TXT PROGRAMMING 08/01/22-08/06/22 STRENGTH WEEK: #8

7/31/2022 0 Comments

TXT PROGRAMMING 08/01/22-08/06/22 STRENGTH WEEK: #8

TXT PROGRAMMING
08/01/22-08/06/22
STRENGTH WEEK: #8

MONDAY
   0-20   Isolated Mobility, Compound Mobility, Movement Patterning/Technique,

Warm Up:
5 min AMRAP
10 Side plank leg lift R
10 Side plank leg lift L
10 Plank Jack to tuck jump forward
10 jump jack

   20-30 Core:
Start with 1 min hollow hold

2 rounds 45/10
Ball Slam
Alternating Single leg V-up
KB sit up + Russian Twist
KB Dead bug

End with 1 min hollow hold

30-45    WOD:

5 Rounds for Time
250M ROW
10 HOLLOW BODY ROCKS
10 TRX TRICEP EXT
10 TRX BICEP CURL
10 BURPEE + PLANK JACK

TUESDAY
   0-20   Isolated Mobility, Compound Mobility, Movement Patterning/Technique,

Warm Up:
2 rounds 30 on/10 off
Good mornings (dowel or KB)
Sit out or grasshopper
Kb swing
Lateral Lunge


20-30 10 min EMOM Dbl Swing/ High Pull/ Snatch for 10 rounds
Have class perform 15 reps at the top of the minute every minute for 10 mins of:
       Dbl Swing/ High Pull/ Snatch

30-45   WOD:15 Min AMRAP
9 Box Jump
15 Ball Slams
21 Dbl Unders or 105 jump rope
250M Run or row


WEDNESDAY
   0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up
Warm Up :
REPS 20,12,4
superman
Hanging Scapular retraction
Leg lift with Ceiling Stomp
KB Deadbug

   20-30 Vertical Pull 10 MIN EMOMs

IN CLASS ROOM: split people up alternate rounds even & odd groups
EMOM ODD: Strict Pull-ups choose your skill set and do the recommended reps in the min.
5 strict pull-ups. And chin over bar hang for the remainder of the min. Or just hang.

EMOM EVEN:Hollow hold for the full min
For ZOOM class:
EMOM ODD: 15 Skull Crusher ….Then PLANK til min is over
EMOM EVEN: 5/5 Plank pull through …..Then HOLLOW HOLD til min is over

30-45   WOD choose the best version for your ability
15 Ascending AMRAP add 1 rep every round. Start at 3 reps.

Pull-up (or bent over row)
Dip (or skull crusher)
Sit-up
DBL KB Clean (KX 20w/35M)
50m/50m One ArmFarmer Carry

THURSDAY
   0-20   Isolated Mobility, Compound Mobility, Movement Patterning/Technique

Warm Up: 3 rounds 30on/10 off
Glute Bridge
X walk r & L
Jump squat

   20-30 Lunge 10 min cut off
RTR with DBL KB Suitcase carry lunge 5/5 each leg
Choose a small, medium & heavy weight. Do 3 sets on heavy weight.

30-45 WOD 3 rounds (18min) 1Min in each exercise
-Burpee
-Clean To Forward Lunge then swing switch to other side
-5R/5L Single Leg KB DL to Reverse Lunge (rest remainder of min)
-5R/5L KB Bulgarian Split Squats (rest remainder of min)
-TRX Jump Lunge
-Rest or Wall Sit

FRIDAY
       0-20   Isolated Mobility, Compound Mobility, Movement Patterning/Technique,
Warm Up:REPS 15/10/5
Band pull apart
SIDE VUP (FULL REPS ON EACH SIDE)
Goblet squat
SWIMMERS

   20-30 Vertical Press 10 min cutoff
5 x Superset
3R/3L OA Push Press
6 KB Gob Shoulder press
THEN
30 total Seated Strict shoulder press (choose a very light weight)

   30-45   WOD
3 Rounds:
50m/50m O.A. Waiter carry
5 Handstand Push-Ups or Pike Pushup
10 Renegade Row + Push Up
15 Snatch R
15 Snatch L
20 wall ball

SATURDAY
   0-20   Isolated Mobility, Compound Mobility, Movement Patterning/Technique

Warm Up: 5 MIN AMRAP
40 Mountain Climbers
30 Jumping Jacks
10 Sit Ups
5 inch worm burpees
10 Banded good mornings for hinge practice

   20-30 Core “Core Galore” 30 sec on 15 sec off of:
       One Arm Hover plank Right
   One Arm Hover Plank Left
       V ups
       Hipups Right
   Chinees
   Hipups Left
   Leg Lifts
       Plank With a knee lift (spiderman plank)
       Situps
       Hollow Body Rocks
       Bicycles
       Superman Rocks
       Mountain Climbers

30-45 WOD 15 min Ascending AMRAP ALL WITH DBL KB