TXT PROGRAMMING 08/16/21-08/21/21 STRENGTH WEEK: #8

TXT PROGRAMMING
08/16/21-08/21/21
STRENGTH WEEK: #8



MONDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 5 Min AMRAP
10 squat halo 
5 Inchworm Hop Up & Hop Back 
10/10 Rolling V-ups
 
    20-30    Core “Core Galore” 40 sec on 10 sec off of:
·         One Arm Hover plank Right
·         One Arm Hover Plank Left
·         V ups
·         Glute bridge Right
·         Chinees
·         Glute bridge Left
·         Leg Lifts
·         Plank With a knee lift (spiderman plank)
·         Situps        
·         Hollow Body Rocks
·         Bicycles
·         Superman Rocks
·         Mountain Climbers
 
30-45     WOD: WOD (30 min time cap) THE NONA BENCHMARK
REPS: 1-2-3-4-5-6-7-8-9-10
THRUSTERS  (KX DBL KB 25W/40M)
REPS: 20-18-16-14-12-10-8-6-4-2
Toes to Bar or v-up
REPS: 1-2-3-4-5-6-7-8-9-10
BURPEE OVER MAT
 
 
TUESDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: REPS 16,12,8,4
superman
Bird dog
DBL Leg lift with Ceiling Stomp  
Deadbug
  
20-30   Power Lift - CHEST PRESS 3 Double Chest Press + 3 HR push-ups
-Run the rack with 3 reps of double chest press, super set with 3 HR pushup. When you achieve your top weight, do 5 sets of 3 reps dbl kb chest press no superset.  If you need to, create a time cap appropriate to the fitness level of your class.
 
30-45    WOD:
3 Rounds:
5/5 Gorilla row
10 Push ups
10 cal row (ZOOM CHANGE TO A DIFFERENT EXERCISE)

2 Rounds: 
15 Sit ups
15 Russian High Pulls
15 Renegade row +pushup

1 Round:
-8 TGU (4R/4L) 
  
 
WEDNESDAY
    0-20     Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 7 minute EMOM (Every Minute On the Minute)
2 spinal rock
3 oh kb swing
5 burpee no p.u.

2 Rounds:
- 10 Bar Scapular retractions (Click here for a demonstration)
- 10 scapular wall slides (Click here for a demonstration)

    20-30   Vertical Pull if you don't have a pullup bar accessible use the zoom workout
PULL-UPS: Partner up! REPS 10.9,8,7,6,5,4,3,2,1
-Demonstrate a pull-up and show everyone how to activate their lats by sliding their shoulder blades toward their glutes. 
-Have everyone try a pull-up if they haven't done one before.
-Then, make sure everyone is partnered up for the following pull-up modifications:

• PROGRESSION SUGGESTION
  
• Super beginner:  10,9,8...1 Deep TRX rows
  
• Beginner: 10,9,8...1 Jumping Pull-ups
  
• Intermediate; 10,9,8... 1 Pullup Negatives
  
• Advanced: Find 1RM pullup. Perform 1 Rep Max 3 times.
  
  • If "advanced" students finish early, do a 5,4,3 2,1 of partner, bodyweight pullups.
    

ZOOM 10 MIN EMOMs
EMOM ODD: 5/5 North/south plank ….Then PLANK til min is over
EMOM EVEN: 5/5 Plank pull through …..Then HOLLOW HOLD til min is over
 
30-45    WOD: 15 MIN AMRAP (try for 4-5 rounds)
3 WALL WALK or 3 INCH WORM PUSH UP OR 3 HANDSTAND PUSHUP
10 PULLUPS (ZOOM 10 KB DRAG focus on low hips, flat back and packing the lats as you pull back)
25 HOLLOW BODY ROCK
 
 
  
THURSDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 2 Rounds 45 on/15 off 
3/3 High Knees to 2 Push up
Alternating Reverse lunge to rev Leg lift (kinda like a donkey kick)
Glute Bridge KB Pullover
Grass Hoppa
 
    20-30  STRENGTH  Lunge: 10 Min AMRAP
3/3 Goblet 3 way lunge (Forward, Lateral, Reverse) 
5/5 Jump Lunge or Pulsing Lunge
5/5 Bulgarian Split Squat (weight optional, focus on perfect form then add weight.)
 
30-45  WOD: cut off 20 min
3 RUNS (750M)
15 WALL BALL (KX 14W//20M)
15 BOX JUMPS (KX 20W//24M)
15 JUMP SQUATS (body weight)
2 RUNS (500M)
10 WALL BALL
10 BOX JUMPS
10 JUMP SQUATS
1 RUN (250M)
5 WALL BALL
5 BOX JUMPS
5 JUMP SQUATS
2 RUNS (500M)
10 WALL BALL
10 BOX JUMPS
10 JUMP SQUATS
3 RUNS (750M)
15 WALL BALL
15  BOX JUMPS
15 JUMP SQUATS
  
FRIDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 3 rounds
50/50m waiter carry light
10 band pull aparts
50m bear crawl hips low
10 hanging scapular retractions (tip: do not let the rib cage flare.)
 
    20-30    Vertical Press 3 x Superset
3R/3L OA Push Press
3R/3L KB BENT PRESS 
THEN
60 total Seated Gob Strict press
 
    30-45    WOD  30,20,10,reps of each exercise as fast as they can of:
-Clean And Push Press (Touch Ground Between Each Rep) Right(KX 25W// 50M)
-Clean And Push Press (Touch Ground Between Each Rep) Left
-Chinees Each Side (chin within 5” of knee on each rep and shoulder blades touch ground in between each rep)
 
SATURDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 3 rounds
10/10 Circle crunches
10/10 Rainbow planks
10/10 Side plank Hip Lifts
10/10 mtn climber
 
    20-30    Core  CORE CIRCUIT
3 ROUNDS 40 SEC ON// 10 SEC OFF

TRX PIKE
KB SIT UP AND OVER HEAD PRESS
PLANK (TRX PLANK OR EXERCISE BALL TO MAKE IT HARDER)
WALL BALL SIT UP

3 ROUNDS FAST
10 VUPS or T2B
10 SUPERMAN
 
30-45 WOD: 
BUY IN
1 MIN Farmer carry (KX dbl kb 53W//70M)
1 MIN Straight arm Plank
 
3 rounds for time:
15 T2B or K2E
15 hollow body rock
15 sit ups
15 burpees + KB swing (KX 35W//53M) hips down chest up before you swing           

BUY OUT:
500m Run or Row

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