TXT PROGRAMMING 04/19/21-04/24/21 STRENGTH WEEK: #1

TXT PROGRAMMING
04/19/21-04/24/21
STRENGTH WEEK: #1

MONDAY
    0-10    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 15-10-5
Side lunge R
Side Lunge L
Butt kickers
Bicycle
Short jog or high knees
 
    10-30   Lunge Strength 
3 rounds of
10 Dbl KB forward Lunge
10 Dbl KB Bulgarian Split Squat
10 Dbl KB Single Leg RDL
 
30-45     WOD: 1 Round till completion (must finish each exercise before moving on [15 min cutoff]):

·         10 Burpees box overs

·         20 Goblet Squats (KX 35W/53M)

·         15R/15L Jump Lunge

·         40 KB Swings (KX 35W/53M)

·          500M RUN or ROW (Z 100 sit up)

·         40 KB Swings (KX 35W/53M)

·         15R/15L Jump Lunge

·         20 Goblet Squats (KX 35W/53M)

·         10 Burpees box overs

 
 
TUESDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 3-6-9-12
Hindu pushup
Kb thruster
Vup
Halo r
Halo L
  
20-30  Vertical press Strength
DBL KB Strict Press 3 sets x 10 reps (weight should be hard to press by the 6th rep)
10 pike pushup
 
30-45    WOD 
BUY IN: 5R/5L KB WINDMILL (KX 35W/53M) https://www.youtube.com/watch?v=ITSmgn_BQgY

3 ROUNDS
10 CAL ROW OR  100 jump jacks
10 SNATCH R (KX 35W/53M)
10 SNATCH L
10 BOX JUMP (KX 20inW/24inM)
10 BALL SLAM (KX 15W/30M) (z Thruster)

BUY OUT: TWO 100M RUNNING LAPS WITH MEDBALL OVER HEAD (KX 15W/30M)(modify for members)

  
 
WEDNESDAY
    0-20     Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up  5 min AMRAP
10 superman
10 side plank leg lift r
10 side plank leglift L
150m run /row or 20 high knees
 
    20-30    Core Strength
3 rounds 40 sec on//20 sec sit up or candle sticks
Plank hold
Bird Dog
Hollow body Hold
Dead Bug
 
30-45    WOD:
15 min AMRAP
1R/1L Turkish Get Ups (KX 35W/53M)
5 TRX AB Rollouts http://www.youtube.com/watch?v=yWrLbIIt95I (Z V-up and over)
10 T2B or sit up kb transfer to other side
50m/50m Heavy Farmer carry (KX DBL 53W/70+M)

  
THURSDAY
    0-10    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 3 rounds
10 hitch kicks (or inverted toe touches)
10 light kb deadlift
10 good morning
20 dead bug
 
    10-30    Lift Strength 20min
3 rounds super set
10 Conventional Dead-lift
10 Tempo Romanian Dead-lift
3210(:3 down, :2 pause in lowest position, up FAST, no stopping at the top.)

30-45  WOD (Jump rope on a mat if outside) 
3 ROUNDS
10 KB O.H. SWING  (35LB W//53LB M)
30 JUMP ROPE or jump jack OR 6 DBL UNDER
15 DIPS
30 JUMP ROPE OR 6 DBL UNDER
15 CHINUP (Z Squat KB Bicep Curl)
30 JUMP ROPE OR 6 DBL UNDER

  
FRIDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique,
Warm Up: (optional idea)
5 MIN AMRAP
10 V-UP
10R/10L SIDE PLANK HIPLIFT 
10 CEILING STOMPS
10/10 mtn climber
 
    20-30    Horizontal pull Strength
3 ROUNDS Superset
10 Tempo TRX Row (Z 10 burpee bent over row)
3330(:3 down, :3 pause, :3 up, :0 at the top)
10 Bent over DBL KB row
 
    30-45    WOD  
4 MIN AMRAP
1 LAP BEAR CRAWL SLAM BALL TOSS  https://www.youtube.com/watch?v=QOv4Ue5T8fY
10 KB Highpull (KX 35W/53M)

RUN or 1 min mtn climber

4 MIN AMRAP
15 OH KB SWING 
(KX 35W/53M)
10 TRX I (Z Front raises)

RUN or 1 min mtn climber

4 MIN AMRAP
250M ROW (Z 1 min plank)
50m Heavy Farmer Carry (KX DBL 53W/70+M)

-1 min Chin Over bar hang together as a class-

 
SATURDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up:
3 rounds
1 min ball slam or battle rope
20 jump rope or jump jack
20 jump squats
20 boot strappers

 
    20-30    Squat Strength Time for tempo!!
3 rounds superset
10 Tempo Goblet squat
3330(:3 down, :3 pause, :3 up, :0 at the top.)
10 Goblet Squat
 
30-45 WOD
15 min EMOM
ODD MIN: Total of 15 reps (each movement counts as 1 rep. Scale for safety and sill level)
Dbl Swing (KX DBL 25W/40M)
Dbl highpull
Dbl snatch
EVEN MINUTE:
15 BALL SLAM (KX 15W/30M)

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