TXT PROGRAMMING
09/09/24 - 09/14/24 STRENGTH WEEK: #9 MONDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up 5 MIN AMRAP 30 Mtn climbers 30 Jump rope or jump jack 10 KB good morning 10 KB deadlift Short run 20-30 Lift Strength 10 min: RTR working up to heaviest 3 rep DBL KB Suitcase Deadlift At your top weight do 5 sets of 3 reps at top KB weight. 30-45 min WOD: THE BRENDA Benchmark (15 min ascending amrap) 250m Run or Row 1 TGU R (add 1 rep every round) (Modify by doing Turkish Sit up to hip bridge) kx 35/53 1 TGU L (add 1 rep every round) (Modify by doing Turkish Sit up to hip bridge) 5 Spinal rock + Burpee 5 MIN FOAM ROLL OR STRETCH TUESDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 2 rounds 30/10 Hindu Pushup Inch worm scorpion Sit out or grasshopper 20-30 Horizontal Pull 10 min AMRAP: 10 TRX ROW (GET LOW, Horizontal even.) 5/5 GORILLA ROW https://youtu.be/EbB5vlSJAvU 5/5 Renegade Row 30-45 WOD: 15 MINUTE AMRAP: -25 Double unders or 125 Jump Rope -10 (5R/5L) Pistols (MODIFY: TRX or change to Goblet squat) -8 KB Overhead Lunges (modify appropriately) -6 Burpee Pull Ups (can separate the movements) 5 MIN FOAM ROLL OR STRETCH WEDNESDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up : 3 ROUNDS 10 squat 3/3 GSW 5/5 gob box step up 3/3 side lunge 20 butt kickers 20-30 Squat: RTR dbl kb or goblet kb squat 3 reps working up to heaviest weight Do 5 sets of 3 reps at top kb weight 30-45 WOD: 7 Rounds As Fast As You Can Of: (15 Minute Cut Off) 250m Run or Row 5/5 Goblet Reverse Lunge (KX 35W/53M) 10 Spinal Rock to Jump or Hollow Body Rock 5 MIN FOAM ROLL OR STRETCH THURSDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 5,10,15,10,5 Pike pushup Sit up Leg scissors up down 20-30 Horizontal Press: RTR with 3 reps of Single Arm CHEST PRESS. 5 sets of 3/3 reps of Chest Press at top weight 30-45 WOD: 15 min AMRAP 5 DBL KB CHEST PRESS (KX DBL KB 25W/40M) 5/5 ½ kneeling bicep curl to shoulder press 10 Leg lift ceiling stomp 5 DBL SHOULDER TAP AND PUSH UP 200m ROW (MODIFY for large class: 30 KB SWING) 5 MIN FOAM ROLL OR STRETCH FRIDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 5 min AMRAP 5 Hindu pushup 10 Beast Bulldog 10 situp 10 legs up toe touch 20-30 Core 5 Rounds 45/10
30-45 WOD: NO AND THEN! 2 Rounds: 50 DU or 100 jump rope 30 KB DEAD BUG 50m Sprints (Modification: 50 High Knees) AND THEN: Chipper: (any order you please) 25 Pullups 50 (25R/25L) one-arm thrusters 50 (25R/25L) one-arm swings 25 v-ups AND THEN: 2 Rounds: 50m Sprints (Modification: 50 High Knees) 30 KB DEAD BUGS 50 DU or 100 jump rope (ZOOM 100 MTN CLIMBER) 5 MIN FOAM ROLL OR STRETCH SATURDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 3 ROUNDS 5 Push Up to Dip ON KB 5/5 KB Halos 5 HINDU PUSHUP 20-30 Power Lift: DBL KETTLEBELL CLEAN and rowing machine Run the rack on the 5 DBL KETTLEBELL CLEAN with 10 cal ROW on rowing machine. Once an 5 rep max is reached, have them repeat three times with no rowing. 30-45 WOD: 10 Min AMRAP 3/3 KB Snatch 3/3 single leg deadlift + clean + reverse lunge (1 rep = SLDL+CLEAN+REV LUNGE. Do as a flow.) 50 Spider Plank THEN 8 rounds of 20 sec on/10sec off Wall ball Burpee 5 MIN FOAM ROLL OR STRETCH -- In health & kindness, Christa Berry & Team TxT www.txtsantacruz.com Find us on Facebook Follow us on Instagram
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