TXT STRENGTH WEEK 5
TXT PROGRAMMING 12/28/20-1/2/21 STRENGTH WEEK: #5 MONDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up 5 min AMRAP 5 Push up to down dog 10 Side plank w/ reach R 10 Side plank w/ reach L 5/5 Alt. Curtsy lunge w/ pulse 20-30 Strength Horizontal Pull Ascending 10 min AMRAP 3, 4, 5, 6…. SA swing high pull R SA swing high pull L KB push up, pop up, bent over row (both hands on bell) SA elevated plank row R SA elevated plank row L 30-45 WOD 15 min CUT OFF 5 rounds 6 SA bent over row to snatch R 6 SA bent over row to snatch L 9 Glute bridge, chest press, pull over 12 Sumo DL HP 15 plank jacks TUESDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 3 rounds 10/10 Lateral high knees 10 Glute bridge w/ march 10 side vups R/L 10 frog pump 20-30 SQUAT Strength 1 min wall sit Super set: x3 10 goblet squat 10 jump squat Super set: x3 5 pistol squat R/L 10 touch jumps 1 min wall sit 30-45 WOD 12 Minute E.M.O.M. (every minute on the minute) Odd minutes (1,3,5, etc.): 3R/3L Clean n’ Press + 15 Sit-ups Even minutes (2, 4, 6 etc.): 10 Hand-release Pushups + 7R/7L Jump Lunges (use trx to make jump lunge easier.) WEDNESDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 3 rounds 30/10 Hindu pushups Butt kickers + Arm swings across front Sit up Inch worms + Push up 20-30 Strength Horizontal Press: KB CHEST PRESS 8 Sets of 5 reps on each side with 10 pushups in between each set. 30-45 WOD: 5 ROUNDS (Encourage members to go heavy) 5 TRX MUSCLE UP or 5 KB Chest press to skull crusher 5R/5L PISTOLS 5R/5L SNATCHES 5R/5L LAWNMOWER ROWS 30 (15R/15L) MOUNTAIN CLIMBERS THURSDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 3 rounds 10 Dead bug 10 Bird dog 5 bootstrapper 10 Seal jacks 10 KB Swing 20-30 CORE Strength: ONE TIME THROUGH CORE GALORE (30sec on/15 sec off) OA Hover Plank R OA Hover Plank L V-ups (Side Plank) Hip-ups R Chinees (Side Plank) Hip-ups L Leg Lifts Spiderman Plank Butterfly Sit-ups Hollow Body Rocks Bicycles Superman Rocks Mountain Climbers 30-45 WOD: 12 minute AMRAP 12 (6R/6L) Goblet Box Step-ups 6 DBL KB Thrusters 6 Burpee Lateral Jumps (over the mat) 3 min AMRAP 10 SIT OUT 10 prone Legs straight up toe touch 10 Leg lift ceiling stomp FRIDAY 0-15 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 10 alternating Tabata Rounds (5 each) Odd rounds: Supermans Even: V-ups 15-25 Strength Power lift: Sumo Deadlift High Pulls Run the rack with sets of 5 Sumo Deadlift High Pulls. Stay at top weight for 4 additional rounds (5 rounds total at top weight.) OR if you cannot RTR Sumo Deadlift High Pull 8 sets of 5 reps with 20 unweighted sumo squats between each set. Here’s a good video: https://www.youtube.com/watch?v=V0qNjLHV3_c 25-45 WOD: Partner WOD: 20 Minute AMRAP (if you cannot partner split reps) -Each partner is doing HALF of the labeled reps (except for the jump rope). You cannot change the order of this workout. Start with the top and work your way down. Each partner will switch off every 10 repetitions. When one partner is going, the other partner is burpeeing. Get through this list as many times as you can with your partner in 20 minutes. -150 Jump Rope or Jump jack (do together) -80R/80L Over head KB Walking lunges -80 Dips or TRX tricep Ext. -60 Ball Slams -40 Spinal Rock to Pull up -20 pull-ups -3 Laps (run together) SATURDAY 0-10 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 5 Min AMRAP 40 mountain climbers 20 Glute Bridges 5/5 Alternating side lunges 5 Inch worm burpees 10-20 Strength Vertical Pull: 8 minute EMOM of 3-5 pull-ups. Use assisted bands if needed. For strong individuals add weight. ZOOM Class: 10min AMRAP 10 Prone Towel Pulls https://youtu.be/_qjBvQ9F4kw 10 Back Widows. https://youtu.be/mjnseqLiVXM 10/10 Plank Row 20-45 WOD 15,10,5 reps of: -Burpee Toes to bar or burpee spinal rock -ceiling Stomps seehttp://www.youtube.com/watch?v=rhGTgI0PH5E ANY ORDER Chipper: 15 min cut off 60 Ball Slam or Thruster 60/60 goblet walking lunges 60 sit-ups with kb shoulder press 40 Pushups 40 KB swings 30/30 Bottoms up KB Press 4 Sprints with 20 frog hops after each FINISHER: 45 seconds R/L side plank
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