TXT PROGRAMMING
02/04/25-02/08/25 STRENGTH WEEK: #10 LETS GET READY FOR SOME GREAT FORM & 1 REP MAXES!!!! MONDAY 0-20 min Isolated Mobility,& Dowel stretch, warm up drills, Movement Patterning/Technique, Warm Up: 5 rounds 6/6 KB Plank Pull through 6/6 Single leg v-ups 6 pushup 5 Scapula Pull-Ups (overhand grip) 5 Scapula Pull- up (Under hand grip) 5 TRX Horizontal row (get as horizontal as possible) 20 jump rope 20 - 30 min: Vertical Pull Strength : Weighted Pull Ups (Work on scapular retraction. Shoulder blades in back pockets) TEACH HOW TO ENGAGE THE LATS AND AVOID OVER USING THE UPPER TRAPS. Partner up and work up to their 1 rep max. Add weight for advanced clients. Repeat top set 3X HOW TO ADD WEIGHT TO YOUR PULLUP If members cannot do a strict pull up with out help the can do -TRX PULL UP 3-5 sets of 15 reps working on engaging their lats -Assisted band Pull Up 3-5 sets of 10 reps working on slow controlled motion Weighted pull-ups are great because they significantly increase the intensity of a regular pull-up, leading to greater muscle growth and strength gains in your upper body, particularly in your back and biceps, while also improving your grip strength and core engagement, making it a valuable exercise for pushing past plateaus and achieving higher levels of upper body strength when bodyweight pull-ups become too easy. IF you cannot do 4-5 no assistance STRICT PULLUPS, you should not do a weighted pull up. 30 - 45 min: WOD: 15 minute AMRAP: 2 Wall Walks (TAKE OFF SHOES) or 2 INCH WORM PUSH UPS 4 Burpees over KB 6/6 Sitouts 4/4 KB Goblet forward lunge (KX35W/53M) 10 Heavy Swings (KX53W/80+M) (Watch out for over-thrusting hips.) (Emphasize quick transitions) TUESDAY: 0-15 min: Isolated / Compound Joint Mobility. 15 - 20 min: Technique and Form Warm Up (choose according to the day’s workout) Warm Up: 3 rounds 1/1 Around the world lunges (front, side, back = 1 rep) 5/5 Bulgarian Split Squats(no weight) 5/5 single arm Kettlebell Swings 30 butt kickers 1 Lap Side slides 20 - 30min LUNGE STRENGTH: DBL KB Walking Lunge / Box Jump
30- 50 min WOD: 15 MIN AMRAP Every 2 min everyone stops and does a 1 min WALL SIT Then back to work, If you are on farmer carry you do not have to wall sit: 15 MIN AMRAP: 250m KB Farmer carry 20 OA High Pull (R) (MODIFY to OA Swing) 20 OA High Pull (L) 10/10 Jump Lunges (Modify to TRX Jump Lunge or Rev. Lunge) 100 Jump Rope or 20 DBL UNDERS (DBL Under long video DBL UNDER short video ) or 50 Jump Jack WEDNESDAY: 0-15 min: Isolated / Compound Joint Mobility. 15 - 20 min: Technique and Form Warm Up (choose according to the day’s workout)Warm Up: 3 Rounds 5 Push up to pike (you choose difficulty level or Seated DBL KB Shoulder press) 10/10 high Knees 5/5 Plank w/ rotation 20 Battle rope slams or ball slams 150m Row 20-30 min VERTICAL PRESS STRENGTH: Turkish Get Up w/ Press (THERE SHOULD BE 7 PRESSES) Work up to a 1 rep max doing a press at each of the seven stations of the Get Up. No need to get back down- just place the bell back on the floor. Repeat top set 2X. Once again, plenty of rest between sets. LEARNING TGU:If someone is just learning the TGU, (depending on their understanding level) have them do the TGU and do 7 shoulder presses at the standing position and then regular get down. BEGINNER:If the TGU is not available to a member, have them do 3 sets x 7 reps of Single arm shoulder press on each side and practice 3 sets of 7 reps Turkish sit up to the hip bridge on each side weighted or unweighted. 30-45 min WOD: 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps of... OA Snatch (R) (KX 35W/53M)(MODIFY TO ONE ARM SWING) OA rack squat w/ KB (R) (KX 35W/53M) OA Snatch (L) (MODIFY TO ONE ARM SWING) OA rack squat w/ KB (L) SPRINT or ROW SPRINT 150M THURSDAY: 0-10 min: Isolated / Compound Joint Mobility. 10 - 15 min: Technique and Form Warm Up (choose according to the day’s workout) Warm Up: 5 min AMRAP 3R/3L KB WINDMILL with a yoga block balancing 5 KB Swing to High pull 3/3 Windshield wipers 10 deadbugs with med ball 5/5 KB Halo 20 Gob hold ab March 15 - 25 min CORE STRENGTH: “Core Galore” 30 sec on 15 sec off of: One Arm Hover plank Right One Arm Hover Plank Left V ups Hipups Right Chinees Hipups Left Leg Lifts Plank With a knee lift (spiderman plank) Situps Hollow Body Rocks Bicycles Superman Rocks Mountain Climbers 25-45 min WOD: 20 MIN CUTOFF 6 Min AMRAP 5 Burpee 10/10 Side V Up 15 Dbl Under or 75 Jump Rope 250M Run 5 ROUNDS 10 Swing (KX 35W/53M) 10 TRX MUSCLE UP 20 WALL BALL (SQUAT DEEP) (KX 14W/20M) 250M Run FRIDAY: 0-20 min Isolated Mobility & dowel stretch, dynamic warm up drill, Movement Patterning/Technique, WARM UP: 3 ROUNDS 30/10 Ball Slam with partner Wall Ball sit up & Throw to partner Partner plank while other partner Battle rope Switch Partner plank while other partner Battle rope 20 - 30 min Lower Pull STRENGTH: SUMO DEADLIFT Run The Rack For 10 Minutes Perform 3 Reps Each. 5 sets of 3 reps at top weight. And try for a 1 rep max Sumo Deadlift 30-45 min WOD: Mini EMOMs. Circuit through exercises. If you don't finish in the minute, move on to the next EMOM. You will circuit through 5 times for a total of 15 min. EMOM 1 10 Pushup 5 dbl unders or 25 Jump Rope EMOM 2 20 Squats (BODY WEIGHT FAST!!) 5 dbl unders or 25 Jump Rope EMOM 3 10 vups 5 dbl unders or 25 Jump Rope SATURDAY: 0-20 Isolated Mobility & dowel stretch, dynamic warm up drill, Movement Patterning/Technique, warm up games Warm Up: 6 min AMRAP 5/5 TRX One Arm Row 10 Banded tricep ext 10 Superman 10 Plank Jack w/ Mountain Climber 1 lap L-sit butt skoots 20 - 30 min Horizontal Pull Strength: TRX Row/ Hollow Body Hold
30 - 45 min WOD: 15 Min AMRAP Left Hand 9 OA Swings 6 OA Highpulls 3 OA Snatches (hold top position after 3rd snatch)(BEGINNER: IF member cannot snatch do a clean +press+snatch out from top. Focus on keeping lat packed and not letting the kb swing to far from the body.) Turkish Get Down (no get up) (BEGINNER: can do it without weight to practice the movement.)) 250m Run Right Hand 9 OA Swings 6 OA Highpulls 3 OA Snatches (hold top position after 3rd snatch) Turkish Get Down (no get UP) 250m Run
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