TXT PROGRAMMING 02/28/22-03/05/22 STRENGTH WEEK: #6

TXT PROGRAMMING
02/28/22-03/05/22
STRENGTH WEEK: #6

MONDAY
    0-10Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 5 min amrap
5 Boot strappers
5/5 x walk
5x 3 side slides touch jump
10 KB Swing
 
    10-15  Strength Squat
10  minute EMOM (Every Minute On the Minute) RTR during the EMOMs
5 Heavy Squats (can be dbl KB or Goblet)
 
15-45+     WOD(For Time)
BUY IN: 20 Renegade Row with Push up
---
then:
6 rounds:
6 R/6 L OA Swing KX 35W/53M
6 Goblet Squats (same weight as snatch)
6 KB Deadbug
----
BUY OUT:  500m RUN or 500m row or 250 jumping jacks
 
 
TUESDAY
    0-10    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 8 rounds 20/10 sec on all fours elbow knee taps (beast bulldogs)
Hindu pushup
Body scissors
  
10-25  Strength Horizontal Press
DBL KB Heavy Chest Press hips elevated
5 sets x 5 reps
Increase 5-15lbs
 
Feet Elevated KB Chest press
3 sets x 12 reps
 
25-45    WOD
CHIPPER!!  you have to chip away at in order to finish IN ANY ORDER YOU CHOOSE
(20 MIN TIME CAP) (kx weights are lower so you can move light and fast.)
1 round
10 Handstand push-ups (or practice kicking up to handstand) or pike pushup or wall walk
20 Pull-ups (change for zoom)
30 Burpees
40 Box Overs
50 Push-ups
60 hanging Knees to elbows  or Toes to bar OR Vup
35/35 Kb High Pull (KX 25W/44M) 
80 Sit-ups
45/45 Goblet lunge (KX 20W/30M)
100 Double-unders or 500 Rope skips or 250 jump jacks (please do not use jump ropes on asphalt)
  
 
WEDNESDAY
    0-20     Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 3 rounds
10 dead bug
10 beast bird dog
10 superman
10 sit up 
 
    20-30    Core Strength : Core Circuit
4 Rounds (30 seconds exercise, 10 seconds rest)
1) Hanging Leg Raises (slow) or V-sit leg lift with slow lower
2) Side Plank Hip lift R
3) Side Plank Hip lift L
4) Hollow body rock
 
30-45    WOD
3 Rounds. 1 minute per exercise. Perform as a circuit.
-Jump Rope (good opportunity to practice DU) (please do not jump rope on asphalt)
-Sumo Deadlift High Pull (KX DBL 25W/DBL35M)
-Alternate 3R/3L Lawnmower Rows (KX 25W/40M)
-Ball Slams (KX 15W/25M)
-Reverse plank hold or bridge hold
  
THURSDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 5 min amrap
10 TRX Pull up
10 bent over row with dowel
10 pike pushup
Run short distance
 
    20-30  Strength Power Lift not a super set. Shoulde take 5 min to do the 5x5
DBL KB Strict Press
5 sets x 5 reps
Increase 5x5 5-15lbs
 
DBL KB Front Rack Carry (hold kbs on chest)
3 sets x 20 sec on 10 sec off
 
30-45  WOD
  4 Rounds of
50m/50m OA WAITER CARRY (KX 35W/53M)
20 WALL BALL (KX 14W/20M)
5/5 KB SNATCH (KX 25W/40M)
 
FINISHER: 30 BURPEES
 
FRIDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 3 rounds
10 frog plank
10 kb pull overs
10 serratus pushups
30 mtn climbers
 
    20-30    Strength Vertical Pull superset if you want
Strict pull up (or supplement with your own exercise)
3 sets x 15 reps
 
Banded Tricep Extension or standing KB Skull crushers
3 sets x 15 reps
 
    30-45    WOD 
Get As Far As You Can Through The List In 15 Minutes (Cut Off At 20 Min) (KX 35W/53M)
        50 Sit ups
        50 Over head KB Swings  (KX 35W/53M)
        50 chest level KB swing  (KX 35W/53M)
        50 Sit ups
        40 High Pulls Right  (KX 35W/53M)
        40 High Pulls Left
        50 Sit ups
        30 Swings Right  (KX 35W/53M)
        30 Swings Left
        50 Sit ups
        20 Bottoms up press Right  (KX 20W/35M)
        20 Bottoms up press Left
        50 Sit ups
        10 Pullups
        10 Pushups        
50 Sit ups
 
SATURDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 2 rounds 30/10
Squat jack
Frog pump
Alt side lunge
ALT. Box step up
 
    20-30  Strength Lunge Front Rack Reverse Lunges
5 sets of 5R/5L Front Rack Reverse lunges.
Super set with  20 steps out //20 steps back farmer carry
 
30-45 WOD    
15 min ASCENDING AMRAP add 1 rep every round
3 BOX JUMP (KX 20W/24M)
3/3 KB CLEANS from the ground (KX 35W/53M)
3/3 KB OA SWING (KX 35W/53M)
3 HR PUSHUPS

​