TXT PROGRAMMING 12/09/19-12/14/19 STRENGTH WEEK: #10

MONDAY
0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up
 
20-30    Vertical Pull Strength 
5 ROUNDS 
10 rounds (5 MIN)
15 SEC ON/15 SEC OFF 
HOLD CHIN OVER BAR FOR 15 SEC 
5 MIN OF:
3 SETS OF 5 REPS PULLUP NEGATIVES (OR TRX NEGATIVES) IF THEY NEED MORE OF A CHALLENGE GRAB A WEIGHT BELT.
PULLUP FAST AND LOWER YOURSELF SLOW.


 
30-45 WOD 
3 Rounds:
10 Pull Up
10 Burpees
250m Run


2 Rounds: 
15 V-ups
15 Russian High Pulls (single Kb)
15 box jumps (modification: 7/7 goblet step up)


1 Round:
-8 TGU (4R/4L)


 
 
TUESDAY
0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up
  
20-30    Lunges -
15 minute
1 TGU left
-at top of TGU, clients will do 1 lap of walking lunges with the bell in the rack position.  When they return to their mat, they will "get down".
250m Run
Repeat on right side
250m Run


 
30-45 WOD 1 round
10 spinal rock/ burpees


5 Rounds
5/5 Single leg Romanian Deadlift
10 Push-ups 


1 rounds
10 Spinal rock/ burpees


5 Rounds
5/5 Goblet Bulgarian Split squat
10 TRX rows


1 round
10 Spinal rock/ burpees

  
 
WEDNESDAY
0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up   
 
20-30    Press Strength 
 1 STRICT PRESS + 2 PUSH PRESS


-Perform 1 strict shoulder press and then 2 push press directly after. This is one round.


Run the rack using this press sequence till you find your top weight.


Do 3 sets at your top weight. (The strict press will be the limiting factor)


 
30-45 WOD
Buy In:
3X
10 TRX Biceps Curls
10 TRX Triceps Press


then:
3 Rounds: 
5R/5L Single-arm Swings
10 pull, catch, press ( single kb)
5R/5L Snatch
10 TRX Jump Squats
Short Sprint


Buy Out:
3X:
10 Sit-ups
20 Leg Scissors
30 Russian Twist


  
THURSDAY
0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up
 
20-30    CORE 
**Perform each exercise for 3 rounds - 30 seconds exercise, 15 seconds of rest.
Complete ALL 3 rounds of 1 exercise before moving onto the next one (not as a circuit).
Split up group as needs if TRX's are limited. Give as much transition time in between exercise as needed for set-up. 
1. TRX Pikes (mod: TRX Knee tucks)
2. TRX Hamstring Curls
3. Chinees
4. Supermen


30-45  WOD
10 min EMOM of :  
6 dbl kb deadlifts with push press weight
6 push press
6 box jumps or dbl kb Box step up with push press weight


Finish with 8 rounds 20/10 Russian Twist with KB


  
FRIDAY
0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up
 
20-30    Lower Pull Strength - STRENGTH: 2R/2L reps DBL or Single KB SNATCH
**Run the rack with SNATCH. Complete 4 rounds of 4(2R/2L) reps at top weight.**

 
30-45 WOD 
15 Minute AMRAP:
50 Mountain Climbers
50M/50M One arm waiter carry/ One arm farmer carry
15 Ball Slams
50M traveling lunges (no weight)
 
SATURDAY
0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up
 
20-30    Horizontal Pull Strength -   PARNTER Ladder TRX Row & Split Row -
Have everyone partner up for the ladder TRX row & SPLIT row. Partner A does 1 TRX row then Partner B does 1 SPLIT ROW  Then SWITCH.
Partner A does 2 and B does 2. Move up in reps each set by 1 until you can’t complete the set. Then restart back at the beginning.

 
30-45 WOD 1 round FAST (WORK FOR FULL 15 MIN)
50 DOUBLE KETTLEBELL CHEST PRESS

50 RENEGADE ROW WITH PUSHUP

150 JUMP ROPE OR 50 D.U.

50 TRX MUSCLE UP

50 DIPS (RINGS, TRX OR ON A BOX.)

150 JUMP ROPE OR 50 D.U.

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