TXT PROGRAMMING 05/24/21-05/29/21 STRENGTH WEEK: #6

TXT PROGRAMMING
05/24/21-05/29/21
STRENGTH WEEK: #6
 
MONDAY
    0-10Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 5 min AMRAP
5 boot strapper
5 gob squat
6x of 3 side slide + 1 kb swing
10/10 X walk
 
    10-15  Strength Squat
5 minute EMOM (Every Minute On the Minute)
5 Heavy Squats
2 Burpees
**have your class warm up their squats first and find their ideal weight before you start your EMOM. Incorporate some dowel work and body weight squats into your warm up**
 
15-45+     WOD(For Time)
BUY IN: 50 Renegade Row with Push up
---
then:
6 rounds:
6 R/6 L Snatches KX 35W/53M
6 Goblet Squats (same weight as snatch)
6 Toes to Bar (or V-up Scale to appropriate skill level)
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BUY OUT:  500m RUN or 500m row
 
 
TUESDAY
    0-10    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 3 Rounds 20/10
Tempo Push up (3 down, 1 pause, fast up)
Inch worm scorpion
Lateral leg scissor
  
10-25  Strength Horizontal Press
DBL KB Chest Press
5 sets x 5 reps
Increase 5-15lbs off last weeks 5x5
 
Feet Elevated KB Chest press
3 sets x 12 reps
 
25-45    WOD
CHIPPER!!  you have to chip away at in order to finish IN ANY ORDER YOU CHOOSE
(20 MIN TIME CAP)
1 round
10 Handstand push-ups (or practice kicking up to handstand) or pike pushup
20 hanging Knees to elbows  or Toes to bar OR Vup
30 Burpees
40 Box Overs
25/25 Kb Snatch (KX 35W/53M)
60 Pull-ups
70 Push-ups
80 Sit-ups
45/45 Side Goblet lunge (KX 20W/30M)
100 Double-unders or 500 Rope skips
  
 
WEDNESDAY
    0-20     Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 3 rounds 30/10
Ball Slam
Wall Ball
Box Over
KB Swing
 
 
    20-30    Core Strength : Core Circuit
4 Rounds (30 seconds exercise, 10 seconds rest)
1) Hanging Leg Raises (slow) (can also do it seated on the ground v-sit leglift)
2) One-leg Hip Bridges R
3) One-leg hip bridges L
4) Weighted Sit-ups
 
30-45    WOD
3 Rounds. 1 minute per exercise. Perform as a circuit.
-Jump Rope (good opportunity to practice DU)
-Sumo Deadlift High Pull (KX DBL 25W/DBL 53M)
-Alternate 3R/3L Lawnmower Rows (KX 35W/53M)
-Lateral Ball Slams (KX 15W/30M)
-Reverse plank or regular plank
  
THURSDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: Reps 10, 8, 6
Sitout
Turkish sit up R
Turkish sit up L
Bottoms up press
DBL rep MTN Climber
 
    20-30  Strength Power Lift
DBL KB Strict Press
5 sets x 5 reps
Increase off last weeks 5x5 5-15lbs
 
DBL KB Front Rack Carry
3 sets x 20 sec on 10 sec off
 
30-45  WOD
  4 Rounds of
50m/50m OA WAITER CARRY (KX 35W/53M)
20 WALL BALL (KX 14W/20M)
5/5 KB SNATCH (KX 35W/53M)
 
FINISHER: 30 BURPEES
 
FRIDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 3 Rounds
10 Band Pull Apart
10 Banded Tricep Press down
10 Skull Crusher
5 Sprawls
5 inch worm
 
    20-30    Strength Vertical Pull
Strict pull up
3 sets x 15 reps
 
Banded Tricep Extension
3 sets x 15 reps
 
    30-45    WOD (ZOOM JUMP ROPE OPTION 10 BURPEES )
Get As Far As You Can Through The List In 15 Minutes (Cut Off At 15 Min) (KX 35W/53M)
        100 Rope Skips (20 DU)
        50 Over head KB Swings  (KX 35W/53M)
        80 Rope Skips (16 DU)
        40 High Pulls Right  (KX 35W/53M)
        40 High Pulls Left
        60 Rope Skips (12 DU)
        30 Swings Right  (KX 35W/53M)
        30 Swings Left
        40 Rope Skips (8 DU)
        20 Bottoms up press Right  (KX 20W/35M)
        20 Bottoms up press Left
        20 Rope Skips (4 DU)
        10 Pullups
        10 Pushups        
100 Rope Skips (20 DU)
 
SATURDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: REPS 30/20/10
Butt kickers
Gob squat
X walk (split reps)
Super man
Sit up
 
    20-30  Strength Lunge RTR Front Rack Reverse Lunges (ZOOM can do EMOM)
5 sets of 5R/5L Front Rack Reverse lunges. Have members try to increase weight every round.
Superset with 5/5 SIDE LUNGE NO WEIGHT
 
30-45 WOD    
15 min ASCENDING AMRAP add 3 reps every round
3 BOX JUMP (KX 20W/24M)
3/3 KB CLEANS R&L from the ground (KX 35W/53M)
3/3 KB OA SWING R&L (KX 35W/53M)

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