TXT PROGRAMMING 01/30/23-02/04/23 STRENGTH WEEK: #4

TXT PROGRAMMING
01/30/23-02/04/23
STRENGTH WEEK: #4



MONDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up:
5 Min AMRAP
10 glute bridge
20 single leg deadlift no weight work on balance and mobility
10 TRX row
5/5 x-walk
5 cat/cow 


    20-30  Strength Power Lift DEADLIFT
4 sets of 10 reps DBL KB  SUITCASE DEADLIFT
4 Sets of 15 reps TRX HAMSTRING CURL or TRX HAMSTRING on exercise ball (ZOOM can use dish towels)


30-45     WOD 3 Rounds 1 min on each exercise
Dead Drag (really work on engaging your lats as you pull kb to you)
BOX OVERS
Swing, Catch, Squat
Goblet Tempo Squat (3 sec down. 3 sec pause, 3 sec up, 0 pause at top) (KX 35W//53M)
Wall Ball  (KX 14W//20M)




TUESDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 5 Min AMRAP
10 banded lat pull down
10 hanging scapular retraction
10 kb swing
5/5 iron cross
Short run
  
20-30  Vertical Pull Strength 
10 min EMOM
Odd Min 5 Pull up Negatives (3 sec lower) or TRX pullup negative
Even Min chin over bar hang or bar hang or chin over TRX hang


30-45    WOD (modify as needed)
500m Run or row (Longer run than usual. Maybe two laps if necessary)
24R/24L bicycles
16 KB SWING HIGH PULL (KX 35W/53M)
8 Pull-ups or TRX PULLUP

250m Run (Normal Lap)
30R/30L bicycles
19 KB SWING HIGH PULL
9 Pull-ups

100m Dash (Short fast run)
36R/36L bicycles
22 KB SWING HIGH PULL
10 Pull-ups




WEDNESDAY
    0-20     Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up:
3 rounds 
6 Alt. trx one-legged squats
12 TRX Y
12 ball slams 


    20-30    Lunge Strength 10 MIN EMOM (separate class into 2 groups if needed)
ODD: 1 Min Row for max distance or jump rope (try to reach 1000m by the end of the 10 min emom)
EVEN: 5/5 goblet lunge (REST with remainder of minute)


30-45    WOD: 20 min cutoff
SET A TIMER: Every 3 min everyone stops and does 1 MIN REVERSE PLANK (FACING THE CEILING) or glute bridge
4 Rounds:
5R/5L KB HALO (KX 25w/44m)
5 WALL WALK OR INCHWORM
10 Box Jump or 10/10 box step up
10 Sit up with kb transfer to other side (move KB to other side after every situp)(KX 35W/53M)
  
THURSDAY
    0-10    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 3 rounds
20 jump rope or jump jack
5R/5L Kb HALO
3 inch worm + scorpion
1 lap around room waiter carry


    10-20  Vertical Press Strength 10 Min AMRAP
50m OA Waiter carry R
50m OA Waiter carry L
10 DBL KB Seated shoulder press


30-45  WOD (30 min time cap) THE NONA BENCHMARK (circuit through exercises) 
REPS: 1-2-3-4-5-6-7-8-9-10
THRUSTERS (KX DBL KB 25W/44M)


REPS: 20-18-16-14-12-10-8-6-4-2
V-Up and over


REPS: 1-2-3-4-5-6-7-8-9-10
BURPEE OVER MAT
  
FRIDAY long strength
    0-15    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 5 rounds 
5 SDHP
5 Wall balls
5 deadbugs
5 Supermen


    15-35    Core Strength
2x through 45 sec on 0 rest
Side V-Up R
Side V-Up L
Legs straight up Toe touch
Leg lifts
KB Russian Twist
Lateral leg scissors
V-up
Plank
Spiderman Plank 
Side plank hip lift R or just side plank
Side plank hip lift L
Bicycle
Ceiling stomp 


    35-45    WOD 10 MIN EMOM
ODD MIN: Total of 15 reps (each movement counts as 1 rep. Scale for safety and sill level)
(BEGINNERS should do ONLY swings for 15 reps with single KB.)
Dbl Swing (KX dbl kb 25W/44M)
Dbl high pull
Dbl snatch
EVEN MINUTE:
15 Ball Slam


SATURDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 3 rounds
Short run
5 Knees to elbows or crunch tuck
5 KB Swings
5/5 x walks


    20-30  LIFT Strength: 10 min amrap          
6-8 Goblet Squat or DBL KB Squat (3 Down/2 Pause/Explode Up)
10/10 Bulgarian split squat
10 Sumo Squats


30-45 WOD: 3 ROUNDS
30/20/10 KB goblet Squat (do less each round)(KX 25W/44M)
3/3 Squat & Halo (KX 25W/44M)
3/3 ALT Goblet Curtsy lunge (KX 25W/44M)
3/3 side v-up
30 Jump Rope