|
TXT PROGRAMMING
1/15/24-1/20/24 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 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: 5 ROUNDS EACH PARTNER UP A. 5/5 Renegade row ( NO PUSHUP) 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] 20-45 WOD: 5 ROUNDS (only muscle up reps change) 10-20-30-20-10 TRX MUSCLE UP 6 KB SWING CLEAN, SQUAT, PRESS 9 KB HIGH PULL 12 CRUNCH TUCK KB SWING CHALLENGE: 250 Kettlebell Swing 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: 3 Rounds 45 on /15 off BOX JUMP Goblet Reverse Lunge Gob KB MARCH (KB GOBLET HOLD WHILE MARCHING LEGS NO TORSO MOVEMENT) FARMER CARRY Hollow Hold KB SWING CHALLENGE: 250 Kettlebell Swing 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 (modify to Gob squat or Shoulder press) -Box Overs (modify by Step ups DBL reps) -KB Snatch (Split the reps) -BALL SLAM 1 MIN Burpee KB Swing or separate exercises and do 30 sec of each KB SWING CHALLENGE: 250 Kettlebell Swing THURSDAY long wod! Start strength early. 0-10 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 10-20 CORE Strength: [10 MIN cutoff] REP: 30/20/10 -KB Dead bugs -Sideplank hiplift R -Sideplank hiplift L -Abmat situp IF DONE EARLY HOLD PLANK TIL WHOLE CLASS IS DONE AND READY FOR WOD. 20-45 WOD: 200m DBL KB Waiter Carry KX 35w/53m THEN 21 - 14 - 7 Thruster DBL KB KX 35w/53m T2B or V- Up 300M DBL KB Farmer Carry KX 35w/53m THEN 18 - 12- 6 DBL KB Forward Lunge KX 35w/53m Dips or skullcrushers 400M DBL KB Front Rack Carry KX 35w/53m THEN 15 - 10 - 5 DBL KB Clean KX 35w/53m Burpee over Box KB SWING CHALLENGE: 250 Kettlebell Swing 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: Suitcase Deadlift 10 min AMRAP 8 Suitcase Deadlift + 6 Tempo deadlift (3 up, 0 pause at top, 3 down, 0 pause at bottom.) 30-45 WOD: 4 Rounds 7R/7L Single Leg Deadlift 4 T2B or K2E or V-up (*T2B = TOES TO BAR. SCALE FOR SKILL LEVEL. ) 14 KB SWING 4 T2B 14 Box Jump 4 T2B 7R/7L TURKISH SITUP (To hip bridge point and back down.Half of a get up) 4 T2B KB SWING CHALLENGE: 250 Kettlebell Swing SATURDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 3 rounds 30/10 sec off Box step up Band pull apart Overhead KB swing Banded Tricep pull down 20-30 Strength Vertical Pull: 10 min AMRAP alternate partners pullup study A: 5 PULLUPS B:Waiter Carry while partner completes pullups 30-45 WOD 20 min Cutoff 3 Rounds -7 TRX L-Sit Pullup -7 Jump Squats -7 Push Ups -THEN- 3 Rounds 5 Superman to V Up (you must roll over to do so) 5/5 Sit Outs or grasshopper 5 Inch Worm Ball Slam 5/5 Forward/Side/Reverse Lunge KB SWING CHALLENGE: 250 Kettlebell Swing
0 Comments
Leave a Reply. |
|
Check out ALL the fun |
Locations |
|
