TXT PROGRAMMING 09/02/19-09/07/19 STRENGTH WEEK: #6

9/2/19 Monday Labor day schedule
west side: 8am simon
live oak:     8am derrick

MONDAY
0-10 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up


10-15  Strength Squat
5 minute EMOM (Every Minute On the Minute)
5 Heavy Squats
2 Burpees
**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
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then:
6 rounds:
6 R/6 L Snatches KX 35W/53M
6 Goblet Squats (same weight as snatch)
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
  
10-25  Strength Horizontal Press
DBL KB Chest Press
5 sets x 5 reps
Increase 5-15lbs off last weeks 5x5


Feet Elevated KB Chest press


3 sets x 12 reps


25-45 WOD
CHIPPER!!  you have to chip away at in order to finish IN ANY ORDER YOU CHOOSE
(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 Snatch (KX 35W/53M)
60 Pull-ups
70 Push-ups
80 Sit-ups
45/45 Side Goblet lunge (KX 20W/30M)


100 Double-unders or 500 Rope skips
  


WEDNESDAY
0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up   


20-30    Core Strength : Core Circuit
4 Rounds (30 seconds exercise, 10 seconds rest)
1) Hanging Leg Raises (slow)
2) One-leg Hip Bridges R
3) Weighted Sit-ups
4) One-leg hip bridges L


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)
-Alternate 3R/3L Lawnmower Rows (KX 35W/53M)
-Ball Slams (KX 15W/30M)
-Reverse plank
  
THURSDAY
0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up


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)
5/5 KB SNATCH (KX 35W/53M)


FINISHER: 30 BURPEES


FRIDAY
0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up


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) (KX 35W/53M)
100 Rope Skips (20 DU)
50 Over head KB Swings  (KX 35W/53M)
80 Rope Skips (16 DU)
40 High Pulls Right  (KX 35W/53M)
40 High Pulls Left
60 Rope Skips (12 DU)
30 Swings Right  (KX 35W/53M)
30 Swings Left
40 Rope Skips (8 DU)
20 Bottoms up press Right  (KX 20W/35M)
20 Bottoms up press Left
20 Rope Skips (4 DU)
10 Pullups
10 Pushups
100 Rope Skips (20 DU)


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


20-30  Strength Lunge Front Rack Reverse Lunges
5 sets of 5R/5L Front Rack Reverse lunges. Have members try to increase weight every round.


30-45 WOD
15 min ASCENDING AMRAP add 3 reps every round
3 BOX JUMP (KX 20W/24M)
3/3 KB CLEANS R&L from the ground (KX 35W/53M)
3/3 KB OA SWING R&L (KX 35W/53M)

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