TXT PROGRAMMING 06/20/20-06/27/20 STRENGTH WEEK: #8

TXT PROGRAMMING
06/20/20-06/27/20
STRENGTH WEEK: #8



MONDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
 
Warm Up
8 min AMRAP
10 Side plank leg lift R
10 Side plank leg lift L
10 Squat to Double reverse lunge (R/L)
10 Plank Jack to tuck
 
    20-30    Core
1 min plank
 
45/15 x2 
KB v-up
Single leg KB V-up
KB ab rocker w/ OH press 
Elbow plank hip lift & rotation
 
1 min plank
 
30-45     WOD 
15 min ASCENDING AMRAP
1, 2, 3, 4, 5….
SA swing, high pull, snatch R/L
SA dead lift, to clean R/L
Squat, clean, squat (both hands on bell)
10  KB sit ups (reps don’t change)
2 Burpee tuck jumps (reps don’t change)
 
 
TUESDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
 
Warm Up
40/15 x2 
Good mornings (dowel or KB)
Sit out to bridge
Knee huggers
Lateral Lunge to hop
 
  
20-30   Power Lift - Swing & Dead Lift
10 Min AMRAP
5 R/L SA KB swing
10 Sumo DL
5 R/L SA DL (bell is on outside of leg)
10 KB Dead Swing
10 OH KB Swing
 
30-45    WOD:
15 min AMRAP
10 Alternating Plank, step up to lunge, to KB OH press
10 Squat w/ chest press 
5/5 SA DL to KB high pull
10 Jumping Jack with tuck jump
  
 
WEDNESDAY
    0-20     Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up   
Warm Up :
REPS 20,16,12,8,4
superman
Bird dog
DBL Leg lift with Ceiling Stomp  
Deadbug
 
    20-30   Vertical Pull 10 MIN EMOMs
ZOOM:
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: pullup or TRX Row 
EMOM EVEN:Plank shoulder taps 
 
30-45    WOD
3 rounds for time
5 wall walks
1/1 TGU
5/5 TSU
15 Skull Crushers
  
THURSDAY 
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique
 
Warm Up 30on/10off x3
Glute Bridge
R/L Donkeys
R/L Clams
 
    20-30   Lunge AMRAP 10min 
10R/10L Single Leg DL to Reverse Lunge
10 Jump Squat to Jump Lunge R/L
 
30-45  WOD 3 rounds (18min)
1Min in each exercise
-Burpee 
-Alternating Clean To Forward Lunge
-Swing to Swing Squat
-5R/5L Bulgarian Split Squats 
-Alternating Single Arm Swing
-Rest or Plank
 
  
FRIDAY
        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    Vertical Press 10 min cutoff
3 x Superset
3R/3L OA Push Press
3R/3L KB BENT PRESS 
THEN
60 total Strict press

 
    30-45    WOD 
4 Rounds:
30sec R/ 30 sec L Farmer Carry hold
10 Overhead KB Swing
1 min Superman Rock
10 KB Sit-ups to Russian twists
30 sec R/30 sec L O.A. Waiter carry Hold
10/10 Lateral leg lifts over KB 
 
 
SATURDAY 
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique
 
Warm Up: 8-10MIN AMRAP
40 Mountain Climbers
30 Jumping Jacks
20 Sit Ups
10 inch worm burpees
 
 
    20-30    Core 30/20/10 10min 
V-Up
R/L Side V-Up
Single Leg V-Up
 
30-45 WOD    CHIPPER!!! 15-20min cutoff
10 Spinal rock burpee or hollow rock then burpee
20 Sit Outs
30 Russian Twist with Press (count the press)
40 Weighted Sit Ups
50 Plank Jacks
60 (30/30) Windshield Wipers
70 (35/35) Leg Lift with twist 
80 (40/40) Jump Lunges
90 KB Swings
100 Touch Jumps

​