TXT PROGRAMMING
01/15/23-01/21/22 STRENGTH WEEK: #2 MONDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 2 Rounds: 5/5 Plank Up/Down or plank shoulder tap 10 Sit up or crunch 3 Inch worm 10 band pull apart 20-30 Horizontal Press Strength 2 ROUNDS 45 sec / 15 sec (everyone starts together) TRX Pushup Standing KB Halo alternate sides Goblet KB chest press (hips up) TRX TRICEP EXT. or kb skull crusher DBL KB CHEST PRESS 30-45 WOD 15 Min ASCENDING AMRAP add 1 rep every round 10/10 sit out DEMO or grasshopper DEMO 10 Hollow body rock DEMO 10 Wall Ball Burpee (ZOOM KB Thruster) (KX 14W//20M) 50m/50m One Arm Waiter Carry (stays the same) TUESDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 5 min 3 Rounds 10 Grasshoppers 10 Spiderman plank 30 Leg Scissors up/down 20 Swimmers 100m run or Row 20-30 CORE Strength 10 min 2 rounds 30 sec Side Plank (adv add Leg Lift) DEMO 30 sec Side Plank (adv add Leg Lift) 30 sec Bird Dogs Hold R ARM & LEFT LEG DEMO 30 sec Bird Dogs Hold L ARM & RIGHT LEG 1 min Plank Hold DEMO 1 min Hollow Hold DEMO 30-45 WOD 15 min Cutoff Reps: 3,6,9,12,9,6,3 (do reps on each side 3 R 3 L, 6 R 6 L….ect) KB Sit up (no dbl rep) KB Clean DEMO (KX 35W/53M) T2B or K2E or V-up (no dbl rep) KB Wind Mill DEMO (KX 25W/44M) MTN CLIMBERS (DBL REP COUNT) WEDNESDAY 0-15 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up 2 ROUNDS 30 sec on/10 sec off KB or DB front raise (do not go heavy you can use a dowel too) 4 high knees to sprawl (elevate sprawl to a box for beginners) Alternating single leg v-ups (modify to alt side crunch) 15-25 POWER LIFT Strength 10 min time cut off Run the rack with both movements and then complete 3 rounds at your top weights. 10 Sumo Deadlift (feet wide kb between feet) DEMO 10 Suitcase Deadlift DEMO 30-45 WOD 5 rounds 2 min work / 1 min rest (The key to this workout is to work as hard as you can during the 2 min and then fully rest for the 1 min. Not resting during the 2 min. You are trying to get as many rounds as possible of the exercises below.) 10 DBL KB SUITCASE DEADLIFT (KX 40+W/80+M) 5 DBL KB SNATCH (KX 25W/44M) 5 RENEGADE ROW + PUSH UP (KX 25W/44M) 10/10 CHINEES THURSDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 2 rounds 20 sec on/10 sec off Legs up toe touch crunch Close grip bent over KB row Alternating single leg v-ups Alternating leg box step up 20-30 Vertical Pull Strength 10 MIN EMOMs EMOM ODD: 5 Pullup negative 3 sec count lower DEMO EMOM EVEN: HOLLOW BODY HOLD or HOLLOW BODY ROCK DEMO 30-45 WOD ascending and descending reps. Circuit through the exercises. 1,2,3,4,5,6-10 CHIN UP 5 T2B (or Knee to navel or V-Up or legs up toe touch) DEMO 10,9,8,7,6-1 BOX JUMP DEMO or BOX STEP UP DEMO FRIDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 5 MIN AMRAP 10 Mountain Climbers 3/3 walking lunges 10 Glute Bridges 5/5 x walk with band DEMO 20-30 LUNGE Strength 5 rounds EMOM 1 min 10/10 KB GOBLET LUNGE (Modify Lunges for beginners) 1 min 5/5 GOBLET KB BOX STEP UP DEMO + WALL SIT remainder of minute 30-45 WOD 5 Rounds 20 DBL UNDERS or 100 Jump Rope 2 WALL WALKS DEMO or 3 INCH WORMS DEMO PUSH UP OPTIONAL 10 GOBLET SQUAT (KX 35W/53M) 100m GOBLET WALKING LUNGE (KX 35W/53M) SATURDAY 0-15 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 3 rounds 3 x 3 side shuffle + 1 sprawl each side 3x Inchworm + scorpion Seperate exercises if to difficult 10 Touch jump 10 Goblet thrusters 15-30 Vertical Press Strength 3 rounds - 45 on/ 10 off ½ kneeling KB curl to OH press R (right knee down) DEMO ½ kneeling KB Curl to OH Press L (left knee down) Kneeling goblet shoulder press to overhead tricep extension (or standing if they have bad knees) DEMO Handstand hold or Pike Pose or Crow Pose 30-45 WOD: REPS 20/16/12/8/4 Handstand pushup or Pike Push up or Seated shoulder press Box overs 250m Run
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