TXT PROGRAMMING 3/30/20-4/4/20 STRENGTH WEEK: #6 By Tricia, Margaux & Christa

MONDAY - 
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up
2-3 Rounds
10 Plank step up to squat
10 raised glute bridge w/ heel taps (R/L)
10 walk out push ups
 
    20-30  Strength Squat
5 Rounds- Super set
10-12 KB Goblet Squat
    +
30 second overhead static squat hold (bodyweight or w/ dowel, towel, etc)
 
30-45     WOD 
15 Min AMRAP
8 R/L SA KB clean, squat, press
8 R/L Tall plank with KB reach & pull to opposite foot
10 R/L Single leg v-up (KB optional)
15 plank jack w/ mountain climber
 
 
TUESDAY 
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique
 
Warm Up:
30on/10off x3
Serratus Push Ups 
Hollow Body rock
Plank shoulder taps
Dead bugs
 
 
  
20-30  Strength Horizontal Press
Triple Set 4x
10R/10L Single Arm Kettlebell Chest press
10 Kettlebell Diamond Push ups
20 Seal Jacks
 
30-45    WOD
  CHIPPER!!  you have to chip away at in order to finish IN ANY ORDER YOU CHOOSE
(20 MIN TIME CAP)
1 round
10 Handstand push-ups (or practice kicking up to handstand) or pike pushup
20 V-Ups
30 Push Ups
40 Burpees no PU
25/25 Sit Outs
30/30 Kb Snatch (KX 35W/53M)
70 KB swings
80 Sit-ups
45/45 Side Goblet lunge (KX 20W/30M)
100 Frog jumps 
 
WEDNESDAY
    0-20     Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up:   2 ROUNDS (12 min)
45 on / 15 off
Sprawl https://www.youtube.com/watch?v=nfPM4S24chs
Fast feet
Squat jax (jumping jack with squat) 
Broad Jump + Back Pedal
Forward/Back lunge R
Forward/Back lunge L
 
    20-30    Core Strength  1x through (8 Min)
1 min on each exercise
Seated AB Circle (v-sit) R
Seated AB Circle (v-sit) L
MTN Climber on forearms cross body knee to elbow (Drunken Mtn Climbers)
30 sec REST
Forearm Plank with Alt. Leg lift
Lateral Leg scissor
Supine Crossbody toe touch (starfish crunch)
30 sec REST
Russian V-Tuck Twist
 
30-45    WOD: 15 Min AMRAP
6 Goblet squat with Bicep curl at bottom to goblet press with Tricep ext at top https://www.instagram.com/p/B9MKsarB8cz/?igshid=kqx0gw2zb91w
3/3 (Start Kneeling) Bicep curl to Press//Lunge to Standing with KB overhead. (Alternate legs every rep)
6/6 KB Snatch
6/6 KB Single arm Chest Press
30/30 sec one leg hop forward and backward
 
  
THURSDAY 
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique
 
10MIN Warm Up:
30on/10off 3x
High knees
Inch Worm Burpees ( inch worm with a hop forward instead of walking hands back )
Glute bridge hold
 
20-30 Strength Power Lift Deadlift
4 sets
RDL Tempo (3 down/ 3 Pause/ Explode up
10 reps Conventional Deadlift
 
 
30-45 WOD Ascending AMRAP 3,4,5,6,7…
3 KB Plank Hop Out/Bent Row/Dead Swing
https://www.instagram.com/p/B-HTGX4jJyV/?igshid=howv4wz6ivpe
3 Burpees
3R/3L Single leg DL/Clean to Lunge
(Can be done with one arm or two arms)
https://www.instagram.com/p/BRBmeB1FeaR/?igshid=1gwdcw4htgta
 
 
 
FRIDAY - 
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique
Warm Up:2-3 Rounds
12 elbow plank w/ rotation
8 R/L ½ Turkish get up (no weight)
12 hollow body rock
 
    20-30  Strength Vertical Pull
 
4-5 Rounds - Superset
10-12 R/L SA KB Floor clean
    +
12 strict high pulls
 
30-45  WOD
4 Min AMRAP
10 Push up to T
10 KB Chest press
10 KB Alt Halo
 
4 Min AMRAP
10 Goblet Squat
10 R/L Reverse lunge (KB optional)
10 Weighted Hip Thruster
 
4 Min AMRAP
10 Elbow plank Hip Lift
10 Coffin Sit ups
10 R/L Sprinter Sit ups
 
 
SATURDAY
    0-15    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 6 rounds EMOM
Odd Min: 10 squat, 10 buttkicker, 10 touch jump, 10 situp
Even Min: 1 min Plank
 
    15-25  Strength Lunge
SUPERSET!
24-20-16-12-8 KB Forward Lunges
12-10-8-6-4 Navy Seal Burpee https://www.youtube.com/watch?v=jgndJU0qCtc
 
25-45 WOD    5 ROUNDS 50 ON// 10 OFF (20 min)

• Deadlift /squat / overhead press
  
• Single arm Bent over row/ snatch/ windmill (then switch sides)
  
• KB Pull-over to Sit up
  
• Single arm Swing/ Burpee switch sides (then switch sides)