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2/12/2023 0 Comments

February 12th, 2023

TXT STRENGTH WEEK 6
TXT PROGRAMMING
02/13/23-02/18/23
STRENGTH WEEK: #6



MONDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up
3 rounds 20/10 sec
Squat with partner and ball throw
Partner ball slam
partner Sit up Ball throw


  
20-30  SQUAT Strength RTR (run the rack starting lightest working up to heaviest)
5 reps on each weight (goblet or dbl KB) once at most challenging weight to 5 sets of 5 reps at top KB.




30-45    WOD:  1 Round till completion (must finish each exercise before moving on [15 min cutoff]):

·         10 Burpees or touch jumps

·         20 Goblet Squats (KX 35W/53M)

·         15R/15L Jump Lunge or rev lunge  (work on deep range of motion with great form)

·         40 KB Swings (KX 35W/53M)

·          500M RUN or ROW modify length for anyone who needs it.

·         40 KB Swings (KX 35W/53M)

·         15R/15L Jump Lunge or rev lunge

·         20 Goblet Squats (KX 35W/53M)

·         10 Burpees or touch jumps 


TUESDAY
    0-15     Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 3 rounds 20/10
Lateral High knees
Hindu pushup


    15-25    Strength Horizontal Press (KB CHEST PRESS) 
10 min AMRAP
5/5 One Arm KB Chest press
10 Hips Elevated KB Pullovers
10 Goblet chest press
10 Skull Crushers


25-45    WOD: CHIPPER!!  you have to chip away at in order to finish IN ANY ORDER YOU CHOOSE
(20 MIN TIME CAP)
1 round
10 Burpees
20 Pull-ups 
30 Handstand push-ups (or practice kicking up to handstand) or pike pushup
40 Box Overs
25/25 Kb Snatch (KX 35W/53M)
60 hanging Knees to elbows  or Toes to bar OR Vup
70 Push Ups
80 Sit-ups
45/45 Side Plank Hip Lift
100 Double-unders or 500 Rope skips
  


WEDNESDAY
    0-10    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 3 rounds
10 Dead bug
10 Bird dog
10 Seal jacks
Short run


    10-30  CORE Strength 3 ROUNDS 1 min on each (no rest)
  • Bicycle
  • Leg scissors (up/down)
  • Sit up russian twist
  • KB Dead Bug
  • Leg scissors lateral


30-45  WOD:
  6 Rounds of:
100m DBL KB FRONT RACK CARRY (KX DBL KB 35W/53M)
10 WALL BALL (KX 14W/20M)
5/5 KB SNATCH (KX 25W/44M)


FINISHER: 30 v-up & overs
  
THURSDAY
    0-10    Isolated Mobility, Compound Mobility, Movement Patterning/Technique


Warm Up: 5 AMRAP
10/10 mountain climbers
10 Frog pump
5/5 Single leg glute bridge
10 trx hamstring curls




    10-20    Strength Power lift Deadlift
10 MIN EMOM
ODD: 5R/5L Single Leg Deadlift (RTR through out EMOM)
EVEN: 10 Heavy Sumo DL (RTR through out EMOM)


           20-45    WOD LOTS OF RUNNING
 15 Minute Ascending AMRAP Of:
   (Perform 3 rep on the first round, 4 on the second and keep increasing each round by 1 rep until time is up.)
  • Sumo Deadlift High Pulls
  • Jump Lunges (R+L=1)
  • Hanging Knee Or Leg Raises
  • 250m run or row  (add 1 lap every round)
  
FRIDAY
    0-15    Isolated Mobility, Compound Mobility, Movement Patterning/Technique


Warm Up: 3 rounds 20 on/10 off
Banded pull down
Tricep ext
Jump jack




    15-25  Strength Vertical Pull (SUPER SET)
10min AMRAP                    
PULL UP: REPS 1,2,3,4,5,6,7,8,9,10
KB SQUAT BICEP CURL: REPS 1,2,3,4,5,6,7,8,9, 10


25-45 WOD Mini AMRAPS

4 Min AMRAP
6 TRX MUSCLE UP 
12 V-up

4 Min AMRAP
8 GOB Squats (KX 35w/53m)
8 double unders or 40 single under

4 Min AMRAP
6 BALL SLAM
12 GOB or BALL hold leg scissors (arms straight out over shoulders as you leg scissor)


SATURDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 5 MIN AMRAP
10 BOOTSTRAPPER
5/5 BOX STEP UP (modify height if height is too challenging.)
5R/5L SIDE PLANK HIP LIFT 
10 CEILING STOMPS


    20-30   Lunge Strength 
Work on partner walking lunges. Have partner A lunge across the room and back followed by rest while partner B Lunges. Choose the movement that has the best RANGE OF MOTION.
BEGINNER - Bodyweight or Goblet Lunges

INTERMEDIATE - Double Kettlebell Racked Or Suitcase Lunges
EXPERT - One Or Two Arm Overhead Lunges


30-45     WOD: 4 Rounds
3/3 Clean to curtsey lunge (lunge back with same side as KB)  (KX 25W/40M)
6 total (count your press) KB russian twist w/ press (KX 25W/40M)
9/9 Gorilla Row
6/6 SA Squat  (KX 25W/40M)
15 Jump Squat body weight
18 Hollow body rock



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