TXT PROGRAMMING 12/14/20-12/19/20 STRENGTH WEEK: #3

TXT PROGRAMMING
12/14/20-12/19/20
STRENGTH WEEK: #3




MONDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up
 
    20-30   CORE Strength 
50 Butterfly Sit ups
10 Superman
40 Butterfly Sit ups
10 Superman
30 Butterfly Sit ups
10 Superman
20 Butterfly Sit ups
10 Superman
10 Butterfly Sit ups
10 Superman
 
 
30-45     WOD 15 min AMRAP
5 wall ball (add 5 reps every round)
10 T2B or V-ups
15  KB Swings
 
 
TUESDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up
  
20-30  LIFT Strength 10 MIN cutoff
5 sets of 5 reps TEMPO ROMANIAN DEADLIFT (3 down, 3 pause, 0 up, 0 pause)
5 sets of 10 reps SUMO DEADLIFT
 
30-45    WOD THE LUMBER JACK (1 time through)
20 DEADLIFTS
400m Run
20 KB SWINGS
400m Run
20 KB OH SQUAT
400m Run
20 Burpees
400m Run
20 CHEST TO BAR PULLUP
400m Run
20 Box Jumps
400m Run
20 Kb Clean & Squat (LEVEL UP WITH DBL KB)
400m Run
 
  
 
WEDNESDAY
    0-20     Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up   
 
    20-30    Horizontal pull Strength Bent-over Rows
Run the rack with bent over rows in sets of 5 reps.
When you reach your top weight, back back to the beginning of the rack and work your way back up again.
Stress the importance of a tight core and flat back. NO BRO LIFTING!
 
30-45    WOD: EVERY 2 MIN add 1 rep to each exercise
16 MIN EMOM 
3/3 OA KB CLEAN
3/3 OA RACK SQUAT
3/3 OA SWING
  
THURSDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up
 
    20-30   Squat Strength
KB Squat
4 sets x 6 reps
4210(:4 down,:2 pause, explode up, no pause at the top) Increase off last week.

KB Squat
3 sets x 10 reps
attempt to increase off tempo weight

30-45  WOD Top to bottom
20/20 DBL KB walking lunge
20/20 clean/snatch reverse lunge (each arm switch as you please)
200-ft. handstand walk or 20 Inch worms with pushup
20/20 KB Swing cleans (IF you like DBL KB SWING CLEAN)
20 Box jumps or 20/20 KB Box Step up
20 deficit handstand push-ups (feet elevated)
20 DBL KB rack squats
 
FRIDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up
 
    20-30    Horizontal Press Strength
100 DBL KB CHEST PRESS (everytime you stop 10 PULLUPS then keep on working) (ZOOM everytime you stop 5/5 NORTH SOUTH PLANK)
 
    30-45    WOD “I GO YOU GO” PARTNER WORKOUT  move as fast as you can other partner rests will one works. Switch partners after a full ROUND is complete. If you dont have a partner Then half the number of ROUNDS on each section. 
 
30 ROUNDS
4 PUSHUPS
4 V-UPS
 
20 ROUNDS
6 JUMP LUNGES
6 BUTTERFLY SITUPS
 
10 ROUNDS
12 BURPEES 
12 SQUATS
 
SATURDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up
 
    20-30    Core Strength
12-9-6-3
LEG LIFT to Hip twist
BURPEES
 
2 min Situp
 
12-9-6-3
V-Up to russian twist
BURPEES
 
30-45 WOD 1 TIME THROUGH for best time
50 Squats
50 JUMP JACKS
50 Push Ups
50 JUMP JACKS
50 Lunges
50 JUMP JACKS
50 Burpees
50 JUMP JACKS
50 MTN Climbers (R+L= 1)
50 JUMP JACKS
50 MTN Climbers (R+L= 1)
50 JUMP JACKS
50 Burpees
50 JUMP JACKS
50 Lunges
50 JUMP JACKS
50 Push ups
50 JUMP JACKS
50 Squats
 
 

​