TXT PROGRAMMING 04/20/20-04/25/20 STRENGTH WEEK: #9

TXT PROGRAMMING
04/20/20-04/25/20
STRENGTH WEEK: #9



MONDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up 2 Rounds:
5 walk out push ups
10 squats
5 R/L Rocking lunge
10 sit ups
 
    20-30    Lift Strength
4-5 Rounds
Kick stand DL 6/6
Single leg DL 6/6
Rotational Deadlift 6/6
 
30-45     WOD 
 
Buy in: 1 minute plank hold
 
15 min AMRAP
SA swing, high pull, snatch, windmill 3R/L
Push up, press back, hop up, deadlift 6
Side v-up, side crunch 6R/L
 
Buy out: 1 min Reverse plank hold
 
 
TUESDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
 
Warm Up
40 sec on/15 sec off 2 Rounds
Alternating pike reach
Close grip bent over KB row
Alternating single leg v-ups
Alternating wide stance lateral lunge
  
20-30   Horizontal Pull
Super Set 10 Min AMRAP
10 R/ L KettleBell Plank Row (From elevated plank position ie; chair, table, bench *make sure it’s secure!)
10 R/L KB Swing High Pull
 
30-45    WOD 1 time through:
10 KB swings
10 Push up T 
10 KB swings
20 KB Pull Overs
10 KB swings
30 Rotational Mountain climbers (each side)
10 KB swing
40 Bicycles (each side)
10 KB swing
50 KB jump squat
10 KB swing
40 Plank JAcks
10 KB swings
30 Vups
10 KB swings
20 Dips (chair or coffee table)
10 KB Swings
10 Close grip push ups
10 KB swings
 
 
  
 
WEDNESDAY 
    0-20     Isolated Mobility, Compound Mobility, Movement Patterning/Technique
,
 Warm Up: 3-4 Rounds
40 Mountain Climbers
10/10 S.L. Glute Bridge
20 Air Squats
10/10 Clams
 
    20-30  Squat
10MIN EMOM
ODD: 10R/10L Single Arm Front Rack Squat &10 Jump Squats
EVEN: 15 Sumo Goblet Squat & 15 Leg Lifts
 
30-45    WOD Add one rep every round 5,6,7...
5R/5L Clean from the ground/Press/Overhead Reverse Lunge
5 Burpees
5 Thrusters
5 Weighted Glute Bridge
 
 
  
THURSDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up 3 rounds 30/10
Scapular pushups
High Knees
Single KB Goblet chest press with hip bridge
Jumping jacks
 
 
 
    20-30   Horizontal Press
Superset 3-5 rounds of 10-15 reps
One arm KB Chest press (hips elevated)R
One arm KB Chest press (hips elevated)L
Pushup
 
30-45  WOD
15 MIN CUTOFF
5 Rounds
5 Bottoms up Press (R)
5 Bottoms up Press (L)
10 DIPS
5R/5L Plank Up/Downs
  
FRIDAY 
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up REPS 20/15/10/5 (3x does not change)
3 x side shuffle
Skaters with balance
Touch jumps
3x Bear crawl forward and backward
 
 
    20-30    Core 2 rounds 45/10
superman
Inchworm hop forward/hop back
Deadbug
DBL Leg lift with Ceiling Stomp
 
THEN 1 min Situp
 
    30-45    WOD 3 ROUNDS
10 KB Pull, Catch and Squat
10 Reverse burpee (spinal rock to jump)
20 sit up
10/10  Windshield wipers 
10 KB koi Deadswing//Long jump // shuffle back
 
SATURDAY 
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up 3-4 Rounds 
30 Grasshoppers
10 Sarratus Push ups
30 Scissor Kicks
10/10 Lunges
 
 
    20-30    Power Lift 
10 Min AMRAP
5R/5L Strict Press
5 Pike Push Ups
5 Wall Walks
 
30-45 WOD 20min Cutoff
15/15Snatch
15/15 Sit Outs
15/15 Single Arm Thrusters 
15 V-Ups 
10R/10L Snatch
10/10 Sit Outs
10/10 Single Arm Thrusters 
10 V-Ups 
5/5 Snatch
5/5 Sit Outs
5/5 Single Arm Thrusters 
5 V-Ups 
 
 

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