TXT PROGRAMMING 10/24/22-10/29/22 STRENGTH WEEK: #10

10/7/2022 0 Comments

TXT PROGRAMMING 10/24/22-10/29/22 STRENGTH WEEK: #10

TXT PROGRAMMING
10/24/22-10/29/22
STRENGTH WEEK: #10

MONDAY
   0-10   Isolated Mobility, Compound Mobility, Movement Patterning/Technique,
Warm Up: 5 min AMRAP
10 banded lat pulldown
10 banded tricep ext
10 jump jack
10 squats

   10-20 Vertical Pull Strength : Do pull ups then do ball slams. Work between pullups and ball slam until you finish the pullup reps. 10 Min Cutoff
REP: 3-6-9-12-6-9-3 Pullup
REP: 5 Ball Slam

ZOOM option
REP: 3-6-9-12-6-9-3 Burpee Bent over row
REP: 5 KB Swing (KX KB 35/53 lb)

20-45    WOD: 20 MIN
2 Rounds
- 2 minute Jump Rope (ZOOM jumping jacks/seal jacks)
- 1 minute Goblet squats (KX KB 35/53 lb)
- 1 minute THRUSTERS (KX KB 35/53 lb)
- 1 minute Burpee Thruster (KX KB 35/53 lb)
- 1 minute pull-ups (hard, fast).
- 1 minute ALT Snatches
- 1 minute burpee pull-ups (moderate intensity)(ZOOM Burpee Bent over row)
- 1 minute Alt OA High Pull
- 1 minute burpee-pull-ups (slow and steady, but solid)(ZOOM Burpee Bent over row)

TUESDAY
   0-10   Isolated Mobility, Compound Mobility, Movement Patterning/Technique,
Warm Up: 2 rounds 20/10
Butt kickers
Ice skaters
Ball slam
Alternating step up

10-20 Lunges - 10 min cutoff
RTR run the rack
Lunge across the room with dbl or single kb

20-45   WOD: 2 ROUNDS (20 Min Cutoff)

12 GOB Squats (KX KB 35/53 lb)
11 Push Ups
5/5 GOB Reverse Lunges (KX KB 35/53 lb)
9 Squat Bicep Curl (KX KB 35/53 lb)
8 Sumo Deadlifts (KX KB 70/106 lb)
7 KB Swings (KX KB 35/53 lb)
3/3 Alternating Snatches (KX KB 35/53 lb)
4 Renegade Rows + Pushup (KX DBL DB 20/30 lb)
3 Burpees
2 Pull up
1/1 TGU

WEDNESDAY
   0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique,
Warm Up: REPS 10/8/6
Band pull apart
Inchworm scorpion (half reps)
Iron cross
Dowel shrug over head
Beast bulldog

   20-30 Horizontal Press Strength : 6-5-4-3-2-1 Reps for Time
(ZOOM if you don't have two KBs dbl the reps and complete of both sides)

Strict Presses (KX DBL KB 25/40 lb)
Push Presses (KX DBL KB 25/40 lb)

30-45 WOD: 4 Rounds for Time With a running clock, as fast as possible

20 Double-Unders or 100 Jump Rope or Jump Jack
10 Wall Walks demo or inchworm + pushup
20 Box Jump Overs (KX 20W/24M in)

THURSDAY
0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique,
Warm Up: https://www.youtube.com/watch?v=6Z2k1OvNKGs&feature=youtu.be

2 Rounds: 20/10
Hollow Rocks
Alligator Rolls
Arch Rocks

20-30 CORE: 10 min cutoff

5 Rounds for Time
10 Hollow Rocks
10 V-Ups
10 Crunch Tuck
10 second Hollow Hold

30-45 WOD: 3 Rounds (15 Min cutoff)

15 KB Sit-Ups (KX 35/50 lb)
10/10 KB Russian Twists (KX 35/50 lb)
10 Right Side Plank with Hip lift
10 Left Side Plank with Hip lift
10 T2B or v-up
10 Box Jump or 5/5 step up

FRIDAY
   0-10   Isolated Mobility, Compound Mobility, Movement Patterning/Technique,
Warm Up: 3 rounds
3x side slide
10 kb swing
5 jump squat
10 beast bird dog

   10-20 Lower Pull Strength - 5 Rounds for Time

10 Unbroken Deadlifts (KX KB 70/106 lb)
50M/50M Single-Arm KB Overhead Walking Lunges (KX 35/53 lb)

20-45 WOD: cindy description below

For Time
4 Rounds of 'Cindy'
10 Deadlifts (KX KB 70/106 lb)

3 Rounds of 'Cindy'
15 Deadlifts (KX KB 70/106 lb)

2 Rounds of 'Cindy'
20 Deadlifts (KX KB 70/106 lb)

1 Round of 'Cindy'

1 Round of 'Cindy' consists of: 5 Pull-Ups, 10 Push-Ups, and 15 Air Squats (ZOOM if you don't have pull up bar supplement with overhead KB Swing KX 35/53)

SATURDAY
0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique,
Warm Up: 15/12/9
Seal jack
Touch jump
Butt kickers
Lateral leg scissors
5 Over head KB SWING (reps dont change)

20-30 Horizontal Pull Strength -
1-2-3-4-5-6-7-8-9-10 TRX ROW
20-18-16-14-12-10-8-6-4-2 Elevated Plank OA Row (split rows between arms)

30-45 WOD: AMRAP in 21 minutes