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TXT PROGRAMMING
10/04/21-10/09/21 STRENGTH WEEK: #5 MONDAY 0-10 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 3 rounds 5 hindu pushup 10 sit ups 20 spider planks 10 gob chest press 10-20 Strength Horizontal Pull: (ZOOM Plank on bench and 5/5 KB Row then hollow body hold for 1 min.) 3 ROUNDS EACH PARTNER UP A. 10 TRX row negatives (3 second lower) B. HOLDS CHIN OVER BAR TIL PARTNER IS DONE [If they cannot have them try but jump back up after they fall] 20-45 WOD: (While doing single unders every attempt at a double under = 5 reps) 1 ROUND For BEST time: (20 MIN CUTOFF) Must finish each exercise before moving to the next. Row 500m or 300 rope skips or 60 DBL Unders 20/20 KB Clean & press 30 Ring dips or Box dips Run 500m 30 Overhead KB swings 20 bent over dbl kb row 10/10 Pistols or goblet squat TUESDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 15,10,5 X walk reps each side squat jacks leg lift over the shoulder ball throw 20-30 SQUAT Strength Tempo squat & goblet squat 3 rounds 6 Tempo gob squat 3 sec down, 2 sec pause, 0 up, 0 pause at top 5 RTR Gob squat no tempo 10 Jump squat 30-45 WOD: 5 ROUNDS [15 MIN] 5 DBL KB THRUSTER 5 TRX MUSCLEUP https://www.youtube.com/watch?v=yMZGD8NxWt0 (zoom KB skull crusher) 5R/5L KB SNATCH 1R/1L TURKISH GETUP* from the TOP DOWN *After the last snatch, from the lockout, do the down phase of the getup until you are laying down and then get back up. And then switch sides. WEDNESDAY 0-10 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 8 rounds 20/10 alternate between the two exercises Touch jump or burpee TRX ROW or kb bent over row 10-25 Strength Horizontal Press Tempos and running the rack. At top weight only do KB chest Press. 3 rounds 5 Tempo pushup (3 second down, 1 second pause 0 up, 0 pause at top.) RTR with 5R/5L Kettlebell Chest Press to achieve a top set of 5 reps. Perform 3-4 sets at top weight. 25-45 WOD:30/20/10 -WALL BALL -BOX JUMP -Renegade Row + Push up -BALL SLAM THURSDAY 0-15 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 2 rounds 5 inch worm scorpion 5 iron cross 5 pike toe touch 20 bicycles 10 legs up toe touch 15-25 CORE Strength: [10 MIN cutoff] REP: 30/20/10 -VUPs -Sideplank hiplift R -Sideplank hiplift L -Abmat situp 25-45 WOD: 15 Min Ascending amrap start with 1 rep and do all movements on right then 1 rep all movements on left. Then 2 reps all movements on right and 2 all movements on left. Ect. 1. Kettlebell single-arm snatch 2. Kettlebell windmill 3. Kettlebell single-arm front squat 4. Kettlebell single-arm bottoms up press 5. 100 jump rope (reps stay the same.) (Zoom: Jump Jacks) FRIDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 3 rounds 10 kb good morning 10 kb swing 10 touch jump twist 10 plank hip tap Short run 20-30 Strength Power lift: Sumo Deadlift High Pulls Run the rack with 8 (4R/4L) SDHP till you find a top weight. Stay heavy for 4 total rounds. (ZOOM 10 min AMRAP 8 SDHP + 6 Tempo deadlift (3 up, 0 pause at top, 3 down, 0 pause at bottom.) 30-45 WOD: 4 Rounds 7R/7L REV. GOBLET LUNGE 4 T2B or V-up 14 GOBLET SQUAT 4 T2B 14 KB PUSHUP 4 T2B 7R/7L TURKISH SITUP (to hip bridge point and back down.) 4 T2B *T2B = TOES TO BAR. SCALE FOR SKILL LEVEL. SATURDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 3 rounds 30/10 sec off Burpee lunge Long jump shuffle back Plank shoulder tap 20-30 Strength Vertical Pull: 10 min AMRAP alternate partners (ZOOM 5 kb dead drag & 1 min plank.) A: 5 PULLUPS B: partner plank 30-45 WOD: 20 Seconds On 10 Seconds Off For 8 Rounds Of Each Exercise (NOTE: Finish all 8 rounds of the exercise before moving on to the next) Scale As Necessary: One Arm Clean & Bottoms up Push Press Alternate arms Gob Squat bicep curl V-up & over add kb for extra challenge Bar Hanging slow leg lift & lower (can also be done on the floor)
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