TXT PROGRAMMING 08/02/21-08/07/21 STRENGTH WEEK: #6

TXT PROGRAMMING
08/02/21-08/07/21
STRENGTH WEEK: #6
MONDAY
    0-10Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 5 MIN AMRAP
10 squat with wall ball under butt (butt must touch ball and keep chest up)
5/5 superman/hollow swing on bar (learning how to kip)
10 Plank shoulder tap
5/5 One Arm KB Swing
 
    10-15  Strength Squat
8 minute EMOM (Every Minute On the Minute)
5 DBL or Single KB Heavy Squats with 1 sec pause at bottom (start on challenging weight try for butt touching wall ball depth.)
**have your class warm up their squats first and find their ideal weight before you start your EMOM. Incorporate some dowel work and body weight squats into your warm up**
 
15-45+     WOD(For Time)
BUY IN: 50 Renegade Row with Push up
---
then:
6 rounds:
6 R/6 L Snatches KX 35W/53M
6 Goblet Squats (same weight as snatch, butt must touch wall ball)
6 Toes to Bar (or V-up Scale to appropriate skill level)
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BUY OUT:  500m RUN or 500m row
 
 
TUESDAY
    0-10    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 3 rounds 30sec on each, no rest quick transition 
TRX ROW
TRX PUSHUP focus on squeezing pecs at top of press
KB SKULL CRUSHER light weight
Hanging from bar packing shoulders to practice engaging lats
  
10-25  Strength Horizontal Press 15 min cutoff
DBL KB Chest Press hips elevated
5 sets x 5 reps
Increase 5-15lbs off last weeks 5x5
 
Feet Elevated DBL KB Chest press
3 sets x 12 reps
 
25-45    WOD
CHIPPER!!  chip away at it IN ANY ORDER YOU CHOOSE hooray! Try to move from one thing to the next to minimize time wastage and maximize working time.
(20 MIN TIME CAP)
1 round
10 Handstand push-ups (or practice kicking up to handstand) or pike pushup
20 hanging Knees to elbows  or Toes to bar OR Vup
30 Burpees
40 Box Overs
25/25 Kb High Pull swing (KX 25W/40M)
60 calorie row
70 Pull up
80 Sit-ups
45/45 Goblet lunge (KX 35W/53M)
100 Double-unders or 500 Rope skips
  
 
WEDNESDAY
    0-20     Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 3 Rounds
5/5 stacking plank
10 deadbug
10 bird dog
Short run 
 
    20-30    Core Strength : Core Circuit
4 Rounds (30 seconds exercise, 10 seconds rest)
Hanging Leg Raises (slow) or Slow Leg lift 
V-up + situp
Hollow hold
Wall Ball Sit-ups
 
 
30-45    WOD
3 Rounds. 1 minute per exercise. Perform as a circuit.
-Jump Rope (good opportunity to practice DU)
-Sumo Deadlift High Pull (KX DBL 25W/DBL 53M)
-Wall walk or Inchworm +pushup
-Fast Ball Slams (KX 15W/30M)
-Reverse plank Hold
  
THURSDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 3 rounds
10 dowel shoulder press
5 hindu pushup
10 squat halo
10 KB Swing
20 jump rope
 
    20-30  Strength Power Lift
DBL KB Strict Press
5 sets x 5 reps
Increase off last weeks 5x5 5-15lbs
 
DBL KB Front Rack Carry
3 sets x 20 sec on 10 sec off
 
30-45  WOD
  4 Rounds of
50m/50m OA WAITER CARRY (KX 35W/53M)
20 WALL BALL (KX 14W/20M) (squat deep hip crease below knees + chest up, KX Height 9’W//10'M) 
5/5 KB SNATCH (KX 35W/53M)
 
FINISHER: 30 BURPEES (Strict plank burpees with perfect form)
 
FRIDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 5 min AMRAP
10 Good mornings with dowel on spine
10 banded pull apart
10 banded lat pulldown
10 KB supine pullovers
 
    20-30    Strength Vertical Pull
Strict pull up
3 sets x 15 reps
 
Banded Tricep Extension
3 sets x 15 reps
 
    30-45    WOD 
Get As Far As You Can Through The List In 15 Minutes (Cut Off At 15 Min)
        100 Jump Rope (20 DU)
        50 Over head KB Swings  (KX 35W/53M)
        80 Jump Rope (16 DU)
        40 High Pulls Right  (KX 35W/53M)
        40 High Pulls Left
        60 Jump Rope (12 DU)
        30 Swings Right  (KX 35W/53M)
        30 Swings Left
        40 Jump Rope (8 DU)
        20 Bottoms up press Right  (KX 20W/35M)
        20 Bottoms up press Left
        20 Jump Rope (4 DU)
        10 Pullups
        10 Pushups        
100 Jump Rope (20 DU)
 
SATURDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 2 rounds 30sec on /05 sc off
Alt box step up
Alt Foot elevated single leg glute bridge
X walk
 
 
    20-30  Strength Lunge Front Rack Reverse Lunges
RTR with 5/5 rev lunge. At top weight complete 5 sets of 5R/5L Front Rack Reverse lunges.
 
30-45 WOD    
15 min ASCENDING AMRAP add 3 reps every round
3 BOX JUMP (KX 20W/24M)
3/3 KB CLEANS from the ground (KX 35W/53M)
3/3 KB OA SWING (KX 35W/53M)
3 CAL ROW (add 3 calories every round)