TXT PROGRAMMING 10/25/21-10/30/21 STRENGTH WEEK: #8

TXT PROGRAMMING
10/25/21-10/30/21
STRENGTH WEEK: #8



MONDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
 
Warm Up
8 min AMRAP
10 Side plank leg lift R
10 Side plank leg lift L
20 hip bridge hold & alt. leg kick out
10 Plank Jack to tuck jump forward
10 hanging leg raises
250m row
 
    20-30    Core
1 min plank
 
45/15 x2 
KB v-up
Single leg KB V-up
Sit up
Elbow plank hip lift & rotation
 
1 min plank
 
30-45     WOD 
15 min ASCENDING AMRAP
1, 2, 3, 4, 5….
SA swing, high pull, snatch R
SA swing, high pull, snatch L
SA dead lift, to clean R
SA deadlift, to clean L
Clean from the ground catch in gob hold & squat (both hands on bell)
10  KB bottoms up with sit ups R (reps don’t change)
10  KB bottoms up with sit ups L (reps don’t change)
5 of 1 wall ball with 5/5 mtn climber on ball  (reps don’t change)
 
 
TUESDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
 
Warm Up:
40/15 x2 
Good mornings (dowel or KB)
3 sec down pushup, 1 sec pause at bottom, push up.
Sit out 
Leg scissors
Lateral Lunge
 
  
20-30   Power Lift: Chest Press RTR
DBL KB CHEST PRESS with hip elevated 3 reps 
Do 5 sets of 3 reps at top kb weight
 
 
30-45    WOD:
Partner Chipper.  (Have teams break up the reps however they like. Other person planks while partner works) 

100 Wall Balls
50 candle sticks (MOD  50 hollow body + 50 jump squat)
100 HEAVY KB Swings (KX 70M// 53W)
50 Pullups

-THEN-

5 Min Partner Sprints (Partner A runs, while Partner B rests... Switch!) if it's raining, do rowing sprints. Or switch off jump roping for time.
  
 
WEDNESDAY
    0-20     Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up   
Warm Up :
REPS 20,16,12,8,4
superman
Bird dog
DBL Leg lift with Ceiling Stomp  
Deadbug
10 sec chin over bar hold or top of the trx hold
 
    20-30   Vertical Pull 10 MIN EMOMs take time to teach them about their lats and how to use their lats.
ZOOM:
EMOM ODD: 5/5 North/south plank ….Then PLANK til min is over
EMOM EVEN: 5/5 Plank pull through …..Then HOLLOW HOLD til min is over
 
IN CLASS ROOM: split people up alternate rounds even & odd groups
EMOM ODD: pullup or TRX Row 
EMOM EVEN:Plank shoulder taps 
 
30-45    WOD
4 rounds for time
5 wall walks or 5 inch worms with HR pushup
1/1 TGU
5/5 TSU
15 Skull Crushers
  
THURSDAY 
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique
 
Warm Up 30 on/10off x3
Glute Bridge
R/L Donkeys
R/L Clams
X walk switch sides at 15 sec
 
    20-30   Lunge AMRAP 10min emom
ODD: 10R/10L Single Leg DL to Reverse Lunge
EVEN: 10 Jump Squat to Jump Lunge R/L
 
30-45  WOD 3 rounds (18min)
1 Min in each exercise
-10W//12M cal row (GET YO BOOTY MOVING!!) rest if you finish in under a min. 
-Alternating Clean To Forward Lunge (clean on the same side you lunge)
-Swing to Swing Squat
-5R/5L Bulgarian Split Squats 
-Feet elevated glute bridge
-Rest or Plank
 
  
FRIDAY
        0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up:30/20/10
HALO (split reps)
SIDE PLANK HIP LIFT (divide reps)
Plank hold and walk hands out as far as you can and walk them back to plank
SWIMMERS
 
    20-30    Vertical Press 10 min cutoff
3 x Superset
3R/3L OA Push Press
3R/3L KB BENT PRESS 
THEN
60 total seated dbl kb Strict press

 
    30-45    WOD 
4 Rounds:
50/50m Farmer Carry (ZOOM 30sec R/ 30 sec L)
10 Overhead KB Swing
1 min Superman Rock
10 KB Sit-ups to Russian twists
50/50MO.A. Waiter carry Hold (ZOOM 30sec R/ 30 sec L)
10/10 Lateral leg lifts over KB 
 
 
SATURDAY 
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique
 
Warm Up: 8-10MIN AMRAP
40 Mountain Climbers
30 Jumping Jacks
20 Sit Ups
10 inch worm burpees
 
 
    20-30    Core 30/20/10 10min 
V-Up
R/L Side V-Up
Single Leg V-Up
 
30-45 WOD    CHIPPER!!! 15-20min cutoff in any order you please
10 Spinal rock burpee or hollow rock then burpee
20 Weighted Sit Ups 
30 Russian Twist with Press (count the press)
40 Sit Outs
50 KB CLEAN & PRESS
60 box jump (ZOOM Chair step up)
70 Pull ups (ZOOM(35/35) SIDE PLANK HIP LIFT)
80 (40/40) Jump Lunges
90 KB Swings
100 Frog hops


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