TXT PROGRAMMING 10/26/20-10/31/20 STRENGTH WEEK: #6

TXT PROGRAMMING
10/26/20-10/31/20
STRENGTH WEEK: #6
MONDAY
    0-10Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 1 min Wall sit
 
5MIN AMRAP
Lap Squat walk 
Lap Army crawl 
Lap Side shuffle w/ sprawl 
 
1 MiN Squat hold 
 
    10-15  Strength Squat
5 minute EMOM (Every Minute On the Minute)
5 Heavy Squats
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(For Time)
BUY IN: 50 Renegade Row with Push up
---
then:
6 rounds:
6 R/6 L Snatches KX 35W/53M
6 Goblet Squats (same weight as snatch)
6 Toes to Bar (or V-up Scale to appropriate skill level)
----
BUY OUT:  500m RUN or 500m row (ZOOM 50 over head KB Swing)
 Day 22
40 Leg extensions
35 Sit ups
1 min 30 sec Plank


 
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
  
10-25  Strength Horizontal Press
DBL KB Chest Press
5 sets x 5 reps
 
Feet Elevated KB Chest press
3 sets x 12 reps
 
25-45    WOD
CHIPPER!!  you have to chip away at in order to finish IN ANY ORDER YOU CHOOSE
(20 MIN TIME CAP)
1 round
10 Handstand push-ups (or practice kicking up to handstand) or pike pushup
20 hanging Knees to elbows  or Toes to bar OR Vup
30 Burpees
40 Box Overs
25/25 Kb Snatch (KX 35W/53M)
60 Pull-ups (ZOOM north/south plank)
70 Push-ups
80 Sit-ups
45/45 Side Goblet lunge (KX 20W/30M)
100 Double-unders or 500 Rope skips or jump jacks
 
Day 23
45 Flutter Kicks
35 Crunches
1 min 35 sec Plank

 
 
WEDNESDAY
    0-20     Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 2 Rounds
1 Min Plank Hold
10 plank up downs
1 Min Hollow Body hold
10 sit up
1 Min Reverse plank hold
5 Burpees w/ push up   
 
    20-30    Core Strength : Core Circuit
4 Rounds (30 seconds exercise, 10 seconds rest)
1) Hanging Leg Raises (slow) or seated v-sit leg lift
2) One-leg Hip Bridges R
3) Weighted Sit-ups
4) One-leg hip bridges L
 
30-45    WOD
do the burpee snatches, then lawn mower row & then Dead swing/ Long jump and shuffle back. Work down the reps every round. Lawn mower reps stay the same every round. 
 
22,18,16,12,8,6,2
Burpee Snatch (divide reps between sides.)
 
10,10,10,10,10,10,10
V-up & Over
 
3.6.9.12.15.18.21
Dead swing/ Long jump and shuffle back
  Day 24
45 Leg Extensions
40 Sit ups
45 Flutter kicks

 
THURSDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up:  8min AMRAP 
15 Weighted Good Mornings
10 Inch Worms
1R/1L Bodyweight TGU
15 Squat Jacks
10/10 Dead Bugs
 
    20-30  Strength Power Lift 10 min amrap
10 Conventional Deadlifts (3 Second lowering)
10R/10L SL Deadlift to KB Clean
Single arm front rack carry 30sec/30sec
 
 
30-45  WOD
  4 Rounds of
50m/50m OA WAITER CARRY (KX 35W/53M)
20 WALL BALL (KX 14W/20M)
5/5 KB SNATCH (KX 35W/53M)
 
FINISHER: 30 BURPEES
 
Day 25
40 Crunches
45 Leg Extensions
1 min 40 sec Plank
 
FRIDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 5 min Amrap
5 Inch worm with full walk out (no pushup walk hands out past shoulders)
10 V-up
10 superman
5/5 sitout
 
    20-30    Strength Vertical Pull
ODD: 5/5 North south pull + KB Dead drag remainder of min
EVEN: 5/5 Crossbody KB Pull + 5 Deadswing
 
    30-45    WOD 
Get As Far As You Can Through The List In 15 Minutes (Cut Off At 15 Min) (KX 35W/53M)  Jump rope can be jump jacks :)
        100 Rope Skips (20 DU)
        50 Over head KB Swings  (KX 35W/53M)
        80 Rope Skips (16 DU)
        40 High Pulls Right  (KX 35W/53M)
        40 High Pulls Left
        60 Rope Skips (12 DU)
        30 Swings Right  (KX 35W/53M)
        30 Swings Left
        40 Rope Skips (8 DU)
        20 Bottoms up press Right  (KX 20W/35M)
        20 Bottoms up press Left
        20 Rope Skips (4 DU)
        10 Pullups (zoom north south plank)
        10 Pushups        
100 Rope Skips (20 DU)
 
Day 26 
50 Flutter Kicks
40 Sit ups
1 min 45 sec Plank

 
SATURDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 3 Rounds
20 Air squats
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 Bulgarian Split Squats
R/L Jump Lunges
 
30-45 WOD    
15 min ASCENDING AMRAP add 1 rep every round
3 BOX JUMP (KX 20W/24M)
3/3 KB CLEANS R&L from the ground (KX 35W/53M)
3/3 KB OA SWING R&L (KX 35W/53M)
 
Day 27
50 Leg Extensions
40 Crunches
50 Flutter Kicks