TXT PROGRAMMING 01/18/21-01/23/21 STRENGTH WEEK: #8

TXT PROGRAMMING
01/18/21-01/23/21
STRENGTH WEEK: #8



MONDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up :
REPS 20,16,12,8,4
superman
Bird dog
DBL Leg lift with Ceiling Stomp  
Deadbug
 
    20-30    Core 3x 15-20 each
Circle crunches R/L
Rainbow planks
R/L Side plank Hip Lifts
 
30-45     WOD 1 time through


50 KB SWING
50/50 Bicycles

1 Min Hollow Body Rock

40 KB SWING
40R/40L Leg Lift with Hip Twist

1 Min Hollow Body Rock

30 KB SWING
30 V-up

1 Min Hollow Body Rock

20 KB SWING
20 Box Step ups

1 Min Hollow Body Rock

10 KB SWING
10R/10L Body Scissors

1 Min Hollow Body Rock
 
 
TUESDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up 7 minute EMOM (Every Minute On the Minute)
1 spinal rock
3 Squats
5 burpee no p.u.
  
20-30   Power Lift - 10 min AMRAP
12 (6R/6L) Pistols or squat on a chair and stand (make sure the chair is against the wall.)
12 Sumo Deadlift High Pulls
12/12 Single leg romanian deadlift
 
30-45    WOD 3 rounds for time
5 wall walks or inch worm
1/1 TGU
5/5 TSU
20 step farmer carry R + 10 Deadlift
20 step farmer carry L + 10 Deadlift
  
 
WEDNESDAY
    0-20     Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 3 ROUNDS 30 SEC ON// 10 SEC OFF

• PLANK TO PIKE REACH TO OPPOSITE ANKLE
  
• KB SIT UP AND OVER HEAD PRESS
  
• PLANK HIP TAPS 
  

 
    20-30   Vertical Pull 10 Min AMRAP
5 PULLUPS or 10 TRX ROW
10 KB PULLOVERS HIPS ELEVATED
1 MIN PLANK
 
30-45    WOD *THE SUBE in QUARANTINE*
20MIN CUTOFF

GUIDELINES
X = 10 Burpees

WOD:
X
10 thrusters 
X
20 push ups
X
30 goblet squats 
X
40 bicycles 
X
50 SNATCH
X
40 bicycles
X
30 goblet squats
X
20 push ups
X
10 thrusters
X
 
  
THURSDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up
2 Rounds 45 on/15 off 
High Knees to Push up
Alternating Reverse lunge to Leg lift
Glute Bridge KB Pull Over
Grass Hoppa
 
    20-30    Lunge 
10 Min AMRAP
15 total lunges R & L  (5 x around) Goblet 3 way lunge (Forward, Lateral, Reverse) 
 15/15 Jump Lunge or Pulsing Lunge
10/10 Bulgarian Split Squat
 
30-45  WOD
5 Min AMRAP
10/10 Forward Lunge w/ KB Pass under leg (dont go to heavy)
8 Inchworm Hop Up & Hop Back 
10 V-ups
 
5 Min AMRAP
10/10 Lateral Lunge To OH Press
12 Push Ups 
10/10 Side V-Up
 
5 Min AMRAP
12 Sumo Jump Squat w/ KB 
10 Dead Swing to Sprawl
10/10 Skaters w/ Single Leg Hop
 
  
FRIDAY
    0-15    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 2 Rounds:
5 inch worm with push up
10 light thrusters
5 R/L Rocking lunge
10 sit ups
 
    15-25    Vertical Press 3 x Superset
3R/3L OA Push Press
3R/3L KB BENT PRESS 
THEN
60 total Strict press
 
    25-45    WOD REPS 40/30/20/10 (20 min cutoff)
Farmer Carry (use the reps as number of steps)
Overhead KB Swing
Superman Rock
KB Sit-ups to Russian twists
O.A. Waiter carry (use the reps as number of steps, split reps)
Lateral leg lifts over KB 
 
SATURDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: REPS 20/15/10/5 (3x does not change)
3 x side shuffle
Skaters with balance
Touch jumps
Bicycle
 
    20-30    Core 
10 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
 
30-45 WOD: 5 Rounds (Every 3 min 1 min plank hold until members are done with 5 rounds of the below exercises)
10 SITUP
10 OBLIQUE VUP (FULL REPS ON EACH SIDE)
10 VUP
10 SWIMMERS

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