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7 TXT STRENGTH WEEK 7
TXT PROGRAMMING 05/31/21-06/05/21 STRENGTH WEEK: #7 MONDAY 0-10 BASIC MOBILITY & DOWELS (5 MIN) SPECIFIC WARM-UP 30/10 2 rounds Scapular Push up High knees Side shuffle, sprawl, side shuffle, sprawl Alt Beast bird dog THE MURPH Buy in: 1 mile run or 1609 meters Row 10 rounds 10 pullups 20 pushups 30 squats Buy out: 1 mile run or 1609 meters Row TUESDAY 0-15 BASIC MOBILITY & DOWELS (5 MIN) SPECIFIC WARM-UP: 3 Rounds 10 V-Up to R/L Side V-Up 10 Leg lift and stomp 5/5 Circle crunch 15-25 STRENGTH Core TABATA 8 rounds 20 on 10 sec plank of -Side plank hip lifts & 8 rounds 20 on 10 sec hollow body hold -Side V-up: http://youtu.be/gxBOxA2OMgU 25-45 WOD: 5 rounds 20 min cutoff 8 Burpee 8 Sit out R/L 8 DBL KB Bent over row 4/4 Snatch R/L 4/4 DBL KB Reverse Lunge WEDNESDAY 0-20 BASIC MOBILITY & DOWELS (5 MIN) SPECIFIC WARM-UP: 3 Rounds 20 Jumping Jacks 10 Burpee NO Push Up 20 Plank Jacks 10 Skaters 20-30 STRENGTH 10 min KB DEADLIFT & HEAVY SWING R.T.R (run the rack) 5 reps KB DEADLIFT After each deadlift stay on the same designated heavyweight KB and swing 10 reps. Then move up to the next kb. When you get to heaviest go back to the beginning and R.T.R again. 30-45 WOD: PARTNER UP! 15 min AMRAP with Ascending reps ADD 1 rep every round PARTNER does situps while waiting to go 1 KB ONE LEG DEADLIFT R 1 KB SWING CLEANS R 1 KB STRICT PRESS R THEN PARTNER GOES on Right arm 1 KB ONE LEG DEADLIFT L 1 KB SWING CLEANS L 1 KB STRICT PRESS L THEN PARTNER GOES on Left arm (Switch partners when switching arms) THURSDAY 0-15 BASIC MOBILITY & DOWELS (5 MIN) SPECIFIC WARM-UP: 3x 30on/10off Glute Bridges Inch worm burpees Hollow body rocks High knees side to side 15-30 STRENGTH 10 min PARTNER PULL UPS! 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) Before wod complete 10 Burpee pullups and one run. (zoom starting with 1 OH SWING superset with 10 kb up and over, go up to 10 OH SWING & back to 1) 30-45 WOD: 10 Rounds 45 sec on 15 sec off Alternate between to two exercises -SEATED DBL KB STRICT PRESS or HANDSTAND PUSHUP or PIKE PUSHUP -Strict Pullup (ZOOM DEAD SWING) 5 Min AMRAP 5 Burpee Box Jumps 10 Ball Slam (ZOOM KB Thruster) FRIDAY 0-10 BASIC MOBILITY & DOWELS (5 MIN) SPECIFIC WARM-UP 5min AMRAP 5/5 alt. Knee huggers (on back to sit up position) 5/5 Elbow plank w/ hip rotation 5/5 Lunge w/ kb rotation 2 lateral lunge burpee (burpee w/ 2 lat lunge @ top) 10-25 STRENGTH LUNGE R.T.R DBL KB LUNGE LUNGE WITH WEIGHT ACROSS ROOM. PUT DOWN WEIGHT. Reverse lunge back to other side of room and pick up next heaviest weights. When you get to your heaviest weight stay at the weight and continue to lunge. Till time is up. 25-45 BENCH MARK WOD!: Lisa 20 minute AMRAP Beginner 20 V ups legs up knees bent hands to toes 20 Swings (Two hands one kettlebell) 15+lb Women 20+lb Men 20 Squats to parallel position (top of knee higher than crease of hip Run 250m Intermediate 20 V ups legs stay up hands to toes 20 Swings (Two hands one kettlebell) 35lb Women 53lb Men 20 Alternating Lunges Total(Back Knee Kisses Ground) Run 250m Advanced 20 V ups full extension hands to toes 20 Swings (Two hands one kettlebell) 53lb Women 70+lb Men 20 Jump Lunges Total(Back Knee Kisses Ground) Run 250m SATURDAY 0-10 BASIC MOBILITY & DOWELS (5 MIN) SPECIFIC WARM-UP: REPS 10-14-18-22 Pike pushup Reverse plank leg lift Squat jacks 10-30 STRENGTH: Press (H) 3 rounds 30 sec plank hold 30 sec pushup 10 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 plank everyone does 2 inch worms. Then resume. 30-45 WOD: for your best time! (15 min cut off) 3 rounds 10 single leg deadlift R 10 pushups 10 single leg deadlift L 10 pushups 1 TGU R 10 pushups 1 TGU L 50m DBL KB Waiter Carry
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