TXT PROGRAMMING 1/11/21-1/16/21 STRENGTH WEEK: #7

TXT PROGRAMMING
STRENGTH WEEK: #7

MONDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up
 
    20-30    Vertical Press Strength: 6 rounds EMOM
ODD MIN: 
5 Swing to bottoms up press R
5 Swing to bottoms up press L
 
EVEN: 
10 DBL KB ARNOLD PRESS or split it 10/10 each arm
 
4 MIN: 45 Lateral arm raise (USE DB)
 
30-45     WOD:
8 min cutoff
Pyramid REPS: 3-6-9-12-15-12-9-6-3
KB OH swing
Goblet Curtsey Lunge (R/L)
 
7 min AMRAP
6/6 SA KB clean, the high pull (R/L)
9 Burpee with HR pushup
 
 
 
TUESDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up
  
20-30 Core Strength
CORE GALORE (30sec on/15 sec off)
OA Hover Plank R
OA Hover Plank L
V-ups
(Side Plank) Hip-ups R
Chinees
(Side Plank) Hip-ups L
Leg Lifts
Spiderman Plank
Butterfly Sit-ups
Hollow Body Rocks
Bicycles
Superman Rocks
Mountain Climbers
30-45    WOD: Get As Far Through The List As Possible In 15 Minutes:
        100 Rope Skips
        20 TRX Rows
        90 Rope Skips
        20 Swings
        80 Rope Skips
        20 Jump Lunges
        70 Rope Skips
        20 One Leg Deadlifts (10 R/10 L)
        60 Rope Skips
        20 TRX Jump Squats
        50 Rope Skips
        20 Bottoms Up Presses (10 R/10 L)
        40 Rope Skips
        20 Wall Balls
        30 Rope Skips
        20 Mountain Climbers (R&L)
        20 Rope Skips
        20 Burpees
        10 Rope Skips
  
 
WEDNESDAY
    0-20     Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up   
 
    20-30   Lift StrengthKB SNATCH [10 MIN]
For 10 minutes RTR (run the rack) to find a 5 REP MAX KB SNATCH 
Run the rack 3x. Each time working up to your top weight.
 
30-45    WOD: Build up to 5 reps on Right Then Build up to 5 reps on Left. [20 MIN]
Begin with 1 rep RIGHT and 1 rep LEFT of each exercise then jump rope. Next, do 2 reps on RIGHT and 2 reps on LEFT, then 3, and so on up to 5 reps. 
1. Kettlebell single-arm snatch
2. Kettlebell windmill
3. Kettlebell single-arm front squat
4. Kettlebell single-arm bottoms up press
5. 100 jump rope (reps stay the same.) or 25 frog hops
  
THURSDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up
 
    20-30   Horizontal Pull Strength:
6 ROUNDS  for each partner
PARTNER UP!
A: 5 PULLUPS or Trx row
B: partner plank

OR

4-5 Sets
    10 R/L Alternating bent over row (from KB on ground)
     12 Close grip bent over row

30-45  WOD:15 MIN AMRAP
7R/7L REV. GOBLET LUNGE
4 T2B or V-up
14 KB Swing/Highpull/Press
4 T2B  or V-up
14 KB PUSHUP
4 T2B  or V-up
7R/7L TURKISH SITUP
4 T2B  or V-up
*T2B = TOES TO BAR. SCALE FOR SKILL LEVEL. 
  
FRIDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up
 
    20-30    Strength Squat 10 Min AMRAP WORK THAT BOOTY
5/5 CLAM
5 GOBLET SQUAT
5/5 DONKEY KICK
5 THRUSTERS
5/5 SIDE PLANK HOLD LEG LIFT
5 BICEP CURL TO GOBLET SQUAT
 
    30-45    WOD Descending time 60/30, 40/20, 30/15, 20/10 (rest is a static squat)
- 5/5 Mountain Climbers + 1 Burpee (repeat as many times as possible for the time)
- Jump Ropes OR 5 Jump jacks + 5/5rev. Lunge (repeat as many times as possible for the time)
- 5 Goblet Thrusters + 5 Touch Jumps (repeat as many times as possible for the time)
- Abmat Sit-ups
 
SATURDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up
 
    20-30    Horizontal Press Strength:
6 ROUNDS 20SEC ON //10SEC 0FF
Do the 3 exercises like a circuit, not separate tabatas. 
The Exercises:
1. Clean, Squat, Press L
2. Clean, Squat, Press R
3. Pull over to KB SIT-UP


 
30-45 WOD
5 MIN FARMERS WALK
Now walk for as long as you can before your grip starts to fail. If you put it down do 10 jumping jacks and pick it back up.

FOR BEST TIME: REPS 20/15/10/5 [10 MIN]
HANDSTANDPUSHUP OR PIKE PUSHUP
WALL BALL
BOX JUMPS or BOX STEP UPS