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2/12/2023 0 Comments February 12th, 2023TXT 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)
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.)
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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