TXT PROGRAMMING 2/24/20-2/29/20 STRENGTH WEEK: #1

MONDAY
0-10 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up
 
10-30   Lunge Strength 
20 min Triple Strength Circuit
Dbl KB forward Lunge
3 sets x 10 reps each leg


Dbl KB Bulgarian Split Squat
3 sets x 10 reps each leg
Dbl KB Single Leg RDLs 3 sets x 10 reps ea leg,
 
30-45 WOD 15 min amrap
Turkish get up L
lunge across the room
turkish get down L
30 bicycles
turkish get up R
lunge across the room
turkish get down L
30 sit ups
RUN 250M


 
 
TUESDAY
0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up
  
20-30  Vertical press Strength DBL KB Strict Press 3 sets x 10 reps (weight should be hard to press by the 6th rep)
 
30-45 WOD 4 rounds
3 Wall Walk
6 Sit out
9/9 snatch to squat
12/12 Dead Bugs
  
 
WEDNESDAY
0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up   
 
20-30    Core Strength 3 rounds 50 sec on//10 sec rest
Plank hold
Bird Dog
Hollow body Hold Dead Bug

 
30-45 WOD 15 min Ascending Amrap start at 2 reps add 1 rep each round
DBL KB Clean
DBL KB Press
DBL KB PLANK HOP
DBL KB RENEGADE ROW
  
THURSDAY
0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up
 
20-30    Lift Strength
Conventional Dead-lift
3 sets x 8 reps
Touch and go reps, :3 tempo lowering the bar to the floor.


Tempo Romanian Dead-lift
3 sets x 10 reps
3210(:3 down, :2 pause in lowest position, up FAST, no stopping at the top.)


30-45  WOD: 1 round
25 kb swing
10 manmakers
25 kb swing
10 kb burpees
25 kb swing
10 superman
25 kb swing
10 pullups
25 kb swing
  
FRIDAY
0-15 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up
 
15-25    Horizontal pull Strength
Tempo TRX Row
3 sets x 8 reps
3033(:3 down, :0 at top, :3 up, :3 at the top)


Bent over DBL KB row
3 sets x 10 reps
No Tempo. Select a weight that you can complete all 3 sets of 10.


 
25-45 WOD 
  Descending Circuit: [20 min cutoff]


REPS 20, 14, 8
·         HEAVY Lunges: (each leg = 1 rep)  


·         HEAVY Swings (left) 


·         HEAVY Squats


·         HEAVY Swings (right)


·         HEAVY Deadlifts


·         HEAVY Snatches (left)


·         HEAVY Snatches (right)
·         Jump Rope: 200, 140, 80 Reps


 
SATURDAY
0-15 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up
 
15-25    Squat Strength
Tempo Goblet squat
3 sets x 8 reps
3330(:3 down, :3 pause, :3 up, :0 at the top.) :90 rest between each set.
Goblet Squat
3 sets x 10 reps
No tempo, but keep rests at :60-:90.


 
25-45 WOD:
  “The TERRIBLE 10’s” - Make sure student do the most challenging version/weight on each exercise, or they will finish the circuits too quickly. 

·         5 rounds: (8 min Cut Off)

o   10 Pull Ups

o   10 Push Ups

·         5 rounds: (8 min Cut Off)

o   10 Thrusters

o   10 Deadlifts

·         5 rounds: (8 min Cut Off)

o   10 Weighted Sit Ups

o  10 Superman

1 MIN AB MAT AB BURNOUT