TXT PROGRAMMING07/13/20-07/18/20STRENGTH WEEK: #1

​



MONDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
 
Warm Up
3 rounds 30sec on/10 sec off
Rocking lunge R
Rocking lunge L
Walk out push ups
Rolling vups 
Mountain climbers 
 
    20-30   Lunge Strength 
10min AMRAP
5/5 Goblet reverse lunge
10/10 jump lunge
5/5 goblet lateral lunge
10/10 skater to curtsy lunge
 
30-45     WOD 
15min Ascending AMRAP 1,2,3,4...
 
Around the body swing to clean to reverse lunge R/L
 
Plank clean to OH press R/L
 
Goblet squat to tricep ext
 
Knee hugger to under leg clap R/L
 
KB walk over push ups R/L
 
 
TUESDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
 
Warm Up
6min Amrap
Inchworm lap
6 Sit out to bridge
6 KB good mornings
Lateral high knees lap 
 
  
20-30  Vertical press Strength
3-5 rounds (10 mins)
5/5 Bent press
5/5 Seated SA press
10 Sit up w/ OH press 
10 Pike push up or 5 wall walk
 
30-45    WOD
5min EMOM
3 thrusters
4 goblet squat
5 swings
(Rest or squat hold)
 
5min EMOM 
3 super mans
4 close grip push up
5 burpees
(Rest or plank)
 
5min EMOM 
3 sit up (kB optional)
4 v up (kB optional)
5 full spinal rock
(Rest or hollow hold)
  
 
WEDNESDAY
    0-20     Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 3 rounds No rest between exercises
30 sec STANDING CROSS BODY KNEE TO ELBOW
30 secKB GOOD MORNING
30 sec KB GOBLET SQUAT
1 MIN HIGH KNEE   
 
    20-30    Core Strength 3 rounds 45on/ 10 off
KB DEAD BUG
BIRD DOG
SIT UP
LEG LIFT
 
30-45    WOD 21, 15, 9, 3
Beast Bull dog (dbl count reps)
Spinal rock Burpee
Swing + O.H Swing (count as 1 rep)
2 V-up + 1 Super man (count as 1 rep)
  
THURSDAY 
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique
 
Warm Up: 
2 rounds
20 High Knees
10/10 SL Glute Bridge
10 Hollow Body Rocks
10/10 Beast Bird Dog
 
    20-30    Lift Strength Deadlift 10Min AMRAP
6-8 Deadlift (3down/3Pause/Explode Up)
10/10 Single Leg Deadlift
 
30-45  WOD 20min Cutoff
 5-10-15-20-15-10-5 
Sumo Deadlift High Pull
KB Dead swing
Rotational Deadlift 
Weighted Glute Bridge
5 Burpee (stays the same)
   
FRIDAY 
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 4 rounds 
10 Bent over dowel row
5 Plank walk out (start in plank walk out as far as you can, then walk hands back underneath shoulders.)
10 Sit-up
5 TRX ROW(in gym) or Plank Shoulder packing (at home)
    20-30    Horizontal pull Strength 10 min AMRAP
10 TRX ROW
5 ELEVATED PLANK WITH O.A. Row L (one hand on bench or trx)
5 ELEVATED PLANK WITH O.A. Row R (one hand on bench or trx)
 
    30-45    WOD: 
7 MIN AMRAP
1 min Bear crawl
10 Bent over row (2 hands 1 bell)
10 reps of 1 V-up + 2 russian twist 
 
7 MIN AMRAP
1/1  TGU
250 M Run(in gym) or 1min KB SWING (AT HOME)
 
SATURDAY 
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique
 
Warm Up: 8 min AMRAP  
10/10 lunges
15 burpee no push up
20 Glute Bridge 
30 Mountain Climbers
 
 
    20-30    Squat Strength 10min AMRAP
5 Goblet Squat (3down/3pause/explode up)
10R/10L SA Squats
 
30-45 WOD:
3 rounds (every 3 min 10 jump lunge/jump squat/jump lunge)
(15 min cutoff IF YOU FINISH EARLY YOU MUST STATIC SQUAT TIL 15 MIN ENDS. 1 BURPEE IF YOU BREAK THE SQUAT :).) 
10 Pull Catch Squat Press
10R/10L KB SA Swing
10 V-Ups 
10R/10L Weighted Step Up/Kneeling Step Up


Burnout 3-5 Rounds
30sec on Jump squats/30sec Plank