TXT PROGRAMMING 12/28/20-1/2/21 STRENGTH WEEK: #5

TXT STRENGTH WEEK 5
TXT PROGRAMMING
12/28/20-1/2/21
STRENGTH WEEK: #5



MONDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
 
Warm Up 5 min AMRAP
5 Push up to down dog
10 Side plank w/ reach R
10 Side plank w/ reach L
5/5 Alt. Curtsy lunge w/ pulse 
 
    20-30  Strength Horizontal Pull
Ascending 10 min AMRAP 3, 4, 5, 6….
SA swing high pull R
SA swing high pull L
KB push up, pop up, bent over row (both hands on bell)
SA elevated plank row R
SA elevated plank row L
 
30-45     WOD 15 min CUT OFF 
5 rounds 
6 SA bent over row to snatch R
6 SA bent over row to snatch L
9 Glute bridge, chest press, pull over
12 Sumo DL HP
15 plank jacks
 
 
TUESDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
 
Warm Up:
3 rounds 
10/10 Lateral high knees
10 Glute bridge w/ march 
10 side vups R/L
10 frog pump
  
20-30  SQUAT Strength
1 min wall sit
Super set: x3
10 goblet squat
10 jump squat
 
Super set: x3
5 pistol squat R/L
10 touch jumps


1 min wall sit


30-45    WOD
12 Minute E.M.O.M. (every minute on the minute)
Odd minutes (1,3,5, etc.): 3R/3L Clean n’ Press + 15 Sit-ups
Even minutes (2, 4, 6 etc.): 10 Hand-release Pushups + 7R/7L Jump Lunges (use trx to make jump lunge easier.)

WEDNESDAY
    0-20     Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up:  3 rounds 30/10
Hindu pushups
Butt kickers + Arm swings across front
Sit up   
Inch worms + Push up   
 
    20-30    Strength Horizontal Press: KB CHEST PRESS

8 Sets of 5 reps on each side with 10 pushups in between each set.
 
30-45    WOD:
5 ROUNDS (Encourage members to go heavy)
5 TRX MUSCLE UP or 5 KB Chest press to skull crusher
5R/5L PISTOLS
5R/5L SNATCHES
5R/5L LAWNMOWER ROWS
30 (15R/15L) MOUNTAIN CLIMBERS
  
THURSDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique,
 Warm Up: 3 rounds
10 Dead bug
10 Bird dog
5 bootstrapper
10 Seal jacks
10 KB Swing
 
    20-30  CORE Strength: ONE TIME THROUGH
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:
12 minute AMRAP
12 (6R/6L) Goblet Box Step-ups
6 DBL KB Thrusters
6 Burpee Lateral Jumps (over the mat)

3 min AMRAP
10 SIT OUT
10 prone Legs straight up toe touch
10 Leg lift ceiling stomp
  
FRIDAY
    0-15    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 10 alternating Tabata Rounds (5 each)
Odd rounds: Supermans
Even: V-ups
 
    15-25    Strength Power lift:
Sumo Deadlift High Pulls
Run the rack with sets of 5 Sumo Deadlift High Pulls. Stay at top weight for 4 additional rounds (5 rounds total at top weight.) 

OR if you cannot RTR

Sumo Deadlift High Pull 8 sets of 5 reps with 20 unweighted sumo squats between each set.

Here’s a good video:
https://www.youtube.com/watch?v=V0qNjLHV3_c
 
    25-45    WOD:
Partner WOD: 20 Minute AMRAP (if you cannot partner split reps)
-Each partner is doing HALF of the labeled reps (except for the jump rope). You cannot change the order of this workout. Start with the top and work your way down. Each partner will switch off every 10 repetitions. When one partner is going, the other partner is burpeeing. Get through this list as many times as you can with your partner in 20 minutes.  
-150 Jump Rope or Jump jack (do together)
-80R/80L Over head KB Walking lunges
-80 Dips or TRX tricep Ext.
-60 Ball Slams
-40 Spinal Rock to Pull up
-20 pull-ups
-3 Laps (run together) 
 
 
 
SATURDAY
    0-10    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 5 Min AMRAP
40 mountain climbers
20 Glute Bridges
5/5 Alternating side lunges
5 Inch worm burpees
 
    10-20  Strength Vertical Pull:
8 minute EMOM of 3-5 pull-ups. Use assisted bands if needed. For strong individuals add weight.
ZOOM Class: 10min AMRAP                    
10 Prone Towel Pulls     https://youtu.be/_qjBvQ9F4kw
10 Back Widows.           https://youtu.be/mjnseqLiVXM
10/10 Plank Row
 
20-45 WOD    
15,10,5 reps of:
-Burpee Toes to bar or burpee spinal rock
-ceiling Stomps seehttp://www.youtube.com/watch?v=rhGTgI0PH5E

ANY ORDER Chipper: 15 min cut off
60 Ball Slam or Thruster
60/60 goblet walking lunges
60 sit-ups with kb shoulder press
40 Pushups
40 KB swings
30/30 Bottoms up KB Press
4 Sprints with 20 frog hops after each


FINISHER:
45 seconds R/L side plank

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