|
TXT STRENGTH WEEK 6
TXT PROGRAMMING 07/18/22-07/23/22 STRENGTH WEEK: #6 MONDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up 3 rounds 30/10 sec Squat Double Squat, Double Rev Lunge Grass Hoppa 20-30 SQUAT Strength 10 min AMRAP 5/5 SA Squat 5 KB OH Squat (or no KB, use dowel/towel instead) 10 Jump Squat 2 Spinal Rock to Pulse Squat 30-45 WOD 5 Rounds 10/10 Snatch to curtsey lunge (lunge back with same side as KB) (KX 25W/40M) 20 total (count your press) KB russian twist w/ press (KX 25W/40M) 5/5 GOB Alt Forward lunge (KX 35W/53M) 10 Push up TUESDAY 0-15 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 3 rounds 20/10 Lateral High knees Butt kickers + Arm swings across front Sit up Inch worms 15-25 Strength Horizontal Press (KB CHEST PRESS) 10 min AMRAP 5/5 One Arm KB Chest press 10 Hips Elevated KB Pullovers 10 Goblet chest press 25-45 WOD20 min time cap The Jason Benchmark 1 round (HAVE CLASS LOG THEIR TIME AND WEIGHT USED) This workout is done top to bottom no chipping. 44 DBL KB CHEST PRESS (KX DBL KB 35W/53M) 44 BURPEE (KX full burpee with pushup) 44 PULL UP (KX STRICT) 44 PUSH UP WEDNESDAY 0-10 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 3 rounds 10 Dead bug 10 Bird dog 5 bootstrapper 10 Seal jacks 10 KB Swing 10-30 CORE Strength 3 ROUNDS 1 min on each (no rest)
30-45 WOD 15 Min AMRAP 5/5 Reverse plank leg lift (facing the ceiling) 20 Thruster (KX 35W/53M) 30 Frog Hop 40 Sit up 50 KB SWING (KX 35W/53M) THURSDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique Warm Up: AMRAP 40 mountain climbers total 20 Glute Bridges 10/10 Alternating side lunges 10 Inch worm burpees 20-30 Strength Power lift Deadlift 10 MIN EMOM ODD: 5R/5L Single Leg Deadlift, then hollow body hold the rest of the min EVEN: 10 Heavy Sumo DL, then plank the rest of the min 30-45 WOD Tricia’s Peachmark (Covid Edition) 30min Cut Off 22 jump squats every 5 mins*** 22 Goblet Squats (pause at the bottom 3 sec) 22/22 Weighted Lunges 22/22 Foot Elevated SL Glute Bridge 22/22 Bulgarian split squats 22/22 Kneeling Step Ups (weight Optional) 22/22 Switchblades (weight Optional) 22 Heavy Deadlifts 22 Sumo Deadlifts 22 dead swings or kettlebell swings 22 v ups ***switchblades https://www.instagram.com/p/ByrcOtagHeQ/?igshid=1lyh927puhfmt First exercise in the video FRIDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique Warm Up: 3 rounds 30on/10 off Jumping Jacks Diver sit ups Plank to T Serratus push up to pike 20-30 Strength Vertical Pull 10min AMRAP 10 pull ups 30 sec bar hang 5/5 Plank Row 30-45 WOD 20min Cutoff 3 Rounds -7 Sprawls -7 Jump Squats -7 Push Ups -THEN AMRAP- 3 Rounds 5 Superman to V Up 5/5 Sit Outs 5 Wall Walks 5/5 Forward/Side/Reverse Lunge SATURDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 5 MIN AMRAP 10 BOOTSTRAPPER 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
0 Comments
Leave a Reply. |
|
Check out ALL the fun |
Locations |
|
