TXT PROGRAMMING
02/26/24-03/2/24 STRENGTH WEEK: #1 MONDAY 0-15 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 2 ROUNDS 5/5 TSU 5 Hindu pushup 5 band pull apart 10 sit up 10 Glute bridge 250 row or run 15-25 Lunge Strength: 10 min AMRAP RTR 1 TURKISH GET UP 5/5 ALT Lunge with KB overhead. Then TURKISH GET DOWN and switch sides. Go up in weight after completing each side. (KNEE FRIENDLY VERSION If you cannot do a full TGU do a Turkish Situp to hip bridge then lunges or x-walks.) 25-45 WOD: Benchmark THE LEAH (20 min cutoff) HAPPY BIRTHDAY LEAH!! 10 Rounds 4 Handstand Kick up or Spinal rock handstand 4 Burpee Box Over (KX 20W//24M) 4 DBL KB Snatch (or high pull or swing) (KX 25W//40M) 40 Jump Rope JUMP ROPE CHALLENGE (CANNOT COUNT JUMP ROPES FROM WORKOUT) Day 21 155 JR or 5 DBL Under TUESDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 3 rounds 3/3 scorpions 6 hanging shoulder packing 9 seal jacks 12 light oh kb swing 20-30 Vertical press Strength: 3 sets of 10/10 reps SEE SAW Strict press (one arm goes up as the other comes down) 3 sets of 10/10 reps each side Squat halo 30-45 WOD: WOD 20 MIN CUTOFF BUY IN: 5R/5L KB WINDMILL (KX 35W/53M) https://www.youtube.com/watch?v=ITSmgn_BQgY 3 ROUNDS 20 CAL ROW OR BIKE 10 SNATCH R (KX 35W/53M) 10 SNATCH L 10 WALL BALL (KX 14W/20M) 10 T2B or V-up BUY OUT: 50 M DBL Waiter Carry (KX DBL 25W/40M) JUMP ROPE CHALLENGE (CANNOT COUNT JUMP ROPES FROM WORKOUT) Day 22 160 JR or 10 DBL under WEDNESDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up 3 rounds 20/10 Jump rope Lateral Bear crawl KB pull through Lateral Bear crawl KB pull through Dead bug slow 20-30 Core Strength: 3 ROUNDS 45 SEC ON// 10 SEC OFF TRX PIKE KB SITUP AND OVER HEAD PRESS PLANK (TRX PLANK OR EXERCISE BALL TO MAKE IT HARDER) WALL BALL SITUP 30-45 WOD ASCENDING LAPS! After 3 Laps you are done. 20 DBL UNDERS or 100 Jump rope 15 Ball Slam 10 DBL KB Thruster (KX 25W/40M) 5/5 SIDE PLANK HIP LIFT 1st round 250M run or row 1 LAP, next round 2 Laps, Then 3 Laps JUMP ROPE CHALLENGE (CANNOT COUNT JUMP ROPES FROM WORKOUT) Day 23 165 JR or 15 DBL under THURSDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 5 MIN AMRAP 3 inch worm scorpion 3 pushup negative 3/3 kb clean + press 10 bird dog 20-30 Lift Strength: CHEST 3-6-9-12-9-6-3 Pushup (Modification elevate hands to box to make easier, no knees) DBL KB Chest Press 30-45 WOD: 10 MIN AMRAP 3 INCH WORM + PUSHUP 10 GOB BOX OVER + 1/1 HALO (KX 30W/ 50M) 10 SITUP & KB Transfer to other side 5 MIN AMRAP 10/10 TRX MTN CLIMBER 10 KB LEGS UP STRAIGHT TOE TOUCH + LEG LIFT 5/5 DBL KB FRONT RACK FORWARD LUNGE (KX dbl 25W/ dbl 40M) JUMP ROPE CHALLENGE (CANNOT COUNT JUMP ROPES FROM WORKOUT) Day 24 170 JR or 20 DBL under FRIDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 2 rounds 100m run or row 10 KettleBell Swings (20w / 35m) 5 Jump Touches 15 Squat 15 Sit Ups 30 Jump Rope 20-30 Horizontal pull Strength: 3 Rounds 10 TRX Negatives (3 second lower) 10 TRX WIDE ROW 10 Renegade row (NO PUSHUP) 30-45 WOD: 15 Minute Ascending AMRAP Of: (Perform 1 rep on the first round, 2 on the second and keep increasing each round by 1 rep until time is up. The symbol 2X indicates you multiply the reps by 2 etc. for any other number) Burpees KB High Pulls (KX 35W/53M) level up with DBL KB!! Jump Rope (10X) JUMP ROPE CHALLENGE (CANNOT COUNT JUMP ROPES FROM WORKOUT) Day 25 175 JR or 25 DBL Under SATURDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, The importance of the hip hinge (see below.) https://youtu.be/esGYTeI6r14 Warm Up : 8 ROUNDS 20/10 Alternate between the 2 exercises Dead swing https://youtu.be/1OqP7vZtERo Pistol https://youtu.be/t7Oj8-8Htyw (really focus on getting them to the next level safely) 20-30 Squat Strength: 7 minute EMOM (Every Minute On the Minute) 5 Heavy DBL KB Squats 5 Burpees **have your class warm up their squats first and find their ideal weight before you start your EMOM. Incorporate some dowel work and bodyweight squats into your warm up** Try to finish squats & burpees before the min is over. If you do not finish, you do not get rest. 30-45 WOD: WOD 6 min, 1 min on each KB squat pulse KB pulse lunges R KB pulse lunges L KB swing to clean to overhead press to windmill R KB swing to clean to overhead press to windmill L THEN: 21-15-9 reps of DBL KB THRUSTER, (kx 25w/40m) 50m one arm farmer carry R (kx 40w/80m) (does not change distance) 50m one arm farmer carry L (does not change distance) one arm swings R (kx 35w/53m) One arm swings L
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