TXT PROGRAMMING 05/23/22-05/27/22 STRENGTH WEEK: #8

5/22/2022 0 Comments

TXT PROGRAMMING 05/23/22-05/27/22 STRENGTH WEEK: #8

TXT PROGRAMMING
05/23/22-05/27/22
STRENGTH WEEK: #8

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

Warm Up
5 min AMRAP
10 Side plank leg lift R
10 Side plank leg lift L
10 Plank Jack to tuck jump forward
10 jump jack

   20-30 Core
Start with 1 min plank

2 rounds 45/10
v-up
Alternating Single leg V-up
KB sit up
Dead bug

End with 1 min plank

30-45    WOD

5 Rounds for Time
250 m run
10 Hollow Rocks
10 V-Ups
10 second Hollow Hold
1 minute Jump Rope

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

Warm Up:
2 rounds 30 on/10 off
Good mornings (dowel or KB)
Sit out or grasshopper
Kb swing
Lateral Lunge


20-30 10 min EMOM Dbl Swing/ High Pull/ Snatch for 10 rounds
Have class perform 15 reps at the top of the minute every minute for 10 mins of:
       Dbl Swing/ High Pull/ Snatch

30-45   WOD:
15 Min AMRAP
9 Hanging Leg Raise
15 Wall Balls
21 Dbl Unders or 100 jump rope
250M Run or row


WEDNESDAY
   0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up
Warm Up :
REPS 20,12,4
superman
Bird dog
DBL Leg lift with Ceiling Stomp
Deadbug

   20-30 Vertical Pull 10 MIN EMOMs
For ZOOM class:
EMOM ODD: 5/5 North/south plank ….Then PLANK til min is over
EMOM EVEN: 5/5 Plank pull through …..Then HOLLOW HOLD til min is over

IN CLASS ROOM: split people up alternate rounds even & odd groups
EMOM ODD: Strict Pull-ups choose your skill set and do the recommended reps in the min.
5 strict pull-ups.

EMOM EVEN:Plank shoulder taps for the full min

30-45   WOD choose the best version for your ability
15 Ascending AMRAP add 1 rep every round

Pull-up
Dip
Sit-up
DBL KB Clean (KX 20w/35M)

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

Warm Up: 3 rounds 30on/10off
Glute Bridge
X walk r & L
Jump squat

   20-30 Lunge 10min cut off
5 rounds
5R/5L Single Leg KB DL to Reverse Lunge
10 TRX Jump Squat to Jump Lunge R/L

30-45 WOD 3 rounds (18min)
1Min in each exercise
-Burpee
-Clean To Forward Lunge then swing switch to other side
-Swing to Swing Squat (or just swing)
-5R/5L Bulgarian Split Squats
-TRX Jump Lunge
-Rest or Plank


FRIDAY
       0-20   Isolated Mobility, Compound Mobility, Movement Patterning/Technique,
Warm Up:REPS 15/10/5
Band pull apart
SIDE VUP (FULL REPS ON EACH SIDE)
Wall ball
SWIMMERS

   20-30 Vertical Press 10 min cutoff
3 x Superset
3R/3L OA Push Press
6 KB Gob Shoulder press
THEN
60 total Seated Strict shoulder press (choose a very light weight)

   30-45   WOD
3 Rounds:
50m/50m O.A. Waiter carry Hold
5 Handstand Push-Ups or Pike Pushup
10 Push-Ups
15 Snatch R
15 Snatch L
50m/50m One ArmFarmer Carry hold
10/10 Lateral leg lifts over KB

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

Warm Up: 5 MIN AMRAP
40 Mountain Climbers
30 Jumping Jacks
10 Sit Ups
10 inch worm burpees
10 Banded good mornings for hinge practice

   20-30 Core “Core Galore” 30 sec on 15 sec off of:
       One Arm Hover plank Right
   One Arm Hover Plank Left
       V ups
       Hipups Right
   Chinees
   Hipups Left
   Leg Lifts
       Plank With a knee lift (spiderman plank)
       Situps
       Hollow Body Rocks
       Bicycles
       Superman Rocks
       Mountain Climbers

30-45 WOD 15 min Ascending AMRAP ALL WITH DBL KB