TXT PROGRAMMING 01/10/22-01/15/22 STRENGTH WEEK: #9

TXT PROGRAMMING
01/10/22-01/15/22
STRENGTH WEEK: #9

Welcome to a New week of fitness TXT Community,
A new week, a new day to begin again! No road to meeting your goals is ever perfect. But the key to staying on track is allowing a small mess up and continuing on track to meeting your goal. Here are a few tips of how to reach a fitness goal.

1. Consistency is key, keep showing up, even on bad days.
   
2. Eat non processed food & cook meals.
   
3. Drink at least 80oz of water a day. Stay hydrated.
   
4. Get a good amount of sleep continually.
   
5. Enjoy the foods you love and don't over indulge.
   
6. Save drinking for the weekends or special occasions.
   
7. Try not to late night snack by eating enough during the day.
   
8. Schedule your workouts and make them important in your life.
   
9. Don’t beat yourself up, believe in yourself. Be your own cheerleader.
   
10. Rest & stretch. Recovery is as important as your workout.
    

MONDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
 
Warm Up:
10 Frog hops
then...
35/15 x 2
Crawl down & back (use mat or 6’ area) - keep hips low & level
Skaters
Scapular push ups
Then…
15/15 bicycles 
 
 
    20-30    Lift Strength
Ascending… 1, 2, 3, 4, 5...(10 min cut off)
Single Leg DL R
Snatch R
Single Leg DL L
Snatch L
KB clean & Squat (both hands on bell)
 
 
30-45     WOD (15, 18, or 20 min cut off)
7 rounds
7/7 Single leg deadlift to KB HP (R & L)
7 Lateral Lunge Burpee (count burpee)
7 Clap or plyo push up 
7 KB swing to KB High Pull
7 Ceiling stomps
 
 
TUESDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
 
Warm Up
8 min AMRAP
5 Plank Shoulder tap to pike
6 sit out
5 dead swing
 
  
20-30   Horizontal Pull
Superset x 3
5/5 Elevated SA Plank row
15 Close grip bent over row
--------
2 mins Swing High pull
 
 
30-45    WOD
3 rounds 45/15
Push up, push back, broad jump (shuffle back or turn around)
Glute bridge, KB chest press, KB Pull over
Sit up w/ tricep ext
TRX ROW Deep (ZOOM Side vup R, V up,  Side vup L)
  
 
WEDNESDAY
    0-20     Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up   2 Rounds:
5 Inchworm with pushup
10 body weight squats
5/5 Rocking lunge
10 sit ups
 
    20-30  Squat Strength 
In Class RTR with 3 reps dbl kb squat. At heaviest KB do 5 sets of 3 reps
 
(ZOOM 3 rounds
10 KB single arm squat L
10 KB single arm squat R
10/10 KB Bulgarian Split Squat
10 KB SUMO SQUAT)

 
30-45    WOD:
 1 Round till completion (must finish each exercise before moving on [15 min cutoff]):
Every 3 min do 20 jump squat

·         10 Burpees Kb swing

·         20 Goblet Squats 

·         15R/15L Jump Lunge

·         20/20 KB High Pull 

·          20 cal Row or 2 min Burpee with lateral hop over mat

·         20/20 KB High Pull

·         15R/15L Jump Lunge

·         20 Goblet Squats 

·         10 Burpees kb swing
  
THURSDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 2 Rounds 40 sec on/15 sec off 
Alternating pike reach
Close grip bent over KB row
Alternating single leg v-ups
Alternating wide stance lateral lunge
 
    20-30   Horizontal Press
PUSHUPS AND ABS
2 ROUNDS OF (10 MIN)

• Drop down for 60 seconds of timed regular push-ups
• Flip over for 60 second sit-ups
• 45 seconds wide push-ups
• 45 seconds elbows-to-knees crunches
• 30 seconds kettlebell diamond push-ups
• 30 seconds V-UPS
• Finish it off with a couple sets of 25 three-count arm haulers and flutters kick

 
30-45  WOD
BUY IN: 5R/5L KB WINDMILL https://www.youtube.com/watch?v=ITSmgn_BQgY

3 ROUNDS
10 SINGLE ARM CHEST PRESS L
10 SINGLE ARM CHEST PRESS R
10 SNATCH L
10 SNATCH R
10 BOX JUMP OR 5/5 GOBLET CHAIR STEP UP or long jump shuffle back
10 KB THRUSTER

BUY OUT: 250 M RUN OR 2 MIN KB SWING/ HIGH PULL/ OVER HEAD SWING
  
FRIDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique,
​Warm Up REPS 20/15/10/5 (3x does not change)
Mtn climber (x2 reps)
Leg scissors (x2 reps)
Touch jumps
Jump jack
 
 
    20-30    Core 
2 rounds 45/10 sec plank 
superman
Inchworm hop forward/hop back
Deadbug
DBL Leg lift with Ceiling Stomp

THEN 1 min Situp
 
    30-45    WOD 3 ROUNDS
10 KB Pull, Catch and Squat
10 Reverse burpee (spinal rock to jump or handstand)
20 sit up
10/10  Windshield wipers 
10 BOX JUMP
 
SATURDAY 
    0-10    Isolated Mobility, Compound Mobility, Movement Patterning/Technique,
Lower body dynamic stretch
https://youtu.be/xnLaMMIaVZo
10-15 min Warm Up: 3 rounds
15R/15L Side Lunges
10 TRX Rows
20 Superman 
 
15-30Min STRENGTH POWER LIFT:
RTR 3 reps dbl kb clean then at top weight complete 5X3 DBL KB CLEAN
FORM TIPS: https://www.youtube.com/watch?v=C0B1SrcGAIA

30-45 WOD
15 MINUTE AMRAP:
25 Double unders or 125 Jump Rope
5/5 Pistols
4/4 OH Lunges (modify appropriately)
6 Burpee Pull Ups

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