TXT PROGRAMMING 1/12/20-1/18/20 STRENGTH WEEK: #5

MONDAY
0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up
 
20-30  Strength Horizontal Pull LAWNMOWER ROW
Optional Challenge: Instead of resting your forearm on your leg, try extending your supporting arm horizontally outward as you do your row. Keep a tight core and solid split stance.
Run the rack with sets of five rows  until you reach your top weight. Perform 5X5R/5L at top weight.
WOD:
 
30-45 WOD **MAX EFFORT!!! SPRINT**
**FOR ADVANCED STUDENTS, OFFER 4 ROUNDS EACH**


3 ROUNDS:
SHORT SPRINT
15 ABMAT BUTTERFLY SIT-UPS
12 BURPEES


REST 1 MINUTE


3 ROUNDS:
50 DOUBLE UNDERS (OR 150 SINGLES)
15 DIPS
12 TRX JUMP SQUATS
 
 
TUESDAY
0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up
  Warm-up game Tag (your rules)
20-30  SQUAT Strength
SINGLE LEG SQUAT 10 MIN EMOM Finish reps before the min is over a rest til next min starts.
5R/5L SINGLE LEG SQUAT WITH TRX, CHAIR OR NO ASSISTANCE.
30-45 WOD
WOD:
10 rounds
5 SITUP
5 GOBLET SQUAT
5 TRX L-SIT CHINUP


5 TOES TO BAR or KNEES TO NAVEL tips https://www.youtube.com/watch?v=_03pCKOv4l4
  
 
WEDNESDAY
0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up   
 
20-30    Strength Horizontal Press DBL KB CHEST PRESS [10MIN]
RTR (run the rack)DBL KB CHEST PRESS working up to a 5 rep max. Once at top weight repeat 5 sets of 5 reps.
 
30-45 WOD 30/20/10
-WALL BALL
-BOX JUMP
-KB HIGHPULL
-BALL SLAM
  
THURSDAY
0-15 Isolated Mobility, Compound Mobility, Movement Patterning/Technique,
Warm Up:
CORE [10 MIN]
REP: 30/20/10
-VUPs
-Sideplank hiplift R
-Sideplank hiplift L


-Abmat situp
 
15-30  CORE Strength [15 MIN]
8 ROUNDS 20SEC ON //10SEC 0FF
Do the 3 exercises like a circuit, not separate tabatas.
The Exercises:
1. HANGING L-SIT
2. REVERSE PLANK
3. Pull over to KB SIT-UP


30-45  WOD 5 ROUNDS [15 MIN]


5/5 Alt. KB PUSHUP
5 TRX MUSCLEUP https://www.youtube.com/watch?v=yMZGD8NxWt0
5R/5L KB CLEAN AND PRESS
1R/1L TURKISH GETUP* from the TOP DOWN
*After the last clean and press, from the lockout do the down phase of the getup
until you are laying down and then get back up.
  
FRIDAY
0-15 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up
 
15-25    Strength Power lift KB SNATCH [10 MIN]
For 10 minutes RTR (run the rack) to find a 3 REP MAX KB SNATCH
Run the rack 3x. Each time working up to your top weight.
 
25-45 WOD ASCENDING AMRAP [20 MIN cut off]
Begin with 1 rep RIGHT and 1 rep LEFT of each exercise then jump rope. Next, do 2 reps on RIGHT and 2 reps on LEFT, then 3, and so on.......
1. Kettlebell single-arm snatch
2. Kettlebell windmill
3. Kettlebell single-arm front squat
4. Kettlebell single-arm bottoms up press
5. 100 jump rope (reps stay the same.)
 
SATURDAY
0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up
 
20-30  Strength Vertical Pull PULLUP [10 MIN]
3 ROUNDS
PARTNER UP!
A: 5 PULLUPS or Trx row
B: partner plank
 
30-45 WOD 15 MIN AMRAP7R/7L REV. GOBLET LUNGE
4 T2B
14 CHIN UP
4 T2B
14 KB PUSHUP
4 T2B
7R/7L TURKISH SITUP
4 T2B
*T2B = TOES TO BAR. SCALE FOR SKILL LEVEL. ​