TXT PROGRAMMING 04/11/22-04/16/22 STRENGTH WEEK: #2

TXT PROGRAMMING
04/11/22-04/16/22
STRENGTH WEEK: #2



MONDAY
0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
 
Warm Up: 2 Rounds:

5/5 Plank Up/Down or plank shoulder tap
10 Sit up or crunch
10 KB Good Mornings (kb behind the butt)
10 squat w/ knee drives
 
20-30   Horizontal Press Strength 
BUY IN: 10 R/L SA KB Chest Press

2 ROUNDS 45 sec / 15 sec (everyone starts together)
TRX Pushup
Standing KB Halo alternate sides
Goblet KB chest press (hips up)
TRX TRICEP EXT. or kb skull crusher
 
BUY out: 10 R/L SA KB Chest Press
 
30-45 WOD 15 Min AMRAP keep track of how many rounds you got and what weight you used.
 
10/10 sit out DEMO  or grasshopper  DEMO
10 KB swing (KX 35W//53M) (how to teach KB SWING)
10 Hollow body rock DEMO
10 Wall Ball  (ZOOM KB Thruster) (KX 14W//20M) DEMO
 
 
TUESDAY
0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 5 min
3 Rounds 
10 Grasshoppers
10 Spiderman plank
30 Leg Scissors up/down 
20 Swimmers
100m run or Row
  
20-30  CORE Strength 10 min 2 rounds
30 sec Side Plank (adv add Leg Lift) DEMO
30 sec Side Plank (adv add Leg Lift)
30 sec Bird Dogs Hold R ARM & LEFT LEG DEMO
30 sec Bird Dogs Hold L ARM & RIGHT LEG
1 min Plank Hold DEMO
1 min Hollow Hold DEMO

 
30-45 WOD 15 min Cutoff
Reps: 1, 2, 3, 4, 5, 4, 3, 2, 1 (do reps on each side 1 R 1 L 2 R 2 L….ect)
Forward lunge (Modify Lunges for beginners)
Single Leg Deadlift  DEMO
KB Clean DEMO
KB Wind Mill DEMO 
  
 
WEDNESDAY
0-15 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up   
2 ROUNDS 20sec on/10 sec off
KB or DB front raise (do not go heavy you can use a dowel too)
4 high knees to sprawl (elevate sprawl  to a box for beginners)
Alternating single leg v-ups (modify to alt side crunch)
 
15-25    POWER LIFT Strength 10 min time cut off
Run the rack with both movements and then complete 3 rounds at your top weights.
10 Sumo Deadlift (feet wide kb between feet) DEMO
10 Suitcase Deadlift DEMO
 
30-45 WOD THE KATIE BENCHMARK
BUY IN:250M RUN or ROW (KX run with 14W/20M Wall Ball only for advanced running.)
 
5 ROUNDS (Beginners scale to 3 rounds) (INT scale to 4 rounds)
50 M Farmer Carry DEMO
10 Pullups DEMO or TRX Pull up
10 Squats DEMO (KX gob squat 35w/53m)
10 Push Ups DEMO
10 Sit up or crunch
 
BUY OUT: 250M RUN or ROW DEMO(KX run with 14W/20M Wall Ball only for advanced running.)
  
THURSDAY
0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 2 rounds 20 sec on/10 sec off 
Legs up toe touch crunch
Close grip bent over KB row
Alternating single leg v-ups
Alternating wide stance lateral lunge
 
20-30    Vertical Pull Strength
10 MIN EMOMs
EMOM ODD: 5 Pullup negative 3 sec count lower  DEMO
EMOM EVEN: HOLLOW BODY HOLD or HOLLOW BODY ROCK DEMO
 
30-45  WOD ascending and descending reps. Circuit through the exercises. 
 1,2,3,4,5,6-10 DBL KB Dip to DBL KB Pushup (Modify by separating move movements and /or moving it to the box) DEMO
 
5 T2B (or Knee to navel or V-Up or legs up toe touch) DEMO
 
10,9,8,7,6-1 BOX JUMP DEMO or BOX STEP UP DEMO
  
FRIDAY
0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up:  5 MIN AMRAP
10 Mountain Climbers
3/3 walking lunges
10 Glute Bridges
5/5 x walk with band DEMO
 
20-30    LUNGE Strength
5 rounds EMOM 
1 min Lunge squat Lunge (body weight) no rest (Modify Lunges for beginners)
1 min  5/5 BOX STEP UP DEMO add a KB in goblet hold to make it harder
 
30-45 WOD 5 Rounds
10 DEADLIFT DEMO
2 WALL WALKS DEMO or 3 INCH WORMS DEMO PUSH UP OPTIONAL
5 GOBLET THRUSTER DEMO
50m WALKING LUINGE OR GOBLET WALKING LUNGE
 
SATURDAY
0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 3 rounds
3 x 3 side shuffle + 1 sprawl each side
3x Inchworm + scorpion Seperate exercises if to difficult
10 Touch jump
10 frog hops
 
20-30    Vertical Press Strength 
3 rounds - 45 on/ 15 off
½ kneeling KB curl to OH press R (right knee down) DEMO
½ kneeling KB Curl to OH Press L (left knee down)
Kneeling goblet shoulder press to overhead tricep extension (or standing if they have bad knees) DEMO
 
30-45 WOD: REPS 20/16/12/8/4

• V-UP + Russian twist (modify with sit up russian twist or separate exercises. ADV use KB)
• Superman
• 5 sec ARCH BODY HOLD (stays the same)
• KB SWING (KX 35W/53M)
• Bicycle (double the reps)
• T2B or Knees to knavel  or Legs up toe touch