TXT PROGRAMMING 02/03/20-02/08/20 STRENGTH WEEK: #8

​MONDAY
0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up
20-30    Core
STRENGTH:
10 MIN PARTNER LEG RAISE &THROW
One partner lays on the ground holding the other partners ankles
The other partner throws their legs.


20 THROWS THEN SWITCH
After both have gone the run together and start again.
 
30-45 WOD: For time
200 meter med ball run
40 kb box step up


200m Farmer carry
40 DBL KB Swing clean


200m med ball run
40 Frog hop burpee (jump forward instead of up)


200m farmer carry
40 med ball weighted situp


200m med ball run
40 strict pullups


 
 
 
TUESDAY
0-15 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up
  
15-25   Power Lift -
Swing - Run the rack working on the Swing for 10 reps. For strong clients have them swing 2 kettlebells. Watch for neutral spine throughout and don’t allow bad form to swing heavier.
Stay at heaviest have them complete 3 rounds of 10 reps on most difficult weight, that they can maintain perfect form on
 
25-45 WOD
400m RUN
26 Box Jump
400m RUN
26 H.R. Push up
400m RUN
26 KB Swing
400m RUN
26 Sit Ups
400m RUN
26 DBL KB Dead lifts
400m RUN
26 Goblet squats with 1 second pause at the bottom  
 
WEDNESDAY
0-15 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up   
 
15-25  Vertical Pull  5 min 10 sec on // 15 sec off chin over bar hold
5 min Max pullups for time
 
25-45 WOD: 20 Min Partner EMOM
Switch partner every round. By the end each person should have done 10 rounds.
5 DBL KB Thruster (KX 35w/53m)
5 Burpee
(partner hangs from bar)


  
THURSDAY
0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up
 
20-30    Lunge RTR with Bulgarian Split Squat 3/3 reps each leg work up to challenging weight.
3 sets 3/3 reps on top weight


30-45  WOD 10,9,8,7,6,5,4,3,2,1 (set up 2 kettlebells on opposite sides of the room)
10 KB SWING (kx 40w/70m)
lunge (across the room)
10 goblet squats (kx 40w/70m)
lunge (across the room to kb swing)
  
FRIDAY
0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up
 
20-30    Vertical Press
Bottoms Up Press

• RTR on the OA Bottoms Up Press for 3-5 reps.  Once max is reached, repeat the top weight 3 more times.
  

 
30-45 WOD 2 rounds for time
20 KB SUMO DEADLIFT HIGHPULL
20 D.U. or 100 JUMP ROPE
20 single arm overhead walking lunge
20 D.U. or 100 JUMP ROPE
20 alt. Snatches
20 D.U. or 100 JUMP ROPE
20 DBL Clean and Presses
20 D.U. or 100 JUMP ROPE


 
SATURDAY
0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up
20-30    Core 
 8 rounds 20/10 
Hollow Body Rock Tabata
-THEN-
5 Min EMOM of...
20 Grasshoppers
10 Leg lift celing stomp

30-45 WOD DO 30 sit up then 21 box jump, pushup, kb swing. 30 sit up then 18 box jump, pushup, kb swing ect. situps stay the same.
30 - 30 - 30 - 30 -30 - 30
SIT UP
21 -18-15-12-9-6
BOX JUMP
PUSH UP
KB SWING