TXT PROGRAMMING 05/18/20-05/23/20 STRENGTH WEEK: #3

TXT PROGRAMMING
05/18/20-05/23/20
STRENGTH WEEK: #3



MONDAY
0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 


Warm Up:
  Buy in: 1 min plank hold


3 Min AMRAP
10 R/L Tall Plank Toe Taps
10 Push Up to Down Dog


3 Min AMRAP
10 Hollow body rock
10 R/L single leg Glute Bridge


Buy Out: 1 min beast bird dog hold (30 sec/side)




20-30   CORE Strength 
3-4 Rounds
10 KB Glute Bridge w/ Knee Polisher (crunch & slide weight up to knees)
10 KB Plank Pull Through (total)
10 Supine Leg Lift to KB toe touch 
10 R/L Grass Hoppa


30-45 WOD 
Buy in: 1 min plank hold


15 Min AMRAP
10 R/L ½ Kneeling KB Chop
10 Burpee w/ alternating SA swing
10 KB Surrender Step ups (total) (Kneeling to standing)
10 R/L SA Skier Swing (KB SWING ON OUTSIDE OF LEGS)
2 Full Spinal Rock to Squat


Buy Out: 1 min beast bird dog hold (30 sec/side)


TUESDAY
0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 5 MIN AMRAP
5 weightless windmill R
5 weightless windmill L
10 KB Good Morning (KB BEHIND BUTT)
15/15 Leg scissors up/down
15/15 Lateral Leg scissors
30 High Knees


20-30  POWER LIFT Strength
Take time to go over the KB Clean movement. No rounding backs. Chest should be up and eyes forward. Must hold a static squat while waiting for the next min Goblet hold KB.
5 Min Ascending EMOM
3/3 KB Cleans
4/4  KB Cleans
5/5  KB Cleans
6/6 KB Cleans
7/7 KB Cleans
 
30-45 WOD
20 min cutoff
    20 One Arm Snatches Right
25 DEADLIFT
20 One Arm Snatches Left
25 DEADLIFT
20 Burpees
25 DEADLIFT
20 One Arm Thrusters Right
25 DEADLIFT
20 One arm Thrusters Left
25 DEADLIFT
20 Jump Lunges
25 DEADLIFT
20 One Arm Swings Right
25 DEADLIFT
20 One Arm Swings Left
25 DEADLIFT
20 Jump Squats
25 DEADLIFT


WEDNESDAY
0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 


Warm Up:
3 rounds 40/15 
Frog pump to KB sit up & forward reach
Seated(Legs out straight) KB Scapular retractions with dowel
2 Jump Lunge to sprawl




20-30    Horizontal pull Strength
10 Min AMRAP:
10 R/L Single arm Bent Over Row to Swing High Pull
10 R/L Single arm KB Plank then pull KB to opposite toe in pike position
10 KB Swing highpull (two hands one bell)


30-45 WOD
Buy in: 50 mountain climbers


2 rounds 45/15
KB Pull over, Sit up, Stand, Back down (can omit the stand)
Push up w/ grass hoppa
Jumping Jack w/ overhead press


 Buy in: 50 bicycles


2 Rounds 45/15
Inchworm + push up, hop forward, hop back
Alt. Snatch from ground
KB dead swing


Double buyout : 50 climbers 50 bikes


  
THURSDAY
0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 4 Rounds
5 Bootstrappers
5 Hindu Pushups
5 Inchworm
5 Burpee NO Push Up
30 Seal jacks (hand clap in front of you)


20-30   Squat Strength (rest 30-45sec between sets)
KB Goblet Squat
4 sets x 6 reps
4210(:4 down,:2 pause, explode up, no pause at the top)
THEN
KB Goblet Squat 
3 sets x 10 reps

30-45  WOD: 1 time through
  3 Min Burpees
15 V-UP & over
15 Overhead swings
15  jump Squats

2 Min Burpees
10 V-UP & over
15 Overhead swings
10 Jumps Squats

1 Min Burpees
5 V-UP & Over
15 Overhead swings
5 jump Squats

FRIDAY
0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 


Warm Up:
8 Min AMRAP*10 sit ups at the top of each min
10 Alt. stagger stance Push Ups
10 KB touch ground in Squat, jump feet together to stand & OH KB Press
10 Burpee with mtn. Climber (no p.u.)


20-30    Horizontal Press Strength
Reps: 1,2,3,4,5,4,3,2,1
R/L SA KB Press
Close Grip KB Chest press
            KB Push Up
Burpee w/ push up


30-45 WOD 
20 Min cut off (keep going through if finish early)  
5 swings
20 Skaters
10 Swings
10 Sit up with Halo
15 Swings
10 Weighted Sumo Jump Squat (weight optional)
20 Swings
5 R/L Weight Jump Lunge or pulsing lunge (weight optional)
15 Swings
5 R/L SA push press
10 Swings
20 bicycles 
5 swings


SATURDAY
0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 6 Min EMOM
Odd: 5 Super man, 5/5 Bird dog, 5 Burpee no push up
Even: 3/3 Touch Jump twist, 6 Shoulder Tap, 6 Flutter kicks


20-30    Core Strength 5 rounds (10 min cutoff)
3/3 TURKISH SIT UP
20 Dead Bug
10 Alt. Plank arm/leg extension (like a bird dog)
10 Sit up + Russian Twist (Goblet Sit up to Russian twist)


30-45 WOD 15 minute AMRAP:
5/5 Goblet Lunges
10R/10L snatches
20 Sit ups
10 KB Dead Bug
10R/10L KB Plank Pull through (pull from left to right then right to left under body)
10 Burpee, Deadswing, long jump, shuffle back