TXT PROGRAMMING 01/31/22-02/05/22 STRENGTH WEEK: #2

TXT PROGRAMMING
01/31/22-02/05/22
STRENGTH WEEK: #2


MONDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
 
Warm Up
4 rounds 20 sec on/10 sec off
Pike push up or downward dog hold
Kb Chest press R
Kb Chest press L
Push up to T
 
    20-30  10 min Horizontal Press Strength 
5 rounds (work up to challenging weight or start on it. All rounds count.)
10/10 KB Chest press
30 sec plank hold
 
 
 
30-45     WOD 
15 min AMRAP(TRY for 3-5 rounds)
3 SA swing, 3 clean, 3 reverse lunge, R
3 Pushup on kb R hand on kb
3 SA swing, 3 clean, 3 reverse lunge,  L
3 Pushup on KB L hand on kb
3 burpee + tuck jump at top
3/3 rolling vups (side vup right then roll to side vup left)
30 cal row (ZOOM 1 min MTN CLIMBER)
 
 
TUESDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
 
Warm Up:
6 min EMOM
5 hollow body rock
5 leg lifts
10/10 mtn climbers
(squats for remainder if time no rest)
  
20-30  CORE Strength
10 min AMRAP
10 Single side bicycle R (slow & controlled, emphasis rotation)
10 Single side bicycle L https://www.youtube.com/watch?v=9ZLWXf44WSw
10/10 Sprinter sit ups https://www.youtube.com/watch?v=qdmNl0qea40
10/10 Elbow plank hip taps https://www.youtube.com/watch?v=tpCR88xTqhw
10 Ceiling stomps
 
30-45    WOD
REPS 5/10/15/10/5
Half turkish get up R
Half turkish get up L
KB (goblet hold) wood chop R https://www.youtube.com/watch?v=b65s5BtdOEc
KB wood chop L
KB coffin sit up https://www.youtube.com/watch?v=doe7VTfboIM
JUMP ROPE (reps 10/20/30/20/10)
  
 
WEDNESDAY
    0-20     Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
 
Warm Up:   
2 rounds 30 on/10 off
SURFEES  (Plank to surfer stance pop up) 
Alternating Leg lift w/ hip twist
SLDL w/ hop and front knee drive (bodyweight) R
SLDL w/ hop and front knee drive (bodyweight) L
 
 
    20-30    POWER LIFT Strength
Ascending 10 min AMRAP 1, 2, 3, 4...
DBL KB SUITCASE DEADLIFT https://www.youtube.com/watch?v=VZxBc217O4c
BANDED GOOD MORNINGS  (zoom can do kb good morning) https://www.youtube.com/watch?v=YSb5wYMJil4
 
 
 
30-45    WOD 20-16-12-8-4 (15 mins)
BOX JUMP
SA Swing high pull R
SA Swing high pull L
KB Burpee + gob squat 
KB SUMO Deadlift
 
  
THURSDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 3 rounds
10 squats
10 lunges
5 inch worms
5 pushups
5 hollow body rocks
 
    20-30    Vertical Pull Strength 10 min cutoff
REPS 10/15/20/15/10
PULLUP OR TRX ROW OR LAWN MOWER STANCE NORTH/SOUTH
SNATCH R
SNATCH L
 
30-45  WOD: 3 rounds of the EMOMS (circuit through the EMOMs should take 18 min)
 
2 min EMOM
10 BOX JUMP or 5/5 BENCH STEP UPS
10 WALL BALL or 10 THRUSTER (go lite for speed)
 
2 min EMOM
3 PUSH UP + WALL WALK
10 Kettlebell  Dead drag (go heavy)
 
2 min EMOM
3 Burpee snatch R (go lite)
3 Burpee snatch L
3/3 single leg glute bridge
  
FRIDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique
 
Warm Up: 3 rounds
10 Air Squats
10 Plank Jacks
5/5 Plank Step Up 
5/5 Windshield Wipers
 
 
    20-30    LUNGE Strength 10 MIN EMOM
Odd: 5/5 Walking lunge then Plank rest of min
EVEN: 5/5 Bulgarian split Squat then static squat rest of min
 
    30-45    WOD 16min
-Buy In 30 Sec. Jump Squats-
 
15 min AMRAP
10 Sumo Squat /Side Lunge R&L
5/5 Squat Halo
10/10 Weighted Step Up
5 Burpee w/ Double KB Swing
10/10 KB Split Squats or Pistol Squats(5/5)
 
-Buy Out 30 Sec. Jump Squats-
 
SATURDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique,
 
Warm Up: 3 Rounds 30/10
Serratus Push Ups
Seated dowel shoulder press
Reverse plank hold
Band pull aparts 
 
 
    20-30    Vertical Press Strength 10 min add 1 rep every round :)
10/10 SA KB Strict Press 
10 KB GOB Shoulder press + OH Tricep Ext
 
WOD: Buy in: 20 DBL KB Clean + press
 
3 rounds
50 Jump Rope
5 Pull Up
10 Gob Chest Press + skull crusher
5/5 Sit Outs
250 run or row
 
Buy Out: 10 wall walk or 10 inchworm + Push Up