TXT PROGRAMMING 7/25/22-7/30/22 STRENGTH WEEK: #7

TXT PROGRAMMING
7/25/22-7/30/22
STRENGTH WEEK: #7



MONDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 3 rounds
10 Ball slam
10 Wall ball
20 jump rope
Short run
 
    20-30    Vertical Press Strength: 6 rounds EMOM
ODD MIN: 
5 Swing to bottoms up press R
5 Swing to bottoms up press L
 
EVEN: 
10 DBL KB ARNOLD PRESS or split it 10/10 each arm
 
Time cap 4 MIN: 45 Lateral arm raise (USE DB)
 
30-45     WOD:
8 min cutoff
Pyramid REPS: 3-6-9-6-3
KB OH swing
Goblet Curtsey Lunge (R/L double reps)
 
7 min AMRAP
6/6 SA KB clean, the high pull (R/L)
9 Burpee with HR pushup
 
 
 
TUESDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 2-4-6-8-6-4-2
Butt kickers
High knees
Box step over
Hanging leg lift
  
20-30 Core Strength
CORE GALORE (30sec on/15 sec off)
OA Hover Plank R
OA Hover Plank L
V-ups
(Side Plank) Hip-ups R
(Side Plank) Hip-ups L
Chinees
Leg Lifts
Spiderman Plank
Butterfly Sit-ups
Hollow Body Rocks
Bicycles
Superman Rocks
Mountain Climbers

30-45    WOD: Get As Far Through The List As Possible In 15 Minutes:
        100 Rope Skips
        20 TRX Rows
        90 Rope Skips
        20 Swings
        80 Rope Skips
        20 Jump Lunges
        70 Rope Skips
        20 One Leg Deadlifts (10 R/10 L)
        60 Rope Skips
        20 TRX Jump Squats
        50 Rope Skips
        20 Bottoms Up Presses (10 R/10 L)
        40 Rope Skips
        20 Wall Balls
        30 Rope Skips
        20 Mountain Climbers (R&L)
        20 Rope Skips
        20 Burpees
        10 Rope Skips
  
 
WEDNESDAY
    0-20     Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 3 rounds 20/10
Light shoulder press
Banded bicep curl
Banded tricep press down
 
    20-30   Lift StrengthKB SNATCH [10 MIN]
For 10 minutes RTR (run the rack) to find a 5 REP MAX KB SNATCH 
Run the rack 3x. Each time working up to your top weight.
 
30-45    WOD: 3 rounds (circuit through the exercises rest remainder of min)
4 min
4 Burpee box jump
2/2 Goblet Forward Lunge
 
4 min
5 Squat Gob Bicep curl
5 DBl KB Swing


4 min
8 CAL Row 
 
  
THURSDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 3 rounds
5 hanging scapular retraction
5 plank scapular pushup
5 banded lat pulls
5 banded tricep ext.
 
    20-30   Horizontal Pull Strength: 10 min cutoff
6 ROUNDS  for each partner
PARTNER UP!
A: 5 PULLUPS or Trx row
B: waiter carry until partner is done

OR

4-5 Sets
    10 R/L Alternating bent over row (from KB on ground)
     12 Close grip bent over row

30-45  WOD: REPS or cal 5-10-15-20 (20 min cutoff)
Row CAL
TRX Power pull R
TRX Power pull L
KB DEADLIFT
AB Mat Sit up
  
FRIDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 3 rounds
10/10 Side slides
10/10 Karokas
10 frog hops
10 kb swing
 
 
    20-30    Strength Squat 10 Min AMRAP WORK THAT BOOTY
5/5 CLAM
5 GOBLET SQUAT
5/5 DONKEY KICK
5 GOBLET THRUSTERS
5/5 SIDE PLANK HOLD LEG LIFT
 
    30-45    WOD Descending time 60/30, 40/20, 30/15, 20/10 
- 5/5 Mountain Climbers + 1 Burpee (repeat as many times as possible for the time)
- 5 Jump jacks + 5/5 GOB rev. Lunge (repeat as many times as possible for the time)
- 4/4 kb highpull + 4 Alternating swing switch (repeat as many times as possible for the time)
- T2B or V-up
 
SATURDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 2 rounds partner up
A: 10 jump jack
B: waiter carry hold
 
2 rounds with partner:
10 sit up ball throw
10 squat & ball throw
 
    20-30    Horizontal Press Strength:
6 ROUNDS 20 SEC ON //10 SEC 0FF
Do the 3 exercises like a circuit, not separate tabatas. 
The Exercises:
1. Clean, Squat, Press L
2. Clean, Squat, Press R
3. Pull over to KB SIT-UP


 
30-45 WOD
5 MIN FARMERS CARRY
Now walk for as long as you can before your grip starts to fail. If you put it down, do 10 jumping jacks and pick it back up.

FOR BEST TIME: REPS 20/15/10/5 [10 MIN]
HANDSTANDPUSHUP OR PIKE PUSHUP
WALL BALL
BOX JUMPS or BOX STEP UPS

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