TXT PROGRAMMING 02/20/23-02/25/22 STRENGTH WEEK: #7

TXT PROGRAMMING
02/20/23-02/25/22
STRENGTH WEEK: #7



MONDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up:
5 minute cut off:
    3 pike pushups
    4/4 tall plank bird dog
    5/5 Side plank leg lift
    10 Jump rope or 10 jump jack


    20-30    Vertical Press Strength
        5 rounds - 5 reps on each
    ½ kneeling KB curl to OH press R (right knee down) 
    ½ kneeling KB Curl to OH Press L (left knee down)
    O.A. overhead standing tricep extension R
    O.A. overhead standing tricep extension L


30-45     WOD 
Pyramid: 2-6-10-14-18-14-10-6-2 split reps between sides
    KB swing (KX 25W//40M)
    Goblet Curtsey Lunge (KX 25W//40M)
    SA KB clean  (KX 25W//40M)
SA KB Swing high pull  (KX 25W//40M)
    Box Jump (KX 20w//24m) or step up 




TUESDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique


Warm Up:
3 rounds 20 on/5 off
High Knees
Bicycle 
Leg scissors
Hollow Hold


20-30 Core Strength
3 Rounds 35/10
Diver sit up (arms circle over to hug knees then circle back to hollow hold)
Hollow body rock
Side V-UPS R
Side V-UPS L
Single Leg v-up alternate or body scissors


30-45    WOD: do it top to bottom
*Every 5 min do a 30 sec Hollow Body Hold*
100 FROG HOPS
45/45 Jump Lunge
80 Swing High Pulls (KX 35W//53M)
70 GOB Squat (KX 35W//53M) (GET DEEP!)
30/30 ALT SINGLE LEG V-UP
50 KB Leg Scissors (KX 25W//40M) (HOLD KB OVER SHOULDERS)
40 T2B or K2E
30 Box Overs
20 Candlestick or (hollow rock then squats)
5/5 Sit Outs
  


WEDNESDAY
    0-15     Isolated Mobility, Compound Mobility, Movement Patterning/Technique,Practice hinge motion. By placing a dowel on the spine to keep a perfect line from head to hips when bowing. 
Warm Up   2 rounds
30 sec TRX HAMSTRING CURL or on BALL
30 sec CAT/COW
30 sec KB DEADLIFT
30 sec Wall Butt Touches (hinging and touching butt to wall)


    15-25   Lift Strength: 10 min EMOM 
ODD: FULL MIN of KB SWING (remember to breath and engage abs.)
EVEN: 5 DBL KB Suitcase Deadlift choose a challenging weight heavier by 5lbs than previous week (can run the rack 1st three rounds. Must reach heaviest by 3rd or 4th round of EMOM)


25-45    WOD
20 min Ascending AMRAP 
Add 2 reps each round! ( Cal Row & TGU reps do not change)
10 Sit Ups
4 DBL KB CLEAN & SQUAT (KX DBL KB 25W//40M) (can be swing clean or from the ground)
20 Cal Row (WALL SIT IF ROWER ISN'T FREE)
1 Turkish Get Up R (MODIFY: ½ TGU OR 1 Arm up to reverse lunge)
1 Turkish Get Up L


  
THURSDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up


3 rounds 30 on/ 10 off
    Ice Skaters
    Alternating V-ups (hollow body roll to the other side)
    TRX Row or bent over row
    


    
20-30   Horizontal Pull Strength RTR or start on a challenging weight
    4-5 Sets in 10 min
    5/5 GORILLA ROW (Alternating bent over row from KB on ground)
     10 TRX BACK FLY


30-45  WOD: 3 Rounds As Fast As Possible Of: (15 Minute Cut Off)
        Run 250m
        20 KB High Pull swings
        10 Clean And Squats R
        10 Clean And Squats L
        10 Pushups
        10 Pullups or TRX PULL UPS
        10 T2B or K2E

  
FRIDAY
    0-15    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 5 MIN AMRAP
5/5 CLAM
5/5 BOX STEP UP
5/5 SIDE PLANK HOLD LEG LIFT (can do side laying leg lift if it bothers your shoulder)
5/5 Single Leg Glute Bridge


    15-25    Strength Squat 10 min EMOMs
ODD EMOM: 5 HEAVY Goblet squats + 5/5 Feet elevated Hip Bridge alternate legs
EVEN EMOM: 5/5 goblet squat lateral walk + 10 Jump squat (no weight)


    25-45    WOD JULIA BENCHMARK 20 min cutoff (top to bottom)
44 DBL KB SQUAT (KX dbl 20w/40m)
44 BOX JUMP or Gob. Step Up
22/22 Gob Bulgarian Split squat (KX 20w/40m)
44/44 DBL KB Front rack forward lunges (KX dbl 20w/40m)






SATURDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique


Warm Up: 3 rounds
10 Dead bug 
10 Serratus Push ups 
5 inch worm with scorpion
5/5 iron cross
Short run or row


    20-30    Horizontal Press Strength 10 min
RTR on the 5 REPS DBL KB CHEST PRESS SUPERSET with 10 REPS TRX CHEST FLY. repeat your top set 5X. 


30-45 WOD
3 ROUNDS    
10 Renegade Row + Push Up (KX 20W/40M)
5/5 O.A KB Swing/Clean/Squat/Press (KX 25W//40M)
10 wall ball (KX 14W/20M)
15 Cal Row W//20 Cal Row M







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