TXT PROGRAMMING 03/04/24-03/09/24 STRENGTH WEEK: #2

MONDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 2 Rounds
10 Banded lat pull down
10 touch jumps
10 plank hop forward and back
5/5 scorpion




    20-30   Horizontal Press Strength - 3 rounds 10 min cutoff
12 Plank Pushup (elevate hands to box to make easier)
12 DBL Chest Press
6/6 Single arm press with one arm holding kb up in isometric hold
12 Goblet chest press to skull crusher


30-45     WOD:  15 Min Cutoff
21 Snatch R (KX 35w/53m) (Modify One arm KB Swing)
21 Burpee with lateral hop over mat (modify hands on box no push ups on knees)
21 Snatch L 
15 Snatch R
15 Burpee lateral hop over mat
15 Snatch L
9 Snatch R
9 Burpee lateral hop over mat
9 Snatch L


WEEK 1 KB CLEAN CHALLENGE: All cleans from the ground no swing
Day 1: 3 Rounds 5/5 KB Clean


TUESDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 8 Rounds (alternate between 2 exercises) 20 sec on//10 sec off
Ball slam
Long jump or frog hops or touch jumps
  
20-30  CORE Strength: 3 rounds 45 sec on /15 sec Hanging L-sit or bent knee
KB Sit up with twist
KB Spiderman plank (hands on kb & bring knee to arm pit)
Leg scissors up/down


30-45    WOD: 15 min cutoff
15 cal row
15 Wall ball sit up (KX 14w/20m)
20 Hollow body crunches (holding hollow position, hands crossed across chest, legs off ground & crunch with upper half of torso, low back should not arch away from ground.)
5/5 lateral Bear crawl KB drag (KX 25w/44M)
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10 cal row
15 Wall ball sit up
20 Hollow body crunches
5/5 lateral Bear crawl KB drag
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5 cal row
15 Wall ball situp 
20 Hollow body crunches
5/5 lateral Bear crawl KB drag


WEEK 1 KB CLEAN CHALLENGE: All cleans from the ground no swing  
Day 2: 8/8 Bottoms up KB Clean




WEDNESDAY
    0-20     Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 3 Rounds (all with light easy weight)
10 deadlift
10 kb swing
10 squat bicep curl
Short run


    20-30    POWER LIFT Strength RTR with 10 DBL KB CLEAN 
3 x 10 reps at top weight 


30-45    WOD: 4 Rounds (KX 35w/53m)
5/5 Swing
5/5 Clean
5/5 High pull
5/5 Snatch
5/5 One arm Squat
5/5 One arm Press
10 Box over


WEEK 1 KB CLEAN CHALLENGE: All cleans from the ground no swing
Day 3: 10/10 Bottoms up KB Clean


  
THURSDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 3 Rounds 20/10
Banded tricep ext
Plank
TRX W
V-up


    20-30    Vertical Pull Strength: CHIN UP 3 - 4 sets of 10 reps


30-45  WOD: 4 Rounds
3 TRX L Sit CHIN UP (Modification no L-Sit)
6 Ball Slam over the shoulder throw (KX 15w/25m)
9 Squat Hold bicep curl (KX 35w/53m)
12 Skull Crusher (KX 35w/53m)
15/15 Mtn climber (KX Hands on KB)


WEEK 1 KB CLEAN CHALLENGE: All cleans from the ground no swing
Day 4: 3 Rounds 5/5 KB Clean


  
FRIDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 30, 20, 10
Butt kickers
High knees
Jump rope
Short run


    20-30    LUNGE Strength 10 min AMRAP
10/10 KB gob Lunge (forward or reverse)
10/10 KB gob pulsing lunge
10/10 KB Gob box step up


    30-45    WOD: 3 Rounds 1 min on each
Jump Lunge or reverse lunge
Heels elevated on box glute bridge
KB Romanian Deadlift (straight leg deadlift)
TRX Hamstring curl
Bicycle 


WEEK 1 KB CLEAN CHALLENGE: All cleans from the ground no swing
Day 5: 3 Rounds 5/5 KB Clean


SATURDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 2 Rounds
5 Hindu Pushup
5 TRX T
10 V - up + Iron cross
10 Hanging scapular retractions
30 Grass hoppers


    20-30    Vertical Press Strength 5 Rounds 1 min on each
DBL KB Waiter Carry
DB Lateral Shoulder raise


30-45 WOD: 3 Rounds
1/1 TGU (KX 35w/53m)
10/10 KB Swing to bottoms up press (KX 22w/35m)
20 Wall Ball (KX 14w/20m)
250m Row


WEEK 1 KB CLEAN CHALLENGE: All cleans from the ground no swing
Day 6: 12/12 Bottoms up KB Clean

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