TXT PROGRAMMING06/08/20-06/13/20STRENGTH WEEK: #6

TXT STRENGTH WEEK 6
TXT PROGRAMMING
06/08/20-06/13/20
STRENGTH WEEK: #6



MONDAY 
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
 
Warm Up
1 min Wall sit
 
5MIN AMRAP
Lap Squat walk 
Lap Army crawl 
Lap Side shuffle w/ sprawl 
 
1 MiN Squat hold 
 
    20-30  Strength Squat
45/15 x 3 rounds 
KB Kneeling step up w/ squat
Squat hold w/ Kb curl
SA squat w/ knee drive R
SA squat w/ knee drive L  
 
30-45     WOD 
3 min AMRAP 
3 Jump Squats,
 3 walk out w/ kick up
 
Flow
10Min Ascending 1, 2, 3, 4, 5
-SA Swing, HP, clean, squat, press R/L
-Both arms-squat, DL, clean
-SA- snatch to windmill R/L
 
3 min AMRAP
3 jump lunge R/L, 
3 burpee
 
 
TUESDAY 
    0-10    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 3 rounds
5/5 Scorpion
10 jump jack
10/10 lateral high knees
5 hindu pushup
10 seal jack
10/10 lateral butt kickers
  
10-20  Strength Horizontal Press 
5 ROUNDS
30 sec Pushup
30 sec plank
30 sec Goblet press
30 sec rest
 
20-45    WOD: 18 min AMRAP (3 rounds of 5 min of work and 1 min of rest.)
10 KB Swing
10 Single arm KB Chest press R
10 Single arm KB Chest press L
10 KB overhead swing
10/10 KB Bicycle (arms extended over head)
10/10 KB MTN Climber (hands on KB and mtnclimber)
 
 
WEDNESDAY
    0-20     Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
 
Warm Up  
2 Rounds
1 Min Plank Hold
10 plank up downs
1 Min Hollow Body hold
10 sit up
1 Min Reverse plank hold
5 Burpees w/ push up
 
 
    20-30    Core Strength
2 Rounds 
30/10 
Right side: 
Side V-Up 
Side crunch
Side plank hip lift 
Side plank leg lift 
10 coffin sit ups
Then Left Side 30/10
 
 
30-45    WOD
15 Min AMRAP
5 swings, side shuffle w/ bell, 5 swings
10 R/L Kb Split lunge w clean
10 Grass hoppa to spring up (count the spring)
10 KB V-Up to sit up 
5 clap push ups (or plyo push ups)
  
THURSDAY  
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique
 
Warm Up: 8min AMRAP 
15 Weighted Good Mornings
10 Inch Worms
1R/1L Bodyweight TGU
15 Squat Jacks
10/10 Dead Bugs
 
 
    20-30  Strength Power Lift 10min AMRAP
10 Conventional Deadlifts (3 Second lowering)
10R/10L SL Deadlift to KB Clean
 
30-45  WOD  4-5 Rounds (20min Cutoff)
 
1R/1L TGU with 3 SA Thruster at The top
            10R/10L Rotational Deadlifts
            10 Pike Push Ups 
            10 Hollow Body Rocks
            10 KB Hip Thruster or Weighted Glute Bridge
 
FRIDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 5 min Amrap
5 Inch worm with full walk out (no pushup walk hands out past shoulders)
10 V-up
10 superman
5/5 sitout
 
    20-30    Strength Vertical Pull 10 min EMOM
ODD: 5/5 North south pull + KB Dead drag remainder of min
EVEN: 5/5 Crossbody KB Pull + 5 Deadswing
 
    30-45    WOD: do the burpee snatches, then lawn mower row & then Dead swing/ Long jump and shuffle back. Work down the reps every round. Lawn mower reps stay the same every round. 
 
22,18,16,12,8,6,2
Burpee Snatch (divide reps between sides.)
 
10,10,10,10,10,10,10
Lawn mower row 5 each side
 
3.6.9.12.15.18.21
Dead swing/ Long jump and shuffle back
 
 
SATURDAY 
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique
Warm Up: 3 Rounds
20 Air squats
15 Glute Bridge
10 Inch Worm Burpees
5 Hollow Body Rocks
 
    20-30  Strength Lunge Descending AMRAP 
10,9,8,7,6,5,4,3,2,1 Reps
R/L Bulgarian Split Squats
R/L Jump Lunges
 
30-45 WOD 15min Ascending AMRAP starting at 3 reps 
3 Jump Squat Negatives
3 R/L side V-Ups 
3 R/L Side Lunges
3 R/L S.L. Shoulder Elevated Glute Bridge
3 Burpees    

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