TXT PROGRAMMING 05/16/22-05/21/22 STRENGTH WEEK: #7

TXT PROGRAMMING
05/16/22-05/21/22
STRENGTH WEEK: #7
MONDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up:  8 rounds 20/10 (4 min)
Goblet KB Thruster
Leg scissors up/down
 
    20-30    Vertical Press Strength LUNGE AND ALTERNATING STRICT PRESS 

• Start standing then lunge to kneeling position and press right and left(1 rep,) Then lunge back to standing. 
  
• Next lunge on the other leg and press right and left (2 rep.) 
  
• Always do presses in the kneeling position of the lunge.
  

RTR on LUNGE and alternating kb strict press for 5 reps, 
repeat top set 5 times, if time start over RTR bottoms up style
 
30-45     WOD Run To The Hills
“Run To The Hills” For time with 25 minute cutoff:        
250m run
20 One Arm Snatches Right
250m run
20 One Arm Snatches Left
250m run
20 Burpees
250m run
20 One Arm Thrusters Right
250m run
20 One arm Thrusters Left
250m run
20 Jump Lunges
250m run
20 One Arm Swings Right
250m run
20 One Arm Swings Left
250m run
20 Jump Squats
250m run
 
 
TUESDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 2 rounds
10 Super man
10 Side plank leg lift
10 Side plank leg lift
30 Bicycle
10 KB Swing
  
20-30 Core Strength 30 sec of each exercise for 3 rounds, no rest:
 
Lateral Med Ball Throw R (Rotational twist with ball throw at wall. Please make sure the wall will not crumble.)
Lateral Med Ball Throw L
Flutter kick 
Plank
Side plank hip Lift R
Side plank hip Lift L
 
 ** 1 minute Superman hold
 
30-45    WOD 15 min AMRAP every 3 min STOP and everyone does 10 sit outs or grasshoppers then continues.
5 BURPEES 
10 GOBLET SQUAT  (kx 35w/53m) 
5 BURPEES 
10 V UPS 
5 BURPEES 
10 BALL SLAM (kx 15w/25m)
 
  
 
WEDNESDAY
    0-20     Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up  3 Rounds 30 sec on each
Plank shoulder tap to pike reach R/L
Sumo Squat
R/L lateral lunge to sprawl
 
    20-30   Lift Strength RTR 5 reps of DBL or single KB SUMO Deadlift 
5 Sets of 5 reps at top weight.
 
 
30-45    WOD PARTNER EMOM:
CIRCUIT THROUGH EMOMS. PARTNERS WILL SPLIT REPS however they please. Rest the remainder of the min. If you do not finish before min is over you get no rest. Move to the next emom. Only one partner can work at a time.
 
 Circuit through all 3 EMOMS 4x so it takes 12min. (Example start with EMOM 1, then do 2, then do 3. Then start over at 1 and circuit through again.) 
EMOM 1:
20 T2B or K2E
20 Over head KB SWING (kx 35w/53m) 
EMOM 2:
20 cal row
20 H.R. Pushups 
EMOM 3:
20 Goblet squats (kx 35w/53m) 
20 Sit ups
 
  
THURSDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 3 Rounds
5 Double squat to sprawl
10 TRX Row
10 Glute bridge 
Short run
 
    20-30   Horizontal Pull Strength RTR with 5 rep DBL KB Bent Over Row superset with 15 rep banded tricep pulldown. 5 sets of 5 reps DBL KB Bent Over Row at top weight.
 
30-45  WOD 21-15-9 reps of 
DBL KB THRUSTER (kx 25w/40m)
50m one arm farmer carry R (kx 40w/80m)
50m one arm farmer carry L
one arm swings R (kx 25w/40m)
One arm swings L 
  
FRIDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 3 rounds
5/5 rev lunge
5/5 turkish sit up
20 jumping jacks
10 x-walks
 
    20-30    Strength Squat Run the rack on the Squat for 5 reps
(really focus on getting them to the next level safely)
    BEGINNER - Goblet Squat (Goal Is 5 Deep Reps With 30lb Women/ 50lb Men)
    INTERMEDIATE - Double Kettlebell Front Squat (Goal Is 5 Deep Reps With 2-30lb Women/2-50lb Men)
    EXPERT - One Leg Squat (Goal Is 1 Deep Rep With 2-30lb Women/2-50lb Men)
 
    30-45    WOD (start class on different exercises)
REPS: 1,2,3,4,3,2,1
1/1 Turkish getup (kx 25w/45m)
10 sumo deadlift high pull (kx 53w/80m)
5/5 Goblet Bulgarian Split squat (kx 25w/45m)
250M Row (stays the same)
 
 
SATURDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 2 Rounds
10 squat jacks
20 high knees
5/5 side slide
150 m run or row
 
    20-30    Horizontal Press Strength RTR on the 5 REPS DBL KB CHEST PRESS SUPERSET with 10 REPS TRX CHEST FLY. repeat your top set 5X. 
 
30-45 WODS 5 rounds: 
10 pullups 
15 pushups 
20 situps 
500m Run