PROGRAMMING 10/18/21- 10/23/21 STRENGTH WEEK: #7

PROGRAMMING
10/18/21- 10/23/21
STRENGTH WEEK: #7
Have a wonderful week



MONDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up
5 minute amrap:
    10 pushup + to push back
    10 beast bird dog split reps
    10 R/L Side plank leg lift
    10 r/l pulsing lunge
 
    20-30    Vertical Press Strength
        4 rounds - 45 on/ 15 off
    ½ kneeling KB curl to OH press R (right knee down)
    ½ kneeling KB Curl to OH Press L (left knee down)
    Kneeling over head tricep extension (of standing if bad knees)
 
30-45     WOD 
Pyramid: 2-6-10-14-18-14-10-6-2 split reps for right and left side.
    KB OH swing
    Goblet Curtsey Lunge alt sides
    SA KB clean + high pull
   Burpee thruster
 
 
TUESDAY
    0-15    BASIC MOBILITY & DOWELS (5 MIN)
SPECIFIC WARM-UP:
3 Rounds
10 V-Up to R/L Side V-Up
10 Leg lift and stomp
5/5 Circle crunch
3 inch worm plus up dog stretch
 
15-25 STRENGTH Core
TABATA 8 rounds 20 on 10 sec plank of
-Side plank hip lifts
&
8 rounds 20 on 10 sec hollow body hold
-Side V-up: http://youtu.be/gxBOxA2OMgU
 
25-45 WOD:
 
10 rounds
10 pullups 
20 pushups
30 squats
250m RUN
 
  
 
WEDNESDAY
    0-20    BASIC MOBILITY & DOWELS (5 MIN)
SPECIFIC WARM-UP: 3 Rounds
20 Jumping Jacks
10 Burpee NO Push Up
20 Plank Jacks
10 Skaters
 
20-30 STRENGTH 10 min KB DEADLIFT & HEAVY SWING
R.T.R (run the rack)
5 reps KB DEADLIFT
After each deadlift stay on the same designated heavyweight KB and swing 10 reps.  
Then move up to the next kb. When you get to heaviest go back to the beginning and R.T.R again.
 
30-45 WOD:
5 rounds 20 min cutoff
8 Candle stick or (modified: 8 hollow body rock + 8 jump squat) 
4/4 Sit out
8 DBL KB Bent over row (KX DBL 25W//40M)
4/4 GOB Bulgarian split squat  (KX 25W//40M)
4/4 DBL KB Reverse Lunge(KX DBL 25W//40M)
  
THURSDAY
    0-15    BASIC MOBILITY & DOWELS (5 MIN)
SPECIFIC WARM-UP: 3x 30on/10off
Glute Bridges
Inch worm burpees
Hollow body rocks
High knees side to side
 
15-30  STRENGTH 10 min PARTNER PULL UPS!
CHOOSE to add reps or add weight
Starting at 1 pullup go up to 10 & back to 1. If they are adding weight stay at 3 reps.
(PARTNER PRACTICES HANDSTAND WHILE WAITING)
BONUS FUN: Before wod complete 10 Burpee pullups and one run. At any time they choose during the workout. 
 (zoom starting with 1 OH SWING superset with 1 kb sit up and over, go up to 10 OH SWING & back to 1)
 
30-45 WOD:
10 Rounds 45 sec on 15 sec off Alternate between to two exercises
-SEATED DBL KB STRICT PRESS or HANDSTAND PUSHUP or PIKE PUSHUP
-Strict Pullup (ZOOM DEAD SWING) so they use their lats
 
5 Min AMRAP
5 Burpee Box Jumps
10 KB THRUSTER (KX dbl 25W/40M
 
FRIDAY short warm up
    0-10    BASIC MOBILITY & DOWELS (5 MIN)
SPECIFIC WARM-UP
5min AMRAP 
20 bicycles
5/5 Elbow plank w/ hip tips
5/5 Rev. Lunge to forward knee drive
2 lateral lunge burpee (burpee w/ 2 lat lunge @ top)
 
10-25 STRENGTH LUNGE 15 min 
R.T.R DBL KB LUNGE
LUNGE WITH WEIGHT ACROSS ROOM. PUT DOWN WEIGHT. Reverse lunge back to other side of room and pick up next heaviest weights. When you get to your heaviest weight stay at the weight and continue to lunge. Till time is up.
 
25-45 BENCH MARK WOD!:
Lisa 20 minute AMRAP class can choose their difficulty
 
Beginner
 
20 V ups legs up knees bent hands to toes
 
20 Swings (Two hands one kettlebell) 15+lb Women 20+lb Men
 
20 Squats to parallel position (top of knee higher than crease of hip)
 
Run 250m
 
Intermediate
 
20 V ups legs stay up hands to toes
 
20 Swings (Two hands one kettlebell) 35lb Women 53lb Men
 
20 Alternating Lunges Total(Back Knee Kisses Ground)
 
Run 250m
 
Advanced
 
20 V ups full extension hands to toes
 
20 Swings (Two hands one kettlebell) 53lb Women 70+lb Men
 
20 Jump Lunges Total(Back Knee Kisses Ground)
 
Run 250m
 
SATURDAY
0-10    BASIC MOBILITY & DOWELS (5 MIN)
SPECIFIC WARM-UP: 
REPS 10-14-18-22
Pike pushup
Reverse plank leg lift (facing the ceiling)
Squat jacks
 
10-30 STRENGTH: Press (H)
3 rounds
30 sec plank hold
30 sec pushup
 
THEN:
10 min Form a circle. Moving clockwise around the circle. One person goes at a time.  
Each person does 10 DBL KB CHEST PRESS and holds reverse plank or hollow body hold till it is their turn again.
 
30-45 WOD: 15 min AMRAP
10 slam ball over the shoulder throw
1/1 TGU (KX 35W//53M)
3 wall walk or 5 inch worm full reach walk out
5/5 plank shoulder taps
100 jump rope

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In health & kindness,
Christa Berry & Team TxT
www.txtsantacruz.com
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