TXT PROGRAMMING 10/31/22-11/05/22 STRENGTH WEEK: #1 Happy Halloween

TXT PROGRAMMING
10/31/22-11/05/22
STRENGTH WEEK: #1



MONDAY HAPPY HALLOWEEN!
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
 
Warm Up:
2 rounds 30sec on/10 sec off
Rocking lunge R (forward & back)
Rocking lunge L
Inch worm + push up
Rolling side to side v ups 
Mountain climbers 
 
    20-30   Lunge Strength 
10min cutoff 3 rounds max
10/10 Bulgarian split squat (find a challenging weight ans tick with it)
5/5 Goblet lateral lunge
10 KB Good Morning (KB at Chest) Focus on the bow and feeling the hamstrings
 
30-45     HALLOWEEN WOD (the exercises spell halloween)
15min Ascending AMRAP 1,2,3,4...
 
Hamstring curl on TRX or with ball
Alt KB Swing (do reps on both sides 1,1,2,2,3,3…..etc)
Lunge rev. R
Lunge rev L.
Overhead KB swing
Walking lunge with goblet hold KB (50m Does not change)
Ext. Tricep on TRX
Elevated heels on box Glute bridge
Navy seal Burpee
 
 
TUESDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
 
Warm Up
6min Amrap
6 Sit out
6 KB thruster
6 OH Swing
Lateral high knees lap (50 M)
 
  
20-30  Vertical press Strength
3-5 rounds (10 mins)
5/5 Bent press (BE CAREFUL this takes a lot of mobility)
5/5 Seated SA press
10 Sit up w/ OH press 
10 Pike push up or 5 wall walk
 
30-45    WOD
5min EMOM
3 thrusters (KX 35w/53M)
4 goblet squat  (KX 35w/53M)
5 swings  (KX 35w/53M)
 
AFTER 1 MIN Wall Sit
 
5min EMOM 
3 supermans
4 close grip push up (diamond)
5 burpees
 
AFTER 1 MIN Plank
 
5min EMOM 
3 sit up (kB optional)  (KX 25w/35M)
4 v up
5 full spinal rock to stand or handstand (Modify 5 hollow rock +5 deep squats)
 
AFTER 250 M Run
  
 
WEDNESDAY
    0-20     Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 3 rounds No rest between exercises
30 sec STANDING CROSS BODY KNEE TO ELBOW
30 sec KB GOOD MORNING
30 sec KB GOBLET SQUAT
30 sec HIGH KNEE   
 
    20-30    Core Strength 3 rounds 45on/ 10 off
KB DEAD BUG
HOLLOW HOLD
SIT UP
LEG LIFT or HANGING LEG LIFT
 
30-45    WOD 21, 15, 9, 3
Beast Bird dog ( R+L=1 rep)
Spinal rock Burpee (MODIFY hollow body rock and then burpee)
KB Swing + O.H KB Swing (count as 1 rep)(KX 35w/53m)
2 V-up + 1 Super man (count as 1 rep)
  
THURSDAY 
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique
 
Warm Up: 
2 rounds
10/10 SL Glute Bridge
10 Hollow Body Rocks
10/10 Bird Dog
10 banded good mornings (to practice hip hinge)
 
    20-30    Lift Strength Deadlift 10Min AMRAP
8 Tempo Deadlift kb between feet (3down/3Pause/Explode Up)
10/10 Single Leg Deadlift
 
30-45  WOD 20min Cutoff
 5-10-15-20-15-10-5 
Sumo Deadlift High Pull
Rotational Deadlift  Be careful of your back keep core engaged (modify with narrow stance romanian deadlift)R+L=1 rep
Weighted Glute Bridge
5 Burpee (stays the same)
   
FRIDAY 
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 3 rounds 
10 Bent over row
5 Plank walk out (start in plank walk out as far as you can, then walk hands back underneath shoulders.)
5 Plank Shoulder Tap
Short jog you choose distance
 
    20-30    Horizontal pull Strength 10 min AMRAP
15 TRX ROW
10 ELEVATED PLANK WITH O.A. Row L (one hand on bench or trx)
10 ELEVATED PLANK WITH O.A. Row R (one hand on bench or trx)
 
    30-45    WOD: 
7 MIN AMRAP
250M Run
10 Bent over row (2 hands 1 bell)
10 reps of Situp + russian twist 
 
7 MIN AMRAP
1/1  TGU
250 M Run(in gym) or 1min KB SWING (ZOOM)
 
SATURDAY 
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique
 
Warm Up: 5 min AMRAP  
3/3 lunges
15 burpee no push up
30 Bicycle
30 Mountain Climbers
 
 
    20-30    Squat Strength 10min AMRAP
5 TEMPO Goblet Squat (3down/3pause/explode up)
10R/10L SA Squats can use TRX
 
30-45 WOD:15 min cutoff 
3 rounds (every 3 min 5 body weight jump lunge/jump squat/jump lunge)
(15 min cutoff IF YOU FINISH EARLY YOU MUST STATIC SQUAT TIL 15 MIN ENDS. 1 BURPEE IF YOU BREAK THE SQUAT :).) 
10 DBL KB THRUSTER (KX 25W/40M)
10R/10LSnatch
10 V-Ups 
10 Box Jump


Burnout 3 Rounds
30sec on Jump squats/30sec Plank 

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