TXT PROGRAMMING 1/20/20-1/25/20 STRENGTH WEEK: #6

MONDAY
0-10Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up
 
10-15  Strength Squat
5 minute EMOM (Every Minute On the Minute)
5 Heavy Squats
2 Burpees
**have your class warm up their squats first and find their ideal weight before you start your EMOM. Incorporate some dowel work and body weight squats into your warm up**
 
15-45+ WOD(For Time)
BUY IN: 50 Renegade Row with Push up
---
then:
6 rounds:
6 R/6 L Snatches KX 35W/53M
6 Goblet Squats (same weight as snatch)
6 Toes to Bar (or V-up Scale to appropriate skill level)
----
BUY OUT:  500m RUN or 500m row
 
 
TUESDAY
0-10 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up
  
10-25  Strength Horizontal Press
3 rounds
30 sec plank hold
30 sec pushup
 
10 min Form a circle. Moving clock wise around the circle. One person goes at a time.  
Each person does 10 DBL KB CHEST PRESS and holds reverse plank or hollow body hold till it is their turn again.
If one person falls from plank everyone does 5 inch worms. Then resume.

 
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 Handstand push-ups (or practice kicking up to handstand) or pike pushup
20 hanging Knees to elbows  or Toes to bar OR Vup
30 Burpees
40 Box Overs
25/25 Kb Snatch (KX 35W/53M)
60 Pull-ups
70 Push-ups
80 Sit-ups
45/45 Side Goblet lunge (KX 20W/30M)
100 Double-unders or 500 Rope skips
  
 
WEDNESDAY
0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up   
 
20-30    Core Strength : Core Circuit
4 Rounds (30 seconds exercise, 10 seconds rest)
1) Hanging Leg Raises (slow) or v-up
2) One-leg Hip Bridges R
3) Weighted Sit-ups
4) One-leg hip bridges L


30-45 WOD
3 Rounds. 1 minute per exercise. Perform as a circuit.
-Jump Rope (good opportunity to practice DU)
-Sumo Deadlift High Pull (KX DBL 25W/DBL 53M)
-Alternate 3R/3L Lawnmower Rows (KX 35W/53M)
-KB Swing (KX 35W/53M)
-Reverse plank
  
THURSDAY
0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up
 
20-30  Strength Power Lift
DBL KB Strict Press
5 sets x 5 reps
Increase off last weeks 5x5 5-15lbs


DBL KB Front Rack Carry (make it heavy & brace abs to support spine.)
3 sets x 20 sec on 10 sec off


30-45  WOD
  4 Rounds of
50m/50m OA WAITER CARRY (KX 35W/53M)
20 WALL BALL (KX 14W/20M)
5/5 KB SNATCH (KX 35W/53M)


FINISHER: 30 BURPEES


FRIDAY
0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up
 
20-30    Strength Vertical Pull
Strict pull up
3 sets x 15 reps


Banded Tricep Extension
3 sets x 15 reps
 
30-45 WOD 
Get As Far As You Can Through The List In 15 Minutes (Cut Off At 15 Min) (KX 35W/53M)
100 Rope Skips (20 DU)
50 Over head KB Swings  (KX 35W/53M)
80 Rope Skips (16 DU)
40 High Pulls Right  (KX 35W/53M)
40 High Pulls Left
60 Rope Skips (12 DU)
30 Swings Right  (KX 35W/53M)
30 Swings Left
40 Rope Skips (8 DU)
20 Bottoms up press Right  (KX 20W/35M)
20 Bottoms up press Left
20 Rope Skips (4 DU)
10 Pullups
10 Pushups
100 Rope Skips (20 DU)
 
SATURDAY
0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up
 
20-30  Strength Lunge Front Rack Reverse Lunges
10min R.T.R DBL KB LUNGE
LUNGE WITH WEIGHT ACROSS ROOM. PUT DOWN WEIGHT.
Reverse lunge back to other side of room and pick up next heaviest weights.
When you get to your heaviest weight stay at the weight and continue to lunge. Till time is up.


 
30-45 WOD
15 min ASCENDING AMRAP add 3 reps every round
3/3 KB Step Up (KX KB 20W/31M)
3/3 KB CLEANS R&L from the ground (KX 35W/53M)
3/3 KB OA SWING R&L (KX 35W/53M)