TXT PROGRAMMING 09/12/22-09/17/22 STRENGTH WEEK: #4

TXT PROGRAMMING
09/12/22-09/17/22
STRENGTH WEEK: #4



MONDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up:
4 Min AMRAP
10 Situps
20 Plank Wall Touches (Touch wall with alternating hands.  Keep spine neutral and core intact)
20 Mtn climber
10 Plank hip taps
10 Kb Swing
 
    20-30  Strength Power Lift DEADLIFT
2/ 4/ 6/ 8/ 10/ 8/ 6/ 4/ 2
DBL KB DEADLIFT
40/ 30/ 20/ 10/ 5/ 10/ 20/ 30/ 40
TRX HAMSTRING CURL or TRX HAMSTRING on exercise ball (ZOOM can use dish towels)
 
30-45     WOD 3 Rounds 1 min on each exercise
Dead Swing
Goblet box step (alt legs) (KX 20W//35M)
3/3 Bulgarian  Split Squat (KX DBL KB 20W//35M)
Goblet Tempo Squat (3 sec down. 3 sec pause, 3 sec up, 0 pause at top) (KX 35W//53M)
Wall Ball  Burpee or Burpee plank jacks (MODIFY by choosing one exercise)(KX 14W//20M)
 
 
TUESDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 5 Min AMRAP
10 banded lat pull down
10 hanging scapular retraction
10 Skaters with a balance
5/5 iron cross
250m Run
  
20-30  Vertical Pull Strength 
10 min EMOM
Odd Min 5 Pull up Negatives (3 sec lower)
Even Min chin over bar hang or bar hang or chin over TRX hang
 
30-45    WOD (modifiy as needed)
500m Run or row (Longer run than usual. Maybe two laps if necessary)
24R/24L Mountain climbers
16 Goblet thrusters (KX 35W//53M)
8 Pull-ups

250m Run (Normal Lap)
30R/30L mountain climbers
19 Goblet thrusters
9 Pull-ups

100m Dash (Short fast run)
36R/36L mountain climbers
22 Goblet thrusters
10 Pull-ups
 
 
WEDNESDAY
    0-20     Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up:
5 minute AMRAP:
12 swings
6 Alt. one-legged squats (modify: reverse lunges)
12 TRX Y
12 ball slams
2 sprints   
 
    20-30    Lunge Strength 10 MIN alternate between min
1 Min Row for max distance or jump rope (try to reach 1000m by the end of the 10 min emom)
1 Min Max goblet lunge (try to reach 50 each leg by the end)
 
30-45    WOD: 15 Min AMRAP
50 Jump Rope
1/1 TGU(KX 25W//44M)
10 cal Row 
12 Goblet clean squat (KX 35W//53M)
12 (hold) V sit with leg lifts or T2B
  
THURSDAY
    0-10    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 3 rounds
20 jump rope
5R/5L Kb HALO
3 inch worm + scorpion
1 lap around room waiter carry
 
    10-20  Vertical Press Strength 10 Min AMRAP
5 Right, 5 Left, 5 Together Strict shoulder press
50M Farmer Carry
 
30-45  WOD  Benchmark THE RICK BURGER
(20 min cutoff) separate movements to modify 
50/50m OA KB Waiter Carry (KX 25/40)
50/50m OA KB Farmer Carry (KX 40/60+)
40 DBL KB Clean + Squat (KX 25/40)
30 Box Jump (KX 20/24)
20 Pull Up (KX no band)
10 Burpee + Wall Ball (KX14/20) 
50/50m OA KB Farmer Carry (KX 40/60+)
50/50 OA KB Waiter Carry (KX 25/40)
 
 

  
FRIDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 5 rounds 
5 SDHP
5 Wall balls
5 deadbugs
5 Supermen
 
    20-30    Core Strength
1x through 45 sec on 0 rest
Side V-Up R
Side V-Up L
Legs straight up Toe touch
Leg lifts
Russian Twist
Lateral leg scissors
V-up
Plank
Spiderman Plank 
Side plank hip lift R or just side plank
Side plank hip lift L
Bicycle
Ceiling stomp 
 
    30-45    WOD 16 MIN EMOM
ODD MIN: Total of 15 reps (each movement counts as 1 rep. Scale for safety and sill level)
(BEGINNERS should do ONLY swings for 15 reps with single KB.)
Dbl Swing
Dbl high pull
Dbl snatch
EVEN MINUTE:
15 WALL BALL
 
SATURDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 3 rounds
250M run or row
5 Knees to elbows or crunch tuck
5 OH KB Swings
5 TRX jump Squats
 
    20-30  LIFT Strength: 10 min amrap          
6-8 Goblet Squat or Front Squat (3 Down/2 Pause/Explode Up)
10/10 Weighted Step Up or Kneeling Step Up
10 Sumo Squats
 
30-45 WOD:
7 Rounds As Fast As You Can Of:
100 Rope Skips (25 Double Unders Advanced) or 250m run
5/5 Plank Up Downs
10 Sit Ups
5 pullups or trx pullups

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