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Good morning TXT Community,
This is our last week of the 6 week challenge. There are a few testing days for the challengers. Please write down your times so you can compare your results from 5 weeks ago. We are also moving into week 6 of our strength calendar. Which means we will be doing more running of the rack and less tempo and volume of reps. Most of the movements will be in 5 sets of 5 reps and will be warmed up by running the rack (RTR) starting at lite weight and moving to heavier weight to gently warm up the body and prepare it for a heavy weight of that movement. I hope you have a wonderful week! Christa Berry TXT PROGRAMMING 05/09/22-05/14/22 STRENGTH WEEK: #6 MONDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 2 rounds 20/10 Spiderman Planks Lite Gob Thrusters Pushups Jump Rope 10-20 Squat Strength: RTR (RUN THE RACK) start light and work up to a heavy 5 sets of 5 reps of Do at least 3 warm up sets. DBL KB SQUAT 5 sets x 5 reps at heaviest weight 30-45 WOD “The TERRIBLE 10’s” - Make sure students do the most challenging version/weight on each exercise, or they will finish the circuits too quickly. · 5 rounds: (8 min Cut Off must move on to the next 5 rounds) o 10 Pull Ups or 15 TRX ROWS o 10 Push Ups · 5 rounds: (8 min Cut Off) o 10 DBL KB Thrusters or Goblet Thruster o 10 DBL KB SUITCASE Deadlifts or SINGLE KB Between the feet DEADLIFT · 5 rounds: (8 min Cut Off) o 10 Weighted Sit Ups or situps o 10 Superman 1 MIN AB MAT AB BURNOUT TUESDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 4 rounds 20/10 Band pull apart Jump rope or jump jack 20-30 Strength Horizontal Press & WOD FIND A BEST FRIEND! ~ “The Day of Partners” 5 Min: Partner Push Ups - Start @ 2 reps, and increase my 2 each round (rest while partner is performing their set) 5 Min: Partner Strict Press pyramid - Start @ 1 Rep, then your partner does 1 rep. Then you do 2 reps and your partner does 2 reps. Hold your KB’s in the front rack position while your partner presses. REPS 1-10-1 get as far as you can. · 5 Min: DBL KB Farmer Carry and WALL SIT- Partner #1 holds a WALL SIT, while partner #2 must do 2 laps around the classroom Farmer Carry. · 5 Min: Partner Planks - One partner will plank and they must hold a plank for 30 seconds, then switch. Other partner rests or holds a hollow body hold. · 5 Min: Partner Sprints this can be done on the rower too for 150m - Short distance outside, sprint as fast as possible, and rest while partner is running. WEDNESDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 5 min AMRAP 150m Row 10 TRX Push up 20 butt kickers 10 Squat 5/5 side lunge 20-30 Core Strength & CORE Strength test · (4min ish) 2 minute - Navy Seal Sit Up Test: Remind students of correct Sit Up form, then have students partner up and perform most sit ups they can in 2 minutes. Hands on shoulders, shoulder blades must touch the ground each time. Partner holds their feet. Have them document how many sit ups they got. · 10+ min 1 Mile run or row (for time) : Try to calculate a distance at your club, and have students run 1 mile for time. (you might know your 250m distances, which would then be running ~6.4 laps) or people can row 1609m. Scale this to what people feel most comfortable with. Document there time and let them know. We will re-test in 5 weeks. · 11 minute - The Marine Burpee Challenge: [Top of the minute]Students must start at 5 Burpees, and get the remainder of each minute to rest. Each round add 1 burpee. (scale Burpee difficulty for student levels) Have them write down how many they got up to. We will re-test in 5 weeks. THURSDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up:3 Rounds Run or Row 250M 10 Wall Balls 10 KB Swings 20-30 Strength Power Lift: RTR (RUN THE RACK) start light and work up to a heavy 5 sets of 5 reps of Do at least 3 warm up sets. DBL KB Suitcase Deadlift 5 sets x 5 reps at heaviest weight 30-45 WOD LUCKY #7 - 7 Rounds of the following exercises for 7 reps each. 7 Vups (Modify by Legs straight up toe touch.) 7 Snatches R (KX 25W//35M) (Modify to OA SWING or OA HIGH PULL) 7 Snatches L 7 Burpees (Modify to touch jump or take out pushup) 7 Pullups (Modify by doing TRX Pullup or TRX ROW) FRIDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: Ascending 5 min Amrap start @ 2 REPS TRX T BANDED LAT PULL DOWN BANDED TRICEP EXT KB SQUAT AND BICEP CURL 20-30 Strength Vertical Pull: Strict pull up (or supplement with your own exercise) 3 sets x 15 reps Banded Tricep Extension or standing KB Skull crushers 3 sets x 15 reps 30-45 WOD BUY IN: 20 Pull up REPS 6/12/18/12/6 BOX JUMP or STEP UP (divide the reps for step up) 10 CAL ROW (stays the same) KB SWING to SQUAT (seperate the exercises to modify) BUY OUT: 20 TRX MUSCLE UP or modify by doing DEEP TRX ROW SATURDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 5 MIN AMRAP 10 BOOT STRAPPER 5/5 BOX STEP UP (modify height if height is too challenging.) 5R/5L SIDE PLANK HIP LIFT 10 CEILING STOMPS 10/10 MTN CLIMBER 20-30 Lunge Strength Work on partner walking lunges. Have partner A lunge across the room and back followed by rest while partner B Lunges. Choose the movement that has the best RANGE OF MOTION. BEGINNER - Bodyweight or Goblet Lunges INTERMEDIATE - Double Kettlebell Racked Or Suitcase Lunges EXPERT - One Or Two Arm Overhead Lunges 30-45 WOD: 1 Round till completion (must finish each exercise before moving on [15 min cutoff]): · 10 Burpees or touch jumps · 20 Goblet Squats (KX 35W/53M) · 15R/15L Jump Lunge or rev lunge (work on deep range of motion with great form) · 40 KB Swings (KX 35W/53M) · 500M RUN or ROW modify length for anyone who needs it. · 40 KB Swings (KX 35W/53M) · 15R/15L Jump Lunge or rev lunge · 20 Goblet Squats (KX 35W/53M) · 10 Burpees or touch jumps
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