TXT PROGRAMMING
07/12/21-07/17/21 STRENGTH WEEK: #3 MONDAY 0-15 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 2x 150 Run or Row 20 flutter kick 10 side plank hip lift R 10 side plank hip lift L -SKILL: Double unders (2 min) 4 Tabata rounds of double under practice (Tabatas are 20 seconds of exercise and 10 seconds of rest) Coaching tips: Shoulders dropped, elbows in, light on your feet, fast wrists, and jump a little higher. 15-25 CORE Strength 8 MINUTE E.M.O.M. - 7 Hanging Leg raises (ZOOM: V-UP with slow lower) -Every minute on the minute, perform 7 hanging leg raises. Modifications: Beginner: just raise knees to hip height Intermediate: Raise knees to armpits Hard: Actually tough knees to elbows (for real) Advanced: Touch toes to bar 25-45 -WOD: 20 min cutoff 4 Rounds: 250m run or row (ZOOM: 12 spinal/rock burpees) 12 Hand-release Pushups 12 Dips 12 V-ups 12 (6R/6L) Pistols or gob squat 12 Sumo Deadlift High Pulls TUESDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up:2 rounds 20 TRX MTN CLIMBER 10 BOX OVERS 10 SITUP 10 KB LEGS UP STRAIGHT TOE TOUCH 3/3 GSW https://www.youtube.com/watch?v=vRWGwwLSIUQ https://www.youtube.com/watch?v=aiN-2yAIkec -SKILL: Double unders (2 min) 4 Tabata rounds of double under practice (Tabatas are 20 seconds of exercise and 10 seconds of rest) Coaching tips: Shoulders dropped, elbows in, light on your feet, fast wrists, and jump a little higher. 20-30 LIFT Strength Front Rack Reverse Lunges Run the rack with front rack reverse lunges in sets of 5R/5L. When you reach your top weight, stay heavy and perform 4-5 rounds at top weight. 30-45 WOD 15 min cutoff 21-15-9 Wall balls (KX 14W//20M) DBL KB Push press (ZOOM: 2 hands 1 kettlebell) (KX 25W//40M) KB Burpee Rev lunge R & L (KX 35W//53M) Abmat Sit-ups WEDNESDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: small RUN – THEN, 3 rounds: 10 toes to bar or vup 10 hollow body rock 10 situps 2 burpees or sprawl 20-30 Horizontal pull Strength Bent-over Rows RTR 10 reps each side (try for 3x running the rack) Run the rack with bent over rows in sets of 10 reps. When you reach your top weight, back back to the beginning of the rack and work your way back up again. Stress the importance of a tight core and flat back. NO BRO LIFTING! (zoom: 3 sets of 10 reps R/L bent over row superset with 3 sets 15 kb high pull no swing.) 30-45 WOD: 12 minute ascending AMRAP: (1 rep first round, 2 reps second round...) Burpees TRX row (ZOOM: KB Lawn mower row) Goblet squats (KX: 35W/53M) X10 Jump Rope or jump jack FINISHER: 1 minute plank (hardest modifications possible) 1 minute wall sit (hardest modifications possible) THURSDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 3 x (5 min time cap) activate those glutes warmup 10 Weighted glute bridge 10/10 Clams 10/10 Donkey kicks with pulse 10 frog pumps 20 cross jacks 20-30 Squat Strength 1 second pause at bottom with 10 reps Run the rack with squats until you reach your top weight. Perform 3-5 sets of 10 reps at top weight. 30-45 WOD: 3 laps of 250m run or row (ZOOM: 3 min 10 jump jack + 10 touch jump) 15 Toes-to-bar or v-up 15 OH KB swings (KX:35W//53M) 15 Box jump 2 laps of 250m run or row (ZOOM: 2 min 10 jump jack + 10 touch jump) 10 Toes-to-bar 10 OH KB swings 10 Box Jump 1 lap of 250m run or row (ZOOM: 1 min 10 jump jack + 10 touch jump) 5 Toes-to-bar 5 OH KB swings 5 Box Jump FRIDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up:2 Rounds: 30 sec on // 5 sec off) -Jump Rope (good opportunity to practice DU) -Sumo Deadlift High Pull light -Alternate 3R/3L Lawnmower Rows -Ball Slams -SKILL: Handstand (Push-up) Practice --Beginner or injured: 30 seconds of push-up plank to downward facing dog. Keep alternating in a controlled manner. --Intermediate: Hold a handstand for 20-30 seconds with feet against the wall. --Advanced: 5-10 handstand pushups against the wall. Place 1-3 abmats under their heads. As they get better at HSPU’s, take away abmats. Make sure shoulders are packed and glutes are clenched. You may have students spot other students by holding onto their ankle and lifting them up. 20-30 Horizontal Press Strength CHEST PRESS Run the rack with a single-arm chest press for 10 reps each side. Complete 3-5 sets at top weight. 30-45 WOD: 10 Minute AMRAP: 4 Ball Slams 6/6 KB O.A. chest press + situp with KB O.H.(KX 15W//25M) 5 min AMRAP 4/4 Clean n' Press (touch ground every time) (KX: 35W//53M) 6/6 TRX Power Pulls (ZOOM: Lawn Mower row) SATURDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 3 Rounds (30 seconds exercise, 10 seconds rest) Leg lifts One-leg Hip Bridges R Weighted Sit-ups One-leg hip bridges L 20-25 Core Strength Turkish Get Ups - For 5 minutes perform 1 turkish get up right and 1 turkish get up left. After each successful rep with great form, move up to the next size kettlebell. For advanced clients, have them do it in the bottoms up position. 25-30 Turkish Sit Ups - For 5 minutes perform 5 turkish sit ups right and 5 turkish sit ups left. After each successful rep with great form, move up to the next size kettlebell. For advanced clients, have them do it in the bottoms up position. 30-45 WOD: 20min Cutoff lap = 50M (ZOOM: 5=50 forward Lunges, 4=40, 3=30,2=20,1=10 lunges) 5 LAP DBL KB OVERHEAD LUNGE (KX: dbl kb 20W//40M) 50 BUTTERFLY SITUP 4 LAP DBL KB OVERHEAD LUNGE 40R/40L MTN CLIMBER 3 LAP DBL KB OVERHEAD LUNGE 30R/30L SIDE PLANK HIPLIFT 2 LAP DBL KB OVERHEAD LUNGE 20 TOES TO BAR or VUP 1 LAP DBL KB OVERHEAD LUNGE 10 SUPERMAN
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