TXT PROGRAMMING
02/12/24-02/17/24 STRENGTH WEEK: #9 Hi Team TXT!! The 30 day clean up starts sunday feb 18th. Sign up on the eventbrite page with this link: CLICK ME Have a wonderful week, Christa B MONDAYa fun video on mobility, flexibility and stability 0-10 Lead the group is toe to head Isolated Mobility, Compound Mobility is practicing moving through 1 or some of these movements with little to no weight. Working to get your best full range of mobility in it. WARM UP:3 rounds 10 kb good morning 10 kb swing 10 touch jump twist 10 plank hip tap Short run 20-30 Lift Strength 4-5 Rounds SUMO DEADLIFT 6/6 Single leg DL 6/6 Rotational Deadlift 6/6 (MODIFICATION: ROMANIAN DEADLIFT NO ROTATION 6 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. EMOM1 5/5 sit-up with bottoms up kb 10 KB SWING EMOM 2 5 dbl kb swing +high pull + Snatch EMOM 3 10 wall ball 2 burpee JUMP ROPE CHALLENGE (CANNOT COUNT JUMP ROPES FROM WORKOUT) Day 8 70 JR or 35 DBL Under TUESDAY 0-15 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 2 Rounds: 30 sec on/10 sec off Alternating pike reach Close grip bent over KB row Alternating single leg v-ups Alternating wide stance lateral lunge 15-25 Horizontal Pull Super Set 10 Min AMRAP 5 R/ L KettleBell Plank Row (From elevated plank position on box) 5 R/L KB Swing High Pull (MODIFICATION: perfect the swing or do high pull without swing) 5 TRX Muscle Up 25-45 WOD 1 time through: 10 TRX ROW (KX Horizontal) 10 Push up 10 TRX ROW 20 KB Pullovers (KX 35W/53M) 10 TRX ROW 30/30 KB Mountain climbers (KX 35W/53M) 10 TRX ROW 40/40 Bicycles 10 TRX ROW 50 Sit up (KX GOB SIT UP 25W/50M) 10 TRX ROW 40 Plank Jacks 10 TRX ROW 30 V ups 10 TRX ROW 20 Dips on a box 10 TRX ROW 10 Close grip push ups 10 TRX ROW JUMP ROPE CHALLENGE (CANNOT COUNT JUMP ROPES FROM WORKOUT) Day 9 80 JR or 40 DBL under WEDNESDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique Warm Up: 3-4 Rounds 5 min CUTOFF 40 Mountain Climbers 10/10 S.L. Glute Bridge 10 Squats 10/10 Clams 20-30 Squat Strength: 10 MIN EMOM ODD: 3R/3L Single Arm Front Rack Squat & 6 Jump Squats EVEN: 15 Sumo Goblet Squat 30-45 BBL WOD!!!! Brazilian Butt Lifts 15 min (by Coach Ivan) EMOM you have 1 min to finish each exercise. If you finish an exercises reps in the min you get to rest. Some exercises go for full min. EMOM Section 1: Pulse squats KX 25/35lbs 8/8 Donkey kicks 20 KB Glute bridges KX 25/35lbs 8/8 Cossack Squats -1min set up for next section- EMOM Section 2: 12 Sumo Squats KX 30/40lbs Plank jacks 5/5 box step up Jump Rope/Jumping Jacks -1min set up for next section- EMOM Section 3: Banded hamstring curls switch legs at 30 sec 6/6 x-walks 10 180 squat jumps Wall sits while squeezing a slam ball between the knees -DONE- JUMP ROPE CHALLENGE (CANNOT COUNT JUMP ROPES FROM WORKOUT) Day 10 90 JR or 45 DBL under THURSDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up 3 rounds 30/10 Scapular pushups High Knees Single KB Goblet chest press with hip bridge Jumping jacks 20-30 Horizontal Press 10 min cutoff Superset 3-5 rounds of 5 reps One arm KB Chest press (hips elevated)R One arm KB Chest press (hips elevated)L TRX CHEST FLY 30-45 WOD 15 MIN CUTOFF 5 Rounds 5 Bottoms up Press (R)(KX 20W/40M) 5 Bottoms up Press (L) 10 DIPS on box 10 TRX BICEP CURL Short run or row (trainer decides distance) JUMP ROPE CHALLENGE (CANNOT COUNT JUMP ROPES FROM WORKOUT) Day 11 100 JR or 50 DBL under FRIDAY 0-15 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 2 rounds 3 inch worm scorpion 3/3 iron cross 6 Legs up toe touch 20 bicycles 30 Butt kickers 15-25 CORE Strength: [10 MIN cutoff] REP: 30/20/10 (modify reps if needed) -KB Dead bugs -Sideplank hiplift R (MODIFICATION: Bend bottom knee or hold side plank for time) -Sideplank hiplift L -Abmat situp 25-45 WOD: 15 Min Ascending AMRAP start with 2 reps (KX for advanced members 35W/53M & bottoms up with situp has no set weight.) KB Halo R KB windmill R KB single-arm front squat R KB Halo L KB windmill L KB single-arm front squat L Kettlebell single-arm Sit Up (KX with bottoms up hold)L Kettlebell single-arm Sit Up (KX with bottoms up hold)R 250m run or row JUMP ROPE CHALLENGE (CANNOT COUNT JUMP ROPES FROM WORKOUT) Day 12 110 JR or 55 DBL Under SATURDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 3 Rounds 30 Grasshoppers 10 Serratus Push ups 30 Leg Scissors 3/3 Lunges 20-30 Power Lift You can RTR and then stay at most challenging weight 10 Min AMRAP 3R/3L Alternating Standing Strict Press (alternate the press) 50M Farmer Carry 30-45 WOD:30/20/10 BURPEE BOX JUMP KB SWING (KX 35w//53/M) TRX T 10 cal row JUMP ROPE CHALLENGE (CANNOT COUNT JUMP ROPES FROM WORKOUT) Day 13 120 JR or 60 Dbl Under
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