TXT PROGRAMMING 11/06/23-11/13/23 STRENGTH WEEK: #5

TXT PROGRAMMING
11/06/23-11/13/23
STRENGTH WEEK: #5



MONDAY a fun video on mobility, flexibility and stability
    0-10 Lead the group is toe to head Isolated Mobility, Compound Mobility is practicing moving through 1 or some of these movements with little to no weight. Working to get your best full range of mobility in it. Movement Patterning/Technique is warming up and teaching the movements that you will be doing in class. 
Warm Up: 3 rounds
5 hindu pushup
10 sit ups
5/5 KB halos
10 gob chest press


    10-20  Strength Horizontal Pull:
3 ROUNDS EACH
PARTNER UP
A. 5/5 REPS LAWN MOWER ROW
B. HOLDS CHIN OVER BAR or HANGING FROM BAR TIL PARTNER IS DONE [If they cannot have them try but jump back up after they fall] 
C. 5/5 RENEGADE ROW (NO PUSH UP) (PARTNERS DO IT TOGETHER)


20-45     WOD:  
3 ROUNDS:
SHORT SPRINT
15 ABMAT BUTTERFLY SIT-UPS
12 TRX BACK FLY

-HOLLOW BODY HOLD 1 MINUTE-

3 ROUNDS:
50 DOUBLE UNDERS (OR 150 SINGLES)
15 KB SKULL CRUSHER (KX 35W//53M)
20 Gorilla Row  (KX 35W//53M)
GLUTE CHALLENGE
3 Rounds
20 GLUTE BRIDGE
20/20 DONKEY KICK
50 Sec WALL SIT




TUESDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique,
 Warm Up: 15,10,5
X walk reps each side
squat jacks
leg lift
over the shoulder ball throw
  
20-30  SQUAT Strength Run the rack with single or dbl kb squat
Do 5 reps then move up to the next weight once at heaviest weight do 5 sets of 5 reps. 


30-45    WOD: 5 ROUNDS [15 MIN]

5 DBL KB CLEAN & SQUAT (KX 20W//35M lightweight so you can go fast)
5 TRX MUSCLEUP (zoom KB skull crusher)
5R/5L KB SNATCH OR KB SWING (KX 25W//40M)
1R/1L TURKISH GETUP* from the TOP DOWN (KX 25W//40M)
*After the last snatch, from the lockout, do the down phase of the getup 
until you are laying down and then get back up. And then switch sides.


GLUTE CHALLENGE
3 Rounds
25 SUMO SQUAT
20/20 SPLIT SQUAT
55 sec WALL SIT


  


WEDNESDAY
    0-10     Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 8 rounds 20/10 alternate between the two exercises
Touch jump
TRX ROW or DBL kb bent over row


    10-25    Strength Horizontal Press Tempos and running the rack. At top weight only do KB chest Press.
3 rounds 5 Tempo pushup (3 second down, 1 second pause 0 up, 0 pause at top.)
RTR with 5R/5L Kettlebell Chest Press to achieve a top set of 5 reps. Perform 3-4 sets at top weight.


25-45    WOD:30/20/10
-BURPEE or TOUCH JUMP & SEPARATE PUSHUP
-BOX JUMP
-KB SWING (KX 35w//53/M)
-BALL SLAM
20 cal row ( or 100 Bicycles) 


GLUTE CHALLENGE
3 rounds
25 GLUTE BRIDGE
25/25 DONKEY KICK
30 Flutter Kicks




THURSDAY
    0-15    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 2 rounds
5 inch worm + scorpion
5 iron cross + Iron cross
5 pike toe touch
20 bicycles
10 legs up toe touch


    15-25  CORE Strength:  [10 MIN cutoff]
REP: 4 ROUNDS
15 KB Dead bugs
15 Sideplank hiplift R
15 Sideplank hiplift L
15 Abmat situp

25-45  WOD:  FOR TIME 60/30, 40/20, 30/15, 20/10
- Leg Lift (KX HOLLOW BODY HOLD LEG LIFT)
- Jump Rope or DBL UNDER
- Goblet rev. Lunge (KX 35W//53M)
- Abmat Sit-ups


GLUTE CHALLENGE
3 Rounds
20/20 SPLIT SQUAT
25 GLUTE BRIDGE
1 Min WALL SIT


  
FRIDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 3 rounds
10 kb good morning
10 kb swing
10 touch jump twist
10 plank hip tap
Short run




    20-30    Strength Power lift: Sumo Deadlift Single or DBL KB 
Run the rack(start light and work up to heavy) with 5 SUMO DEADLIFT till you find a top weight. Stay heavy for 5 total rounds.


    30-45    WOD: Then Partner Chipper: split reps do it top to bottom. **only one partner can work at a time. Partners can break up their reps between them as desired. The reps posted are total reps, not per person**


60 Squat tosses with med ball 
60 Goblet walking lunges (KX 35W//53M) 
60 sit-ups tosses with med ball
40 Pushups
40 KB Swings (KX 35W//53M)
30 KB DEADLIFT (KX 35W//53M)
4 Partner Sprints



Partner FINISHER:
45 seconds R/L side plank while other partner Battle Ropes or Box Jumps


GLUTE CHALLENGE
3 rounds
30 SUMO SQUAT
25/25 DONKEY KICK
1 min 5 sec WALL SIT





SATURDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 2 rounds 20/10 sec off
Box step up
Band pull apart
Over head KB swing
Banded Tricep pull down


    20-30  Strength Vertical Pull: 10 min cut off pullup study
3 ROUNDS
45 on//15sec off
A: PULLUPS
B:DBL KB Waiter Carry 
C: Hanging scapular retractions


30-45 WOD: (30 min time cap) THE NONA BENCHMARK
REPS: 1-2-3-4-5-6-7-8-9-10
THRUSTERS  (KX DBL KB 25W/40M)
REPS: 20-18-16-14-12-10-8-6-4-2
Toes to Bar 
REPS: 1-2-3-4-5-6-7-8-9-10
BURPEE OVER MAT

GLUTE CHALLENGE
3 Rounds
30 GLUTE BRIDGE
25/25 SPLIT SQUAT
30/30 DONKEY KICK


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