TXT PROGRAMMING 09/14/20-09/19/20 STRENGTH WEEK: #10

MONDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 5 min AMRAP
10 Ball slam or light thruster
10 Beast Bulldog
10 superman
10 vup 
 
    20-30    Vertical Pull Strength 10 min
3/5/7/9/11 Pull-ups (north/south plank each arm)
2/4/6/8/12 Push ups 
 
30-45     WOD:
5 min EMOM
10 Dead Swing
5 KB Dead Drag
 
10 min AMRAP
5/5 Plank Pull through
10 WALL BALL (or THRUSTER)
5 swing/high pull/snatch R
5 swing/high pull/snatch L
10 Plank jack/ spider plank p.u. burpee’s
 
 
TUESDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 3 Rounds
150m run or 1 min jog in place
15/15 lateral butt kickers
30 jump jacks (moving forwards and backwards)
10/10 ice skaters
  
20-30    Lunges -
1 min jump squat
Then
 3 rounds
10/10 KB forward lunge
10/10 Goblet Bulgarian split squat
10 Side lunge R
10 Side Lunge L
 
30-45    WOD
15 min time cap
10-8-6-4-2-4-6-8-10
-H.R. Push ups
-X5 D.U.  (50/40/30/20/10) or X10 Jump Ropes (100/80...20) or X5 jump jacks 
-Russian KB Swings
-DBL KB Suitcase Lunge 
  
 
WEDNESDAY
    0-20     Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: REPS 15/10/5
GRASS HOPPER (DBL REPS)
LATERAL LEG SCISSORS (DBL REPS)
JUMP SQUAT
BOOT STRAPPERS
INCH WORM TO UP DOG
 
    20-30    Press Strength 
5 min EMOM 
5/5 Strict Press (weight should be challenging)
5 Pike Push-up or HANDSTAND P U
 
5 min AMRAP
10 seated Goblet Press Shoulder Press
10/10 Side Plank hip lift
30 Bicycles
 
30-45    WOD: 3 rounds 15 min cutoff
250 m RUN or 1 min jump jack
10 swing/long jump/shuffle back
10/10 snatch
20 Sit up and kb press
 
If people finish in under 15 min they get to burpee over head swing till time is up. 
  
THURSDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 2 rounds 
10 sit up
10 Leg lift ceiling stomp
20 leg scissors
5/5 iron cross
 
    20-30    CORE:2 rounds 45 on 15 off or hip bridge hold. 
 
V-up and over
Super man
Sit out 
Leg lift to toe touch
KB Dead bug
 
30-45  WOD: 20 min cutoff
30/20/10
Box jump or step up
Ball slam or thruster
KB over head swing
Sit up with kb transfer to other side. 
1 min farmer carry
  
FRIDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 2 rounds 1 min each no rest (8 min)
Butt kicker arm swings across the front
Burpee no p.u.
Alt. Single leg got bridge
3/3 circle crunch
 
    20-30  Dead Lift Strength - 10 min cutoff 
30 Deadlift (between feet)
20 Dead swing
10 SUMO Deadlift
50 TRX Hamstring curl or heels on towels hamstring curl
 
    30-45    WOD: 20 min AMRAP
250m Row or 50/50 Mtn Climber
10 Burpee Thruster
10 Row/clean/swing L
10 Row/clean/swing R
10 T2B or V-up
10 over shoulder Ball Toss
5 Pull-up or 5 DeadSwing 
 
SATURDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 3 Rounds 30 on 10 off
Karaoka 
KB swing 
Scorpions 
 
    20-30    Horizontal Pull Strength -  - 3 rounds EMOMs 
Circuit through the 3 mins 
Min 1: 10 BENT OVER ROW & 50m sprint or 30 sec high knees quick as possible.
 
Min 2: 3 Renegade Row + P.U. & 50 Jump Rope or jump jack
 
Min 3: 3/3 KB Swing High pull & 50m farmer carry
 
 
30-45 WOD: x = 250m Run, Row or 50 Jump Jack OR 75 Jump Rope 
3 Rounds
X
10 KB Pushups
X
20 Goblet Squat
X
30 KB Sit up
 



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