TXT PROGRAMMING 12/13/21-12/18/21 STRENGTH WEEK: #5

TXT PROGRAMMING
12/13/21-12/18/21
STRENGTH WEEK: #5



MONDAY
    0-10    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 3 rounds
5 hindu pushup
10 sit ups
20 spider planks
10 gob chest press
 
    10-20  Strength Horizontal Pull: (ZOOM Plank on bench and 5/5 KB Row then hollow body hold for 1 min.)
3 ROUNDS EACH
PARTNER UP
A. 10 TRX row negatives (3 second lower)
B. HOLDS CHIN OVER BAR TIL PARTNER IS DONE [If they cannot have them try but jump back up after they fall]
 
20-45     WOD: 20 Seconds On 10 Seconds Off For 8 Rounds Of Each Exercise (NOTE: Finish all 8 rounds of the exercise before moving on to the next) Scale As Necessary:
        One Arm Clean & Bottoms up Push Press Alternate arms
        Renegade row + pushup
        V-up & over (add kb for extra challenge)
    Bar Hanging slow leg lift & lower (can also be done on the floor) 
 
 
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 Tempo squat & goblet squat 
3 rounds
6 Tempo gob squat 3 sec down, 2 sec pause, 0 up, 0 pause at top
5 RTR Gob squat no tempo
10 Jump squat
 
30-45    WOD: 4 Rounds
7R/7L REV. GOBLET LUNGE
10 situp
14 GOBLET SQUAT
10 situp
14 KB PUSHUP
10 situp
7R/7L OA THRUSTER
10 situp
  
 
WEDNESDAY
    0-10     Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 8 rounds 20/10 alternate between the two exercises
Touch jump or burpee
TRX ROW or 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:5 ROUNDS [15 MIN]

5 DBL KB THRUSTER
5 TRX MUSCLEUP https://www.youtube.com/watch?v=yMZGD8NxWt0 (zoom KB skull crusher)
5R/5L KB SNATCH
1R/1L TURKISH GETUP* from the TOP DOWN
*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.
THURSDAY
    0-15    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 2 rounds
5 inch worm + scorpion
5 vup +iron cross
5 pike toe touch
20 bicycles
10 legs up toe touch
 
    15-25  CORE Strength:  [10 MIN cutoff]
REP: 30/20/10
Hollow body rock
Sideplank hiplift R
Sideplank hiplift L
Abmat situp

25-45  WOD:  30/20/10
-WALL BALL
-BOX JUMP
-Renegade Row + Push up
-BALL SLAM 
250m Row (never changes)
  
FRIDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 3 rounds
10 Pulsing sumo deadlift
10 kb swing
10 touch jump twist
10 wall ball
Short run
 
 
    20-30    Strength Power lift: Sumo Deadlift High Pulls
Run the rack with 8 (4R/4L) SDHP till you find a top weight. Stay heavy for 4 total rounds. (ZOOM 10 min AMRAP  8 SDHP + 6 Tempo deadlift (3 up, 0 pause at top, 3 down, 0 pause at bottom.)
 
    30-45    WOD:  15 Min Ascending amrap Add a rep to each side every round. 
3/3 KB single-arm snatch
3/3 KB windmill
3/3 KB single-arm front squat
3/3 KB single-arm bottoms up press
100 jump rope (reps stay the same.) (Zoom: Jump Jacks)
 
SATURDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 3 rounds 30/10 sec off
Burpee lunge
Overhead swing
Plank shoulder tap + pushup
 
    20-30  Strength Vertical Pull: 10 min AMRAP alternate partners (ZOOM 5 kb dead drag & 1 min plank.)
A: 5 PULLUPS
B: partner plank
 
30-45 WOD: (While doing single unders every attempt at a double under = 5 reps)
1 ROUND For BEST time: (20 MIN CUTOFF)
Must finish each exercise before moving to the next. 
Row 500m or 300 rope skips or 60 DBL Unders
20/20 KB Clean & press
30 Ring dips or Box dips
Run 500m 
30 Pullups
20 bent over dbl kb row
10/10 Pistols or goblet squat 


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