


20-30    Lunge 10 min amrap run the rack 
RTR with 5/5 reps of Forward or reverse lunge (choose one)
Work up to top weight and stay on weight for 5 sets of 5 reps. 


30-45 WOD: circuit through the 3 EMOMS, 5 times. Start with EMOM 1, then do EMOM 2, then EMOM 3. Start back at EMOM 1 for round 2. If they finish before the minute is over they get to rest. Choose weights that you can finish in the minute with.


EMOM1 (if you finish before the minute is over rest)
10 Situp OR DEADBUG
SHORT RUN or ROW (YOU CHOOSE DISTANCE)


EMOM 2
5 dbl kb swing +high pull + Snatch (MODIFICATION: With single KB, KB SWING+ KB HIGH PULL+ KB OVERHEAD SWING)


EMOM 3
10 wall ball
5 burpee 
  
FRIDAY
0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 2 rounds 30/10
Pike toe touch 
Bootstrapper
Hindu push up
Leg scissors 


20-30    Vertical Press 
RUN THE RACK 5/5 reps Single KB shoulder press
5 sets of 5/5  reps at top weight


30-45 WOD 
BUY IN: 500M RUN or ROW


3 ROUNDS
10 KB DEADLIFT (kx 70w/109m)
10 Burpee lateral hop
10 Sit up + gob shoulder press (kx 25w/40m)


BUY OUT: 500m Run or ROW


SATURDAY
0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 4 rounds
10 Beast Bird dog
10 dead bug
10 Pike push back + alt forward Lunge 
Short run or row


20-30 Core: 3 rounds of 15 REPS (TRY TO STAY AT THE SAME KB WEIGHT THE ENTIRE TIME) 10 MIN CUTOFF

·     KB UP AND OVER (touching the kb on the ground behind the head, as you sit up bring it up and over head to touch on ground infront of you)
·     KB EXTENSION (like a vup, extending kb overhead legs out straight, bring kb in and touch knees) (MODIFICATION V-UP NO WEIGHT)
·     COFFIN SITUP (CLICK FOR DEMO)
·     LEG RAISE TO CEILING STOMP (hold on to KB on the ground above head)


30-45 WOD: 6 rounds
3 Clean + S.L.D.L + Reverse Lunge R (KX 35w/53m) (DO IT AS A FLOW)
3 Clean + S.L.D.L + Reverse Lunge L
3 Box Over (MODIFICATION: 3/3 step up) 
30 Jump Rope (KX 6 DBL UNDER)

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