TXT PROGRAMMING 05/04/20-05/09/20 STRENGTH WEEK: #1

TXT PROGRAMMING
05/04/20-05/09/20
STRENGTH WEEK: #1

​William James
It is our attitude at the beginning of a difficult task which, more than anything else, will affect its successful outcome.



MONDAY 
0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique 
Warm Up: 10MIN AMRAP
30 Mountain Climbers
5/5 Rocking Lunges 
10 Superman 
20 Glute Bridges
 
 
20-30   Lunge Strength 10MIN EMOM
ODD: 5R/5L Split Squats & 10 V-Ups 
EVEN: 5R/5L Pistol Squats Then Plank the remainder of the min
 
30-45 WOD 4 Rounds (20min Cutoff)
10 S.L. Deadlift/Clean/ Reverse Lunge (Right)
10 S.L. Deadlift/Clean/ Reverse Lunge (Left)
10R/10L Single Arm KB Swing
10R/10L Alternating Cossack Squat
10 Hollow Body Rocks
 
 
 
TUESDAY
0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up

• 8 Min AMRAP

2 x (turn around if needed)
Walk out, push back, hop Pulsing lunge 10 r/l
10 Push up w/ double shoulder tap 
40 total Bicycles
 
 
  
20-30  Vertical press Strength
10 min AMRAP
10 R/L Half Kneeling curl to press 
10 R/L Seated Press 
 10 Total Sit up w/ Tricep Ext
 
30-45 WOD 3 Rounds 40/15
 40sec R/ 40sec L Boat Pose SA Press (heels elevated/on floor for modification)
40sec R/ 40sec L Side plank Press 
 40 sec Dead lift to OH swing
 40 sec Kb sit up to OH press
 
  
 
WEDNESDAY
0-10 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up :  3 ROUNDS 30 sec of each
SIDE SHUFFLE
HOP FORWARD SHUFFLE BACK
DEAD SWING
10-15    Core Strength
8 rounds 
20 sec crunch tuck (ADD KB FOR EXTRA CHALLENGE)
10 sec hollow body hold or rock
 
15-45 WOD
12 DAYS OF COVID!! COMPLETE AS YOU SING THE SONG 12 days of christmas
 1 REP... 2,1... 3,2,1...4,3,2,1.....5,4,3,2,1...ECT.
1-50 M FARMER CARRY (OR COUNT 20 STEPS switch weights at 10 steps)
2- HANDSTAND OR PIKE PUSHUP OR SEATED SHOULDER PRESS HEAVY WEIGHT
3- KB SWING
4- KB DEAD BUG
5- HALO R/L
6- PISTOL (3/3) AKA SINGLE LEG SQUAT
7- DIPS
8- KB SNATCH (4/4)
9- T2B OR VUP
10- KB SQUAT & BICEP CURL
11- BOX JUMP or BOX STEP UP or BOX STEP OVER
12- HEAVY DEADLIFTS OR SINGLE LEG DEADLIFT (6/6)
  
THURSDAY
0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 3 ROUNDS
3 inch worm walking hands out as far as they can go
3/3 KB Chest press
3/3 Squat & Halo
 
 
20-30    Lift Strength 10 min cutoff
3 ROUNDS
10 KB Pull Hips elevated 
15 Goblet Chest press
 
30-45  WOD
  WOD (30 min time cap) THE NONA BENCHMARK
REPS: 1-2-3-4-5-6-7-8-9-10
THRUSTERS  
REPS: 20-18-16-14-12-10-8-6-4-2
V-Up and over
REPS: 1-2-3-4-5-6-7-8-9-10
BURPEE OVER MAT
 
FRIDAY
0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up
2 Rounds (10 seconds in between)
1 min plank hold
30 sec mnt climber
1 min reverse plank hold
30 sec glute bridge
1min side plank leg lift right- (do left second round)
30 sec jump squats
20-30    Horizontal pull Strength
4-5 Rounds
 
Standing chest press to row back (elbows go behind back) 10
Squat switch row 10 r/l
Tall plank hip lift 10
 
30-45 WOD 
4 min AMRAP
 -10 total Forward lunge w/ KB rotation (try to keep arms locked out)
10 Squat Jump with OH press \
10 Plank Jacks
 
 4 min AMRAP
 - 10 total KB lunge & clean
- 10 Swing Squat
- 10 total Rolling V-ups 
 
4 min AMRAP
  - 10 total Curtsy lunge w/ chest press
- 10 Plank pop up to KB deadlift 
5/5 Side vup-side crunch
 
 
SATURDAY
0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique
Warm Up: 5 Min AMRAP
10/10 S.L. Glute Bridge
10/10 Switch Blades 
10 Inch Worm with a Push up
 
20-30    Squat Strength
10 MIN AMRAP
Superset
5 Goblet Squat with press out at the bottom (3 seconds down/ press out at the bottom/explode up)
10 RDL to Squat (1 RDL & 1 squat is 1 rep)
 
30-45 WOD Ascending AMRAP (Starting at 4 then Add 2 every Round)
4 Pull/ Catch/ Squat/ Press
4 Swing Squats
4/4 S.L. V-Ups
4 Burpees

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