|
TXT STRENGTH WEEK 6
TXT PROGRAMMING 03/02/26-03/07/26 STRENGTH WEEK: #6 Hi TXT community, As we move to week 5 and up, we increase our weight & sets and lower our reps. As the weight gets heavier we lower our sets and reps pushing ourselves to achieve a new max. As always we focus on mobility to warm us up and lubricate our joints. And to finish it off and push our cardiovascular strength we finish with a metcon, because everyone enjoys a good sweat. Not only that it boosts serotonin and helps us get the most optimal workout in 45 min. Of course not everyday is the same, some days are harder and some are easier because it's good to not always push the envelope with crazy intense workouts. Rest and recovery are equally as important. Our new challenge for March is a grip/pull up challenge. We will be working for 4-5 min after class to build our grip and pull-up strength. There are Beginner, Intermediate & Advanced options. Have a wonderful week, Christa B MONDAY BASIC MOBILITY (5 MIN) DOWELS (5 MIN) SPECIFIC WARM-UP (5-10MIN) 2 ROUNDS 20/10 Seated Hip roll Alternating GSW Traveling butt kickers X walk R X walk L STRENGTH: Squat 10 MIN 5 min Static gob squat hold and run! Partner up. One partner holds a static squat with a KB in GOB position, while another partner completes a 250m run. and switch. (MOD: 250M ROW) 5 min Complete 3 rounds 5 rep max dbl kb squat. WOD: WOD: 16 min cutoff PARTNER UP! 2 MIN TIMER ON LOOP. Partner rows or Bikes while the other partner works on completing their rounds. WORK HARD THIS TIME, IT IS NOT TIME TO REST. Try to get 400m each 2min Both partners must complete 5 Rounds 6/6 KB ONE LEG DEADLIFT (KX 35W/53M) 6/6 ONE ARM KB SWING CLEANS (KX 35W/53M) 6/6 ONE ARM KB PUSH PRESS (KX 35W/53M) 6/6 Bulgarian Split Squat (KX 25W/45M) 10 Ball Slam (KX 15W/20M) GRIP STRENGTH CHALLENGE 8 rounds 20/10 (4 MIN) HEAVY farmer carry (B: 15/25, I: 30/53, A 53+/70+) Chin up (B: TRX, I: BANDED, A: BODY WEIGHT) ____________________________________ TUESDAY: BASIC MOBILITY (5 MIN) DOWELS (5 MIN) SPECIFIC WARM-UP (5-10MIN) 3 rounds 20/10 Scapular retractions in plank scorpions Sit up Inch worms STRENGTH: Press (H) 10 MIN 3 rounds 30 sec plank hold 30 sec pushup 7 min Form a circle. Moving clockwise around the circle. One person goes at a time. Each person does 10 DBL KB CHEST PRESS and holds reverse plank or hollow body hold till it is their turn again. If one person falls from a plank everyone does 5 BURPEES. Then resume. WOD: 15 min 10 Rounds 45 sec on 15 sec off Alternate between two exercises. Should only take 10 MIN. -SEATED DBL KB STRICT PRESS or HAND STAND PUSHUP or PIKE PUSHUP (please take off shoes if you use the wall!!!!) -Strict Pullup or banded or TRX PULL UP 5 Min AMRAP 5 Burpee Box Jumps 10 Ball Slam for your best time! GRIP STRENGTH CHALLENGE 8 rounds 20/10 (4 MIN) HEAVY farmer carry (B: 15/25, I: 30/53, A 53+/70+) Chin up (B: TRX, I: BANDED, A: BODY WEIGHT) ______________________________________ WEDNESDAY: BASIC MOBILITY (5 MIN) DOWELS (5 MIN) SPECIFIC WARM-UP (5-10MIN) 3 rounds 10 Dead bug 10 Bird dog 5 bootstrapper 10 Seal jacks 10 KB Swing STRENGTH Core 8-10 MIN TABATA 8 rounds 20 on //10 sec plank (NO REST) 20 sec Side plank hip lifts (switch sides every round) 10 sec plank & 8 rounds 20 on //10 sec hollow body hold (NO REST) -20 sec Side V-up (switch sides every round) 10 sec hollow hold WOD: 15 MIN AMRAP 8 Burpee 8/8 Sit out 8 DBL KB Bent over row 4/4 Snatch 4/4 DBL KB Reverse Lunge GRIP STRENGTH CHALLENGE 8 rounds 20/10 (4 MIN)
THURSDAY BASIC MOBILITY (5 MIN) DOWELS (5 MIN) SPECIFIC WARM-UP (5-10MIN) 5 AMRAP 20 mountain climbers 10 Glute Bridges 4/4 Alternating side lunges 2 Inch worm + scorpion STRENGTH 10 min 5 KB DEADLIFT & 10 HEAVY KB SWING R.T.R (run the rack) ON 5 reps KB DEADLIFT (SWINGS STAY THE SAME. NO RTR) After each deadlift stay on the same designated heavyweight KB and swing 10 reps. Then move up to next kb. When you get to heaviest weight for Deadlift go back to the beginning and R.T.R again. Repeat RTR for 10 MIN. WOD: 15 min AMRAP Add 2 reps reach round! (Wall sit time doesn't change) 30 sec single leg wallsit r 30 sec single leg wallsit L 10 ab mat Situps 10 WALL BALL 10 KB Clean to reverse lunge R 10 KB Clean to reverse lunge L 10 TRX Rear foot elevated split squat R 10 TRX Rear foot elevated split squat L GRIP STRENGTH CHALLENGE 8 rounds 20/10 (4 MIN)
FRIDAY: BASIC MOBILITY (5 MIN) DOWELS (5 MIN) SPECIFIC WARM-UP (5-10MIN) 3 rounds 20on/10 off Jumping Jacks Diver sit ups push up to pike STRENGTH Pull (V) 10 min PARTNER PULLUPS! (NO SHOES) CHOOSE to add reps or add weight Starting at 1 pullup go up to 10 & back to 1. If they are adding weight stay at 3 reps. (PARTNER PRACTICES HANDSTAND WHILE WAITING) (please take off your shoes if you use the wall!!!! No shoes on the wall.) WOD: 15 MIN CUTOFF 3 rounds 10 pushups 10 Wall Balls 10/10 single leg deadlift 10 Wall Balls 1/1 TGU 10 Wall Balls GRIP STRENGTH CHALLENGE 8 rounds 20/10
SATURDAY: BASIC MOBILITY (5 MIN) DOWELS (5 MIN) SPECIFIC WARM-UP (5-10MIN) 5 MIN AMRAP 5 BOOTSTRAPPER 5/5 BOX STEP UP (modify height if height is too challenging.) 5R/5L SIDE PLANK HIP LIFT 10 CEILING STOMPS 20-30 Strength Lunge Front Rack Reverse Lunges 5 sets of 5R/5L Front Rack Reverse lunges. Have members try to increase weight every round. 30-45 WOD 15 min ASCENDING AMRAP add 3 reps every round 3 BOX JUMP (KX 20W/24M) 3/3 KB CLEANS R&L from the ground (KX 35W/53M) 3/3 KB OA SWING R&L (KX 35W/53M) 250M RUN or ROW GRIP STRENGTH CHALLENGE 8 rounds 20/10
0 Comments
Leave a Reply. |
|
Check out ALL the fun |
Locations |
|
