TXT PROGRAMMING 01/04/21-01/09/21STRENGTH WEEK: #6

TXT PROGRAMMING
01/04/21-01/09/21
STRENGTH WEEK: #6

MONDAY
0-10Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 5 min amrap
5 Boot strappers
5 Jump squat/ lunge/lunge
5x 3 side slides touch jump
10 KB Swing
 
10-15  Strength Squat
10  minute EMOM (Every Minute On the Minute)
5 Heavy Squats (can be dbl KB or Goblet)
2 Burpees
**have your class warm up their squats first and find their ideal weight before you start your EMOM. Incorporate some dowel work and body weight squats into your warm up**
 
15-45+ WOD(For Time)
BUY IN: 25 Renegade Row with Push up
---
then:
6 rounds:
6 R/6 L OA Swing KX 35W/53M
6 Goblet Squats (same weight as snatch)
6 Toes to Bar (or V-up Scale to appropriate skill level)
----
BUY OUT:  500m RUN or 500m row or 250 jumping jacks
 
 
TUESDAY
0-10 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 8 rounds 20/10 sec on all fours elbow knee taps
Hindu pushup
Body scissors
  
10-25  Strength Horizontal Press
DBL KB Heavy Chest Press hips elevated
5 sets x 5 reps
Increase 5-15lbs
 
Feet Elevated KB Chest press
3 sets x 12 reps
 
25-45 WOD
CHIPPER!!  you have to chip away at in order to finish IN ANY ORDER YOU CHOOSE
(20 MIN TIME CAP)
1 round
10 Handstand push-ups (or practice kicking up to handstand) or pike pushup or wall walk
20 hanging Knees to elbows  or Toes to bar OR Vup
30 Burpees
40 Box Overs
25/25 Kb High Pull (KX 35W/53M)
60 Pull-ups (change for zoom)
70 Push-ups
80 Sit-ups
45/45 Side Goblet lunge (KX 20W/30M)
100 Double-unders or 500 Rope skips or 250 jump jacks (please do not use jump ropes on asphalt)
  
 
WEDNESDAY
0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 3 rounds
10 dead bug
10 beast bird dog
10 superman
10 sit up 
 
20-30    Core Strength : Core Circuit
4 Rounds (30 seconds exercise, 10 seconds rest)
1) Hanging Leg Raises (slow) or V-sit leg lift with slow lower
2) One-leg Hip Bridges R
3) One-leg hip bridges L
4) Hollow body rock
 
30-45 WOD
3 Rounds. 1 minute per exercise. Perform as a circuit.
-Jump Rope (good opportunity to practice DU) (please do not jump rope on asphalt)
-Sumo Deadlift High Pull (KX DBL 25W/DBL 53M)
-Alternate 3R/3L Lawnmower Rows (KX 35W/53M)
-Ball Slams (KX 15W/30M)
-Reverse plank
  
THURSDAY
0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 5 min amrap
10 seated shoulder press with dowel
10 bent over row with dowel
10 pike pushup
Run short distance
 
20-30  Strength Power Lift
DBL KB Strict Press
5 sets x 5 reps
Increase 5x5 5-15lbs
 
DBL KB Front Rack Carry (hold kbs on chest)
3 sets x 20 sec on 10 sec off
 
30-45  WOD
  4 Rounds of
50m/50m OA WAITER CARRY (KX 35W/53M)
20 WALL BALL (KX 14W/20M)
5/5 KB SNATCH (KX 35W/53M)
 
FINISHER: 30 BURPEES
 
FRIDAY
0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 3 rounds
10 frog plank
5 hindu pushup
10 kb pull overs
10 serratus pushups
30 mtn climbers
 
20-30    Strength Vertical Pull
Strict pull up (or supplement with your own exercise)
3 sets x 15 reps
 
Banded Tricep Extension or standing KB Skull crushers
3 sets x 15 reps
 
30-45 WOD 
Get As Far As You Can Through The List In 15 Minutes (Cut Off At 20 Min) (KX 35W/53M)
50 Sit ups
50 Over head KB Swings  (KX 35W/53M)
50 Sit ups
40 High Pulls Right  (KX 35W/53M)
40 High Pulls Left
50 Sit ups
30 Swings Right  (KX 35W/53M)
30 Swings Left
50 Sit ups
20 Bottoms up press Right  (KX 20W/35M)
20 Bottoms up press Left
50 Sit ups
10 Pullups
10 Pushups
50 Sit ups
 
SATURDAY
0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 2 rounds 30/05
Squat jack
Frog pump
Burpee
Alt side lunge
Box step up
 
20-30  Strength Lunge Front Rack Reverse Lunges
5 sets of 5R/5L Front Rack Reverse lunges.
Super set with  20 steps out 20 steps back farmer carry
 
30-45 WOD
15 min ASCENDING AMRAP add 3 reps every round
3 BOX JUMP (KX 20W/24M)
3/3 KB CLEANS R&L from the ground (KX 35W/53M)
3/3 KB OA SWING R&L (KX 35W/53M)
3 HR PUSHUPS



Ariana Jones <[email protected]>,
Danielle Killen <[email protected]>,
Derrick Moore <[email protected]>,
Gabriel Ortega <[email protected]>,
Heather Cox <[email protected]>,
John Smith <[email protected]>,
Margaux Keiser <[email protected]>,
Patricia Wood <[email protected]>,
christa berry <[email protected]>,
"[email protected]" <[email protected]>,
cecile bellito <[email protected]>,
christope bellito <[email protected]>,
Jennyn Jeffer <[email protected]>,
michael harbison <[email protected]>,
Marie <[email protected]>,
Stephanie Quesnel <[email protected]>,
Shawn Johnston <[email protected]>,
Tim McPhee <[email protected]>,
nico roure <[email protected]>,
Annabelle Balcazar <[email protected]>,
John Mcfadden <[email protected]>,
Chloe Bellito <[email protected]>,
William Marzolla <[email protected]>,
Toadal Cross Training <[email protected]>