TXT PROGRAMMING 07/20/20-07/25/20 STRENGTH WEEK: #2

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MONDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
 
Warm Up
8mins 
10/10 Plank toe taps
10/10 pulsing lunge 
10/10 side plank leg lift
 
    20-30   Horizontal Press Strength 
35/15 x 3
Reverse push up
Chest press R
Chest press L
Push up to T 
 
30-45     WOD 
15 min AMRAP
3 SA swing, 3 clean, 3 reverse lunge, 
                3 rotational press R side
3 swing, 3 clean, 3 reverse lunge, 
                  3 rotational  press L side
3 burpee tuck jump
3 rolling vups R/L
 
 
TUESDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
 
Warm Up
6 min EMOM
5 ab rockers
5 leg lifts
10/10 mnt climbers
(squats for remainder if time)
  
20-30  CORE Strength
10 min AMRAP
10 Single side bicycle R (slow & controlled, emphasis rotation)
10 Single side bicycle L
10 R/L Sprinter sit ups 
10 Elbow plank lift & rotate
10 Ceiling stomps
 
30-45    WOD
15 Min AMRAP
5 Half get up R
5 Half get up L
8 KB wood chop R
8 KB wood chop L
10 KB coffin sit up 
  
 
WEDNESDAY
    0-20     Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
 
Warm Up   
35 on/15 off x 2
Alternating Plank to surfer pop up 
Alternating Leg lift w/ twist
SLDL w/ hop (bodyweight) R
SLDL w/ hop (bodyweight) L
 
 
    20-30    POWER LIFT Strength
Ascending 10 min AMRAP 1, 2, 3, 4...
SLDL, Clean, Snatch R
SLDL, clean, Snatch L
Kickstand Deadlift R
Kickstand DL L
KB clean to squat (both hands on bell)
 
 
 
30-45    WOD 20-16-12-8-4 (15- 20 mins)
KB Deadlift with 180° hop (or step over)
SA Swing high pull R/L
KB Jump squat to burpee
KB full extension
 
  
THURSDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 3 rounds
10 squats
10 lunges
5 inch worms
5 pushups
5 hollowrocks
 
    20-30    Vertical Pull Strength 10 min cutoff
REPS 10/15/20/15/10
PULLUP OR TRX ROW OR LAWN MOWER STANCE NORTH/SOUTH
SNATCH R
SNATCH L
30-45  WOD: 3 rounds (circuit through the EMOMs should take 18 min 
2min EMOM
10 BOX JUMP or 5/5 BENCH STEP UPS
10 WALL BALL or 10 THRUSTER
 
2 min EMOM
3 PUSH UP + WALL WALK
10 Kettlebell  Dead drag
 
2 min EMOM
3 Burpee snatch R
3 Burpee snatch L
3/3 single leg glute bridge
  
FRIDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique
 
Warm Up:
20 Air Squats
15 Plank Jacks
5/5 Plank Step Up 
5/5 Windshield Wipers
 
 
    20-30    LUNGE Strength 10MIN EMOM
Odd: 5/5 Walking lunge then Plank
EVEN: 5/5 Bulgarian split Squat then static squat
 
    30-45    WOD 16min
-Buy In 30 Sec. Jump Squats-
 
15min
10 Sumo/Side Lunge R&L
5 Squat Halo R/L
10/10 Weighted Step Up
5 Burpee w/ Double Swing
10/10Split Squats or Pistol Squats
 
-Buy Out 30 Sec. Jump Squats-
 
SATURDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique,
 
Warm Up: 30/10x 3
Serratus Push Ups
Plank Alt. Reach
Reverse plank hold
Hollow body hold
 
 
    20-30    Vertical Press Strength 10 min add 1 rep every round :)
5 R/L SA Strict Press 
10 KB press w/ Tricep Ext
 
WOD: 15 Min AMRAP
 
5 Swing/ High Pull/ OH Swing
10 Sit Up and Press
5R/5L Pike KB Reach
10 Chest Press w/ Tricep Ext
5/5 Sit Outs
250 run or 1 min KB SWING