|
TXT PROGRAMMING
2/08/26-2/14/26 STRENGTH WEEK: #3 Hi Team TXT, The strength focuses are longer than normal so warmups may have to be cut short. Really focus on mobility and proper form. The 6 week challenge has begun and you may have new members in your class please introduce them to your members & ask them if they need any modifications. I hope you enjoy the handstand challenge. There is progressive options for all levels. Have fun!! Have a wonderful week! Christa B MONDAY start strength early to make time for a long wod 0-10 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 3 rounds 150m row 10 Deadbug 10 Bird dog 10 Hollow body rocks 4 high knee 10-20 CORE Strength 3 ROUNDS 30 sec on// 10 sec off of: · KB Sit up & Twist L(right knee bent, left leg straight, sit up left elbow to right knee) · KB Sit up & Twist R · KB Alt. Single leg v-up · Leg Lift to Ceiling Stomp · Legs up KB Toe Touch 20-45WOD *THE SUBE* 20MIN CUTOFF GUIDELINES X = cardio BEG: 50 jump jack, INT: 75 jump rope, ADV: 25 DBL UNDER WOD: X 10 thrusters (B w15/m25) (I w 20/ m35)(A w30+/m40+) X 20 push ups (B knees) (I Plank) (A Plank Chest to ground) X 30 goblet squats (B w20/m30) (I w25/m40)(A w35+/m50+) X 40 bicycles (per leg) X 50 SNATCH (25 R, 25 L) (B w15/m20)(I w20/m35)(A w30+/m40+) X 40 bicycles (per leg) X 30 goblet squats X 20 push ups X 10 thrusters X HANDSTAND CHALLENGE Monday/ Tuesday (holds)
TUESDAY 0-15 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 8 rounds 20/10 (4 min) alternate exercises KB GOOD MORNING (to warm up hamstrings) KB HALO alternate sides 15-25 POWER Strength: 10 min EMOM (great time to learn correct form) RTR as you work up to 10 min. 1 min to finish 10 KB SWING, Rest remainder of min. can be DBL KB. RTR and try to do the most challenging weight for the last 3 rounds. DEMO FOR HIP TIMING 10x KB SWING OR DBL KB SWING 25-45 CHIPPER WOD: 20 minute cutoff can chip away in any order
HANDSTAND CHALLENGE Monday/ Tuesday (holds)
WEDNESDAY 0-15 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up 2 Rounds 20/10 Plank shoulder tap to pike reach R/L TRX Y or DB FRONT RAISE Hanging scapular retractions 15-30 Horizontal pull Strength 15 min cutoff 3 ROUNDS 15 TRX Y 8/8 Tempo Lawn mower row (MODIFY: BEG one hand on wall, ADV: Single leg balance and row) (3 sec up, 2 pause at top, 3 sec down, 0 rest at bottom) 15 KB Skull Crushers or TRX TRICEP EXT or BANDED TRICEP PULL DOWN 30-45 WOD:15 MIN AMRAP 5 HANDSTAND KICK UP OR 1 WALL WALK OR 5 INCH WORM with Push Up 20 TRX MTN CLIMBER (MOD: MTN CLIMBER NO TRX OR HANDS ELEVATED TO BOX) 10 BOX OVERS 20 ABMAT SITUP 10 RENEGADE ROW WITH PUSH UP HANDSTAND CHALLENGE Wednesday/Thursday (bails: the goal is to quarter turn and cartwheel out)
THURSDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 3 Rounds 5 goblet squat easy weight 10 Glute bridge to single leg kick, alternate sides 5/5 lateral lunge to sprawl (sprawl when you step together) 20-30 Squat Strength: 10 MIN EMOM GOBLET SQUAT DEMO ODD MIN: KB TEMPO Goblet Squat 4210(:4 down,:2 pause, explode up, no pause at the top) EVEN MIN: 10 KB Goblet Squat + 10 BODY WEIGHT JUMP SQUAT 30-45 WOD: BUY IN: 1 MIN DBL KB FARMER CARRY THEN 1 MIN PLANK 3 ROUNDS: 15 TOES TO BAR (MOD:V-UP or LEG LIFT) 15 HOLLOW BODY ROCK 15 SIT UPS 15 BURPEES BUY OUT: 250M RUN OR ROW HANDSTAND CHALLENGE Wednesday/Thursday (bails: the goal is to quarter turn and cartwheel out)
FRIDAY warmup is quick and the wod is long 0-10 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 3 rounds 3 inch worm + scorpion 10 v-up 10 elbows into body, band pull a parts 20 Seal jacks 10-25 HORIZONTAL PRESS STRENGTH: 15 min CUTOFF 3 ROUNDS 8 Tempo DBL KB Chest Press 4210(:4 down,:2 pause, explode up, no pause at the top) 10 TRX CHEST FLY 10/10 SINGLE ARM CHEST PRESS 25-45 WOD 5,10,15,20,15 10, 5 [20 min cutoff] SET A TIMER FOR Every 2 min STOP & 1 min CHEST PRES DBL KB ISOMETRIC HOLD. Then get back to work. WHEN TIMER BEEPS IN 2 MIN, STOP LAY ON THE GROUND & GET IN HIP BRIDGE POSITION, CHEST PRESS DBL KB UP INTO AN ISOMETRIC HOLD. DBL KB SHOULDER BE HELD OVER SHOULDER FOR 1 MIN. REPS 5,10,15,20,15 10, 5 KB SQUAT HOLD AND BICEP CURL (KX 30w//50M) KB SIT UP (KX 30w//50M) PUSHUP MTN CLIMBER (DBL COUNT) HANDSTAND CHALLENGE Friday/Saturday (shoulder taps: working on stability)
SATURDAY HAPPY VALENTINES DAY!! 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 10 MIN Warm Up: PARTNER WARM UP SWING & WALL SIT + RUN- (TRAINER CHOOSES DISTANCE FOR RUN) · Partner A Does 20 Swings while Partner B does a wall sit. When partner A finishes they switch. Then… · Both RUN or ROW 20-30 Core Strength: TURKISH SIT UP Perform 3-4 rounds at your top weight. TURKISH SIT-UP DEMO (MODIFY ADV can go to hip bridge lift.) For 10 minutes, run the rack to find a 10R/10L challenging weight on the Turkish Sit-up. It is helpful to start off on the weaker side. Perform 3-4 rounds at your top weight. 30-45 min WOD 10 minute ascending AMRAP:(Perform 1 rep on the first round, 2 on the second and keep increasing each round by 1 rep until time is up. Jump rope goes up by 10, Double Unders go up by 5 reps each round.) START WITH: 1 minute Hollow Hold 1 minute wall sit (hardest modifications possible) THEN 10 MIN AMRAP: T2B (MOD: hanging leg lift or V-Up or Leg Lift) Wall Ball Sit up (KX 14w/20m) KB High pull swing (KX 35w//53M) X10 Jump Rope or x5 Double Under 5 DBL KB Deadlifts (KX DBL KB 35w//53M) (reps never change) FINISHER: 1 minute Hollow Hold 1 minute wall sit (hardest modifications possible) HANDSTAND CHALLENGE Friday/Saturday (shoulder taps: working on stability)
0 Comments
Leave a Reply. |
|
Check out ALL the fun |
Locations |
|
