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TXT STRENGTH WEEK 5
MONDAY - 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up 8 Min AMRAP 10 R/L Tall Plank Knee Drive to Straight Leg Extension (stay on one side) 10 total Down Dog to Lunge Step Up 10 total Double Pulse Squat to Tuck Jump (Or squat jump) 1 lap/down & back Crawl (keep hips low) 20-30 Strength Horizontal Pull 30 Close Grip KB Bent Over Row 45/15sec x 3 KB Drag (start in hike position, keep hips low, drag KB, then shuffle back) Lawn Mower Row - R Lawn Mower Row - L KB Swing High Pull (both hands on bell) 30 Close Grip Bent Over Row 30-45 WOD 15 Min AMRAP 10 R/L KB Rotational Press to Opposite Knee Drive 10 Total (count your jumps) Side DL to jump to other side DL 20 Alt Single Arm Plank Jacks 10 KB swing + OH swing TUESDAY - 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up 35/10 sec x 3 Standing Squat Clam Shell - R Standing Squat Clam Shell - L Double Squat, Double Rev Lunge Grass Hoppa 20-30 SQUAT Strength 10 min AMRAP 5 R/L SA Squat 5 KB OH Squat (or no KB, use dowel/towel instead) 10 180 º Jump Squat 2 Spinal Rock to Pulse Squat 30-45 WOD 15 Min ASCENDING AMRAP add 2 reps 10 R/L Snatch to curtsey lunge (lunge back with same side as KB) 20 (count your press) KB russian twist w/ press 5 R/L Alt Forward lunge w/ KB pass & clean (pass KB under forward leg, clean up to other side) 10 Push up to kick up (or push up to down dog) WEDNESDAY 0-10 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 2 rounds 30/05 Lateral High knees Butt kickers + Arm swings across front Sit up + leg lift Inch worms + scorpion 10-20 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 20-45 WOD 10 rounds 25 min cutoff option 25/25 MTN CLIMBER 10/10 Lawn Mower Row 20 PUSHUP 30 SQUAT (body weight) 50 Jumping jacks THURSDAY 0-10 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 3 rounds 10 Dead bug 10 Bird dog 5 boot strapper 10 Seal jacks 10 KB Swing 10-30 CORE Strength 3 ROUNDS 1 min on each (no rest)
30-45 WOD 15 Min AMRAP 250m run or row or 1 min High knees 10 Reverse plank leg lift (plank facing the ceiling.) 20 Thruster 30 Frog Hop 40 Sit up 50 KB SWING FRIDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique Warm Up: 5 min AMRAP 20/20 mountain climbers 20 Glute Bridges 10/10 Alternating side lunges 10 Inch worm burpees 20-30 Strength Power lift Deadlift 10MIN EMOM ODD: 5R/5L Single Leg Deadlift, then hollow body hold the rest of the min EVEN: 10 Heavy Sumo DL, then plank the rest of the min 30-45 WOD Tricia’s Peachmark (Covid Edition) 30min Cut Off 22 jump squats every 5 mins*** 22 Goblet Squats (pause at the bottom 3 sec) 22/22 Weighted Lunges 22/22 Foot Elevated SL Glute Bridge 22/22 Bulgarian split squats 22/22 Kneeling Step Ups (weight Optional) 22/22 Switchblades (weight Optional) 22 Heavy Deadlifts 22 Sumo Deadlifts 22 dead swings or kettlebell swings 22 v ups ***switchblades https://www.instagram.com/p/ByrcOtagHeQ/?igshid=1lyh927puhfmt First exercise in the video SATURDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique Warm Up: 30on/10off x3 Jumping Jacks Hindu pushup Plank to T Serratus push up to pike 20-30 Strength Vertical Pull (choose one) 10min AMRAP 5 pullup negatives 5 pullup 5 shoulder packing shrugs 1 min plank OR 10 min AMRAP 10 Prone Towel Pulls https://youtu.be/_qjBvQ9F4kw 10 Back Widows. https://youtu.be/mjnseqLiVXM 10/10 Plank Row 30-45 WOD 20min Cutoff 3 Rounds -7 Sprawls -7 Jump Squats -7 Push Ups -THEN AMRAP- 5 rounds 5 Superman to V Up 5/5 Sit Outs 5 Wall Walks or inch worm 5/5 Goblet Forward/Side/Reverse Lunge
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