TXT PROGRAMMING 10/12/20-10/17/20 STRENGTH WEEK: #4

TXT PROGRAMMING
10/12/20-10/17/20
STRENGTH WEEK: #4


MONDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 5 min AMRAP
10 scorpions
10 mtn climber
10 touch jumps
10 dowel on back along spine good mornings
Run, row 250m or 50 jump jacks
 
    20-30  Strength Power Lift Ascending REPs 3,6,9,12,15…...Keep building up til 10 min is over. 
Clean from ground R then L
Jump Squat without weight
Snatch from ground R then L
Jump Squat without weight
Dead Swing R then L
Jump Squat without weight
 
30-45     WOD: Partner up circuit through the EMOMs 4 rounds
Split the reps between the partners.
 
EMOM 1
10 Burpee Thrusters
20 V-Ups
 
EMOM 2
10 TRX Muscle ups or KB squat bicep curl to kb over head tricep ext.
10 O.H. Swings  
 
EMOM 3
10 Spinal rock to hand stand (handstand optional)
10 Box Jump
 
Day 8
20 Leg Extensions
20 Sit Ups
50 Sec Plank
 
TUESDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: Reps 15, 10, 5
Jump jack thruster
Kb swing
Plank ext walk out (start in plank walk hands out as far as they can go then back to reg plank.)
5/5 Lateral frog hops
  
20-30  Vertical Pull Strength: Add 2 chin ups every round
10 Dead drag
10 Chin up or north south planks try to use sliders
100 jump rope
 
30-45    WOD: 3 rounds
10 Push up to pullup
20 T2B
5/5 KB swing to kb snatch
30 Leg scissors
 
Day 9
25 Flutter Kicks
20 Crunches
55 sec Plank
  
 
WEDNESDAY
    0-20     Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 3 rounds 30/10
Lateral butt kickers
Ice skaters
Frog hop forward and back ward   
 
    20-30    Lunge Strength: 10 min
1 min traveling lunges suitcase hold
1 min TGU R/L
 
30-45    WOD:
8 min AMRAP
10 THRUSTERS
10 DBL KB LUNGE
250 M RUN or ROW
 
8 min AMRAP
5 Box Jumps
5 DBL KB Clean and press

Day 10
25 Leg Extensions
25 Sit Ups
30 Flutter Kicks
 
THURSDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 2 ROUNDS
250m ROW or 100 Jump rope or jump jack
10 sit up and kb shoulder press
250m ROW or 100 Jump rope or jump jack
10 Pike Pushup
 
    20-30  Vertical Press Strength: 10 min EMOM
ODD Min:
10 wide dbl kb press
5/5 kb swing to bottoms up press
 
EVEN Min:
10 neutral dbl kb press
50 M sprint 
 
30-45  WOD 15 min AMRAP
3 Press back jump forward snatch R
3 Press back jump forward snatch L
6 Sitout
6 T2B to pullup or KB V-up (dbl the reps)
Day 11
20 Crunches
25 Leg Extensions
1 Min Plank
 
  
FRIDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 3 ROUNDS 
20 dead bugs
20 superman
20 high knees
 
 
    20-30    Core Strength 3 rounds 45 sec on// 15 sec Mtn Climber
Vup and over
Sit out
Side Plank Hip Lift R
Side Plank Hip Lift L
Hollow Body Rock
 
 
    30-45    WOD *THE SUBE*
20MIN CUTOFF

GUIDELINES
X = BEG: 75 jump jack, INT: 75 jump rope, ADV: 15 DBL UNDER

WOD:
X
10 thrusters 
X
20 push ups
X
30 goblet squats 
X
40 bicycles 
X
50 SNATCH
X
40 bicycles
X
30 goblet squats
X
20 push ups
X
10 thrusters
X
 
Day 12
30 Flutter Kicks
25 Sit Ups
1 min 5 sec

SATURDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up:   3x 30on/10off
Glute Bridges
Inch worm burpees
Hollow body rocks
Lateral High knees 
 
    20-30  Lift Strength: 10 MIN AMRAP
5R/5L KETTLE BELL CLEAN + SWING + HIGHPULL
10 SUMO DEADLIFT
5/5 SINGLE LEG DEADLIFT
 
30-45 WOD: Christa Benchmark  Get as far through the list as you can in 20 minutes, seriously cut them off at 20 minutes!
10 Weighted Jump Lunges (per leg, 20lb Women, 35lb Men)
20 Wall Ball (12 LB Women /12 LB Men)
30 One Arm Snatch (35 LB Women/ 50 LB Men (15 r /15 L)
40 Pushups (Full Chest to Yoga Block Women, Full Chest to Ground Men)
50 Burpees (Chest To Ground On Every Rep)
40 Pushups (Full Chest to Yoga Block Women, Full Chest to Ground Men)
30 One Arm Snatch (35 LB Women/ 50 LB Men (15 r /15 L)
20 Wall Ball (12 LB Women /12 LB Men)
10 Weighted Jump Lunges (per leg, 20lb Women, 35lb Men)
 

Day 13
30 Leg Extensions
25 Crunches
30 Flutter kicks