TXT PROGRAMMING 04/24/23-04/29/23 STRENGTH WEEK: #6

TXT STRENGTH WEEK 6
TXT PROGRAMMING
04/24/23-04/29/23
STRENGTH WEEK: #6



MONDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up
3 rounds 20/10 sec
Trx muscle up
Double Squat, Double Rev Lunge
Grass Hoppa
  
20-30  SQUAT Strength RTR (run the rack starting lightest working up to heaviest)
5 reps on each weight (goblet or dbl KB) once at most challenging weight to 5 sets of 5 reps at top KB.




30-45    WOD 5 Rounds
2/2 Snatch to curtsey lunge (lunge back with same side as KB)  (KX 25W/40M)
4 total (count your press) KB russian twist w/ press (KX 25W/40M)
6 TRX Row OR 3/3 Gorilla Row (KX 35w/53m)
4/4 SA Squat  (KX 25W/40M)
10 Jump Squat body weight
12 Hollow body rock


TUESDAY
    0-15     Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 3 rounds 20/10
Lateral High knees
Butt kickers 
Sit up   
Inch worms


    15-25    Strength Horizontal Press (KB CHEST PRESS) 
10 min AMRAP
5/5 One Arm KB Chest press
10 Hips Elevated KB Pullovers
10 Goblet chest press


25-45    WOD 20 min time cap 
10 Rounds
10 Pull Up or TRX Pull up
20 Push up (band around hips can help)
30 Squat (body weight, butt touches wall ball every time)
250m run or row
  


WEDNESDAY
    0-10    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 3 rounds
10 Dead bug
10 Bird dog
5 bootstrapper
10 Seal jacks
10 KB Swing


    10-30  CORE Strength 3 ROUNDS 1 min on each (no rest)

• Bicycle
• Leg scissors (up/down)
• Sit up russian twist
• KB Dead Bug
• Leg scissors lateral

30-45  WOD 15 Min AMRAP
10 KB SWING(KX 35w/53m)
10 WALL BALL SIT UP (KX 14w/20m)
100 M DBL KB Front Rack Carry (KX DBL KB 35w/53m) (ADD 100 M every round)
  
THURSDAY (SHORTENED WARMUP & STRENGTH TIME FOR LONGER WOD)
    0-10    Isolated Mobility, Compound Mobility, Movement Patterning/Technique


Warm Up: 5 AMRAP
20 mountain climbers total
5 Glute Bridges
2/2 Alternating side lunges
2 Inch worm + scorpion




    10-20    Strength Power lift Sumo Deadlift RTR (run the rack starting lightest working up to heaviest)
5 reps on each weight (single or dbl KB) once at most challenging weight to 5 sets of 5 reps at top KB.






           20-45    WOD: FILTHY FIFTY (TOP TO BOTTOM)
50 Goblet Squats (pause at the bottom 3 sec) (KX 25w/50m)
50/50 Goblet Bulgarian split squats (KX 25w/50m)
50 Heavy Deadlifts (KX 53w/106m)
50 Sumo Deadlifts (KX 53w/106m)
50/50 Single Leg Romanian Deadlift (KX 25w/40m)
50 v ups (KX T2B)


  
FRIDAY
    0-15    Isolated Mobility, Compound Mobility, Movement Patterning/Technique


Warm Up: 3 rounds 20on/10 off
Jumping Jacks
Diver sit ups 
push up to pike 




    15-25  Strength Vertical Pull
10 min AMRAP                    
PULL UP: REPS 1,2,3,4,5,6,7,8,9,10
KB SQUAT BICEP CURL: REPS 1,2,3,4,5,6,7,8,9, 10


25-45 WOD 20 min Cutoff
3 Rounds
-7/7 KB Windmill (KX 35w/53m)
-7/7 KB Halo (KX 35w/53m)
-7 DBL KB CHEST PRESS (KX 35w/53m)


 -THEN -


3 Rounds
5 Superman to V Up (you gotta roll over)
5/5 Sit Outs
5 Wall Walks or inchworm
15 TRX MUSCLE UP


SATURDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 5 MIN AMRAP
5 BOOTSTRAPPER
5/5 BOX STEP UP (modify height if height is too challenging.)
5R/5L SIDE PLANK HIP LIFT 
10 CEILING STOMPS


    20-30   Lunge Strength 
Work on partner walking lunges. Have partner A lunge across the room and back followed by rest while partner B Lunges. Choose the movement that has the best RANGE OF MOTION.
BEGINNER - Bodyweight or Goblet Lunges
INTERMEDIATE - Double Kettlebell Racked Or Suitcase Lunges
EXPERT - One Or Two Arm Overhead Lunges


30-45     WOD: 1 Round till completion (must finish each exercise before moving on [15 min cutoff]):

·         10 Burpees or touch jumps

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

·         15R/15L Jump Lunge or rev lunge  (work on deep range of motion with great form)

·         40 KB overhead Swings (KX 35W/53M)

·          500M ROW modify length for anyone who needs it.

·         40 KB overhead Swings (KX 35W/53M)

·         15R/15L Jump Lunge or rev lunge

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

·         10 Burpees or touch jumps