TXT PROGRAMMING 8/31/2020-9/5/2020 STRENGTH WEEK: #8

8 TXT STRENGTH WEEK 8
TXT PROGRAMMING
8/31/2020-9/5/2020
STRENGTH WEEK: #8



MONDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
 
Warm Up
30/10 x 3
Plank double shoulder tap & reach
Ceiling stomp
Plank pop up (keep hips low)
 
    
20-30    Core
 
10 Min EMOM
 
ODD Min:
10 leg lift
10 sit up
Reverse plank remainder
 
EVEN Min:
10 Elbow Plank Hip lift
10/10 Elbow plank knee drive
Hold plank remainder 
 
 
 
30-45     WOD 
 
3 Min AMRAP
Right Side:
SL DL, row, clean, reverse lunge, to OH press
 
3 Min AMRAP
Left Side:
SL DL, row, clean, reverse lunge, to OH press
 
10 Min AMRAP
10 KB DL, HP, to OH press (both hands on bell)
10 Sit up w/ KB transfer
10 Alt. SA plank Jack
5 Burpee tuck jumps
 
 
 
TUESDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
 
Warm Up
7 Min AMRAP
3/3 Bodyweight turkish get up
6 Double squat to sprawl
6 Dowel/Towel OH squat
2 lap side shuffle 
 
  
20-30   Power Lift -
10 Min Ascending AMRAP 3, 4, 5, 6…
SA Swing, HP, Clean, Squat R
SA Swing, HP, Clean, Squat L
KB DL, clean, OH press (both hands on bell)
 
 
30-45    WOD
7 Min EMOM:
3/3 Burpee Snatch
6 Goblet squat
Squat hold or Squat Jack remainder
 
7 min EMOM:
3/3 Clean w/ Reverse lunge
6 Ab rocker with OH press
Hollow body hold or rock remainder 
  
 
WEDNESDAY
    0-20     Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 7 Minute Farmer's Carry/ Jumping Jacks
 -walk around the room with 1 HEAVY bell.  It should be a weight that they have to set down occasionally.  When you do, in fact, set the bells down, perform 25 Jumping Jacks, then pick it up with the other hand and get right back to farmer carry!!   
 
    20-30   Vertical Pull 10 MIN EMOMs
EMOM ODD: 5/5 North/south plank ….Then REVERSE PLANK til min is over
EMOM EVEN: 5/5 Plank pull through …..Then HOLLOW HOLD til min is over
 
30-45    WOD 15 min cutoff
5/5 Jump Lunges
20 Wall Ball or thruster
15/15 One Arm High Pull 
40 Pushups 
50 Burpees (Pushup optional)
40 Pushups 
15/15 One Arm High Pull 
20 Wall Ball or thruster
5/5 Jump Lunges
  
THURSDAY 
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique
 
Warm Up: 10 Min
40 Mountain Climbers
10 R/L Single Leg Glute Bridge
40 High Knees
10 Burpee NO Push Up
 
    20-30    Lunge Reps 5,10,15, 20 
Walking Lunge (each side)
Jump Squat
Bulgarian Split Squat (each side)
 
30-45  WOD Ascending (Add 2 Every Round) 15 min cut off
 
2/2 Forward/Side/Reverse Lunge
2 Burpees
2/2 Weighted Step Up or Kneeling Step Up
2/2 Jump Lunges
2/2 SIngle Arm Swings
 
 
  
FRIDAY
    0-10    Isolated Mobility, Compound Mobility, Movement Patterning/Technique,
 Warm Up: One time through FAST!! 
400M Run (1:30 min jump jack)
6 Spinal Rocks with a jump
250M Run (1 min seal jack)
12 Spinal Rocks
100M Run (30 sec touch jump)
18 Spinal Rocks
 
    10-25    Vertical Press 15 MIN Death By Burpee THRUSTERS!! - Do one set of burpee Thrusters at the top of each minute for 15 minutes and increase each set by 1 rep until you aren't able to make it in the 1 minute. Once you can’t make it anymore work back down. *Start everyone out on 3 reps.
(EXAMPLE: 3 reps, 4 reps, 5, 6, 7, 8, 9, 10. FAIL, 10, 9, 8, 7)
 
    25-45    WOD 20 min cutoff
10 Turkish get-ups, right arm
50 O.H. swings
21 overhead squats, left arm
50 O.H. swings
21 overhead squats, right arm
50 O.H. swings
10 Turkish get-ups, left arm
 
SATURDAY 
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique
 
Warm Up: 30/10x3
Plank Jacks
Skaters
Grasshoppers
Jumping Jacks
 
 
    20-30    Core EMOM 8min
ODD: 15 KB Swing then Plank
EVEN: 5 Burpees then Hollow Body Rock
 
 
30-45 WOD 30/20/10 reps 
1min Plank Hold Then start WOD
 
15min 
Overhead Swings
R/L Side Plank HIp LIfts
Plank Hip Taps
V-Ups or Hanging Leg Raises
Weighted Toe Touches
Circle Crunches
 
1min Plank Hold After 15min is over
 

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