TXT PROGRAMMING 11/06/23-11/13/23 STRENGTH WEEK: #5 MONDAY a fun video on mobility, flexibility and stability 0-10 Lead the group is toe to head Isolated Mobility, Compound Mobility is practicing moving through 1 or some of these movements with little to no weight. Working to get your best full range of mobility in it. Movement Patterning/Technique is warming up and teaching the movements that you will be doing in class. Warm Up: 3 rounds 5 hindu pushup 10 sit ups 5/5 KB halos 10 gob chest press 10-20 Strength Horizontal Pull: 3 ROUNDS EACH PARTNER UP A. 5/5 REPS LAWN MOWER ROW B. HOLDS CHIN OVER BAR or HANGING FROM BAR TIL PARTNER IS DONE [If they cannot have them try but jump back up after they fall] C. 5/5 RENEGADE ROW (NO PUSH UP) (PARTNERS DO IT TOGETHER) 20-45 WOD: 3 ROUNDS: SHORT SPRINT 15 ABMAT BUTTERFLY SIT-UPS 12 TRX BACK FLY -HOLLOW BODY HOLD 1 MINUTE- 3 ROUNDS: 50 DOUBLE UNDERS (OR 150 SINGLES) 15 KB SKULL CRUSHER (KX 35W//53M) 20 Gorilla Row (KX 35W//53M) GLUTE CHALLENGE 3 Rounds 20 GLUTE BRIDGE 20/20 DONKEY KICK 50 Sec WALL SIT 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 Run the rack with single or dbl kb squat Do 5 reps then move up to the next weight once at heaviest weight do 5 sets of 5 reps. 30-45 WOD: 5 ROUNDS [15 MIN] 5 DBL KB CLEAN & SQUAT (KX 20W//35M lightweight so you can go fast) 5 TRX MUSCLEUP (zoom KB skull crusher) 5R/5L KB SNATCH OR KB SWING (KX 25W//40M) 1R/1L TURKISH GETUP* from the TOP DOWN (KX 25W//40M) *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. GLUTE CHALLENGE 3 Rounds 25 SUMO SQUAT 20/20 SPLIT SQUAT 55 sec WALL SIT WEDNESDAY 0-10 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 8 rounds 20/10 alternate between the two exercises Touch jump TRX ROW or DBL 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 -BURPEE or TOUCH JUMP & SEPARATE PUSHUP -BOX JUMP -KB SWING (KX 35w//53/M) -BALL SLAM 20 cal row ( or 100 Bicycles) GLUTE CHALLENGE 3 rounds 25 GLUTE BRIDGE 25/25 DONKEY KICK 30 Flutter Kicks THURSDAY 0-15 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 2 rounds 5 inch worm + scorpion 5 iron cross + Iron cross 5 pike toe touch 20 bicycles 10 legs up toe touch 15-25 CORE Strength: [10 MIN cutoff] REP: 4 ROUNDS 15 KB Dead bugs 15 Sideplank hiplift R 15 Sideplank hiplift L 15 Abmat situp 25-45 WOD: FOR TIME 60/30, 40/20, 30/15, 20/10 - Leg Lift (KX HOLLOW BODY HOLD LEG LIFT) - Jump Rope or DBL UNDER - Goblet rev. Lunge (KX 35W//53M) - Abmat Sit-ups GLUTE CHALLENGE 3 Rounds 20/20 SPLIT SQUAT 25 GLUTE BRIDGE 1 Min WALL SIT 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 Single or DBL KB Run the rack(start light and work up to heavy) with 5 SUMO DEADLIFT till you find a top weight. Stay heavy for 5 total rounds. 30-45 WOD: Then Partner Chipper: split reps do it top to bottom. **only one partner can work at a time. Partners can break up their reps between them as desired. The reps posted are total reps, not per person** 60 Squat tosses with med ball 60 Goblet walking lunges (KX 35W//53M) 60 sit-ups tosses with med ball 40 Pushups 40 KB Swings (KX 35W//53M) 30 KB DEADLIFT (KX 35W//53M) 4 Partner Sprints Partner FINISHER: 45 seconds R/L side plank while other partner Battle Ropes or Box Jumps GLUTE CHALLENGE 3 rounds 30 SUMO SQUAT 25/25 DONKEY KICK 1 min 5 sec WALL SIT SATURDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 2 rounds 20/10 sec off Box step up Band pull apart Over head KB swing Banded Tricep pull down 20-30 Strength Vertical Pull: 10 min cut off pullup study 3 ROUNDS 45 on//15sec off A: PULLUPS B:DBL KB Waiter Carry C: Hanging scapular retractions 30-45 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 REPS: 1-2-3-4-5-6-7-8-9-10 BURPEE OVER MAT GLUTE CHALLENGE 3 Rounds 30 GLUTE BRIDGE 25/25 SPLIT SQUAT 30/30 DONKEY KICK
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