TXT PROGRAMMING 02/26/24-03/2/24 STRENGTH WEEK: #1

TXT PROGRAMMING
02/26/24-03/2/24
STRENGTH WEEK: #1



MONDAY
    0-15    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 2 ROUNDS
5/5 TSU
5 Hindu pushup
5 band pull apart
10 sit up
10 Glute bridge
250 row or run


    15-25   Lunge Strength: 10 min AMRAP
RTR  1 TURKISH GET UP 5/5 ALT Lunge with KB overhead. Then TURKISH GET DOWN and switch sides. Go up in weight after completing each side. (KNEE FRIENDLY VERSION If you cannot do a full TGU do a Turkish Situp to hip bridge then lunges or x-walks.)




25-45     WOD: Benchmark THE LEAH (20 min cutoff) HAPPY BIRTHDAY LEAH!!
10 Rounds
4 Handstand Kick up or Spinal rock handstand
4 Burpee Box Over (KX 20W//24M)
4 DBL KB Snatch (or high pull or swing) (KX 25W//40M)
40 Jump Rope 


JUMP ROPE CHALLENGE (CANNOT COUNT JUMP ROPES FROM WORKOUT) 
Day 21 155 JR or 5 DBL Under





TUESDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 3 rounds
3/3 scorpions
6 hanging shoulder packing
9 seal jacks
12 light oh kb swing
  
20-30  Vertical press Strength:
3 sets of 10/10 reps
SEE SAW Strict press (one arm goes up as the other comes down)


3 sets of 10/10 reps each side
Squat halo


30-45    WOD: WOD 20 MIN CUTOFF

BUY IN: 5R/5L KB WINDMILL (KX 35W/53M) https://www.youtube.com/watch?v=ITSmgn_BQgY

3 ROUNDS
20 CAL ROW OR BIKE 
10 SNATCH R  (KX 35W/53M)
10 SNATCH L
10 WALL BALL  (KX 14W/20M)
10 T2B or V-up

BUY OUT: 50 M DBL Waiter Carry  (KX DBL 25W/40M)

JUMP ROPE CHALLENGE (CANNOT COUNT JUMP ROPES FROM WORKOUT) 
Day 22 160 JR or 10 DBL under



WEDNESDAY
    0-20     Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up  3 rounds 20/10
Jump rope 
Lateral Bear crawl KB pull through 
Lateral Bear crawl KB pull through
Dead bug slow


    20-30    Core Strength: 3 ROUNDS 45 SEC ON// 10 SEC OFF
TRX PIKE
KB SITUP AND OVER HEAD PRESS
PLANK (TRX PLANK OR EXERCISE BALL TO MAKE IT HARDER)
WALL BALL SITUP


30-45    WOD ASCENDING LAPS! After 3 Laps you are done. 
20 DBL UNDERS or 100 Jump rope 
15 Ball Slam
10 DBL KB Thruster  (KX 25W/40M)
5/5 SIDE PLANK HIP LIFT 
1st round 250M run or row 1 LAP, next round 2 Laps, Then 3 Laps


JUMP ROPE CHALLENGE (CANNOT COUNT JUMP ROPES FROM WORKOUT) 
Day 23 165 JR or 15 DBL under

  
THURSDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 5 MIN AMRAP
3 inch worm scorpion
3 pushup negative
3/3 kb clean + press 
10 bird dog


    20-30    Lift Strength: CHEST
3-6-9-12-9-6-3
Pushup (Modification elevate hands to box to make easier, no knees)
DBL KB Chest Press


30-45  WOD:
10 MIN AMRAP
3 INCH WORM + PUSHUP
10 GOB BOX OVER + 1/1 HALO (KX 30W/ 50M)
10 SITUP & KB Transfer to other side

5 MIN AMRAP
10/10 TRX MTN CLIMBER
10 KB LEGS UP STRAIGHT TOE TOUCH + LEG LIFT
5/5 DBL KB FRONT RACK FORWARD LUNGE (KX dbl 25W/ dbl 40M)


JUMP ROPE CHALLENGE (CANNOT COUNT JUMP ROPES FROM WORKOUT) 
Day 24 170 JR or 20 DBL under

  
FRIDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 2 rounds
100m run or row
10 KettleBell Swings (20w / 35m)
5 Jump Touches
15 Squat
15 Sit Ups
30 Jump Rope


    20-30    Horizontal pull Strength:
3 Rounds
10 TRX Negatives (3 second lower)
10 TRX WIDE ROW
10 Renegade row (NO PUSHUP)


    30-45    WOD: 15 Minute Ascending AMRAP Of:
(Perform 1 rep on the first round, 2 on the second and keep increasing each round by 1 rep until time is up. The symbol 2X indicates you multiply the reps by 2 etc. for any other number)
        Burpees
        KB High Pulls (KX 35W/53M) level up with DBL KB!!
        Jump Rope (10X)

JUMP ROPE CHALLENGE (CANNOT COUNT JUMP ROPES FROM WORKOUT) 
Day 25 175 JR or 25 DBL Under

 


SATURDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, The importance of the hip hinge (see below.)
https://youtu.be/esGYTeI6r14
Warm Up :
8 ROUNDS 20/10 Alternate between the 2 exercises
Dead swing https://youtu.be/1OqP7vZtERo
Pistol https://youtu.be/t7Oj8-8Htyw
(really focus on getting them to the next level safely)


    20-30    Squat Strength: 7 minute EMOM (Every Minute On the Minute)
5 Heavy DBL KB Squats
5 Burpees
**have your class warm up their squats first and find their ideal weight before you start your EMOM. Incorporate some dowel work and bodyweight squats into your warm up** Try to finish squats & burpees before the min is over. If you do not finish, you do not get rest. 


30-45 WOD:
WOD 6 min, 1 min on each
KB squat pulse 
KB pulse lunges R 
KB pulse lunges L 
KB swing to clean to overhead press to windmill R 
KB swing to clean to overhead press to windmill L


THEN:  21-15-9 reps of 
DBL KB THRUSTER, (kx 25w/40m)
50m one arm farmer carry R (kx 40w/80m) (does not change distance)
50m one arm farmer carry L (does not change distance) 
one arm swings R (kx 35w/53m)
One arm swings L 


​