TXT PROGRAMMING 07/26/21-07/31/21 STRENGTH WEEK: #5

TXT PROGRAMMING
07/26/21-07/31/21
STRENGTH WEEK: #5



MONDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up3 rounds
5 hindu pushup
10 sit ups
20 spider planks
10 gob chest press
 
    20-30  Strength Horizontal Pull Work On One Of The Exercises For 10 Minutes Run The Rack
(really focus on getting them to the next level safely)
    BEGINNER - One Arm Row Place Other Hand On Wall For Support (Goal Is 3 Slow Reps To Bottom)
    INTERMEDIATE - One Arm Split Row (Goal Is 5 sets of 5 Reps With 30lb Women/50lb Men)
    EXPERT - One Arm 2 Kettlebell Row (Goal Is 5 sets of 5 Reps With 2-30lb Women/2-50lb Men)
 
30-45     WOD 
4 rounds
250M Run
10 Burpee DBL KB Deadlift (KX 42W//60M)
-------------------------
4 Rounds 
10 Seat Arnold Press https://www.youtube.com/watch?v=UKZ26JO_zvY
15 Bicep Curl
10 Dips
10 Skull Crusher https://www.youtube.com/watch?v=mopX4Tn-RvE
-------------------------
8 Rounds
12 Alt. V-up Sit-up 
10 sec hollow hold
 
 
 
 
 
TUESDAY
    0-10    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 15,10,5
X walk
10 squat jacks
10 leg lift
10 over the shoulder ball throw
  
10-20  SQUAT Strength Run the rack on the Squat for 5 reps
(really focus on getting them to the next level safely)
    BEGINNER - Goblet Squat (Goal Is 5 Deep Reps With 30lb Women/ 50lb Men)
    INTERMEDIATE - Double Kettlebell Front Squat (Goal Is 5 Deep Reps With 2-30lb Women/2-50lb Men)
    EXPERT - One Leg Squat (Goal Is 1 Deep Rep With 2-30lb Women/2-50lb Men)
 
20-45    WOD: Partner rep chipper (every 5 min run 250m) Circuit through exercises
60-50-40-30-20 CAL Row (share the rower chip away at calories) 
30-25-20-15-10 Burpees over KB (split reps) (face the kb and jump forwards over it then turn around)
30-25-20-15-10 DBL KB Thruster (KX 25W//40M) (split reps)
10-8-6-4-2 DBL KB 50M farmer carry LAP (split laps)
 
ZOOM: Circuit through exercises
SOLO CHIPPER (every 5 min do 1 min of 5 jump jack + 5 touch jump)
30-25-20-15-10 Bent over row + KB OH Swing
15-13-11-9-7 Burpees over KB (face the kb and jump forwards over it then turn around)
30-25-20-15-10 Goblet Thruster (KX 25W//40M) 
5-4-3-2-1 KB 50M LAP farmer carry 
 
  
 
WEDNESDAY
    0-10     Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 8 rounds 20/10 alternate between the two exercises
Touch jump 
TRX ROW or kb bent over row     
 
    10-20    Strength Horizontal Press 10 min AMRAP with Partner
Have everyone partner up for the ladder pushup. Partner A does 2 pushups then Partner B does 2. Then Partner A does 4 and B does 4. Move up in reps each set by 2 until you can’t complete the set. Then restart back at the beginning. If they can get to 10 reps it’s time to move up in difficulty.
(really focus on getting them to the next level safely)
    BEGINNER - Kneeling Pushups (Get them to chest to ground before moving on)
INTERMEDIATE - Pushups (Get them to chest to ground before moving on)
    EXPERT - TRX Pushups (Make it deep and keep the handles low to the ground)
 
20-45    WOD ADD an exercise each round :) (ZOOM rower = Bent over row + KB OH Swing)
10 DBL KB Chest Press (KX 20W/35M)
-------------------------------------
20 DBL Under  (100 Jump Rope Or 50 jump jack)
10 DBL KB Chest Press (KX 20W/35M)
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30 DBL KB Swing Clean (KX 20W/35M)
20 DBL Under  (100 Jump Rope Or 50 jump jack)
10 DBL KB Chest Press (KX 20W/35M)
----------------------------------------
40 Cal on rower
30 DBL KB Swing Clean (KX 20W/35M)
20 DBL Under (100 Jump Rope Or 50 jump jack)
10 DBL KB Chest Press (KX 20W/35M)
---------------------------------------
50 KB swing (KX 35W/53M)
40 Cal on rower
30 DBL KB Swing Clean (KX 20W/35M)
20 DBL Under  (100 Jump Rope Or 50 jump jack)
10 DBL KB Chest Press (KX 20W/35M)
----------------------------------------
600M Run
50 KB swing (KX 35W/53M)
40 Cal on rower
30 DBL KB Swing Clean (KX 20W/35M)
20 DBL Under  (100 Jump Rope Or 50 jump jack)
10 DBL KB Chest Press (KX 20W/35M)
-------------------------------------------
70/70 Russian Twist (KX 15W/30M)
600M Run
50 KB swing (KX 35W/53M)
40 Cal on rower
30 DBL KB Swing Clean (KX 20W/35M)
20 DBL Under (100 Jump Rope Or 50 jump jack)
10 DBL KB Chest Press (KX 20W/35M)
  
THURSDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up 2 rounds
5 inch worm scorpion
5 iron cross
5 pike toe touch
20 bicycles
10 legs up toe touch
 
    20-30  CORE Strength: 10 min cutoff
Perform a set close to failure of one of the following variations of the hanging leg raise. You should be able to get 3-5 sets in. (Progress to the next exercise when they can do 3 or more sets of 10 reps)
BEGINNER - Hanging Knee Raises
INTERMEDIATE - Hanging Knees To Elbows
ADVANCED - Hanging Toes To Bar (no kipping)
ZOOM - 10 sets of 10 reps slow controlled v-ups
 
30-45  WOD: Bodyweight metcon (FOR TIME)
15 Burpees
20 Sit ups
30 DBL Unders (150 Jump Rope ZOOM 30/30 Mtn Climber)
30 Burpees
40 Situps
60 DBL Unders (300 Jump Rope ZOOM 60/60 Mtn Climber)
45 Burpees
80 Situps
120 DBL Unders (600 Jump Rope ZOOM 120/120 Mtn Climber)
  
FRIDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up:  3 rounds
10 kb good morning
10 kb swing
10 squat halo
10 plank hip tap
 
    20-30    Strength: Run The Rack For 10 Minutes Perform 10 Reps Each
(really focus on getting them to the next level safely)
    BEGINNER - Kettlebell Swings Two Hands One Bell (Goal is 50lbs men, 30lb women)
    INTERMEDIATE - Double Kettlebell Swings (Goal Is 2-50lb men, 2-30lb women)
    EXPERT - Double Kettlebell Snatch (Goal Is 2-50lb men, 2-30lb women)
 
    30-45    WOD Descending reps
10-9-8-7-6-5-4-3-2-1
KB Swing (KX 35W/53M)
T2B or V-up
Goblet Squat (KX 35W/53M)
Box Jump
Dips
400M RUN or ROW (Never changes) (ZOOM: 2 Min 30 Mtn climber + 30 Bicycle til time is up.)
 
SATURDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 3 rounds 30/10 
Burpee lunge
Long jump shuffle back
Plank shoulder tap
 
    20-30  Strength Vertical Pull Work On One Of The Exercises For 10 Minutes
(really focus on getting them to the next level safely)
    BEGINNER - Pullup Negatives (Goal Is 3 Slow Reps To Bottom)
    INTERMEDIATE - Bodyweight Pullups (Goal Is 5 Reps For 5 Sets)
    EXPERT - Weighted Pullup (Max Weight For 1 Rep Goal Is 2-30lb Women/2-50lb Men)
 
30-45 WOD    X=5 Strict pullups
25 DBL KB Push Press (KX 25W//40M)
X
25 H.R.Pushups
X
25 Sit Ups
X
25 Burpees
X
25 DBL KB Chest press  (KX 25W//40M)
X
25 Burpees
X
25 Sit ups
X
25 H.R. Pushups 
X
25 DBL KB Push Press (KX 25W//40M)