TXT PROGRAMMING 10/11/21-10/16/21 STRENGTH WEEK: #6

TXT PROGRAMMING
10/11/21-10/16/21
STRENGTH WEEK: #6
 
MONDAY
    0-10Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 5 min amrap
5 Boot strappers
5 Jump squat/ lunge/lunge
5x 3 side slides touch jump
10 KB Swing
 
    10-15  Strength Squat
10  minute EMOM (Every Minute On the Minute)
5 Heavy Squats (can be dbl KB or Goblet)
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
Do the burpee lunge, then v-up and over & then Dead swing/ Long jump and shuffle back. Work down the reps every round. V-up and over reps stay the same every round. 
 
22,18,16,12,8,6,2
Burpee Lunge R&L (no weight)
 
10,10,10,10,10,10,10
V-up & Over
 
3.6.9.12.15.18.21    
PULL Up (or for ZOOM Dead swing/ Long jump and shuffle back KX 35W/53M)
 
 
TUESDAY
    0-10    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 3 rounds
5/5 Scorpion
10 jump jack
10/10 lateral high knees
5 hindu pushup
10 seal jack
10/10 lateral butt kickers
  
10-20  Strength Horizontal Press 
5 ROUNDS
30 sec Pushup
30 sec plank
30 sec Goblet press
30 sec rest
 
20-45    WOD 
Get As Far As You Can Through The List In 15 Minutes (Cut Off At 20 Min) (KX 35W/53M)
10 DBL KB CHEST PRESS
50 GOB THRUSTER
50 Over head KB Swings  (KX 35W/53M)
10 KB CHEST PRESS
40 High Pulls Right  (KX 35W/53M)
40 High Pulls Left
10 KB CHEST PRESS
30 Swings Right  (KX 35W/53M)
30 Swings Left
10 KB CHEST PRESS
20 Bottoms up press Right  (KX 20W/35M)
20 Bottoms up press Left
10 KB CHEST PRESS
10 Pullups (or ZOOM 5/5 North south pull)
5/5 TGU        
10 KB CHEST PRESS
  
 
WEDNESDAY
    0-20     Isolated Mobility, Compound Mobility, Movement Patterning/Technique
 
Warm Up:  3 rounds
20 Plank Jacks
20/20 High knees
3/3 GSW 
20 Jumping jacks
 
    20-30    Core Strength 3 rounds 30 on/10off 
Windshield wipers (slow controlled motion. Try to keep shoulders and arms on ground as you lower legs.)
Alt. KB Single Leg V-Ups 
Leg lift ceiling stomp with a twist
 
30-45    WOD: 18 min AMRAP (3 rounds of 5 min of work and 1 min of PLANK.)
10 KB Swing +  KB overhead swing KX 35W/53M
10 Single arm KB Chest press R KX 35W/53M
10 Single arm KB Chest press L
10/10 KB Bicycle (arms extended over head)
10/10 KB MTN Climber (hands on KB and mtnclimber)
  
THURSDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up:  8min AMRAP 
15 KB Good Mornings
1R/1L Bodyweight TGU
15 HINGE WITH DOWEL OR BROOM ALONG SPINE
10/10 Dead Bugs
30 jump rope or jump jack
 
    20-30  Strength Power Lift 10 min amrap (challenging weight)
10 Conventional Deadlifts (3 Second lowering)
10R/10L SL Deadlift to KB Clean
Single arm front rack carry 30sec/30sec
 
 
30-45  WOD 3 ROUNDS (circuit through exercises)
1min each exercise, no rest until the end of the round
- OH Swings KX 35W/53M
- BOX JUMP
- R/L  Alternating SA Clean to Thruster KX 35W/53M
- Spinal Rock to Burpee
- Rest
  
FRIDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 3 rounds 20/10
frog plank (plank and jump your feet forward and back. Hands dont move.)
hindu pushup
kb pull overs
 
    20-30    Strength Vertical Pull (superset if you please)
Strict pull up (or supplement with your own exercise)
3 sets x 15 reps8
Or for ZOOM  5/5 Crossbody KB Pull + 5 Deadswing
 
Banded Tricep Extension or standing KB Skull crushers
3 sets x 15 reps
 
    30-45    WOD 15 min ascending AMRAP ADD 5 reps to wall ball and snatch each round. Waiter carry stays the same. 
50m/50m OA WAITER CARRY (KX 35W/53M)
20 WALL BALL (KX 14W/20M)
5/5 KB SNATCH (KX 35W/53M)
 
SATURDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 5 min AMRAP
10/10 x walk
15 Glute Bridge
10 Inch Worm Burpees
5 Hollow Body Rocks
 
    20-30  Strength Lunge:
10,9,8,7,6,5,4,3,2,1 Reps
R/L Goblet Bulgarian Split Squats
R/L Jump Lunges (no weight)
 
30-45 WOD(For Time)
BUY IN: 25 Renegade Row (with optional Push up, if they plan to come to tuesday class i recommend no push up)
---
then:
REPS 21, 15, 9
OA Swing L KX 35W/53M
OA Swing R KX 35W/53M
Goblet Squats (same weight as snatch)
Toes to Bar (or V-up Scale to appropriate skill level)
----
BUY OUT:  500m RUN or 500m row or 250 jumping jacks
 
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