TXT PROGRAMMING 06/15/20-06/20/20 STRENGTH WEEK: #7

MONDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up
30/10 x 3 rounds
Plank Double shoulder tap, double opposite reach
Side lunge to tuck jump
Alt. Single leg v-up
Swimmers
    20-30    Vertical Press Strength
10 min AMRAP 
5 SApush press R
5 SA push press L
10 Seated goblet press (legs out straight)
10 Strict KB OH press (both hands on bell, like an OH swing)
 
30-45     WOD 
5MIN AMRAP 
5/5 Lateral lunge to snatch
10 Rotational jump squat
10 Skater with curtsy lunge
 
5MIN AMRAP 
10 Push up to T
10 Seated tricep extension
10 Swing high pull 
 
5MIN AMRAP 
5/5 Turkish sit up
10 Kb full extension
10 Russian twist with lift (count the lift) 
 
 
 
TUESDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up:
30on/5off x 4
High Knees
Jumping Jacks 
Grasshoppers
Squat Hold
 
20-30 Core Strength
30/20/15 Reps Each Side!!! 
R/L Single Leg V-UPS
V-Up & Over
Russian Twist
 
30-45    WOD CHIPPER!!
*Every 5min 30sec Hollow Body Hold*
100 Touch Jumps
45/45 Box/Mat Hop Overs
80 Swing High Pulls
35/35 Plank Hip Taps 
30/30 Big Girl Clams (bent knee side plank elevated clam)
50 KB Skull Crushers
20/20 Circle Crunches
15/15 Jump Lunges
20 Inverted Burpees/ Spinal Rock
10 Sit Outs
 
WEDNESDAY
    0-20     Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
 
Warm Up   
8min AMRAP 
5/5 Bodyweight SLDL to hop 
10 Push up to down dog
10 Prone shoulder hyper extension 
5 Plank to squat pop up 
 
 
    20-30   Lift Strength DEAD LIFT
Ascending10 min  AMRAP 1,2,3,4,5...
Kickstand DL R/L
Sumo DL High Pull
SLDL to KB clean R/L
 
 
 
30-45    WOD
45/15 x 3 
Jump squat/double jump lunge
KB around the body swing R
 (keep abs  tiiiight!!)
KB around the body swing L
Burpee swing (both hands on bell) 
Kick out to ceiling stomp
  
THURSDAY Tricia
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique,
 
Warm Up: 8min AMRAP
15/15 Grasshoppers 
15 Back Widows
10 Inch Worm Burpees
5/5 KB Pull Through
 
 
    20-30   Horizontal Pull Strength 10MIN AMRAP
           10 Split rows (1 sec pause rep at the top)
           15 Close grip KB Row
           15 KB Pullovers
 
30-45  WOD 15 min Ascending AMRAP Add 1 every round
 
Right side
1 Bent Over SA Row
1 SA Deadlift
1 SA Swing
1 SA Snatch
1 Burpee
Left Side
1 Bent Over SA Row
1 SA Deadlift
1 SA Swing
1 SA Snatch
1 Burpee
  
FRIDAY 
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique
 
Warm Up 30on/10off x3
R/L Single leg Glute Bridge 
Mountain Climbers
KB Swings
 
    20-30    Strength Squat 10min AMRAP
          6 Goblet Squats  (3 down/ 2 pause/1 up/ 0 top)
         10/10 SA Squats
         10/10 Kneeling Step Ups 
 
    30-45    WOD Reps 5-10-15-20-15-10-5
Pull/ catch / squat / press
Goblet Lunges (each side)
Swing Squats
Jump Squats
Leg lifts
 
SATURDAY
 
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up
10 Serratus Push UPS 
20 Glute Bridge with a pulse 
15/15 Bodyweight Reverse Lunge
40 Mountain Climbers
 
    20-30    Horizontal Press Strength 10 min AMRAP
10 pike pushup
20 Plank Tucks
3 wall walk or 5 inch worm full reach walk out
10 plank shoulder taps
 
30-45 WOD  20 min cut off
1 time through
40 Sprawl (burpee no pushup)
30 Plank jack push up
20 Broad Jump/Shuffle back and reverse lunge 1x each leg
10/10 Reverse plank leg lift
40 Lateral hop Burpees
10/10 Reverse plank leg lift
20 Broad Jump/Shuffle back and reverse lunge 1x each leg
30 Plank jack pushup
40 Hop forward Burpee// hop back burpee each burpee is a rep. (or broad jump burpee)