TXT PROGRAMMING 01/17/22-01/22/22 STRENGTH WEEK: #10

TXT PROGRAMMING
01/17/22-01/22/22
STRENGTH WEEK: #10



MONDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up:
45/15 x 3 rounds
KB Plank Pull through
Single leg v-ups
Reverse lunge to jump
 
    20-30    Vertical Pull Strength -Work On One Of The Exercises For 10 Minutes
(really focus on getting them to the next level safely)
    BEGINNER - Pullup Negatives (Goal Is 3 Slow Reps To Bottom)
    INTERMEDIATE - Bodyweight Pullups (Goal Is 5 Reps For 5 Sets)
    EXPERT - Weighted Pullup (Max Weight For 1 Rep Goal Is 2-30lb Women/2-50lb Men)
 
30-45     WOD 1 Minute At Each Station For Round 1, 40 Seconds At Each Station For Round 2, 30 Seconds At Each Station For Round 3, 20 Seconds At Each Station For Round 4 Of:
        One Arm TRXPower Pull Right
        One Arm TRX Power Pull Left
        One Arm Push Press Right
        One Arm Push Press Left
        Goblet Squats (DBL KB If Advanced)
V-sit hold with slow controlled leg lift
 
 
TUESDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 3 rounds
Around the world lunges 1R/1L
Bulgarian Split Squats 5R/5L (weight optional)
Kettlebell Swings 10
  
20-30    Lunges - work on partner walking lunges. Have partner A lunge across the room and back followed by rest while partner B Lunges
    BEGINNER - Bodyweight or Goblet Lunges
INTERMEDIATE - Double Kettlebell Racked Or Suitcase Lunges
    EXPERT - One Or Two Arm Overhead Lunges
 
30-45    WOD 15 Rounds For Time Of: (15 Minute Cut Off)
    15 Swings (Jump Squats)
    50 Rope Skips (10 Double Unders)
  
 
WEDNESDAY
    0-20     Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 
3 Rounds
10 Push up to pike
10 high Knees
10/10 Lateral Plank w/ rotation
3/3 Burpee-lateral shuffle-burpee
 
    20-30    Press Strength Run The Rack On The Press For 5 Reps
(really focus on getting them to the next level safely)
    BEGINNER - One Arm Press (Goal Is 5 Reps With 30lbs Women/50lbs Men)
INTERMEDIATE - One Arm Bottoms Up Press (Goal Is 5 Reps With 30lbs Women/50lbs Men)
    EXPERT - One Arm 2 Kettlebell Press (Goal Is 1 Rep With 2-30lbs Women/2-50lb Men)
 
30-45    WOD 15 Minute AMRAP Of:
    Run 250m
    10 Snatches Right
    10 Snatches Left
    20 Chinees
  
THURSDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 5 min AMRAP
3R/3L KB Windmill with a yoga block balancing
5 KB Swing to OH Swing
3/3 Windshield wipers
10 deadbugs with medball 
 
    20-30    CORE Form 2 lines behind the pullup bars and have them perform a set close to failure of one of the following variations of the hanging leg raise. You should be able to get 3-5 sets in. (Progress to the next exercise when they can do 3 or more sets of 10 reps)
BEGINER - Hanging Knee Raises
INTERMEDIATE - Hanging Knees To Elbows
ADVANCED - Hanging Toes To Bar
EXPERT - Strict Toes To Bar (SLOW)

30-45  WOD:20 Seconds On 10 Seconds Off For 8 Rounds Of Each Exercise (NOTE: Finish all 8 rounds of the exercise before moving on to the next) Scale As Necessary:
Pullups
Burpees
Lying Leg Raises
TRX Jump Squats
  
FRIDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 2 rounds 45/15
Seated Hip Rolls with arms over head
Hip Circles (On all fours press back to childs pose then circle forward to neutral cows pose.)
Gentle lateral lunges
Scorpions
Iron Cross
 
    20-30    Lower Pull Strength - Run The Rack For 10 Minutes Perform 10 Reps Each
(really focus on getting them to the next level safely)
    BEGINNER - Single Kettlebell Sumo Deadlift (Goal is 50lbs men, 30lb women)
    INTERMEDIATE - Double Kettlebell Suitcase Deadlift (Goal Is 2-50lb men, 2-30lb women)
    EXPERT - One Leg Deadlift (Goal Is 2-50lb everyone)
 
    30-45    WOD Get As Far Through The List As Possible In 15 Minutes:
        100 Rope Skips
        20 TRX Rows
        90 Rope Skips
        20 Swings
        80 Rope Skips
        20 Jump Lunges
        70 Rope Skips
        20 One Leg Deadlifts (10 R/10 L)
        60 Rope Skips
        20 TRX Jump Squats
        50 Rope Skips
        20 Bottoms Up Presses (10 R/10 L)
        40 Rope Skips
        20 Wall Balls
        30 Rope Skips
        20 Mountain Climbers (R&L)
        20 Rope Skips
        20 Burpees
        10 Rope Skips
 
SATURDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 6 min AMRAP
10/10 Reverse Plank w/ Leg Lift 
10/10 Elbow Plank w/ forward reach
10 KB Full Extension (Hands & Feet never touch the ground) 
10 Plank Jack w/ Mountain Climber
 
    20-30    Horizontal Pull Strength - Work On One Of The Exercises For 10 Minutes
(really focus on getting them to the next level safely)
    BEGINNER - One Arm Row Place Other Hand On Wall For Support (Goal Is 3 Slow Reps To Bottom)
    INTERMEDIATE - One Arm Split Row (Goal Is 5 Reps With 30lb Women/50lb Men)
    EXPERT - One Arm 2 Kettlebell Row (Goal Is 5 Reps With 2-30lb Women/2-50lb Men)
 
30-45 WOD    3 X 4 Minute AMRAP Of:
        CIRCUIT #1 (4 Minutes)
        Sprint 1 Lap First Then Do As Many Rounds Of The Following:
        10 Snatches Right
        10 Snatches Left

        ***REST 1 MINUTE***

        CIRCUIT #2 (4 Minutes)
        Sprint 1 Lap First Then Do As Many Rounds Of The Following:
        10 Jump Squats
        5 Vups

        ***REST 1 MINUTE***

        CIRCUIT #3 (4 Minutes)
        Sprint 1 Lap First Then Do As Many Rounds Of The Following:
        Max Amount Of Burpees

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