TXT PROGRAMMING 06/01/20-06/06/20 STRENGTH WEEK: #5

TXT STRENGTH WEEK 5
TXT PROGRAMMING
06/01/20-06/06/20
STRENGTH WEEK: #5



MONDAY - 
0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up
8 Min AMRAP
10 R/L Tall Plank Knee Drive to Straight Leg Extension (stay on one side)
10 total Down Dog to Lunge Step Up
10 total Double Pulse Squat to Tuck Jump (Or squat jump)
1 lap/down & back Crawl (keep hips low)
 
    20-30  Strength Horizontal Pull
    30 Close Grip KB Bent Over Row
    
45/15sec x 3
    KB Drag (start in hike position, keep hips low, drag KB, then shuffle back)
    Lawn Mower Row - R
    Lawn Mower Row - L
    KB Swing High Pull (both hands on bell)
    
30 Close Grip Bent Over Row
    
30-45     WOD 
15 Min AMRAP
10 R/L KB Rotational Press to Opposite Knee Drive
10 Total (count your jumps) Side DL to jump to other side DL
20 Alt Single Arm Plank Jacks
10 total KB swing, to OH swing 
 
 
TUESDAY - 
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up
35/10 sec x 3
Standing Squat Clam Shell - R
Standing Squat Clam Shell - L
Double Squat, Double Rev Lunge
Grass Hoppa
  
20-30  SQUAT Strength
10 min AMRAP
5 R/L SA Squat
5 KB OH Squat (or no KB, use dowel/towel instead)
10 180 º Jump Squat
2 Spinal Rock to Pulse Squat
 
30-45    WOD
3-5 Rounds
10 R/L Snatch to curtsey lunge (lunge back with same side as KB)
20 total (count your press) KB russian twist w/ press
5 R/L Alt Forward lunge w/ KB pass & clean (pass KB under forward leg, clean up to other side)
10 Push up to kick up (or push up to down dog)
 
  
 
WEDNESDAY 
    0-15     Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 3 rounds 30/10
Lateral High knees
Butt kickers + Arm swings across front
Sit up   
Inch worms
 
    15-25    Strength Horizontal Press (KB CHEST PRESS) 
10 min AMRAP
5/5 One Arm KB Chest press
10 Hips Elevated KB Pullovers
10 Goblet chest press
 
25-45    WOD 10 rounds
50 MTN CLIMBER
10/10 Lawn Mower Row
20 PUSHUP
30 SQUAT (body weight)
50 Jumping jacks
  
THURSDAY 
    0-10    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 3 rounds
10 Dead bug
10 Bird dog
5 boot strapper
10 Seal jacks
10 KB Swing
    10-30  CORE Strength 3 ROUNDS 1 min on each (no rest)

• Bicycle
  
• Leg scissors (up/down)
  
• Sit up russian twist
  
• KB Dead Bug
  
• Leg scissors lateral
  

 
30-45  WOD 15 Min AMRAP
1 min High knees
10 Reverse plank leg lift
20 Thruster
30 Frog Hop
40 Sit up
50 KB SWING
  
FRIDAY 
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique
 
Warm Up: AMRAP
40 mountain climbers total
20 Glute Bridges
10/10 Alternating side lunges
10 Inch worm burpees
 
 
    20-30    Strength Power lift Deadlift
10MIN EMOM
ODD: 5R/5L Single Leg Deadlift, then hollow body hold the rest of the min
EVEN: 10 Heavy Sumo DL, then plank the rest of the min
 
           30-45    WOD Tricia’s Peachmark (Covid Edition) 30min Cut Off 
22 jump squats every 5 mins***
22 Goblet Squats (pause at the bottom 3 sec)
22/22 Weighted Lunges 
22/22 Foot Elevated SL Glute Bridge
22/22 Bulgarian split squats
22/22 Kneeling Step Ups (weight Optional)
22/22 Switchblades (weight Optional)
22 Heavy Deadlifts
22 Sumo Deadlifts
22 dead swings or kettlebell swings
22 v ups
 
***switchblades https://www.instagram.com/p/ByrcOtagHeQ/?igshid=1lyh927puhfmt
First exercise in the video
 
             
SATURDAY 
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique
 
Warm Up: 30on/10off x3 
Jumping Jacks
Snow angels 
Plank to T
Serratus push up to pike 
 
 
    20-30  Strength Vertical Pull
10min AMRAP                    
10 Prone Towel Pulls     https://youtu.be/_qjBvQ9F4kw
10 Back Widows.           https://youtu.be/mjnseqLiVXM
10/10 Plank Row
 
30-45 WOD 20min Cutoff
3 Sets of Burpee 21’s
-7 Sprawls
-7 Jump Squats 
-7 Push Ups
 
 -THEN AMRAP-
 
5 Superman to V Up
5/5 Sit Outs
5 Wall Walks
5/5 Forward/Side/Reverse Lunge
 
 

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