TXT PROGRAMMING 03/01/21-03/06/21 STRENGTH WEEK: #4

MONDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up:
4 Min AMRAP
20 Situps
20 Plank Wall Touches (Touch wall with alternating hands.  Keep spine neutral and core intact)
20 Mtn climber
20 Plank hip taps
10 Kb Swing
 
    20-30  Strength Power Lift DEAD LIFT
2/ 4/ 6/ 8/ 10/ 8/ 6/ 4/ 2
DBL KB DEAD LIFT
40/ 30/ 20/ 10/ 5/ 10/ 20/ 30/ 40
TRX HAMSTRING CURL or TRX HAMSTRING on exercise ball (ZOOM can use dish towels)
 
30-45     WOD 3 Rounds 1 min on each exercise
Deadlift + Dead Swing
Goblet box step (alt legs)
3/3 Bulgarian  Split Squat
Goblet Tempo Squat (3 sec down. 3 sec pause, 3 sec up, 0 pause at top)
Wall Ball  Burpee or Burpee plank jacks
 
 
TUESDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 5 Min AMRAP
10 Plank up/down
3 Burpees
10 Skaters
5/5 iron cross
250m Run
  
20-30  Vertical Pull Strength 
10 min EMOM
Odd Min 5 Pull up Negatives (3 sec lower)
Even Min 6 Burpee pullup 
 
30-45    WOD
400m Run (Longer run than usual. Maybe two laps if necessary)
24R/24L Mountain climbers
16 thrusters
8 Pull-ups
250m Run (Normal Lap)
30R/30L mountain climbers
19 thrusters
9 Pull-ups
100m Dash (Short fast run)
36R/36L mountain climbers
22 thrusters
10 Pull-ups
 
 
WEDNESDAY
    0-20     Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up:
5 minute AMRAP:
12 swings
6 Alt. one-legged squats (modify: reverse lunges)
12 TRX rows
12 ball slams
2 sprints   
 
    20-30    Lunge Strength 10 MIN alternate between min
1 Min Row for max distance or jump rope (try to reach 1000m by the end)
1 Min Max goblet lunge (try to reach 50 each leg by the end)
 
30-45    WOD 20 min 
SET A TIMER: Every 5 min everyone stops and does 1 MIN REVERSE PLANK (FACING THE CEILING)
4 Rounds:
5R/5L KB HIGHPULL (KX 35w/53m)
5 WALL WALK OR HANDSTAND PUSHUP OR Pike Pushup
5R/5L GOBLET ROCKING LUNGE  (rocking= foward + reverse lunge is 1 rep) (KX 35w/53m)
10 TRX ATOMIC PUSHUP   demo https://www.youtube.com/watch?v=yiha6FrvGXY
  
THURSDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up 3 rounds
20Dbl under or 40 jump rope
5R/5L Kb HALO
3 inch worm + scorpion
 
    20-30  Vertical Press Strength 10 Min AMRAP
5 Right, Left, Together Strict shoulder press
50M Farmer Carry
 
30-45  WOD 15 Min AMRAP
RUN 400m
1/1 TGU
20cal Row
12 clean squat press
12 (hold) V sit with leg lifts
  
FRIDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 5 rounds 
5 SDHP
5 Wall balls
5 V-ups
5 Supermen
 
    20-30    Core Strength
1x through 45 sec on 0 rest
Side V-Up R
Side V-Up L
Legs straight up Toe touch
Leg lifts
Russian Twist
Dead Bug
V-uo
Plank
Spider man Plank 
Side plank hip lift R
Side plank hip lift L
Bicycle
Ceiling stomp 
 
    30-45    WOD 
ODD MIN: Total of 15 reps (each movement counts as 1 rep. Scale for safety and sill level)
(beginners should do all swings for 15 reps with single KB)
Dbl Swing
Dbl highpull
Dbl snatch
EVEN MINUTE:
15 BALL SLAM
 
SATURDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 3 rounds
250M run
5 Knees to elbows or crunch tuck
5 OH KB Swings
5 TRX jump Squats
 
    20-30  Strength: 1 Minute at each station with no rest between stations for 3 rounds        Mountain Climbers Or TRX Mountain Climbers
        High Pulls
        Bicycles Or Chinees
        Wall Balls or thruster or kb swing
 
30-45 WOD:
7 Rounds As Fast As You Can Of:
    100 Rope Skips (50 Double Unders Advanced) or 250m run
    10 Plank Up Downs
    10/10 Sit Ups