TXT PROGRAMMING 11/11/19-11/16/19 STRENGTH WEEK: #6 REGULAR SCHEDULE FOR VETERANS DAY

REGULAR SCHEDULE FOR VETERANS DAY
MONDAY
0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up
 ** warm up with squats first and find your ideal weight before you start your EMOM.
Incorporate some dowel work and body weight squats into your warm up**
20-30  Strength Squat
5 minute EMOM (Every Minute On the Minute)
5 Heavy Squats
2 Burpees
 
30-45 WOD CHIPPER!!  CHIP AWAY 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 Goblet Thruster (KX 35W/53M)
40 Box Overs
25/25 Kb Snatch (KX 35W/53M)
60 Pull-ups (KX Strict pullup)
70 Push-ups
80 Sit-ups
45/45 Side Goblet lunge (KX 20W/30M)
100 Double-unders or 500 Rope skips

 
TUESDAY
0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up
  2 Rounds
150m Run or row
10 TRX Push up
20 KB Swings
40 Jump Jack
20 Second Pike Hold20-30  Strength Horizontal Press
DBL KB Chest Press
5 sets x 5 reps
Increase 5-15lbs off last weeks 5x5
 
Feet Elevated KB Chest press
3 sets x 12 reps
 
30-45 WOD
3 Rounds. 1 minute per exercise. Perform as a circuit.
- Alternate between (burpee out to transition) 5 Mtn Climber/5 Bicycle
-Sumo Deadlift High Pull (KX DBL 25W/DBL 53M)
- Alternate Plank up/down
- Alternating 3R/3L Lawnmower Rows (KX 35W/53M)
- Reverse plank or bridge hold


WEDNESDAY
0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up   
5 Rounds for Time EMOM 
2 Burpees
20 Mtn Climber
10 Butterfly Sit Ups
20-30    Core Strength Core Circuit
4 Rounds (30 seconds exercise, 10 seconds rest)
1) Hanging Leg Raises (slow)
2) One-leg Hip Bridges R
3) Weighted Sit-ups
4) One-leg hip bridges L


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: 100 Dead Bug & 1 Min Plank
  
THURSDAY
0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up
 2 Rounds for Time
10 Shoulder to Overhead
1 minute L Sit
15 Push Ups
20 Second Handstand Hold or Pike Hold


20-30  Strength Power Lift
DBL KB Strict Press
5 sets x 5 reps
Increase off last weeks 5x5 5-15lbs
 
DBL KB Front Rack Carry
3 sets x 20 sec on 10 sec off

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)
  
FRIDAY
0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up
 5 Rounds for Time EMOM 
5 Hindu Pushup
10 Donkey Kicks
10 hanging scapular retraction


20-30    Strength Vertical Pull
 Strict pull up
3 sets x 15 reps
 
Banded Tricep Extension
3 sets x 15 reps

30-45 WOD 1 Minute at each station with no rest between stations for 3 rounds: (rest 1 min between rounds)

• Snatches (Switch Every 5) (modify with kb swing)
• Push Presses (Switch Every 5)
• One Arm Rack Squats (Switch Every 5)
• One Arm High Pull Swing (Switch Every 5) (modify with kb pull from ground)
• CHIN OVER BAR HANG or BAR HANG or WAITER CARRY HOLD or FARMER CARRY HOLD

SATURDAY
0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up
3 Rounds
6 Clean & Press
6 Push Press
10 side lunge
10 Wall Balls  20-30  Strength Lunge Front Rack Reverse Lunges
5 sets of 5R/5L Front Rack Reverse lunges. Try to increase weight every round.


30-45 WOD 3 rounds 
5 single leg deadlift R
10 pull up
5 single leg deadlift L
10 pushups
1 TGU R
10 sit ups
1 TGU L
50m DBL KB Waiter Carry