TXT PROGRAMMING 03/18/24-03/23/24 STRENGTH WEEK: #4 MONDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: game tic tac toe with med ball you make up the rules 🙂 or play something else 20-30 Strength Power Lift: 10MIN - RTR 3x, 6R/6L KETTLEBELL CLEAN with swing. Work up to the heaviest kettlebell clean with great form. No rounding in the upper back. Shoulders are always packed. Feet screwed into the ground. When standing hips should be directly over hips (think plank.) Choose a single or double kettlebell. 30-45 WOD: 4 ROUNDS (focus on form this a skill based workout.) KX for all movements 22W/44M 5 Squat + Halo R & L 1 Turkish get up to 3 windmill R (get down) 1 Turkish get up to 3 windmill L (get down) 3 DBL KB Renegade Row + Clean + 3 swing (set up larger weights to balance and row on, no pushup.) WEEK 3 KB CLEAN CHALLENGE: All cleans from the ground no swing Day 13: 2 Rounds 10/10 Bottoms up clean (NO SWING) TUESDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 5 Min AMRAP 10 banded lat pull down 10 hanging scapular retraction 10 kb swing 5/5 iron cross Short run 20-30 Vertical Pull Strength 10 min EMOM Odd Min 5 Pull up Negatives (3 sec lower) or TRX pullup negative Even Min chin over bar hang or bar hang or chin over TRX hang 30-45 WOD 8 rounds 5 SITUP 5 TRX L-SIT CHINUP 5 TOES TO BAR or KNEES TO NAVEL tips https://www.youtube.com/watch?v=_03pCKOv4l4 50M KB O.A. Waiter Carry (R arm 25m/ L arm 25M) WEEK 3 KB CLEAN CHALLENGE: All cleans from the ground no swing Day 14: 90 sec Clean & Press (no swing) WEDNESDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 3 rounds 6 Alt. trx one-legged squats 12 TRX Y 12 ball slams 20-30 Lunge Strength 10 MIN cutoff RTR 8/8 DBL KB Lunge 3 sets x 8/8 reps at top weight 30-45 WOD: 20 min cutoff SET A TIMER: Every 2 min everyone stops and does 1 MIN REVERSE PLANK (FACING THE CEILING) or glute bridge 4 Rounds: 5R/5L KB HALO (KX 25w/44m) 5 INCHWORM + Pushup 10 Box Jump or 5/5 Gob box step up 10 Sit up with kb transfer to other side (move KB to other side after every situp)(KX 35W/53M) WEEK 3 KB CLEAN CHALLENGE: All cleans from the ground no swing Day 15: 10/10 reps Clean + squat + Press (no swing) THURSDAY 0-10 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 3 rounds 20 jump rope or jump jack 5R/5L Kb HALO 3 inch worm + scorpion 1 lap around room waiter carry 10-20 Vertical Press Strength 10 Min AMRAP 50m OA Waiter carry R 50m OA Waiter carry L 10 DBL KB Seated shoulder press 10 TRX I 30-45 WOD (30 min time cap) THE NONA BENCHMARK (circuit through exercises) REPS: 1-2-3-4-5-6-7-8-9-10 THRUSTERS (KX DBL KB 25W/44M) REPS: 20-18-16-14-12-10-8-6-4-2 V-Up and over REPS: 1-2-3-4-5-6-7-8-9-10 BURPEE OVER MAT WEEK 3 KB CLEAN CHALLENGE: All cleans from the ground no swing Day 16: 10/10 reps Clean + squat + Press (no swing) FRIDAY long strength 0-15 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 5 rounds 5 Sumo deadlift high pull 5 Wall balls 5 deadbugs 5 Supermen 15-35 Core Strength 2x through 45 sec on 0 rest Side V-Up R Side V-Up L Legs straight up Toe touch Leg lifts KB Russian Twist Lateral leg scissors V-up Plank Spiderman Plank Side plank hip lift R or just side plank Side plank hip lift L Bicycle Ceiling stomp 35-45 WOD 10 MIN EMOM ODD MIN: Total of 15 reps (each movement counts as 1 rep. Scale for safety and sill level) (BEGINNERS should do ONLY swings for 15 reps with single KB.) Dbl Swing (KX dbl kb 25W/44M) Dbl high pull Dbl snatch EVEN MINUTE: 15 Ball Slam WEEK 3 KB CLEAN CHALLENGE: All cleans from the ground no swing Day 17: 2 rounds 12/12 Bottoms up clean & press (no swing) SATURDAY start strength 10 min into class 0-10 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 3 rounds Short run 5 Knees to elbows or crunch tuck 5 KB Swings 5/5 x walks 10-20 LIFT Strength: 10 min amrap 6 Tempo Goblet Squat or DBL KB Squat (3 Down/2 Pause/Explode Up) 10/10 Bulgarian split squat 10 Sumo Squats 20-45 WOD: Michael Benchmark: 5 rounds as fast as you can for time of: Choose your level and write down you time and weights used. Beginner 50 Jumping Jacks 20 Touch Jumps (like burpee but with no jumping back and forth just touch ground and then jump) 20 Jumping Pullups 5/5 snatches R & L (15lb women 30lb men) Intermediate 100 Rope Skips 20 Burpees (No Pushup) 10 Kipping Pullups with bands if needed 5/5 snatches R & L (20lb women 40lb men) Advanced a.k.a KX! 20 Double Unders 20 Burpees (Chest To Ground) 10 Strict Pullups (NO BANDS) 5/5 snatches R & L (KX 35lb women 53lb men) WEEK 3 KB CLEAN CHALLENGE: All cleans from the ground no swing Day 18: 12/12 reps clean + squat + press (no swing)
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