TXT PROGRAMMING 05/31/21-06/05/21 STRENGTH WEEK: #7

7 TXT STRENGTH WEEK 7
TXT PROGRAMMING
05/31/21-06/05/21
STRENGTH WEEK: #7



MONDAY
    0-10    BASIC MOBILITY & DOWELS (5 MIN)
SPECIFIC WARM-UP
30/10 2 rounds
Scapular Push up
High knees
Side shuffle, sprawl, side shuffle, sprawl 
Alt Beast bird dog

THE MURPH
Buy in: 1 mile run or 1609 meters Row
 
10 rounds
10 pullups 
20 pushups
30 squats
 
Buy out: 1 mile run or 1609 meters Row
 
 
TUESDAY
    0-15    BASIC MOBILITY & DOWELS (5 MIN)
SPECIFIC WARM-UP:
3 Rounds
10 V-Up to R/L Side V-Up
10 Leg lift and stomp
5/5 Circle crunch
 
15-25 STRENGTH Core
TABATA 8 rounds 20 on 10 sec plank of
-Side plank hip lifts
&
8 rounds 20 on 10 sec hollow body hold
-Side V-up: http://youtu.be/gxBOxA2OMgU
 
25-45 WOD: 
5 rounds 20 min cutoff
8 Burpee 
8 Sit out R/L
8 DBL KB Bent over row
4/4 Snatch R/L
4/4 DBL KB Reverse Lunge
  
 
WEDNESDAY
    0-20    BASIC MOBILITY & DOWELS (5 MIN)
SPECIFIC WARM-UP: 3 Rounds
20 Jumping Jacks
10 Burpee NO Push Up
20 Plank Jacks
10 Skaters
 
20-30 STRENGTH 10 min KB DEADLIFT & HEAVY SWING
R.T.R (run the rack)
5 reps KB DEADLIFT
After each deadlift stay on the same designated heavyweight KB and swing 10 reps.  
Then move up to the next kb. When you get to heaviest go back to the beginning and R.T.R again.
 
30-45 WOD: PARTNER UP! 15 min AMRAP with Ascending reps
ADD 1 rep every round
PARTNER does situps while waiting to go
1 KB  ONE LEG DEADLIFT R
1 KB SWING CLEANS R
1 KB STRICT PRESS R
THEN PARTNER GOES on Right arm
1 KB  ONE LEG DEADLIFT L
1 KB SWING CLEANS L
1 KB STRICT PRESS L
THEN PARTNER GOES on Left arm
 
 
(Switch partners when switching arms)
  
THURSDAY
    0-15    BASIC MOBILITY & DOWELS (5 MIN)
SPECIFIC WARM-UP: 3x 30on/10off
Glute Bridges
Inch worm burpees
Hollow body rocks
High knees side to side
 
15-30  STRENGTH 10 min PARTNER PULL UPS!
CHOOSE to add reps or add weight
Starting at 1 pullup go up to 10 & back to 1. If they are adding weight stay at 3 reps.
(PARTNER PRACTICES HANDSTAND WHILE WAITING)
Before wod complete 10 Burpee pullups and one run.
 (zoom starting with 1 OH SWING superset with 10 kb up and over, go up to 10 OH SWING & back to 1)
 
30-45 WOD:
10 Rounds 45 sec on 15 sec off Alternate between to two exercises
-SEATED DBL KB STRICT PRESS or HANDSTAND PUSHUP or PIKE PUSHUP
-Strict Pullup (ZOOM DEAD SWING)
 
5 Min AMRAP
5 Burpee Box Jumps
10 Ball Slam (ZOOM KB Thruster)
 
FRIDAY
    0-10    BASIC MOBILITY & DOWELS (5 MIN)
SPECIFIC WARM-UP
5min AMRAP 
5/5 alt. Knee huggers (on back to sit up position)
5/5 Elbow plank w/ hip rotation 
5/5 Lunge w/ kb rotation
2 lateral lunge burpee (burpee w/ 2 lat lunge @ top)
 
10-25 STRENGTH LUNGE
R.T.R DBL KB LUNGE
LUNGE WITH WEIGHT ACROSS ROOM. PUT DOWN WEIGHT. Reverse lunge back to other side of room and pick up next heaviest weights. When you get to your heaviest weight stay at the weight and continue to lunge. Till time is up.
 
25-45 BENCH MARK WOD!:
Lisa 20 minute AMRAP
 
Beginner
 
20 V ups legs up knees bent hands to toes
 
20 Swings (Two hands one kettlebell) 15+lb Women 20+lb Men
 
20 Squats to parallel position (top of knee higher than crease of hip
 
Run 250m
 
Intermediate
 
20 V ups legs stay up hands to toes
 
20 Swings (Two hands one kettlebell) 35lb Women 53lb Men
 
20 Alternating Lunges Total(Back Knee Kisses Ground)
 
Run 250m
 
Advanced
 
20 V ups full extension hands to toes
 
20 Swings (Two hands one kettlebell) 53lb Women 70+lb Men
 
20 Jump Lunges Total(Back Knee Kisses Ground)
 
Run 250m
 
SATURDAY
0-10    BASIC MOBILITY & DOWELS (5 MIN)
SPECIFIC WARM-UP: 
REPS 10-14-18-22
Pike pushup
Reverse plank leg lift
Squat jacks
 
10-30 STRENGTH: Press (H)
3 rounds
30 sec plank hold
30 sec pushup
 
10 min Form a circle. Moving clockwise around the circle. One person goes at a time.  
Each person does 10 DBL KB CHEST PRESS and holds reverse plank or hollow body hold till it is their turn again.
If one person falls from plank everyone does 2 inch worms. Then resume.
 
30-45 WOD: for your best time! (15 min cut off)
3 rounds
10 single leg deadlift R
10 pushups
10 single leg deadlift L
10 pushups
1 TGU R
10 pushups
1 TGU L
50m DBL KB Waiter Carry
  
 

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