TXT PROGRAMMING 08/09/21-08/14/21​ STRENGTH WEEK: #7

TXT PROGRAMMING 08/09/21-08/14/21 STRENGTH WEEK: #7
MONDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up
5 minute cut off:
    10 pike pushups
    5/5 tall plank bird dog
    5/5 Side plank leg lift
    5/5 pulsing lunge
    20 Jump rope or 20 jump jack
 
    20-30    Vertical Press Strength
        4 rounds - 45 on/ 10 off
    ½ kneeling KB curl to OH press R (right knee down) use a weight that is challenging for 5 reps
    ½ kneeling KB Curl to OH Press L (left knee down)
    Kneeling overhead tricep extension (or standing if bad knees)
 
30-45     WOD 
Pyramid: 2-6-10-14-18-14-10-6-2 split reps between sides
    KB OH swing (KX 35W//53M)
    Goblet Curtsey Lunge (KX 35W//53M)
    SA KB clean + SA KB Swing high pull = 1 REP (KX 25W//40M)
    Box Jump
 
 
TUESDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique
 
Warm Up:
30on/5off x 4
High Knees
Jumping Jacks 
Grasshoppers
Squat Hold alt Halo
 
20-30 Core Strength
3 Rounds 35/10
Side plank Hip Lift R
Side plank hip lift L
Side V-UPS R
Side V-UPS L
Single Leg v-up alternate
 
30-45    WOD: do it top to bottom
*Every 5 min do a 30 sec Hollow Body Hold*
100 FROG HOPS
45/45 Jump Lunge
80 Swing High Pulls (KX 35W//53M)
70 GOB Squat (KX 35W//53M)
30/30 PLANK up/down 
50 KB Skull Crushers KX 25W//40M
40 T2B or V-up
15/15 BURPEE Box Overs
20 Candle Stick or (hollow rock then squats)
5/5 Sit Outs
  
 
WEDNESDAY
    0-15     Isolated Mobility, Compound Mobility, Movement Patterning/Technique,Practice hinge motion. By placing a dowel on the spine to keep a perfect line from head to hips when bowing. 
Warm Up   2 rounds
30 sec DISH TOWEL or TRX HAMSTRING CURL
30 sec HIGH KNEES
30 sec KB DEADLIFT + KB SWING
1 MIN BICYCLE FAST!!!
 
    15-25   Lift Strength: 10 min EMOM 
ODD: FULL MIN of KB SWING 
EVEN: 5 DBL KB Deadlift choose a challenging weight heavier by 5lbs than previous week
 
25-45    WOD
20 min Ascending AMRAP 
Add 2 reps each round! (Wall sit time & Cal Row time doesn't change doesn't change)
30 sec single leg wall sit r
30 sec single leg wall sit L
10 Sit Ups
4 DBL KB CLEAN & SQUAT (KX 35W//53M) 
20 Cal Row (ZOOM OMIT)
1 Turkish Get Up R
1 Turkish Get Up L
 
  
THURSDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up
 
3 rounds 30 on/ 10 off
    Skaters
    Plank shoulder taps
    Alternating V-ups
    Squat with ALT Rev. lunge 
 
    
20-30   Horizontal Pull Strength
    4-5 Sets
    5/5 GORILLA ROW (Alternating bent over row from KB on ground)
     10 Close grip bent over row
 
30-45  WOD: 
1 time through
40 Sprawl (burpee no pushup)
30 Pullup or (zoom 15/15 north south kb plank)
20 Broad Jump/Shuffle back and dead swing
5/5 OA Clean, High Pull, Snatch 
40 Lateral hop over mat Burpee with push up (count burpee)
5/5 OA Clean, High Pull, Snatch
20 Broad Jump/Shuffle back and dead swing
30 Pullup or (zoom 15/15 north south kb plank)
40 Hop forward Burpee// hop back burpee each burpee is a rep. (or broad jump burpee)
  
FRIDAY
    0-15    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 5 MIN AMRAP
5/5 CLAM
5/5 BOX STEP UP
5/5 SIDE PLANK HOLD LEG LIFT
30 Ice Skaters
 
    15-25    Strength Squat 10 min EMOMs
ODD EMOM: 5 HEAVY Goblet squats + 10/10 Feet elevated Hip Bridge alternate legs
EVEN EMOM: 10/10 goblet squat lateral walk + 10 Jump squat (no weight)
 
    25-45    WOD JULIA BENCHMARK 20 min cutoff
44 DBL KB SQUAT
44 BOX JUMP or Gob. Step Up
22/22 Bulgarian Split squat
44/44 DBL KB Front rack forward lunges


 
 
SATURDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique
 
Warm Up: 3 rounds
10 Glute Bridge with a pulse 
10 Serratus Push ups 
5 inch worm with scorpion
5/5 iron cross
40 Mountain Climbers
 
    20-30    Horizontal Press Strength 10 min
Triple Set
4-5x
5R/5L Bottoms Up Press
20 Plank Tucks
10 Seated Goblet Press
 
30-45 WOD
5 ROUNDS (20min Cutoff)    
10 Goblet Squat/ Chest Press Out/ Shoulder Press Up (KX 20W/30M)
5/5 O.A KB Swing/Clean/Squat/Press (KX 25W//40M)
10 Ball Slam
20 Cal Row