TXT PROGRAMMING 01/15/23-01/21/22 STRENGTH WEEK: #2

TXT PROGRAMMING
01/15/23-01/21/22
STRENGTH WEEK: #2



MONDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
 
Warm Up: 2 Rounds:
    
5/5 Plank Up/Down or plank shoulder tap
10 Sit up or crunch
3 Inch worm
10 band pull apart
 
    20-30   Horizontal Press Strength 
2 ROUNDS 45 sec / 15 sec (everyone starts together)
    TRX Pushup
    Standing KB Halo alternate sides
    Goblet KB chest press (hips up)
    TRX TRICEP EXT. or kb skull crusher
    DBL KB CHEST PRESS
 
30-45     WOD 15 Min ASCENDING AMRAP add 1 rep every round
 
10/10 sit out DEMO  or grasshopper  DEMO
10 Hollow body rock DEMO
10 Wall Ball Burpee (ZOOM KB Thruster) (KX 14W//20M)
50m/50m One Arm Waiter Carry (stays the same)
 
 
 
TUESDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 5 min
3 Rounds 
10 Grasshoppers
10 Spiderman plank
30 Leg Scissors up/down 
20 Swimmers
100m run or Row
  
20-30  CORE Strength 10 min 2 rounds
30 sec Side Plank (adv add Leg Lift) DEMO
30 sec Side Plank (adv add Leg Lift)
30 sec Bird Dogs Hold R ARM & LEFT LEG DEMO
30 sec Bird Dogs Hold L ARM & RIGHT LEG
1 min Plank Hold DEMO
1 min Hollow Hold DEMO

 
30-45    WOD 15 min Cutoff
Reps: 3,6,9,12,9,6,3 (do reps on each side 3 R 3 L, 6 R 6 L….ect)
KB Sit up (no dbl rep)
KB Clean DEMO (KX 35W/53M)
T2B or K2E or V-up (no dbl rep)
KB Wind Mill DEMO (KX 25W/44M)
MTN CLIMBERS (DBL REP COUNT)
 
  
 
WEDNESDAY
    0-15     Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up   
    2 ROUNDS 30 sec on/10 sec off
KB or DB front raise (do not go heavy you can use a dowel too)
4 high knees to sprawl (elevate sprawl  to a box for beginners)
    Alternating single leg v-ups (modify to alt side crunch)
 
    15-25    POWER LIFT Strength 10 min time cut off
    Run the rack with both movements and then complete 3 rounds at your top weights.
10 Sumo Deadlift (feet wide kb between feet) DEMO
10 Suitcase Deadlift DEMO
 
30-45    WOD 5 rounds 2 min work / 1 min rest
(The key to this workout is to work as hard as you can during the 2 min and then fully rest for the 1 min. Not resting during the 2 min. You are trying to get as many rounds as possible of the exercises below.)
10 DBL KB SUITCASE DEADLIFT (KX 40+W/80+M)
5 DBL KB SNATCH (KX 25W/44M)
5 RENEGADE ROW + PUSH UP (KX 25W/44M)
10/10 CHINEES 
  
THURSDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 2 rounds 20 sec on/10 sec off 
Legs up toe touch crunch
Close grip bent over KB row
Alternating single leg v-ups
Alternating leg box step up
 
    20-30    Vertical Pull Strength
10 MIN EMOMs
EMOM ODD: 5 Pullup negative 3 sec count lower  DEMO
EMOM EVEN: HOLLOW BODY HOLD or HOLLOW BODY ROCK DEMO
 
30-45  WOD ascending and descending reps. Circuit through the exercises. 
 1,2,3,4,5,6-10 CHIN UP
 
5 T2B (or Knee to navel or V-Up or legs up toe touch) DEMO
 
10,9,8,7,6-1 BOX JUMP DEMO or BOX STEP UP DEMO
  
FRIDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up:  5 MIN AMRAP
10 Mountain Climbers
3/3 walking lunges
10 Glute Bridges
5/5 x walk with band DEMO
 
    20-30    LUNGE Strength
5 rounds EMOM 
1 min 10/10 KB GOBLET LUNGE (Modify Lunges for beginners)
1 min  5/5 GOBLET KB BOX STEP UP DEMO + WALL SIT remainder of minute
 
    30-45    WOD 5 Rounds
20 DBL UNDERS or 100 Jump Rope
2 WALL WALKS DEMO or 3 INCH WORMS DEMO PUSH UP OPTIONAL
10 GOBLET SQUAT (KX 35W/53M)
100m GOBLET WALKING LUNGE (KX 35W/53M)
 
SATURDAY
    0-15    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 3 rounds
3 x 3 side shuffle + 1 sprawl each side
3x Inchworm + scorpion Seperate exercises if to difficult
10 Touch jump
10 Goblet thrusters
 
    15-30    Vertical Press Strength 
3 rounds - 45 on/ 10 off
    ½ kneeling KB curl to OH press R (right knee down) DEMO
    ½ kneeling KB Curl to OH Press L (left knee down)
    Kneeling goblet shoulder press to overhead tricep extension (or standing if they have bad knees) DEMO
    Handstand hold or Pike Pose or Crow Pose
 
30-45 WOD: REPS 20/16/12/8/4
Handstand pushup or Pike Push up or Seated shoulder press
Box overs
250m Run