TXT PROGRAMMING 01/28/24-02/03/24 STRENGTH WEEK: #7

TXT PROGRAMMING
01/28/24-02/03/24
STRENGTH WEEK: #7



MONDAY
    0-10    BASIC MOBILITY & DOWELS (5 MIN)
SPECIFIC WARM-UP
30/10 2 rounds
High knees
Side shuffle, sprawl, side shuffle, sprawl 
Alt Beast bird dog
Jump Rope


20-30    Vertical Press Strength: 6 rounds EMOM
ODD MIN: 
5 Swing to bottoms up press R
5 Swing to bottoms up press L
EVEN: 
10 DBL KB ARNOLD PRESS or split it 10/10 each arm

AFTER EMOM
4 MIN: 45 Lateral arm raise (USE DB)


30-45     WOD: 1 Round of 'Cindy' consists of: 5 Pull-Ups or trx row, 10 Push-Ups, and 15 Air Squats 
START WITH: 4 Rounds of 'Cindy'

• 10 Deadlifts (KX KB 45/70+ lb)
  
• 
  
  
• 3 Rounds of 'Cindy'
  
• 20 Deadlifts (KX KB 70/106 lb)
  
• 
  
  
• 2 Rounds of 'Cindy'
  
• 30 Deadlifts (KX KB 70/106 lb)
  
• 
  
  
• 1 Round of 'Cindy'
  40 Deadlifts
  

TUESDAY
    0-15    BASIC MOBILITY & DOWELS (5 MIN)
WARM-UP:
3 Rounds
3 Suicide runs (step up 3 cones. Start at wall run to 1st cone, back to wall run to 2nd cone, back to wall run to 3rd cone. That is one suicide run. Repeat 2x)
10 V-Up to R/L Side V-Up
10 Leg lift and stomp


15-25 STRENGTH Core
8 rounds (4 MIN)
20 sec Side plank hip lifts (alternate sides each round)
10 sec plank
&
8 rounds (4 MIN)
20 Sec Diver sit up
10 sec Hollow Hold


25-45 WOD: 5 rounds 20 min cutoff
8 Burpee 
4/4 Sit out
8 DBL KB Bent over row
4/4 Snatch
4/4 DBL KB Reverse Lunge (KX DBL KB 22w/40M)
  


WEDNESDAY
    0-20    BASIC MOBILITY & DOWELS (5 MIN)
SPECIFIC WARM-UP: 3 Rounds
20 Jumping Jacks
10 Burpee NO Push Up
20 Plank Jacks
10 Skaters


20-30 STRENGTH 10 min 5 KB DEADLIFT & 10 TRX HAMSTRING CURL
R.T.R (run the rack) AMRAP
5 reps KB DEADLIFT
After each deadlift do TRX HAMSTRING CURL 10 reps.  
Then move up to the next kb. When you get to heaviest go back to the beginning and R.T.R again.


30-45 WOD: PARTNER UP! 15 min AMRAP 
PARTNER does situps while waiting to go
5 KB  S.L. DEADLIFT R
5 KB SWING CLEANS R
5 KB STRICT PRESS R
THEN PARTNER GOES on Right arm
5 KB  S.L. DEADLIFT L
5 KB SWING CLEANS L
5 KB STRICT PRESS L
THEN PARTNER GOES on Left arm
(Switch partners when switching arms. AFTER both partners do both sides run together with med ball, optional passing.)
  
THURSDAY
    0-15    BASIC MOBILITY & DOWELS (5 MIN)
WARM-UP: 3x 30 on/10 off
Inch worm scorpion
Jump rope or jump jack
Hollow body rocks
Step Up alternating legs


15-30  STRENGTH 
8 min PARTNER PULL UPS and then 2 min to complete 10 Burpee pullup & 150m RUN OR ROW
CHOOSE to add reps or add weight


REPS:Starting at 1 pullup go up to 10 & back to 1. 


WEIGHT:If they are adding weight stay at 3 reps and must do 10 sets of 3 reps with weight being added and then staying at top weight. Weighted pullup must complete a total of 10 sets. 




2 min to complete:
10 Burpee pullups and then 150m Run.


30-45 WOD:
10 Rounds 45 sec on// 15 sec off Alternate between to two exercises
-SEATED DBL KB STRICT PRESS or HANDSTAND PUSHUP or PIKE PUSHUP
-Strict Pullup 


5 Min AMRAP (TRY FOR 3-4 ROUNDS)
5 Burpee Box Jumps
10 Ball Slam


FRIDAY
    0-10    BASIC MOBILITY & DOWELS (5 MIN)
SPECIFIC WARM-UP
5 min AMRAP 
10 Cross Body Mtn Climbers
10 Jump Lunge
20 Butt Kickers
2 lateral lunge burpee (burpee w/ 2 lat lunge @ top)


10-25 STRENGTH LUNGE
R.T.R DBL KB LUNGE
LUNGE WITH WEIGHT ACROSS ROOM. PUT DOWN WEIGHT. Reverse lunge back to other side of room and pick up next heaviest weights. When you get to your heaviest weight stay at the weight and continue to lunge. Till time is up.


25-45 BENCH MARK WOD!:
Lisa 20 minute AMRAP


Beginner


20 V ups legs up knees bent hands to toes


20 Swings (Two hands one kettlebell) 15+lb Women 20+lb Men


20 Squats to parallel position (top of knee higher than crease of hip)


Run 250m


Intermediate


20 V ups legs stay up hands to toes


20 Swings (Two hands one kettlebell) 35lb Women 53lb Men


20 Alternating Lunges Total(Back Knee Kisses Ground)


Run 250m


Advanced


20 V ups full extension hands to toes


20 Swings (Two hands one kettlebell) 53lb Women 70+lb Men


20 Jump Lunges Total(Back Knee Kisses Ground)


Run 250m


SATURDAY
0-10    BASIC MOBILITY & DOWELS (5 MIN)
SPECIFIC WARM-UP: 
REPS 18-14-10
Pike pushup
Reverse plank leg lift
Squat jacks
SHORT RUN


10-30 STRENGTH: Press (H)
3 rounds
30 sec plank hold
30 sec pushup


6 min Form a circle. Moving clockwise around the circle. One person goes at a time.  
Each person does 10 DBL KB CHEST PRESS and holds KBS UP IN AN ISOMETRIC HOLD till it is their turn again.
If one person lowers KBs, everyone does 2 inch worms. Then resume.


30-45 WOD: for your best time! (15 min cut off)
3 rounds
10 single leg deadlift R
5 Skull Crusher
10 single leg deadlift L
5 Goblet Chest press
1 TGU R
1 TGU L
5 pushups
50m DBL KB Waiter Carry
50 Jump Rope or 10 Double Unders