TXT PROGRAMMING 08/17/20-08/22/20 STRENGTH WEEK: #6

TXT STRENGTH WEEK 6
TXT PROGRAMMING
08/17/20-08/22/20
STRENGTH WEEK: #6



MONDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
 
Warm Up
2-3 rounds 
10 Kick stand squat R
10 Kick stand squat L
10/10 Plank knee drive
10 KB dead bug
5 burpee
 
    20-30  Strength Squat
1 min squat hold
—-
40/10 x 2
SA squat R
Bulgarian split squat R
KB clean to squat (both hands on bell)
SA squat L
Bulgarian split squat L
—-
1 min squat hold
 
30-45     WOD 
Ascending 3, 4, 5, 6….
kB clean & squat R
kB clean & squat L
kB high pull & snatch R
kB high pull & snatch L
Ab rocker w/ kB press 
Jump squat to jump lunge r/l
 
 
TUESDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
 
Warm Up
30/10 x 3
Plank shoulder taps
Bridge toe taps 
Curtsy lunge to balance R
Curtsy lunge to balance L
 
  
20-30  Strength Horizontal Press
8MIN Amrap 
5 kB push up R
5 kB push up L
5 kB chest press to Turkish sit up R
5 kB chest press to Turkish sit up L
 
30-45    WOD
5 min EMOM 
5 thrusters 
5 seated press 
Seated OH hold for remainder 
 
5 min EMOM
5 sumo deadlift
10 swings
Hollow body hold or rock for remainder 
 
5 min EMOM 
5 side v up r/l
10 bicycle 
Plank hold for remainder 
  
 
WEDNESDAY 
    0-20     Isolated Mobility, Compound Mobility, Movement Patterning/Technique
 
Warm Up:  
20 Plank Jacks
20/20 High knees
10 Inch worms 
20 Jumping jacks
 
    20-30    Core Strength 30on/10off x3
Windshield wipers
R/L Weighted Single Leg V-Ups 
Leg lift with twist
 
30-45    WOD 1min each exercise, no rest until the end of the round
 
-OH Swings
- Spider-Man Planks
- R/L  Alternating SA Clean to Thruster
- Spinal Rock Burpee
- Rest
 
 
  
THURSDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up:  3 ROUNDS 30 sec of each
SIDE SHUFFLE
HOP FORWARD SHUFFLE BACK
DEAD SWING
 
    20-30  Strength Power Lift super set
KB Strict Press
5 sets x 5 reps R & L
 
 
DBL KB Front Rack Carry
5 sets x 20 sec on 10 sec off
 
30-45  WOD
  4 Rounds of
50m/50m OA WAITER CARRY 
20 WALL BALL or THRUSTER
5/5 KB SNATCH 
 
FINISHER: 30 BURPEES
  
FRIDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up:8 Min AMRAP
2 x (turn around if needed)
Walk out, push back, hop Pulsing lunge 10 r/l
10 Push up w/ double shoulder tap 
40 total Bicycles
 
20-30    Strength Vertical Pull
Strict pull up OR North/south plank on each arm
5 sets x 10 reps
 
Banded Tricep Extension OR Standing Overhead Tricep press
3 sets x 15 reps
 
    30-45    WOD 
Get As Far As You Can Through The List In 15 Minutes (Cut Off At 25 Min) (KX 35W/53M)
        100 Frog Jumps
        50 Over head KB Swings  (KX 35W/53M)
        80 Frog Jumps
        40 High Pulls Right  (KX 35W/53M)
        40 High Pulls Left
        60 Frog Jumps
        30 Swings Right  (KX 35W/53M)
        30 Swings Left
        40 Frog Jumps
        20 Bottoms up press Right  (KX 20W/35M)
        20 Bottoms up press Left
        20 Frog Jumps
        10 Pullups or North south plank
        10 Pushups        
100 Frog Jumps
 
SATURDAY 
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique
 
Warm Up: 8Mins
30 Mountain Climbers
20 KB Glute Bridges 
10 Plank Pop Ups
5/5 Skaters
 
    20-30  Strength Lunge 10 min EMOM
ODD: 6/6 Goblet walking Lunges then Plank
EVEN: 6/6 Jump Lunges then Squat Hold
 
30-45 WOD 15/10/5/10/15 Reps 15min cutoff    
(Jump Squats and Burpees stay at 5)
 R/L S.L. Deadlift/ Clean/ Reverse Lunge
- 5 Jump Squats
 R/L Side Lunge to Press Out (Alternating)
- 5 Burpees
 R/L Bulgarian Split Squats
- 5 Jump Squats
 R/L Kneeling Step Up Or Box Step Up
- 5 Burpees

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