TXT PROGRAMMING 06/20/22-06/25/22 STRENGTH WEEK: #2 MONDAY 0-20 Isolated Mobility, dowel exercises, Movement Patterning/Technique, Warm Up: 2 Rounds: 5/5 Plank Up/Down or plank shoulder tap 10 Sit up or crunch 10 KB Good Mornings (kb behind the butt) 10 squat w/ knee drives 20-30 Horizontal Press Strength BUY IN: 10/10 SA KB Chest Press 2 ROUNDS 45 sec / 15 sec (everyone starts together) TRX Pushup Standing KB Halo alternate sides KB DEADBUG TRX TRICEP EXT. or kb skull crusher BUY out: 10/10 SA KB Chest Press 30-45 WOD 15 Min AMRAP keep track of how many rounds you got and what weight you used. 10/10 sit out DEMO or grasshopper DEMO 10 Renegade Row + Push up 10 Hollow body rock DEMO 10 Squat + Bicep curl 250m RUN TUESDAY 0-20 Isolated Mobility, dowel exercises, Movement Patterning/Technique, Warm Up: 5 min 3 Rounds 10 Grasshoppers 10 Spiderman plank 30 Leg Scissors up/down 20 Swimmers 100m run or Row 20-30 CORE Strength 10 min 2 rounds 30 sec Side Plank (adv add Leg Lift) DEMO 30 sec Side Plank (adv add Leg Lift) 30 sec Bird Dogs Hold R ARM & LEFT LEG DEMO 30 sec Bird Dogs Hold L ARM & RIGHT LEG 1 min Plank Hold DEMO 1 min Hollow Hold DEMO 30-45 WOD 15 min Cutoff Reps: 2,4,6,8,10,8,6,4,2 (do reps on each side 2 R 2 L 4 R 4 L….ect) Forward lunge (Modify Lunges for beginners) Single Leg Deadlift DEMO KB Clean DEMO KB Wind Mill DEMO WEDNESDAY 0-15 Isolated Mobility, dowel exercises, Movement Patterning/Technique, Warm Up 2 ROUNDS 20sec on/10 sec off KB or DB front raise (do not go heavy you can use a dowel too) 4 high knees to sprawl (elevate sprawl to a box for beginners) Alternating single leg v-ups (modify to alt side crunch) 15-25 POWER LIFT Strength 10 min time cut off Run the rack with both movements and then complete 3 rounds at your top weights. 10 Sumo Deadlift (feet wide kb between feet) DEMO 10 Suitcase Deadlift DEMO 30-45 WOD THE KATIE BENCHMARK BUY IN:250M RUN or ROW (KX run with 14W/20M Wall Ball only for advanced running.) 5 ROUNDS (Beginners scale to 3 rounds) (INT scale to 4 rounds) 50 M Farmer Carry DEMO 10 Pullups DEMO or TRX Pull up 10 Squats DEMO (KX gob squat 35w/53m) 10 Push Ups DEMO 10 Sit up or crunch BUY OUT: 250M RUN or ROW DEMO(KX run with 14W/20M Wall Ball only for advanced running.) THURSDAY 0-20 Isolated Mobility, dowel exercises, Movement Patterning/Technique, Warm Up: 2 rounds 20 sec on/10 sec off Legs up toe touch crunch Close grip bent over KB row Alternating single leg v-ups Alternating wide stance lateral lunge 20-30 Vertical Pull Strength 10 MIN EMOMs EMOM ODD: 5 Pullup negative 3 sec count lower DEMO EMOM EVEN: HOLLOW BODY HOLD or HOLLOW BODY ROCK DEMO 30-45 WOD ascending and descending reps. Circuit through the exercises. 1,2,3,4,5,6-10 DBL KB Dip to DBL KB Pushup (Modify by separating move movements and /or moving it to the box) DEMO 5 T2B (or Knee to navel or V-Up or legs up toe touch) DEMO 10,9,8,7,6-1 BOX JUMP DEMO or BOX STEP UP DEMO FRIDAY 0-20 Isolated Mobility, dowel exercises, Movement Patterning/Technique, Warm Up: 5 MIN AMRAP 10 Mountain Climbers 3/3 walking lunges 10 Glute Bridges 5/5 x walk with band DEMO 20-30 LUNGE Strength 5 rounds EMOM 1 min Lunge squat Lunge (body weight) no rest (Modify Lunges for beginners) 1 min 5/5 BOX STEP UP DEMO add a KB in goblet hold to make it harder 30-45 WOD 5 Rounds 10 DEADLIFT DEMO 2 WALL WALKS DEMO or 3 INCH WORMS DEMO PUSH UP OPTIONAL 15 GOBLET THRUSTER DEMO 50m WALKING LUNGE OR GOBLET WALKING LUNGE SATURDAY 0-20 Isolated Mobility, dowel exercises, Movement Patterning/Technique, Warm Up: 3 rounds 3 x 3 side shuffle + 1 sprawl each side 3x Inchworm + scorpion Seperate exercises if to difficult 10 Touch jump 10 frog hops 20-30 Vertical Press Strength 3 rounds - 45 on/ 15 off ½ kneeling KB curl to OH press R (right knee down) DEMO ½ kneeling KB Curl to OH Press L (left knee down) Kneeling goblet shoulder press to overhead tricep extension (or standing if they have bad knees) DEMO 30-45 WOD: REPS 20/16/12/8/4 V-UP + Russian twist (modify with sit up russian twist or separate exercises. ADV use KB) Superman with 1 sec arch body hold WALL BALL(KX 14W/20M) KB SWING (KX 35W/53M) Bicycle (double the reps) T2B or Knees to knavel or Legs up toe touch
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