TXT PROGRAMMING 11/01/21-11/06/21 STRENGTH WEEK: #9 and 11/08/21-11/13/21 STRENGTH WEEK: #1011/1/2021 TXT PROGRAMMING
11/01/21-11/06/21 STRENGTH WEEK: #9 MONDAY BASIC MOBILITY & DOWELS (5 MIN) SPECIFIC Movement Patterning/Technique, WARM-UP (5-10MIN) Warm Up: 2 Rounds (warm up those hamstrings and back.) 5 kb good morning 10 lite kb squats 3 R/L Rocking lunge 10 sit ups 10 trx row 10 MIN AMRAP STRENGTH: SUPERSET 15 TRX HAMSTRING CURL or Towels under feet 3 reps heavy reps SUITCASE DEADLIFT WOD: 20 MIN For your best time with challenging weight. RUN 400M or 30 burpees 10/10 Bulgarian split squat ------------------------- finish 2 ROUNDS Double Kettlebell Swing x 10 Reps or 5/5 each side Double Kettlebell Snatch x 10 Reps or 5/5 each side Double Kettlebell Front Squat x 10 Reps or 5/5 each side Double Kettlebell Clean and Press x 10 reps or 5/5 each side H.R. Push Ups x 10 Reps Double Kettlebell Highpulls x 10 Reps or 5/5 each side ---------------------------- then: 10/10 Bulgarian split squat RUN 400M or 30 burpees TUESDAY BASIC MOBILITY & DOWELS (5 MIN) SPECIFIC Movement Patterning/Technique WARM-UP (5-10MIN) Warm Up 40 sec on/15 sec off 2 Rounds Alternating plank/pike reach Close grip bent over KB row Alternating single leg v-ups Alternating wide stance lateral lunge 15 min RTR WITH LAWN MOWER ROW SUPERSET WITH TRX ROW 3 heavy LAWN MOWER ROW (on each arm) and 15 TRX ROW (or 10/10 KB plank pull through) WOD:1 ROUND For BEST time: (20 MIN CUTOFF) Must finish each exercise before moving to the next. Row 1000m or 300 rope skips or 150 DBL Unders or 100 jump jacks 10/10 KB Strict press (ON EACH ARM) 30 bench dips Run 400m or 1 min ice skaters 30 Overhead KB swings 20 bent over dbl kb row or 10/10 bent over row 10/10 Pistols per leg 100 Situps --------------------------------------- WEDNESDAY BASIC MOBILITY & DOWELS (5 MIN) SPECIFIC Movement Patterning/Technique WARM-UP (5-10MIN) Warm Up: 3-4 Rounds 40 Mountain Climbers 10/10 S.L. Glute Bridge 20 Air Squats 10/10 Clams STRENGTH: 8 minute EMOM: -3 double cleans + 3 dbl kb squats (Weights touch the ground after every clean. When 4 cleans are completed, then perform 3 squats) WOD: 15 Minute AMRAP: (When you reach the bottom, work your way back up) 25R/25L OA Swings 40 Air Squats 30R/30L Mountain Climbers 20 Dbl KB Push-press or 10/10 one arm p.p. 10 Hollow Body Rocks 20 DBL KB Push Press or 10/10 one arm p.p. 30R/30L Mountain Climbers 40 Air Squats 25R/25L OA Swings --------------------------------------- THURSDAY BASIC MOBILITY & DOWELS (5 MIN) SPECIFIC Movement Patterning/Technique WARM-UP (5-10MIN) Warm Up 3 rounds 30/10 Scapular pushups High Knees Single KB Goblet chest press with hip bridge Jumping jacks or jump rope 10 MIN STRENGTH: DBL KB CHEST PRESS 3 heavy reps DBL KB CHEST PRESS with 3 tempo pushup (3 sec negative, 1 sec pause at bottom) WOD: CHIPPER!! you have to chip away at in order to finish IN ANY ORDER YOU CHOOSE (20 MIN TIME CAP) 1 round 10 Handstand push-ups (or practice kicking up to handstand) or pike pushup 20 hanging Knees to elbows or Toes to bar OR Vup 30 Burpees 40 Box jumps or 20/20 step ups 25/25 Kb Snatch 60 Pull-ups or 30/30 north south plank 70 Push-ups 80 Sit-ups 45/45 Side Goblet lunge 100 Double-unders or 500 Rope skips or 150 jump jacks --------------------------------------- FRIDAY BASIC MOBILITY & DOWELS (5 MIN) SPECIFIC Movement Patterning/Technique WARM-UP (5-10MIN) Warm Up REPS 20/15/10/5 (3x does not change) 3 x side shuffle Skaters with balance Touch jumps 3x Bear crawl forward and backward 5 MIN -SKILL: Partner L-sit or rest for 30sec if you don't have a partner tips and demo 5 ROUNDS 30 sec Partner A 30 Sec Partner B 10MIN Strength: 5 sets of 3reps TURKISH SIT UP R&L 30 bicycles in between each set of Sit Ups -After (everyone together) 2 minute plank hold WOD: 15 min cutoff 5 ROUNDS 10 DIPS 25 SUPERMAN 25 V-ups 25R/25L Single leg glute bridge 25R/25L SITOUTS RUN 250 or 100 grasshopper --------------------------------------- SATURDAY BASIC MOBILITY & DOWELS (5 MIN) SPECIFIC Movement Patterning/Technique WARM-UP (5-10MIN) Warm Up 3-4 Rounds 30 Grasshoppers 10/10 x walk 30 leg scissors 10/10 Lunges 10 MIN -SKILL & Strength: Partner PISTOLS if you have no partner rest for 30 sec 5 ROUNDS 30 sec Partner A 30 Sec Partner B SINGLE LEG Deadlift 5 rounds 5R/5L reps at a heavy weight, WOD: THE SANDWICH 15 MIN CUTOFF Begin by performing one rep of the double kettlebell snatch and the renegade row. Each cycle there after you will load one additional ingredient (one rep of one new exercise), and continue to cycle through, without rest, until you have constructed a 5-layer sandwich. This should be difficult and require a lot of control. Once you reach Layer 5 work backwards deconstructing the sandwich. Doubles can be broken up into single arm. Create your sandwich like this: Layer 1 – Double Snatch + Renegade Row Layer 2 – Double Snatch + Double Press + Renegade Row Layer 3 – Double Snatch + Double Press + Front Squat + Renegade Row Layer 4 – Double Snatch + Double Press + Front Squat + Double Clean + Renegade Row Layer 5 – Double Snatch + Double Press + Front Squat + Double Clean + Double Swing + Renegade Row Perform only one rep of each exercise. No rest between layers. Recommended Operating Weight: Pair of 35lb or 50lb kettlebells for most males Pair of 20lb or 25lb kettlebells for most females TXT PROGRAMMING 11/08/21-11/13/21 STRENGTH WEEK: #10 MONDAY 0-15 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 5 min AMRAP 10 banded lat pulldown 10 banded tricep ext 10 jump jack 10 squats 15-25 Vertical Pull Strength : Do pull ups then do ball slams. Work between pullups and ball slam until you finish the pullup reps. 10 Min Cutoff REP: 3-6-9-12-6-9-3 Pullup REP: 5 Ball Slam (KX 20/35 lb) ZOOM option REP: 3-6-9-12-6-9-3 Burpee Bent over row REP: 5 KB Swing (KX KB 35/53 lb) 25-45 WOD: 20 MIN 2 Rounds - 2 minute jumping jacks/seal jacks - 1 minute Goblet squats (KX KB 35/53 lb) - 1 minute THRUSTERS (KX KB 35/53 lb) - 1 minute Burpee Thruster (KX KB 35/53 lb) - 1 minute pull-ups (hard, fast). - 1 minute rest (or ALT Snatch) - 1 minute burpee pull-ups (moderate intensity)(ZOOM Burpee Bent over row) - 1 minute rest (or Alt OA High Pull) - 1 minute burpee-pull-ups (slow and steady, but solid)(ZOOM Burpee Bent over row) TUESDAY 0-15 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 3 rounds 20/10 Butt kickers Ice skaters Ball slam Alternating step up 15-25 Lunges - 10 min cutoff RTR Lunge across the room with dbl or single kb 25-45 WOD: 3 ROUNDS (20 Min Cutoff)
WEDNESDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: REPS 10/8/6 Band pull apart Inchworm scorpion (half reps) Iron cross Dowel shrug over head Beast bulldog 20-30 Horizontal Press Strength : 6-5-4-3-2-1 Reps for Time (if you don't have two KBs dbl the reps and complete of both sides)
30-45 WOD: 4 Rounds for Time With a running clock, as fast as possible complete the prescribed work in the order written for 4 rounds. Score is the time on the clock when the last round of the Box Jump Overs is completed.
THURSDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: https://www.youtube.com/watch?v=6Z2k1OvNKGs&feature=youtu.be
20-30 CORE: 10 min cutoff
30-45 WOD: 3 Rounds (15 Min)
FRIDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 3 rounds 3x side slide 10 kb swing 5 jump squat 10 beast bird dog 20-30 Lower Pull Strength - 5 Rounds for Time
30-45 WOD: cindy description below
SATURDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 30/20/10 Seal jack Touch jump Butt kickers Lateral leg scissors 10 oh kb sing (reps dont change) 20-30 Horizontal Pull Strength - 1-2-3-4-5-6-7-8-9-10 TRX ROW 20-18-16-14-12-10-8-6-4-2 Elevated Plank OA Row (split rows between arms) 30-45 WOD: AMRAP in 21 minutes
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