TXT PROGRAMMING 02/14/22-02/19/22 STRENGTH WEEK: #4 MONDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 4 Min AMRAP 20 Situps 20 Plank Wall Touches (Touch wall with alternating hands. Keep spine neutral and core intact) 20 Mtn climber 20 Plank hip taps 10 Kb Swing 20-30 Strength Power Lift DEAD LIFT 2/ 4/ 6/ 8/ 10/ 8/ 6/ 4/ 2 DBL KB DEAD LIFT 40/ 30/ 20/ 10/ 5/ 10/ 20/ 30/ 40 TRX HAMSTRING CURL or TRX HAMSTRING on exercise ball (ZOOM can use dish towels) 30-45 WOD 3 Rounds 1 min on each exercise Deadlift + Dead Swing Goblet box step (alt legs) 3/3 Bulgarian Split Squat Goblet Tempo Squat (3 sec down. 3 sec pause, 3 sec up, 0 pause at top) Wall Ball Burpee or Burpee plank jacks TUESDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 5 Min AMRAP 10 Plank up/down 3 Burpees 10 Skaters 5/5 iron cross 250m Run 20-30 Vertical Pull Strength 10 min EMOM Odd Min 5 Pull up Negatives (3 sec lower) Even Min 6 Burpee pullup 30-45 WOD 400m Run (Longer run than usual. Maybe two laps if necessary) 24R/24L Mountain climbers 16 thrusters 8 Pull-ups 250m Run (Normal Lap) 30R/30L mountain climbers 19 thrusters 9 Pull-ups 100m Dash (Short fast run) 36R/36L mountain climbers 22 thrusters 10 Pull-ups WEDNESDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 5 minute AMRAP: 12 swings 6 Alt. one-legged squats (modify: reverse lunges) 12 TRX rows 12 ball slams 2 sprints 20-30 Lunge Strength 10 MIN alternate between min 1 Min Row for max distance or jump rope (try to reach 1000m by the end) 1 Min Max goblet lunge (try to reach 50 each leg by the end) 30-45 WOD 20 min SET A TIMER: Every 5 min everyone stops and does 1 MIN REVERSE PLANK (FACING THE CEILING) 4 Rounds: 5R/5L KB HIGHPULL (KX 35w/53m) 5 WALL WALK OR HANDSTAND PUSHUP OR Pike Pushup 5R/5L GOBLET ROCKING LUNGE (rocking= foward + reverse lunge is 1 rep) (KX 35w/53m) 10 TRX ATOMIC PUSHUP demo https://www.youtube.com/watch?v=yiha6FrvGXY THURSDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up 3 rounds 20Dbl under or 40 jump rope 5R/5L Kb HALO 3 inch worm + scorpion 20-30 Vertical Press Strength 10 Min AMRAP 5 Right, 5 Left, 5 Together Strict shoulder press 50M Farmer Carry 30-45 WOD 15 Min AMRAP RUN 400m 1/1 TGU 20cal Row 12 clean squat press 12 (hold) V sit with leg lifts FRIDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 5 rounds 5 SDHP 5 Wall balls 5 V-ups 5 Supermen 20-30 Core Strength 1x through 45 sec on 0 rest Side V-Up R Side V-Up L Legs straight up Toe touch Leg lifts Russian Twist Dead Bug V-uo Plank Spider man Plank Side plank hip lift R Side plank hip lift L Bicycle Ceiling stomp 30-45 WOD ODD MIN: Total of 15 reps (each movement counts as 1 rep. Scale for safety and sill level) (beginners should do all swings for 15 reps with single KB) Dbl Swing Dbl highpull Dbl snatch EVEN MINUTE: 15 BALL SLAM SATURDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 3 rounds 250M run 5 Knees to elbows or crunch tuck 5 OH KB Swings 5 TRX jump Squats 20-30 LIFT Strength: 10 min amrap 6-8 Goblet Squat or Front Squat (3 Down/2 Pause/Explode Up) 10/10 Weighted Step Up or Kneeling Step Up 10 Sumo Squats w/ Pulse at the bottom 30-45 WOD: 7 Rounds As Fast As You Can Of: 100 Rope Skips (50 Double Unders Advanced) or 250m run 5/5 Plank Up Downs 10 Sit Ups
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