TXT PROGRAMMING 06/07/21-06/12/21 STRENGTH WEEK: #8

TXT PROGRAMMING
06/07/21-06/12/21
STRENGTH WEEK: #8



MONDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 5 min AMRAP
10 touch jumps
10 trx row
5/5 scorpions
 
 
    20-30    Core: Core
8 rounds 20/10 sec hollow hold
Hollow Body rock
-THEN-
5 Min EMOM of...
10/10 Grasshoppers or sitouts
10 Burpees
 
30-45     WOD 3 rounds with 1 Min @each station
1 Pushup + 2 MTN Climber
KB Situp w/ kb bottoms up R
KB Situp w/ kb bottoms up R
Swimmers with kb held up
KB Goblet Thrusters
 
 
TUESDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 30/20/10
- SITUP
-OBLIQUE VUP (FULL REPS ON EACH SIDE)
-VUP
-SWIMMERS
  
20-30   Power Lift - DBL KB Chest Press RTR @ top KB’s 5 sets of 3 reps
((ZOOM 3 x Superset
3R/3L OA narrow Chest Press
 3R/3L GOB Chest press
THEN
60 total Pushups))
 
 
30-45    WOD: 
One time through FAST
30 Burpee/WallBalls (KX 12W/20M)
30/30 KB Snatch (KX 35W/53M)
30/30 Jump lunges
500 Rope Skips -OR-KX 100 DoubleUnders
  
 
WEDNESDAY
    0-20     Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 6 min EMOM
ODD: 30 mtn climbers + 5 pushups
EVEN: 30 bicycles + 5 squats   
 
    20-30   Vertical Pull  Split Row
RTR on the OA Split Row for 3/3 reps.  When they reach their max, have them repeat the top weight 5 more times.

((ZOOM 3 x Superset
3R/3L OA Bent Over Row
3R/3L OA KB SWING
THEN
60 GOB Bent over ROW))
 
30-45    WOD: 15 Min Amrap
9 Hanging Leg Raise
15 Bent over row + Over head KB Swing
21 Dbl Unders or 105 Jump Rope
27 Air Squats
250M Run or Row
  
THURSDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 5 min amrap
2 burpees + 1 lateral lunge r & L
30 butt kickers
10/10 single leg v-up
5 TRX Jump Squat
 
    20-30    Lunge RTR 3 Reps Clean + Rev. Lunge  on each side
Once at top weight do 5 sets of 3 reps on each side.  
 
(ZOOM 10 Min AMRAP Superset
15 total lunges R & L  (5 x around) Goblet 3 way lunge (Forward, Lateral, Reverse) 
 15 R/L Jump Lunge or Pulsing Lunge)
 
30-45  BENCHMARK WOD!!
Christa  Get as far through the list as you can in 20 minutes, seriously cut them off at 20 minutes!
5/5 Weighted Jump Lunges (KX 20W, 35M)
20 Wall Ball (KX 12W/20M)
15/15 Snatch (KX 35W/ 53M)
40 Pushups (KX Chest to Ground)
50 Burpees (KX Chest To Ground On Every Rep)
40 Pushups (KX Chest to Ground)
15/15Snatch (KX 35W/ 53M)
20 Wall Ball(KX 12W/20M)
5/5 Weighted Jump Lunges(KX 20W, 35M)
  
FRIDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up 2 rounds
5 hindu pushups
10 jump jacks
10 ball slams
250m run
 
    20-30    Vertical Press RTR with 3/3 Alternating Strict Press They should work up through  at least 3 sets of kettlebells before reaching their heaviest 3/3 reps of alt. Strict press. Then 
5 sets of 3/3 reps at top weight kettlebells rest at tops 30 sec between sets. 
 
(ZOOM: 3 sets of 15 reps per arm KB Strict press)
 
    30-45    15 MIN Death By Burpee THRUSTERS!! - Do one set of burpee Thrusters at the top of each minute for 15 minutes and increase each set by 1 rep until you aren't able to make it in the 1 minute. Once you can’t make it anymore, work back down.
(EXAMPLE: 1 rep, 2 reps, 3,4,5,6,7,8 FAIL, 7, 6, 5, 4,3,2,1 work back up.)
 
SATURDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 3 rounds
10 wall ball
5 box jump
30 jump rope
250m Row
 
    20-30    Core : AS FAST AS POSSIBLE
10-9-8-7-6-5-4-3-2-1x  sit-ups 
1-2-3-4-5-6-7-8-9-10x  Superman
10-9-8-7-6-5-4-3-2-1x T2B or V-UP
 
30-45 WOD: THE ALBERT BENCHMARK    *!NEW BENCHMARK!*
16 min EMOM 
EVEN MIN: 5 REPS DBL KB SWING + HIGHPULL + SNATCH
ODD MIN:  10 BALL SLAM

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