TXT PROGRAMMING04/06/20-04/11/20STRENGTH WEEK: #7

TXT PROGRAMMING
04/06/20-04/11/20
STRENGTH WEEK: #7



MONDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up
10 minute cut off:
    10 pike pushups
    10 tall plank bird dog (total)
    10 R/L Side plank leg lift
    10 r/l pulsing lunge
 
    20-30    Vertical Press Strength
        4 rounds - 45 on/ 15 off
    ½ kneeling KB curl to OH press R (right knee down)
    ½ kneeling KB Curl to OH Press L (left knee down)
    Kneeling over head tricep extension (of standing if bad knees)
 
30-45     WOD 
Pyramid: 3-6-9-12-15-12-9-6-3
    KB OH swing
    Goblet Curtsey Lunge (R/L)
    SA KB clean, the high pull (R/L)
    Push up to pop up (land in squat position)
 
 
TUESDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique
 
Warm Up:
30on/5off x 4
High Knees
Jumping Jacks 
Grasshoppers
Squat Hold
 
20-30 Core Strength
30/20/15 Reps Each Side!!! 
V-Ups
R/L side V-UPS
R/L Single Leg V-UPS
 
30-45    WOD CHIPPER!!
*Every 5min 30sec Hollow Body Hold*
100 Touch Jumps
45/45 Box/Mat Hop Overs
80 Swing High Pulls
35/35 Plank Hip Taps 
30/30 Big Girl Clams (bent knee side plank elevated clam)
50 KB Skull Crushers
20/20 Circle Crunches
15/15 Jump Lunges
20 Inverted Burpees/ Spinal Rock
10 Sit Outs
  
 
WEDNESDAY
    0-15     Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up   2 rounds
30 sec DISH TOWEL HAMSTRING CURL
30 secHIGH KNEES
30 secKB GOOD MORNING
1 MIN BICYCLE FAST!!!
 
    15-25   Lift Strength:
1 Min KB SWING
45 Deadlift
1 Min KB SWING
35 Deadlift
1 Min KB Swing
25 Deadlift
1 Min KB Swing
15 Deadlift
1 Min KB Swing
5 Deadlift
 
25-45    WOD
20 min Ascending AMRAP 
Add 2 reps each round! (Wall sit time doesn't change)
30 sec single leg wallsit r
30 sec single leg wallsit L
10 Situps
10 Goblet Squat
10 KB Clean to reverse lunge R
10 KB Clean to reverse lunge L
10 Bulgarian Split Squat R
10 Bulgarian Split Squat L
 
  
THURSDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up
 
3 rounds 30 on/ 15 off
    Skaters
    Plank shoulder taps
    Alternating V-ups
    Squat with lunge touch back
 
    
20-30   Horizontal Pull Strength
    4-5 Sets
    10 R/L Alternating bent over row (from KB on ground)
     12 Close grip bent over row
 
30-45  WOD
15 min AMRAP
    10 R/L Lateral lunge w/ KB swing
    10 spinal rock to push up (or split the reps)
    10 Plank pop up to KB deadlift
    10 kick out to ceiling stomp
  
FRIDAY
    0-15    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 5 MIN AMRAP
5/5 CLAM
5/5 DONKEY KICK
5/5 SIDE PLANK HOLD LEG LIFT
 
    15-25    Strength Squat 10 min EMOMs
ODD EMOM: 20 Goblet squats + 20 KB Hip Bridge
EVEN EMOM: 10/10 goblet squat lateral walk + 10 Jump squat
 
    25-45    WOD
1 time through
40 Sprawl (burpee no pushup)
30 north south kb plank
20 Broad Jump/Shuffle back and dead swing
10/10 Snatches
40 Lateral hop Burpees
10/10 Snatches
20 Broad Jump/Shuffle back and dead swing
30 north south kb plank
40 Hop forward Burpee// hop back burpee each burpee is a rep. (or broad jump burpee)
 
 
SATURDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique
 
Warm Up
10 Serratus Push UPS 
20 Glute Bridge with a pulse 
15/15 Bodyweight Reverse Lunge
40 Mountain Climbers
 
    20-30    Horizontal Press Strength
Triple Set
4-5x
5R/5L Bottoms Up Press
20 Plank Tucks
10 Seated Goblet Press
 
30-45 WOD
5x (20min Cutoff)    
10 Goblet Squat/ Press Out/ Press Up
10/10 O.A KB Swing/Clean/Squat/Press
10/10 Windshield Wipers 
 
 

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