TXT PROGRAMMING 2/22/21-2/27/21 STRENGTH WEEK: #3

MONDAY

    0-15 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 3x 
10/10 Circle crunches R/L
10/10 Rainbow planks
15/15 Side plank Hip Lifts
5 inch worm scorpion
 
    15-25   CORE Strength:
1 min Plank
THEN

REPS 20,16,12,8,4 (8 min cutoff)
Plank Shoulder taps
Side Plank hold with Leg Lift L
Side Plank hold with Leg Lift R
Beast Birddog
DBL Leglift with Ceiling Stomp

THEN
1 min Plank 
 
25-45     WOD: 20 min cutoff
500m Run or Row
5 rounds
10 Situps
10 Pullups  or plank pull-through
 
500M Run or Row
50 3 count flutter kick (1,2,3 = 1 rep)
1 min side plank R
1 min side plank L 
 
500M Run or Row
5 rounds
10 Candlestick https://www.youtube.com/watch?v=WXoNNx-uOtU
10/10 Mtn Climber
 
 
 
TUESDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 3 rounds
20 TRX MTN CLIMBER
10 BOX OVERS
10 SITUP
10 KB LEGS UP STRAIGHT TOE TOUCH
3/3 GSW https://www.youtube.com/watch?v=vRWGwwLSIUQ
https://www.youtube.com/watch?v=aiN-2yAIkec
  
20-30  LIFT Strength Clean
3 REPS DBL KB CLEAN OR SINGLE KB CLEAN
SUPERSET with 3 PULLUPS
WORK UP TO TOP WEIGHT AND DO 5 SETS OF 3 REPS AND TOP WEIGHT
30-45    WOD
  3 ROUNDS
20 ALTERNATING SWING
10R/10L CLEAN-SQUAT-PRESS
10R/10L PUSH UPS WITH ONE HAND ON KB
3 TURKISH GETUPS R
3 TURKISH GETUPS L
10/10 KB RUSSIAN TWISTS
 
WEDNESDAY
    0-20     Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up:
RUN – THEN, 
3 rounds:
15 toes to bar or vup
15 hollow body rock
15 situps
5 burpees            
 ** after 3 rounds finish with another run   
 
    20-30    Horizontal pull Strength 4 Rounds 45/10
Snatch to bent over row R (add press back if you feel sassy)
Snatch to bent over row L
TRX Row + TRX Back fly
 
 
30-45    WOD: REPS 27-21-15-9
Wall balls
Renegade Row + Push Up  (row,row, pushup = 1 rep)
Mountain Climbers (dbl reps)
Abmat Sit-ups
  
THURSDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 3 x 
10 Weighted glute bridge
10/10 Clams
10/10 Donkey kicks with pulse 
10 Weighted frog pumps
20 cross jacks

 
    20-30   Squat Strength: 10 min amrap
10 GOB Squat
5 jump squat
10 Sumo Squat
5 jump squat
10/10 gob Bulgarian Split squat
5 jump squat
 
30-45  WOD:
 
 3 laps (3x250m)
15 Toes-to-bar or V-up
15 Overhead kb swings
15 Box Jump
2 laps (2x250m)
10 Toes-to-bar
10 Overhead kb Swings
10 Box Jump
1 lap (250m)
5 Toes-to-bar
5 Overhead kb Swings
5 Box Jump
  
FRIDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up:
3 Rounds: 30 sec on //10 sec off
-Jump Rope (good opportunity to practice DU)
-Sumo Deadlift High Pull light
-Alternate 3R/3L Lawnmower Rows
-Ball Slams
 
    20-30    Horizontal Press Strength 5 rounds in 10 min
5 TRIPLE KB Chest Press (Right/Left/Together = 1)
5/5 SA Push Up 
10 TRX Chest fly
 
    30-45    WOD: 15 min Ascending AMRAP  
7 Ball Slams
7 Full Pushups (try not to do it on your knees, elevate to a box if you need to.)
7R/7L Windmill
7R/7L TRX Power Pulls 
 
SATURDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 3 Rounds (30 seconds exercise, 10 seconds rest) 
Leg lifts
One-leg Hip Bridges R
Weighted Sit-ups
One-leg hip bridges L
 
    20-30    Core Strength: lap = 50M
5 LAP DBL KB OVERHEAD LUNGE
50 BUTTERFLY SITUP

4 LAP DBL KB OVERHEAD LUNGE
40R/40L MTN CLIMBER

3 LAP DBL KB OVERHEAD LUNGE
30R/30L SIDE PLANK HIPLIFT

2 LAP DBL KB OVERHEAD LUNGE
20 TOES TO BAR or VUP

1 LAP DBL KB OVERHEAD LUNGE
10 SUPERMAN
 
30-45 WOD:
6 rounds of 2 min on// 1 min MTN CLIMBER
 
12/9/6
Thruster
Over mat burpee
 





 
IF YOU FINISH THE 12/9/6 REPS BEFORE TIME IS UP THEN MOVE ON TO (circuit through below it til time is up.)
4/4 SWING CLEAN
3/3 Clean squat
2/2 Push Press