TXT PROGRAMMING 02/12/24-02/17/24 STRENGTH WEEK: #9

TXT PROGRAMMING
02/12/24-02/17/24
STRENGTH WEEK: #9
Hi Team TXT!! The 30 day clean up starts sunday feb 18th.  Sign up on the eventbrite page with this link: CLICK ME

Have a wonderful week,
Christa B 


MONDAYa fun video on mobility, flexibility and stability
    0-10 Lead the group is toe to head Isolated Mobility, Compound Mobility is practicing moving through 1 or some of these movements with little to no weight. Working to get your best full range of mobility in it. 


WARM UP:3 rounds
10 kb good morning
10 kb swing
10 touch jump twist
10 plank hip tap
Short run




    20-30    Lift Strength
4-5 Rounds
SUMO DEADLIFT 6/6
Single leg DL 6/6
Rotational Deadlift 6/6 (MODIFICATION: ROMANIAN DEADLIFT NO ROTATION 6 reps)


30-45     WOD circuit through the 3 EMOMS, 5 times. Start with EMOM 1, then do EMOM 2, then EMOM 3. Start back at EMOM 1 for round 2. 


EMOM1
5/5 sit-up with bottoms up kb 
10 KB SWING


EMOM 2
5 dbl kb swing +high pull + Snatch


EMOM 3
10 wall ball
2 burpee 


JUMP ROPE CHALLENGE (CANNOT COUNT JUMP ROPES FROM WORKOUT) 
Day 8 70 JR or 35 DBL Under





TUESDAY
    0-15    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up:
2 Rounds: 30 sec on/10 sec off 
Alternating pike reach
Close grip bent over KB row
Alternating single leg v-ups
Alternating wide stance lateral lunge
  
15-25   Horizontal Pull
Super Set 10 Min AMRAP
5 R/ L KettleBell Plank Row (From elevated plank position on box)
5 R/L KB Swing High Pull (MODIFICATION: perfect the swing or do high pull without swing) 
5 TRX Muscle Up


25-45    WOD 1 time through:
10 TRX ROW (KX Horizontal)
10 Push up
10 TRX ROW
20 KB Pullovers (KX 35W/53M)
10 TRX ROW
30/30 KB Mountain climbers (KX 35W/53M)
10 TRX ROW
40/40 Bicycles
10 TRX ROW
50 Sit up (KX GOB SIT UP 25W/50M)
10 TRX ROW
40 Plank Jacks
10 TRX ROW
30 V ups
10 TRX ROW
20 Dips on a box
10 TRX ROW
10 Close grip push ups
10 TRX ROW


JUMP ROPE CHALLENGE (CANNOT COUNT JUMP ROPES FROM WORKOUT) 
Day 9 80 JR or 40 DBL under



WEDNESDAY 
    0-20     Isolated Mobility, Compound Mobility, Movement Patterning/Technique
 Warm Up: 3-4 Rounds 5 min CUTOFF
40 Mountain Climbers
10/10 S.L. Glute Bridge
10 Squats
10/10 Clams


    20-30  Squat Strength:
10 MIN EMOM
ODD: 3R/3L Single Arm Front Rack Squat & 6 Jump Squats
EVEN: 15 Sumo Goblet Squat 


30-45    BBL WOD!!!! Brazilian Butt Lifts 15 min (by Coach Ivan)
EMOM you have 1 min to finish each exercise. If you finish an exercises reps in the min you get to rest. Some exercises go for full min. 
EMOM Section 1: 
Pulse squats KX 25/35lbs 
8/8 Donkey kicks 
20 KB Glute bridges KX 25/35lbs 
8/8 Cossack Squats 


-1min set up for next section-


EMOM Section 2: 
12 Sumo Squats KX 30/40lbs 
Plank jacks 
5/5 box step up 
Jump Rope/Jumping Jacks 


-1min set up for next section-


EMOM Section 3:
Banded hamstring curls switch legs at 30 sec 
6/6 x-walks 
10 180 squat jumps 
Wall sits while squeezing a slam ball between the knees


-DONE-


JUMP ROPE CHALLENGE (CANNOT COUNT JUMP ROPES FROM WORKOUT) 
Day 10 90 JR or 45 DBL under



  
THURSDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up 3 rounds 30/10
Scapular pushups
High Knees
Single KB Goblet chest press with hip bridge
Jumping jacks


    20-30   Horizontal Press 10 min cutoff
Superset 3-5 rounds of 5 reps
One arm KB Chest press (hips elevated)R
One arm KB Chest press (hips elevated)L
TRX CHEST FLY


30-45  WOD 15 MIN CUTOFF
5 Rounds
5 Bottoms up Press (R)(KX 20W/40M)
5 Bottoms up Press (L)
10 DIPS on box
10 TRX BICEP CURL
Short run or row (trainer decides distance)
JUMP ROPE CHALLENGE (CANNOT COUNT JUMP ROPES FROM WORKOUT) 
Day 11 100 JR or 50 DBL under

  
FRIDAY 
    0-15    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 2 rounds
3 inch worm scorpion
3/3 iron cross
6 Legs up toe touch
20 bicycles
30 Butt kickers
 
    15-25  CORE Strength:  [10 MIN cutoff]
REP: 30/20/10 (modify reps if needed)
-KB Dead bugs
-Sideplank hiplift R (MODIFICATION: Bend bottom knee or hold side plank for time)
-Sideplank hiplift L
-Abmat situp


25-45  WOD:   15 Min Ascending AMRAP start with 2 reps (KX for advanced members 35W/53M & bottoms up with situp has no set weight.)
KB Halo R
KB windmill R
KB single-arm front squat R
KB Halo L
KB windmill L
KB single-arm front squat L
Kettlebell single-arm Sit Up (KX with bottoms up hold)L
Kettlebell single-arm Sit Up (KX with bottoms up hold)R
250m run or row
JUMP ROPE CHALLENGE (CANNOT COUNT JUMP ROPES FROM WORKOUT) 
Day 12 110 JR or 55 DBL Under



SATURDAY 
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 3 Rounds 
30 Grasshoppers
10 Serratus Push ups
30 Leg Scissors
3/3 Lunges




    20-30    Power Lift You can RTR and then stay at most challenging weight
10 Min AMRAP
3R/3L Alternating Standing Strict Press (alternate the press)
50M Farmer Carry


30-45 WOD:30/20/10
BURPEE
BOX JUMP
KB SWING (KX 35w//53/M)
TRX T
10 cal row
JUMP ROPE CHALLENGE (CANNOT COUNT JUMP ROPES FROM WORKOUT) 
Day 13 120 JR or 60 Dbl Under