TXT PROGRAMMING
07/31/23-08/05/23 STRENGTH WEEK: #10 MONDAY 0-20 min Isolated Mobility,& Dowel stretch, warm up drills, Movement Patterning/Technique, Warm Up: 3 rounds 6/6 KB Plank Pull through 6/6 Single leg v-ups 6 pushup 20 jump rope 20-30 Vertical Pull Strength (PULL UP) Work On One Of The Exercises For 10 Minutes (really focus on getting them to the next level safely) BEGINNER - Pullup Negatives (Goal Is 3 Slow Reps To Bottom) INTERMEDIATE - Bodyweight Pullups (Goal Is 5 Reps For 5 Sets) EXPERT - Weighted Pullup (Max Weight For 1 Rep Goal Is 2-30 lb Women/2-50lb Men) 30-45 WOD 1 Minute At Each Station For Round 1, 40 Seconds At Each Station For Round 2, 30 Seconds At Each Station For Round 3, 20 Seconds At Each Station For Round 4 Of: One Arm TRX Power Pull Right One Arm TRX Power Pull Left One Arm KB Push Press Right One Arm KB Push Press Left KB Goblet Squats (KX 35/53) REST 1 Round TUESDAY 0-20 min Isolated Mobility & Dowel stretches dynamic warmup , Movement Patterning/Technique Warm Up: 3 rounds 1/1 Around the world lunges (front, side, back = 1 rep) 5/5 Bulgarian Split Squats 5/5 single arm Kettlebell Swings 30 butt kickers 20-30 Lunges - Walking Lunge / ROW
30-45 WOD: 15 Rounds For Time Of: (15 Minute Cut Off) 15 KB Swings (Modification Deadlift)(KX 35/53) 50 Jump Rope (KX 25 Double Unders) WEDNESDAY 0-20 min Isolated Mobility and dowel mobility, dynamic warm up drill, Movement Patterning/Technique, Warm Up: 3 Rounds 5 Push up to pike (you choose difficulty level) 10 high Knees 5/5 Plank w/ rotation 20-30 Press Strength Turkish Get Up w/ Press RTR & work up to a 1 rep max doing a press at each of the seven stations of the Get Up. No need to get back down- just place the bell back on the floor. Repeat top set 2X. Give plenty of rest between sets. 30-45 WOD15 Minute AMRAP Of: Run 250m 10 KB Snatches R (KX 35/53) 10 KB Snatches L (Modification: DB Snatch or One Arm KB Swing) 20 Chinees THURSDAY 0-20 min Isolated Mobility & dowel stretch, dynamic core breathing warm up drill, Warm Up: 5 min AMRAP 3R/3L KB WINDMILL with a yoga block balancing 5 KB Swing to High pull 3/3 Windshield wipers 10 deadbugs with med ball 20-30 CORE: Form 2 lines behind the pullup bars and have them perform a set close to failure of one of the following variations of the hanging leg raise. You should be able to get 3-5 sets in. (Progress to the next exercise when they can do 3 or more sets of 10 reps) BEGINER - Hanging Knee Raises INTERMEDIATE - Hanging Knees To Elbows ADVANCED - Hanging Toes To Bar EXPERT - Strict Toes To Bar (SLOW) 30-45 WOD 8 ROUNDs: 20 Seconds On/ 10 Seconds Off on Each Exercise (NOTE: Finish all 8 rounds of the exercise before moving on to the next) Scale As Necessary: Pullups Burpees Lying Leg Raises OR Hanging Leg Lifts TRX Jump Squats FRIDAY 0-20 min Isolated Mobility & dowel stretch, dynamic warm up drill, Movement Patterning/Technique, Warm Up: 2 rounds 30/10 Seated Hip Rolls with arms over head Hip Circles cat cow(On all fours press back to childs/cat pose then circle forward to neutral cows pose.) Gentle lateral lunges Scorpions Iron Cross 20-30 Lower Pull Strength SUITCASE DEADLIFT - Run the rack to top weight of five reps. Perform 4 sets of 5 reps at top weight. 30-45 WOD: Get As Far Through The List As Possible In 15 Minutes: 100 Jump ropes 20 TRX Rows 90 Jump ropes 20 KB Swings (KX 35/53) 80 Jump ropes 10/10 Jump Lunges 70 Jump ropes 20 One Leg Deadlifts (10 R/10 L) (KX 35/53) 60 Jump ropes 20 TRX Jump Squats 50 Jump ropes 20 Bottoms Up Presses (10 R/10 L) (KX 25/44) 40 Jump ropes 20 Wall Balls (KX 14/20) 30 Jump ropes 20/20 Mountain Climbers 20 Jump ropes 20 Push Ups (focus on holding that perfect plank) 10 Jump ropes SATURDAY 0-20 Isolated Mobility & dowel stretch, dynamic warm up drill, Movement Patterning/Technique, warm up games Warm Up: 6 min AMRAP 5/5 TRX One Arm Row 10 Banded tricep ext 10 Superman 10 Plank Jack w/ Mountain Climber 20-30 Horizontal Pull Strength - KB LAWN MOWER ROW WITH TRX BACK FLY Work For 10 Minutes RTR 3/3 reps Lawn Mower Row. & 10 TRX Back Fly (superset only on RTR) 5 sets of 3 reps on each arm at top weight. And try for a 1 rep max heaviest one arm row with THE BEST form. 30-45 WOD: 21-15-9 Butterfly Sit-ups (AB Mat optional) Double Under (Mod: singles 63-45-27) KB Swings (KX 35/53) Hand-release Pushups (Mod: Elevate to hands on box)
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