TXT PROGRAMMING 08/08/22-08/13/22 STRENGTH WEEK: #9

TXT PROGRAMMING
08/08/22-08/13/22
STRENGTH WEEK: #9



MONDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 3 ROUNDS 30 SEC ON// 10 SEC OFF

• Hindu push up
  
• KB SIT UP AND OVER HEAD PRESS
  
• PLANK HIP TAPS
  

  
15-25   Power Lift - Run The Rack For 10 Minutes Perform 5 Reps Each
(really focus on getting them to the next level safely) 

5 sets of 5 reps at top weight
    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)
 
25-45    WOD 25min cutoff
*THE SUBE*
20MIN CUTOFF
GUIDELINES
X = cardio 
BEG: 50 jump jack, INT: 75 jump rope, ADV: 25 DBL UNDER
WOD:
X
10 thrusters (B w15/m25)  (I w 20/ m35)(A w30+/m40+)
X
20 push ups 
X
30 goblet squats (B w20/m30) (I w25/m40)(A w35+/m50+)
X
40 bicycles (per leg)
X
50 SNATCH (25 R, 25 L) (B w15/m20)(I w20/m35)(A w30+/m40+)
X
40 bicycles (per leg)
X
30 goblet squats 
X
20 push ups 
X
10 thrusters 
X
 
 
TUESDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up:
7 minute EMOM (Every Minute On the Minute)
1 spinal rock
3 Squats
5 Sprawls
  
20-30   Horizontal Pull: Work On One Of The Exercises For 10 Minutes
(really focus on getting them to the next level safely) 
RTR with 5 reps on each side do 5 sets of 5 reps on each side at top weight.
 
    BEGINNER - One Arm Row Place Other Hand On Wall For Support (Goal Is 5 Slow Reps To Bottom)
INTERMEDIATE - One Arm Lawn Mower Row (Goal Is 5 Reps With 30lb Women/50lb Men)
EXPERT - One Arm ROW balancing on one leg (Goal Is 5 Reps With +30lb Women/ +50lb Men)
 
30-45    WOD: 1 time through


50 KB SWING (KX 35W/53M)
50 TRX ROW

30 Hollow Body Rock

40 KB SWING
40R/40L Leg Lift with Hip Twist 

30 Hollow Body Rock

30 KB SWING
30 V-up

30 Hollow Body Rock

20 KB SWING
20 Box Jumps

30 Hollow Body Rock

10 KB SWING
10 Pull Up

30 Hollow Body Rock
 
  
 
WEDNESDAY
    0-20     Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up   
2 Rounds 20 on/10 off 
High Knees to Push up
Alternating Reverse lunge to Leg lift
Glute Bridge Hold + KB Pull Over
Grass Hoppa
 
 
    20-30    Lunge - 10 min Work on partner walking lunges. Have partner A lunge across the room and back. B: rests and then switch. RTR til you get to top weight.
BEGINNER - Bodyweight or Goblet Lunges
INTERMEDIATE - Double Kettlebell Racked Or Suitcase Lunges
EXPERT - One Or Two Arm Overhead Lunges
 
30-45  WOD
5 Min AMRAP
5/5 Forward Lunge
10 Ball Slam
5/5 Rolling V-ups
 
5 Min AMRAP
5/5 Goblet Lateral Lunge
10 Wall Ball 
50M Short Run
 
5 Min AMRAP
10 KB Sumo Squat
10 Dead Swing
5 Burpee
 
  
THURSDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up:
BEFORE: 30 sec hollow hold
2 rounds
10/10 OBLIQUE VUP (FULL REPS ON EACH SIDE)
5 VUP
10 SWIMMERS
AFTER: 30 sec plank hold
 
    20-30   Horizontal Press 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)
 
30-45  WOD: 3 rounds for time
5 wall walks or 5 inchworm + Pushup
1/1 TGU
5/5 TSU
15 Skull Crushers
250m RUN
  
FRIDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique,
WARM UP 2 Rounds 30 sec on/ 10 sec off 
Plank Step up to Lunge
Spider plank
Surrender squat w/ Knee Drive
Bicycles
 
    20-30    Core
10 min AMRAP
10/10 Reverse Plank w/ Leg Lift 
10/10 Elbow Plank w/ forward reach
10 KB Full Extension (Hands & Feet never touch the ground) 
10 Plank Jack w/ Mountain Climber
 
30-45     WOD Martha BENCHMARK
3 ROUNDS 
40 seconds on 20 seconds off. 
CIRCUIT THROUGH EXERCISES

Count total reps of every exercise to score. Aim for higher total reps.

BEGINNER
KB Swings (KX15lb women, 20lb men)
Crunch Tucks
Jumping Jacks
Sit ups
TRX Squats or body weight squat

INTERMEDIATE
KB Swings (KX25lb women, 35lb men)
Legs Up V ups
Jump Rope
Kettlebell Situps (KX Holding Kettlebell Overhead 15lb Women, 25lb Men)
Goblet Squats (KX 25lb women, 53lb men)

ADVANCE
KB Swings (KX 35lb women, 53lb men)
V Ups
Double Unders
Kettlebell Situps (KX Holding Kettlebell Overhead 25lb Women, 35lb Men)
DBL KB SQUAT(KX DBL 25lb women, DBL 40lb men)
 
 
SATURDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: REPS 20,12,,4
superman
Bird dog
DBL Leg lift with Ceiling Stomp  
Deadbug
 
    20-30    Power Lift THE SANDWICH 15 MIN CUTOFF
Begin by performing one rep of the double kettlebell snatch and the renegade row. Each cycle there after you will load one additional ingredient (one rep of one new exercise), and continue to cycle through, without rest, until you have constructed a 5-layer sandwich.If they finish the sandwich to quickly the weight was to light. This should be difficult and require a lot of control. If they do not want more weight they can work backwards deconstructing the sandwich.  

Create your sandwich like this:

Layer 1 – Double Snatch + Renegade Row

Layer 2 – Double Snatch + Double Press + Renegade Row

Layer 3 – Double Snatch + Double Press + Front Squat + Renegade Row

Layer 4 – Double Snatch + Double Press + Front Squat + Double Clean + Renegade Row

Layer 5 – Double Snatch + Double Press + Front Squat + Double Clean + Double Swing + Renegade Row

Perform only one rep of each exercise. No rest between layers.

Recommended Operating Weight:
Pair of 35lb or 50lb kettlebells for most males
Pair of 20lb or 25lb kettlebells for most females
 
30-45 WOD 3 ROUNDS 
1 MIN Farmer Carry with 2 heavy KB
1 MIN Chin over bar or Bar Hang or TRX Hold

-THEN-

One time through FAST!!
400M Run
6 Spinal Rocks with a jump (MODIFY to Hollow body rock and TRX Jump Squat)
250M Run
12 Spinal Rocks
100M Run
18 Spinal Rocks