TXT PROGRAMMING 01/10/22-01/15/22 STRENGTH WEEK: #9 Welcome to a New week of fitness TXT Community, A new week, a new day to begin again! No road to meeting your goals is ever perfect. But the key to staying on track is allowing a small mess up and continuing on track to meeting your goal. Here are a few tips of how to reach a fitness goal.
MONDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 10 Frog hops then... 35/15 x 2 Crawl down & back (use mat or 6’ area) - keep hips low & level Skaters Scapular push ups Then… 15/15 bicycles 20-30 Lift Strength Ascending… 1, 2, 3, 4, 5...(10 min cut off) Single Leg DL R Snatch R Single Leg DL L Snatch L KB clean & Squat (both hands on bell) 30-45 WOD (15, 18, or 20 min cut off) 7 rounds 7/7 Single leg deadlift to KB HP (R & L) 7 Lateral Lunge Burpee (count burpee) 7 Clap or plyo push up 7 KB swing to KB High Pull 7 Ceiling stomps TUESDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up 8 min AMRAP 5 Plank Shoulder tap to pike 6 sit out 5 dead swing 20-30 Horizontal Pull Superset x 3 5/5 Elevated SA Plank row 15 Close grip bent over row -------- 2 mins Swing High pull 30-45 WOD 3 rounds 45/15 Push up, push back, broad jump (shuffle back or turn around) Glute bridge, KB chest press, KB Pull over Sit up w/ tricep ext TRX ROW Deep (ZOOM Side vup R, V up, Side vup L) WEDNESDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up 2 Rounds: 5 Inchworm with pushup 10 body weight squats 5/5 Rocking lunge 10 sit ups 20-30 Squat Strength In Class RTR with 3 reps dbl kb squat. At heaviest KB do 5 sets of 3 reps (ZOOM 3 rounds 10 KB single arm squat L 10 KB single arm squat R 10/10 KB Bulgarian Split Squat 10 KB SUMO SQUAT) 30-45 WOD: 1 Round till completion (must finish each exercise before moving on [15 min cutoff]): Every 3 min do 20 jump squat · 10 Burpees Kb swing · 20 Goblet Squats · 15R/15L Jump Lunge · 20/20 KB High Pull · 20 cal Row or 2 min Burpee with lateral hop over mat · 20/20 KB High Pull · 15R/15L Jump Lunge · 20 Goblet Squats · 10 Burpees kb swing THURSDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 2 Rounds 40 sec on/15 sec off Alternating pike reach Close grip bent over KB row Alternating single leg v-ups Alternating wide stance lateral lunge 20-30 Horizontal Press PUSHUPS AND ABS 2 ROUNDS OF (10 MIN)
30-45 WOD BUY IN: 5R/5L KB WINDMILL https://www.youtube.com/watch?v=ITSmgn_BQgY 3 ROUNDS 10 SINGLE ARM CHEST PRESS L 10 SINGLE ARM CHEST PRESS R 10 SNATCH L 10 SNATCH R 10 BOX JUMP OR 5/5 GOBLET CHAIR STEP UP or long jump shuffle back 10 KB THRUSTER BUY OUT: 250 M RUN OR 2 MIN KB SWING/ HIGH PULL/ OVER HEAD SWING FRIDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up REPS 20/15/10/5 (3x does not change) Mtn climber (x2 reps) Leg scissors (x2 reps) Touch jumps Jump jack 20-30 Core 2 rounds 45/10 sec plank superman Inchworm hop forward/hop back Deadbug DBL Leg lift with Ceiling Stomp THEN 1 min Situp 30-45 WOD 3 ROUNDS 10 KB Pull, Catch and Squat 10 Reverse burpee (spinal rock to jump or handstand) 20 sit up 10/10 Windshield wipers 10 BOX JUMP SATURDAY 0-10 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Lower body dynamic stretch https://youtu.be/xnLaMMIaVZo 10-15 min Warm Up: 3 rounds 15R/15L Side Lunges 10 TRX Rows 20 Superman 15-30Min STRENGTH POWER LIFT: RTR 3 reps dbl kb clean then at top weight complete 5X3 DBL KB CLEAN FORM TIPS: https://www.youtube.com/watch?v=C0B1SrcGAIA 30-45 WOD 15 MINUTE AMRAP: 25 Double unders or 125 Jump Rope 5/5 Pistols 4/4 OH Lunges (modify appropriately) 6 Burpee Pull Ups
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