|
TXT STRENGTH WEEK 3
MONDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 3 rounds 10 Super man 10 Side plank leg lift 10 Side plank leg lift 30 Bicycle 10 KB Swing 20-30 CORE Strength 8 MINUTE E.M.O.M. - 7 Hanging Leg raises or v-up with slow leg 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 Arch Body Holds 4 sets x 1 min on 10 sec off max hold, 4 sets 30-45 WOD 15 min AMRAP Add 2 reps reach round! (Wall sit time doesn't change) 30 sec single leg wallsit r 30 sec single leg wallsit L 10 ab mat Situps 10 WALL BALL 10 KB Clean to reverse lunge R 10 KB Clean to reverse lunge L 10 TRX Rear foot elevated split squat R (or bench) 10 TRX Rear foot elevated split squat L : http://youtu.be/YItAiT6e6BA TUESDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 8 rounds 20/10 Sit-out Leg scissors up/down 20-30 LIFT Strength 10 min Conventional Deadlift 4 sets x 6 reps touch and go, only tempo is :3 lowering to the floor. HEAVY Sumo Deadlift 3 sets x 8 reps Banded Lateral Walk (if you don't have a band use a towel on floor and put under one foot and slide out away from you then pull back.) 4 sets x 10 reps 10 steps ea direction 30-45 WOD 3 ROUNDS 20 ALTERNATING SWING 10R/10L CLEAN-SQUAT-PRESS 10R/10L PUSH UPS WITH ONE HAND ON KB 5 TURKISH GETUPS R 5 TURKISH GETUPS L 10/10 KB RUSSIAN TWISTS WEDNESDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up 3 Rounds 35/15 Plank shoulder tap to pike reach R/L Side plank rotational reach R/L lateral lunge to sprawl 20-30 Horizontal pull Strength 35/10 x 3 KB Bent over row to clean R KB Bent over row to clean L Burpee Double KB Row Single arm/Single leg KB row R Single arm/single leg KB row L 30-45 WOD 15 min AMRAP 10 ½ Kneeling KB clean 5 R/5 L 10 KB swing, KB clean, KB Squat 2 Burpee tuck jumps 10 Sit out with toe tap 5R/5L 10 Vup to sit up (kb optional) 2 Burpee tuck jumps 10 KB OH swing THURSDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up 3 Rounds 10 Double squat to sprawl 10 KB push up to push back 10 Glute bridge to sit up 20-30 Squat Strength 30 Sec wall sit 30 sec squat jump 8 min AMRAP 5 KB Sumo Squat 5/5 Goblet Kneeling Step ups to Squat 5 KB squat w/ 5 KB curls (at bottom of squat) 30 sec wall sit 30 sec squat jump 30-45 WOD 6-9-12-9-6 (15 min cut off) 3 jump squat - side shuffle - 3 jump squat (1 lap) *doesn’t change KB clean to reverse lunge R/L Burpee to double jump squat Frog pump to sit up 3 sprawl - side shuffle - 3 sprawl (1 lap) *doesn’t change FRIDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up 3 rounds 5 pushup 5/5 single kb chest press 10 over head swings 20 jumping jacks 20-35 Horizontal Press Strength Tempo DBL KB Chest Press OR Goblet chest press 4 sets x 6 reps 4210(:4 down,:2 pause, explode up, no pause at the top) Wide KB Chest Press 4 sets x 10 reps Increase weight higher then tempo weight if possible Single Arm KB Chest Press 4 sets x 10 reps 10 on ea side 35-45 WOD 10 Minute AMRAP: 7 Ball Slams or 7 Thruster 7 Full Pushups (try not to do it on your knees, elevate to a box if you need to.) 7R/7L Windmill 7R/7L TRX Power Pulls or 7/7 Lawn mower row SATURDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 2 Rounds 10 touch jump twist 10 squat jacks 20 high knees 5/5 side slide 150 m run or row 20-30 Core Strength 10 min AMRAP 3/3 TURKISH SITUP 6 KB SIT UP with CHEST PRESS 12 Superman 24 KB DEAD BUG 48 BICYCLE 30-45 WOD 15 min EMOM ODD MIN:(DBL or SINGLE KB) 15 reps total each exercise counts as 1 rep SWING HIGH PULL DBL SNATCH or Over Head SWING EVEN MIN: 5 SPINAL ROCK to HAND STAND OR 5 SPINAL ROCK BURPEE
0 Comments
Leave a Reply. |
|
Check out ALL the fun |
Locations |
|
