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TXT PROGRAMMING
3/16/26-3/21/26 STRENGTH WEEK: #8 MONDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 5 min AMRAP 50m one arm farmer carry R 50m one arm farmer carry L 10 KB SWING 5 KB Sit Up & TWIST 20-30 Core Strength 1 round 40 secs each no rest Leg Lift circles (lift legs splits up and tap toes together at top, then splits down & toe tap at bottom) Leg Lift to ceiling stomp Leg lift with leg criss cross Bicycle Sit up to Russian twist Hands to feet med ball pass Flutter kicks Legs Up Toe Touch Reverse crunch Side plank hip lift L Side plank reach through L Side Plank Hold L Side Plank Hip Lift R Side plank reach through R Side Plank Hold R Plank Plank rock forward and back on forearms 4 Crossbody mtn climber + 4 spider plank 30-45 WOD 15 min AMRAP every 3 min STOP and everyone does 5/5 sit outs or grasshoppers then continues. 10 Leg Lift Ceiling stomp 10 T2B or V UPS 10 GOBLET SQUAT (kx 35w/53m) 10 BALL SLAM (kx 15w/25m) or KB Pull to catch from ground 100m DBL KB FRONT RACK CARRY (keep core engaged to support spine) PLANK/GRIP CHALLENGE EXTRA CREDIT: 3 SETS OF 10 HORIZONTAL TRX ROW…...TO MAKE IT HARDER FOR PEOPLE WHO CAN DO IT PUT FEET ON EXERCISE BALL AND GO! TUESDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 3 rounds 10 Glute Bridge 10 push ups 20/20 Leg scissors 10 TRX T 20-30 Horizontal Press Strength Triple Set RTR then 5x3 with both SUPER SET 5x 3R/3L Bottoms Up Chest Press 5 DBL KB Chest press 30-45 WOD: 3 ROUNDS 3 ½ kneeling KB curl to OH press R (right knee down) 3 ½ kneeling KB Curl to OH Press L (left knee down) 3 wall walks (starting with chest on ground) or inchworms with push up (NO SHOES ON WALL) 6 KB Skull Crusher or TRX Tricep ext. 9 renegade row + Pushup 10 Cal Row PLANK/GRIP CHALLENGE EXTRA CREDIT: ONE TIME THRU 1 Min PULL UP 1 min PLANK 1 min PULL UP 1 min PLANK 1 min PULLUP WEDNESDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 3 rounds 10 Band Pull Aparts 5 hindu pushup OR pike to updog 10/10 Bicycles 10 Ball slam 20-30 Vertical Pull Strength 10 MIN EMOMs take time to teach them about their lats and how to use their lats. EMOM ODD: MAX # of pullup or TRX Pull Up or TRX Row EMOM EVEN:Plank shoulder taps for the whole min slow and controlled 30-45 WOD: 3-4 ROUNDS 5/5 O.A KB Swing/Clean/Squat/press & snatch out (watch video at 1:30) 5/5 Windshield Wipers 15 Box Jumps PLANK/GRIP CHALLENGE EXTRA CREDIT: 5 MIN TOTES 5x 30 sec HANG FROM BAR 30 sec HANGING SCAPULAP RETRACTIONS THURSDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 5 MIN AMRAP 20 Jump Rope 5/5 BOX STEP UP 5/5 SIDE PLANK HOLD LEG LIFT 5/5 SIDE LUNGE to HALO 20-30 Strength LUNGE 10 min amrap RTR 3/3 DBL KB or GOB FORWARD LUNGE when you reach top weight 5x3/3 of LUNGE (TRY for 5lbs heavier than the previous week's weight.) 4 BOX JUMPS or GOB BOX STEP UP during RTR 30-45 WOD: Pyramid: 3-6-9-12-9-6-3 FROG HOP BALL SLAM Goblet Curtsey Lunge R Goblet Curtsey Lunge L SA KB clean, the high pull R SA KB clean, the high pull L PLANK/GRIP CHALLENGE EXTRA CREDIT: 10 PULLUP NEGATIVES FRIDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 3 rounds 10 Band Pull Aparts 5 hindu pushup OR pike to updog 10/10 Bicycles 10 Ball slam 20-30 Vertical Press Strength 10 min AMRAP start with no weight & RTR Turkish get up with press (should have 7 presses) Take your time. It is hard to go up in weight due to some of the awkward positions of the press. Do not force your shoulder. 30-45 WOD: 15, 10,5,10,15 Handstand Push up OR Pike Push up OR DBL KB Seated Shoulder Press KB SWING to GOB Squat Sit Out (DBL REPS) 5 Double under or 50 Jump Rope PLANK/GRIP CHALLENGE EXTRA CREDIT: 5 MIN TOTES 5x 30 sec HANG FROM BAR 30 sec HANGING SCAPULAP RETRACTIONS SATURDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up 8 min AMRAP 10 Side plank leg lift R 10 Side plank leg lift L 20 hip bridge hold & alt. leg kick out 10 Plank Jack to tuck jump forward 10 hanging leg raises 250m row 20-30 Core 1 min plank 45/15 x2 KB v-up Single leg KB V-up Sit up Elbow plank hip lift & rotation 1 min plank 30-45 WOD: 3 ROUNDS 3 ½ kneeling KB curl to OH press R (right knee down) 3 ½ kneeling KB Curl to OH Press L (left knee down) 3 wall walks (starting with chest on ground) or inchworms with push up (NO SHOES ON WALL) 6 KB Skull Crusher or TRX Tricep ext. 9 renegade row + Pushup 10 Cal Row PLANK/GRIP CHALLENGE EXTRA CREDIT: ONE TIME THRU 1 Min PULL UP 1 min PLANK 1 min PULL UP 1 min PLANK 1 min PULLUP
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