TXT PROGRAMMING 09/28/20-10/03/20 STRENGTH WEEK: #2

TXT PROGRAMMING
09/28/20-10/03/20
STRENGTH WEEK: #2
MONDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 8mins 
10/10 Plank toe taps
10/10 pulsing lunge 
10/10 side plank leg lift
 
    20-30   Horizontal Press Strength 
TWO EMOM CHEST PRESS 5 rounds (alternate between EMOMs)
EMOM 1: 5x 1 arm KB Press R, 1 arm KB Press L, 1 Press Double KBs
EMOM2: 3x 3 pushup, 10 mtn Climber
 
30-45     WOD:
1 ROUND 10 spinal rock/ burpees

5 ROUNDS 
5/5 Single Leg Deadlift to kb clean (KX DBL KB 25w/40m)
10 Sit ups

1 ROUND
10 Spinal rock/ burpees

5 ROUNDS 
5/5 OA SWING
10 TRX rows or 5/5 kb bent over row

1 ROUND
10 Spinal rock/ burpees

 
TUESDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 6 min EMOM
5 Hollow body rock
5 leg lifts
10/10 mnt climbers
 
  
20-30  CORE Strength 10 min time cap
REPS 20/16/12/8/4
Situp to Russian twist (double count reps)
V-UP
Superman
5 sec ARCH BODY HOLD (stays the same)
 
30-45    WOD 3 Rounds 45/15
clean pivot press with Pivot R https://www.instagram.com/p/B9J2HtOnnuu/?igshid=cs31v6ne5st8 modify with just strict press
Clean pivot press with Pivot L
Push up to the right of the KB then Left & Right arm Snatch https://www.instagram.com/p/B9HTgQsnMMw/?igshid=18untbou2x2os modify with just snatch
Push up to the left of the KB then right & Left arm Snatch
Hollow Body Rock or dead bug
  
 
WEDNESDAY
    0-20     Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up  2 rounds 35 on/10 off 
Surfees
Leg lift w/ twist
SLDL w/ hop (bodyweight) R
SLDL w/ hop (bodyweight) L
 
    20-30 LIFT Strength 10 Min (Descending Rest) Kettle Bell Swing Workout
Preform Swings at these intervals. 
Make sure to put the bell down if you start losing form or feel low backs. 
Should take about ten minutes.
-First 5 rounds-
30 on/ 30 off
-Then-
30/25
30/20
30/15
30/10
30/5
30
 
30-45    WOD "THE TALIA"

500m RUN or row or 1 min High knees & 1 min Touch jumps
20- Toes to Bar ( Int:  knees to elbow B- knees to as far as possible or V-ups)
7 R&L- One legged squats (I- TRX assist B- 2 legs double the reps)
150- Jump Rope or jump jack
15/15- Snatch (I- High Pull B- Swing)
25- Weight overhead sit-up (I- weight on chest B- normal sit-up)
25- Burpees
10- Pull-ups (I- Banded B- TRX Rows z-overhead kb swing)
20- Dead Swings
40/40 - Mountain Climbers
15- Push-ups
15/15 - Jump Lunges
3- 50 m Sprints or 1 min mtn climber  
THURSDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 3 rounds
10 squats
5/5  lunges
5 inch worms
5 pushups
5 hollow body rocks
 
    20-30    Vertical Pull Strength
8 min of max pullup negatives. 3 reps with a 3 count lowering (rest as you need to)
1 min MAX PULLUP

30-45  WOD: Partner up!! 5 rounds of the three EMOMS or half the reps if you can’t partner up.
circuit through the 3 EMOMs Partners will share the reps and split them up however they please.
You must finish the first exercise in the EMOM before moving to the next. If they finish before the minute ends they get to rest. If you do not finish before the minute timer, you move on to the
next exercise.


EMOM 1
10 DBL SNATCH
10 DBL SWING

EMOM 2
20 v-up
20 pushups

EMOM 3
10 pullups
10 DBL KB or GOBLET Thrusters
  
FRIDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 3 rounds
20 Air Squats
15 Plank Jacks
5/5 Plank Step Up 
5/5 Windshield Wipers
 
    20-30    LUNGE Strength 5 rounds
1 min Lunge squat Lunge body weight
1 min RTR weighted Lunge (working up to a heavier KB each round.)
 
    30-45    WOD 15 Min AMRAP (stagger class)
6 Goblet squat with Bicep curl at bottom to goblet press with Tricep ext at top https://www.instagram.com/p/B9MKsarB8cz/?igshid=kqx0gw2zb91w
6 (Start Kneeling) Bicep curl to Press//Lunge to Standing with KB over head. (Alternate legs every rep)
6 Dbl KB Snatch
6 Dbl KB Chest Press
250M Row or 10 burpee plank jack (1 plank jack at bottom of burpee)

 
SATURDAY
    0-15    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up:  3 rounds 30/10
Serratus Push Ups
Plank Alt. Reach
Reverse plank hold
Dead Bug
 
    15-25    Vertical Press Strength
5 min RTR swing clean to bottoms up press. 3R/3L
5 min RTR 2-3x with 3R/3L Alt Strict Press
 
25-45 WOD    “Run To The Hills” For time with 20 minute cutoff:  
X=250M RUN, ROW or 20/20 ice skaters

    X
    20 One Arm Snatches Right
    X
    20 One Arm Snatches Left
    X
    20 Burpees
    X
    20 One Arm Thrusters Right
    X
    20 One arm Thrusters Left
    X
    20 Jump Lunges
    X
    20 One Arm Swings Right
    X
    20 One Arm Swings Left
    X
    20 Jump Squats
    X

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