TXT PROGRAMMING 1/25/21-1/30/21 STRENGTH WEEK: #9

TXT PROGRAMMING
1/25/21-1/30/21
STRENGTH WEEK: #9

MONDAY
0-10    Isolated Mobility, Compound Mobility, Movement Patterning/Technique,Lower body dynamic stretch
https://youtu.be/xnLaMMIaVZo

WARMUP:
1 LAP MONKEY WALK https://www.youtube.com/watch?v=NsX3zsU-G5Q
20 DEAD BUGS
30 LEG LIFTS
 
10-20min SKILL: 3x 20-SECOND HANDSTAND AGAINST WALL
---modify with: plank
 
20-30min STRENGTH:  Lift Strength DEADLIFTS
-Run the rack up to max weight, then:
5X5 DEADLIFTS @ top weight. They should only rest 45 sec to 1 Min between weights.
 
30-45min WOD:
10 MIN AMRAP:
7 Burpee jumping jacks (jumping jacks instead of jump)
10 Double KB Thrusters
14 Traveling KB lunges (same weight as thrusters)
SPRINT
 
-then, WITHOUT REST, go directly into:
 
10,9,8,7,6,5,4,3,2,1
- Swings
- Sit-ups
 
 
TUESDAY
    0-10    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Upper body dynamic stretch
https://youtu.be/yKjfZaLAf48
WARMUP:
3 ROUNDS
20 HOLLOW BODY ROCK
20 SUPERMAN ROCK
5 SEC CROW POSE https://www.youtube.com/watch?v=5xrS2fUhN1s
Skill: (if you have a bar use it)
3X10 Toes-to-bar (TEACH THE DIFFERENCE BETWEEN KIPPING AND CONTROLLED.)
 
20-30MIN STRENGTH: Horizontal Pull
Bicep Curl to Strict Press (Arnold Press with KB)
5 sets of 10 reps  Max Strict Press superset with TRX Bicep Curl (if you have access to a trx)
-THEN-
1X30 reps @ half your max weight for Strict press
 
30-45min WOD
15 MINUTE AMRAP:
-25 OH KB Swing
-10 (5R/5L) Pistols
-8 OH Lunges (modify appropriately)
-6 Burpee Pullups (modify appropriately)
 
 
WEDNESDAY
0-10    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Upper body dynamic stretch https://youtu.be/yKjfZaLAf48
10-20 WARMUP:
2 rounds
30 seconds Downward Dog Hold
15 Scapular Push Ups
15 Band Pull Downs (to engage Lat.)
 
20-30MIN STRENGTH: Squat
8 minute EMOM:
-4 double cleans + 5 squats
(Weights touch the ground after every clean. When 4 cleans are completed, then perform 5 squats GOBLET hold kettlebells)
 
30-45MIN WOD
TABATAS: FINISH EACH TABATA BEFORE MOVING TO THE NEXT EXERCISE (8 ROUNDS 20ON/10OFF)
- Sumo deadlift high pulls
- TRX Rows + JUMP SQUAT
- Wall ball Burpee
-  10 bicycles + 3 situp (in same 20 sec)
 
  
 
THURSDAY
    0-10 min     Isolated Mobility, Compound Mobility, Movement Patterning/Technique /Upper body dynamic stretch https://youtu.be/yKjfZaLAf48
10-20MIN WARMUP:
3 ROUNDS
5 Push Up to Dip ON dbl KB
5/5 KB Halos
5 HINDU PUSHUP
 
20-30MIN STRENGTH: Horizontal Press 
5 Rounds
 5 dbl kb chest press
10  diamond pushup
 
30-45min WOD:
21-18-15-12-9
-Goblet Squats
-Hand release Pushups
-Abmat Sit-ups
-TRX tricep press or KB tricep ext
  
FRIDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique,Lower body dynamic stretch
https://youtu.be/xnLaMMIaVZo
Warm Up:
3 ROUNDS 30 ON/10 OFF
TRX Seated Pullup
KB Overhead Carry
Hollow Body Hold
 
20-30MIN STRENGTH: Core 10 min EMOM:
1R/1L Turkish Get-up (only let them choose a weight that allowed them to finish the minute)
 -then-
 3X10 weighted sit-ups

 
30-45MIN WOD:
3 ROUNDS
10 KB Squat, Catch and Press (start with kb on the ground)
10R/10L 1 Arm Kettlebell Row (balance on one leg to make it harder)
10R/10L Single Rack Reverse Lunge
10 Renegade row 
Run or Row 250M
  
 
SATURDAY
    0-10    Isolated Mobility, Compound Mobility, Movement Patterning/Technique,
Lower body dynamic stretch
https://youtu.be/xnLaMMIaVZo
Warm Up: 2x
15R/15L Side Lunges
20 reps TRX Rows
20 reps Superman 

20-30Min STRENGTH: 10 min AMRAP
10 DEAD LIFT
5/5 elevated glute bridge
10 SUMO DEADLIFT
1 MIN wall sit or squat hold
 
30-45min WOD:
PARTNER CHIPPER!
--When it is your turn, you have to complete exactly ten reps before your partner can go; you partner has to PLANK while you're going. Also, the way the reps work is each partner end up doing HALF of the number of reps listed. Example: Partner A does reps 1-10, the Partner B does 11-20, then partner A does 21-30. So on, so forth. Half fun!
 
60 Hollow Body Rocks
80 WALL BALL
100 KB Swings
120 KB Squats
140 V-UP
160 BALL SLAM
4 laps (each partner does 2 laps in the end. You partner planks while the wait for you)

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