TXT PROGRAMMING 01/09/23 - 01/14/23 STRENGTH WEEK: #1

TXT PROGRAMMING
01/09/23 - 01/14/23
STRENGTH WEEK: #1
Hi TXT Community!!
We are BACK to week one of our strength calendar. And we all know what that means, volume & tempo movements plus speed & cardio in our metcons (metabolic conditioners.) I hope you enjoy!
Have a wonderful week!
Christa Berry


MONDAY
    0-10    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 5 MIN AMRAP
30 Mountain Climbers
5/5 Rocking Lunges 
10 Superman 
20 Glute Bridges
 
    10-25  Lunge Strength  3 rounds weight should be light enough to make it through 3 rounds in 15min. If you are constantly resting it is too challenging. 
10/10 Dbl KB forward Lunge
10/10 Dbl KB Bulgarian Split Squat
10/10 Dbl KB Single Leg RDL + KB Clean

 
25-45     WOD: *THE SUBE*
20MIN CUTOFF
GUIDELINES
X = cardio 
BEG: 50 jump jack, INT: 75 jump rope, ADV: 20 DBL UNDER
WOD:
X
10 thrusters (B w15/m25)  (I w 20/ m35)(A w30+/m40+)
X
20 push ups 
X
30 goblet squats (B w20/m30) (I w25/m40)(A w35+/m50+)
X
40 bicycles (per leg)
X
50 SNATCH (25 R, 25 L) (B w15/m20)(I w20/m35)(A w30+/m40+)
X
40 bicycles (per leg)
X
30 goblet squats 
X
20 push ups 
X
10 thrusters 
X

 
TUESDAY
    0-10    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
WARM UP: 5 Min AMRAP
2 x Walk out, push back, hop Pulsing lunge 10 r/l
10 band pull aparts
5 o.h. Kb swings
40 Bicycles
  
10-25   Vertical press Strength 3 rounds weight should be light enough to make it through 3 rounds in 15 min. If you are constantly resting it is too challenging. 
3 Rounds
10 DBL KB WIDE Strict Press(weight should be hard to press by the 6th rep)
10 DBL KB NEUTRAL Strict Press 
10 HINDU PUSHUP
10 KB SQUAT BICEP CURL to OVERHEAD PRESS TRICEP EXT.

THEN  FINISH WITH
30 OVERHEAD KB SWING (KX 35W/53M)

25-45    WOD 
WOD  Benchmark THE RICK BURGER
(20 min cutoff) PRO TIP: separate movements to modify 
50/50m OA KB Waiter Carry (KX 25/40)
50/50m OA KB Farmer Carry (KX 40/60+)
40 DBL KB Clean + Squat (KX 25/40)
30 Box Jump (KX 20/24)
20 Pull Up (KX no band)
10 Burpee + Wall Ball (KX14/20) 
50/50m OA KB Farmer Carry (KX 40/60+)
50/50 OA KB Waiter Carry (KX 25/40)
  
 
WEDNESDAY
    0-20     Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 8 rounds (4 min)
20 sec crunch tuck (ADD KB FOR EXTRA CHALLENGE)
10 sec hollow body hold or rock
 
    20-30    Core Strength
3 rounds 40 sec on//20 sec OVER THE SHOULDER BALL TOSS or FROG JUMPS
Plank hold
Beast Bird Dog
Hollow body Hold
KB Dead Bug
 
30-45    WOD:
  “The TERRIBLE 10’s” - PRO TIP: Make sure to do the challenging version/weight on each exercise, or you will finish the circuits too quickly. 

Start together:
1 MIN AB MAT BUTTERFLY SITUP  BURNOUT
THEN:

·         5 rounds: (8 min Cut Off must move on after 8 min)

o   10 Pull Ups

o   10 Push Ups

·         5 rounds: (8 min Cut Off must move on after 8 min)

o   10 Thrusters (KX DBL KB 35W/53M)

o   10 Deadlifts (KX DBL KB 35W/53M)

·         5 rounds: (8 min Cut Off must move on after 8 min)

o   10 Weighted Sit Ups

o  10 Superman

AND LE STRETCH! DAS IT!
  
THURSDAY
    0-15    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 3 ROUNDS
3 inch worm walking hands out as far as they can go
3/3 Side Lunge
3/3 Squat & Halo
10 Jump Jack
 
    15-30    Lift Strength 20min
Conventional Dead-lift
3 sets x 8 reps
Touch and go reps, :3 tempo lowering the KBs to the floor.

Tempo Romanian Dead-lift
3 sets x 10 reps
3210(:3 down, :2 pause in lowest position, up FAST, no stopping at the top.)

30-45  WOD (PRO TIP: stagger start class)
3 ROUNDS
10 WALL BALL (KX 14w/20m) 
10 cal row
15 DIPS
30 JUMP ROPE
15 CHIN UP (hands face in)
10 cal row
  
FRIDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 2 Rounds
1 min leg scissors
30 sec mtn climber
1 min lateral leg scissors
30 sec glute bridge
1min side plank leg lift right- (do left second round)
30 sec jump squats
 
    20-30    Tempo TRX Row OR Goblet bent over row with tempo
3 sets x 8 reps
3330(:3 down, :3 pause, :3 up, :0 at the top)

Bent over DBL KB row
3 sets x 10 reps
No Tempo. Select a weight that you can complete all 3 sets of 10.
 
    30-45    WOD  
  LUCKY #7 FOR MAYOR MARGAUX!! 
- 7 Rounds of the following exercises for 7 reps each.
                7 Vups
                7 Snatches R (KX 35W/53M)
                7 Snatches L
                7 Burpees
                7 Pullups
 
SATURDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
WARM UP: 6 MIN EMOM
ODD: 5R/5L Split Squats & 5 V-Ups 
EVEN: 10 JUMP JACK SQUAT Then Plank the remainder of the min
 
    20-30    Squat Strength Time for tempo!!
Tempo Goblet squat
3 sets x 8 reps
3330(:3 down, :3 pause, :3 up, :0 at the top.) :90 rest between each set.

HEAVY Goblet Squat and quick rest
3 sets x 10 reps
No tempo, but keep rests at :60-:90.
 
30-45 WOD: 15 min AMRAP 2 min ON// 1 MIN BURPEE
1R/1L Turkish Get Ups (KX 35W/53M)
10 Sit Up with Russian twist
10 DBL KB Chest Press (KX 35W/53M)
50m Heavy ONE ARM Farmer carry (KX DBL 53W/70+M) 

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