TXT PROGRAMMING 03/13/23-03/18/23 STRENGTH WEEK: #10

TXT PROGRAMMING
03/13/23-03/18/23
STRENGTH WEEK: #10



MONDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up:
2 rounds of 45/15
TRX T
Single leg v-ups
Banded lat pulldown
Hollow rock


    20-30    Vertical Pull Strength -Work On One Of The Exercises For 10 Minutes
(really focus on getting them to the next level safely)
    BEGINNER - Pullup Negatives (Goal Is 3 Slow Reps To Bottom)
    INTERMEDIATE - Bodyweight Pullups (Goal Is 5 Reps For 5 Sets)
    EXPERT - Weighted Pull Up (Max Weight For 1 Rep Goal Is 2-30 lb Women/2-50lb Men) grab the weight belt from the main gym to attach weight to. 


30-45     WOD FOR DESCENDING TIME (work at each station for 1 min, then work at each station for 40 sec……etc)
 1 Minute @ each station
40 Seconds @ each station
30 Seconds @ each station
20 Seconds @ each station:

• One Arm TRXPower Pull Right
• One Arm TRX Power Pull Left
• K2E or Diver sit up or dead bug
• DBL KB HIGH PULL SWING (KX 25w/44m)
• Goblet Squats (DBL KB If Advanced)(KX 25w/44m)
• V-sit hold with slow controlled leg lift

TUESDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 3 rounds
1/1 Around the world lunges
5/5 Bulgarian Split Squats
10 Kettlebell Swings
  
20-30    Lunges - work on partner walking lunges. Have partner A lunge across the room and back followed by rest while partner B Lunges
    BEGINNER - Bodyweight or Goblet Lunges
INTERMEDIATE - Double Kettlebell Racked Or Suitcase Lunges
    EXPERT - One Or Two Arm Overhead Lunges


30-45    WOD 15 Rounds For Time Of: (15 Minute Cut Off)
    15 KB Swings (KX 35w/53m)
    50 Jump Rope (10 Double Unders)
  


WEDNESDAY
    0-20     Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 
3 Rounds
5 Push up to pike
10 high Knees
3/3 Lateral Plank w/ rotation
3 Burpee-lateral lunge R+L


    20-30    Press Strength Run The Rack On The Press For 3 Reps
(really focus on getting them to the next level safely)
    One Arm Press Strict press do 3 sets of 3 reps @ top weight.

BEGINNER - Goal Is 3 Reps With 20 lbs Women/ 30 lbs Men
INTERMEDIATE - Goal Is 3 Reps With 30 lbs Women/ 40 lbs Men
EXPERT - Goal Is 3 Reps With 35 lbs Women/ 53 lbs Men


30-45    WOD 15 Minute AMRAP Of:
    Run 250m or row
    10/10 Snatches (modify to high pull or swing) (KX 30w/50m)
    20 Chinees
  
THURSDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 5 min AMRAP
3R/3L Windmill with a yoga block balancing
5 KB Swing to OH Swing
3/3 Windshield wipers
10 KB deadbugs


    20-30    CORE Form 2 lines behind the pullup bars and have them perform a set close to failure of one of the following variations of the hanging leg raise. You should be able to get 3-5 sets in. (Progress to the next exercise when they can do 3 or more sets of 10 reps)
BEGINER - Hanging Knee Raises
INTERMEDIATE - Hanging Knees To Elbows
ADVANCED - Hanging Toes To Bar
EXPERT - Strict Toes To Bar (SLOW)

30-45  WOD:8 Rounds 20 Seconds On 10 Seconds Off of Each Exercise (NOTE: Finish all 8 rounds of the exercise before moving on to the next) Scale As Necessary:
Pullups
KB sit up + Twist (KX 35w/53m)
Leg lifts (with 10 sec hollow hold instead of 10 sec rest)
Box Jumps
  
FRIDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 2 rounds 30/10
Seated Hip Rolls with arms over head
Hip Circles (On all fours press back to childs pose then circle forward to neutral cows pose.)
Gentle lateral lunges
Scorpions
Iron Cross


    20-30    Lower Pull Strength - Run The Rack For 10 Minutes Perform 3 Reps Each
(really focus on getting them to the next level safely) 3 sets of 3 reps at top weight
    BEGINNER - Single Kettlebell Sumo Deadlift (Goal is 30 lb w, 50lbs m)
    INTERMEDIATE - Double Kettlebell Sumo Deadlift (Goal Is 2-30 lb w. 2-50 lb m)
    EXPERT - DBL KB SUMO Deadlift (Goal Is 2-80+ lb w, 2- 106+ lb M)


    30-45    WOD Get As Far Through The List As Possible In 15 Minutes:
        100 Jump Rope
        20 TRX Rows
        90 Jump Rope
        20 Swings (KX 35w/53m)
        80 Jump Rope
        10/10 Jump Lunges
        70 Jump Rope
        10/10 One Leg Deadlifts (KX 35w/53m)
        60 Jump Rope
        20 Goblet Squat (KX 35w/53m)
        50 Jump Rope
        10/10 Bottoms Up Presses (KX 20w/40m)
        40 Jump Rope
        20 Wall Balls (KX 14w/20m) full range of motion squat
        30 Jump Rope
        10/10 Mountain Climbers
        20 Jump Rope
        20 spinal rock to jump (Modify by raising the ground)
        100 Jump Rope


SATURDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 6 min AMRAP
4 TRX Y
4 KB Good morning
4 Plank Jack w/ Mountain Climber
4 glute bridge


    20-30    Horizontal Pull Strength - Work On One Of The Exercises For 10 Minutes
(really focus on getting them to the next level safely) 3 sets of 3 reps at top weight
    BEGINNER - One Arm Row Place Other Hand On Wall For Support (Goal Is 3 Slow Reps To Bottom)
    INTERMEDIATE - Lawn mower row Goal Is 3 Reps With 30lb Women/50lb Men
    EXPERT - Lawn mower row Goal Is 3 Reps With 50lb+Women/ 80lb+ Men


30-45 WOD    10 Rounds for time:
3 DBL KB SWING (KX 35w/53M)
6 Burpee (modify by elevating hands on to box)
9 Wall Ball

​