|
TXT PROGRAMMING
2/23/26-2/28/26 STRENGTH WEEK: #5 Hi TxT Community, This is the last week of the handstand challenge. I hope you are enjoying it. Next month it is PULLUP/GRIP Challenge!! Have a wonderful week, Christa B MONDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 8 Min AMRAP 20 Mtn Climber 10 Down Dog to Lunge Step forward 10 gob squat Run trainers choice of distance 20-30 Strength Horizontal Pull: Buy in: 30 Close Grip KB Bent Over Row Lawnmower Rows & TRX ROW 8 sets of 5R/5L Lawn mower row with 10 TRX Rows in between each set Buy out: 30 Close Grip KB Bent Over Row 30-45 WOD 4 Rounds: 5 Handstand Push-ups or Pike Pushup 7 Pullups 9 Ball Slams OR 30 sec battle rope double slam OR 30 sec Jumpjack thrusters 11 V-ups 20 Double Unders or 100 single jump rope HANDSTAND CHALLENGE: 1. Monday/ Tuesday (handstand movements) a. Beginner: L hold b. Intermediate: wall walk to handstand, slide knees in for tucks 3 x 10 reps c. Advanced: play with shapes! Handstand stags, splits, one arm against Wall TUESDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 15,10,5 X walk R X walk L squat jacks leg lift + ceiling stomp over the shoulder ball throw 20-30 SQUAT BULGARIAN SPLIT SQUAT Run the rack with sets of 5R/5L repetitions. Complete 5 sets of 5 reps at your top weight. If a member can’t do rear foot elevated modify to rear foot on ground. 30-45 WOD: If you finish in the min you get to rest, if you do not move to the next exercise. 12 Minute E.M.O.M. (every minute on the minute) Odd minutes: 3 DBL KB Clean n’ squat + 15 Sit-ups Even minutes: 10 Hand-release Pushups + 14 Jump Lunges (use trx to make jump lunge easier.) HANDSTAND CHALLENGE Monday/ Tuesday (handstand movements) a. Beginner: L hold b. Intermediate: wall walk to handstand, slide knees in for tucks 3 x 10 reps c. Advanced: play with shapes! Handstand stags, splits, one arm against wall, WEDNESDAY 0-10 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 8 rounds 20/10 alternate between the two exercises for a total of 8 rounds (4min total) Burpee TRX Y 10-25 Strength Horizontal Press Tempo Pushup and running the rack KB Chest Press. 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: 5 ROUNDS (Encourage members to go heavy) 5 TRX MUSCLEUP 5R/5L PISTOLS (MOD: Single Leg Squat on the box) 5R/5L SNATCHES (MOD: Single Arm KB Swing) 5 PUSH UP (MOD: Elevate Hands on box) 50 MOUNTAIN CLIMBERS HANDSTAND CHALLENGE 2. Wednesday/Thursday (walks) a. Beginner: wall walks 10 reps (as high as you can go) b. Intermediate: freestanding handstand kick up progression c. Advanced: freestanding handstand walks as far as you can 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 10 pike to alt toe touch 20 bicycles 10 legs up toe touch 10-20 CORE Strength: (10 minutes) 1) L-SIT (90 seconds) -Have students do a total of 90 seconds doing an L-sit. Have them break up the time and rest however much they need to in order to achieve this 90 second goal. -then- 2) TURKISH GETUPS Have students spend remaining time of the 10 minutes doing Turkish Getups. They can RTR or stay on the same weight. Trainers' choice. 20-45 WOD: 20 min CUTOFF 100m DBL KB Waiter Carry (KX DBL KB 35w/53m) THEN 2 ROUNDS 6 Box Jump 6 T2B or V-up 6 Pull Up 100M DBL KB Farmer Carry (KX DBL KB 35w/53m) THEN 18 - 12- 6 Wall ball situps Dips on box or skull crushers 100M DBL KB Front Rack Carry (KX DBL KB 35w/53m) THEN 15 - 10 - 5 DBL KB Clean (KX DBL KB 35w/53m) Burpee over Box HANDSTAND CHALLENGE 2. Wednesday/Thursday (walks) a. Beginner: wall walks 10 reps (as high as you can go) b. Intermediate: freestanding handstand kick up progression c. Advanced: freestanding handstand walks as far as you can 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 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.) Here’s a good video: https://www.youtube.com/watch?v=V0qNjLHV3_c 30-45 min WOD: Partner WOD: 20 Minute AMRAP -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 resting. Get through this list as many times as you can with your partner in 20 minutes. -50 Double Under or 150 Singles (do together) -80R/80L Overhead DBL KB Walking lunges -80 Dips -60 Ball Slams -40 CALORIE ROW -20 pull-ups -250m RUN (run together) HANDSTAND CHALLENGE 3. Friday/Saturday (max hold) a. Beginner: time max hold of L hold from box b. Intermediate: time max hold of handstand against wall c. Advanced: time max hold of freestanding handstand SATURDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 2 rounds 20/10 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 8 minute EMOM of 3-5 pull-ups. Use assisted bands if needed. For strong individuals add weight. 30-45 WOD:30,20,10 reps of: - KB Devils Press (divide reps between arms) (MOD: Swing instead of snatch OR BURPEE NO WEIGHT) - T2B or V-up - KB Windmill (half reps on each side) (KX 25W/40M) HANDSTAND CHALLENGE 3. Friday/Saturday (max hold) a. Beginner: time max hold of L hold from box b. Intermediate: time max hold of handstand against wall c. Advanced: time max hold of freestanding handstand
0 Comments
Leave a Reply. |
|
Check out ALL the fun |
Locations |
|
