TXT PROGRAMMING 02/01/21-02/06/21 STRENGTH WEEK: #10

MONDAY
    0-15    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up
 
    15-25    Vertical Pull Strength :  Do pull ups then do ball slams. Work between pullups and ball slam until you finish the pullup reps. 10 Min Cutoff
REP: 3-6-9-12-6-9-3 Pullup
REP: 5 Ball Slam (KX 20/35 lb)
 
ZOOM option
REP: 3-6-9-12-6-9-3 Burpee Bent over row
REP: 5 KB Swing (KX KB 35/53 lb)
 
25-45     WOD: 20 MIN
2 Rounds
- 2 minute jumping jacks/seal jacks
- 1 minute Goblet squats (KX KB 35/53 lb)
- 1 minute THRUSTERS (KX KB 35/53 lb)
- 1 minute Burpee Thruster (KX KB 35/53 lb)
- 1 minute pull-ups (hard, fast).
- 1 minute rest (or ALT Snatch)
- 1 minute burpee pull-ups (moderate intensity)(ZOOM Burpee Bent over row)
- 1 minute rest (or Alt OA High Pull)
- 1 minute burpee-pull-ups (slow and steady, but solid)(ZOOM Burpee Bent over row)
 
TUESDAY
    0-15    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up
  
15-25   Lunges -
 
25-45    WOD: 3 ROUNDS (20 Min Cutoff)

• 12 Squats (KX KB 35/53 lb)
  
• 11 Push Ups
  
• 5/5 Reverse Lunges no weight
  
• 9 Squat Bicep Curl (KX KB 35/53 lb)
  
• 8 Deadlifts (KX KB 70/106 lb)
  
• 7 KB Swings (KX KB 35/53 lb)
  
• 3/3 Alternating Snatches (KX KB 35/53 lb)
  
• 5 Sprawls (burpee no p.u.)
  
• 4 Renegade Rows (KX DBL DB 20/30 lb)
  
• 3 Burpees
  

2 Two Double Squat + One Press (KX KB 35/53 lb)

• 1 Minute Plank
  

 
  
 
WEDNESDAY
    0-20     Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up   
 
    20-30    Press Strength : 6-5-4-3-2-1 Reps for Time
(if you don't have two KBs dbl the reps and complete of both sides)

• Strict Presses (KX DBL KB 25/40 lb)
  
• Push Presses (KX DBL KB 25/40 lb)
  
• Push Jerks (KX DBL KB 25/40 lb)
  

 
 
30-45    WOD: 4 Rounds for Time

• 20 Double-Unders or 100 Jump Rope or Jump Jack 
  
• 10 Wall Walks demo or inchworm 
  
• 20 Box Jump Overs (KX 24/20 in)
  
• With a running clock, as fast as possible complete the prescribed work in the order written for 4 rounds.
  Score is the time on the clock when the last round of the Box Jump Overs is completed.
  

 
  
THURSDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: https://www.youtube.com/watch?v=6Z2k1OvNKGs&feature=youtu.be

• 2 Rounds: 20/10
  
• Hollow Rocks
  
• Alligator Rolls
  
• Arch Rocks
  
• REST
  

 
 
    20-30    CORE:

• 5 Rounds for Time
  
• 10 Hollow Rocks
  
• 10 V-Ups
  
• 10 Crunch Tuck
  
• 10 second Hollow Hold
  

 
30-45  WOD: 3 Rounds (15 Min)

• 15 Dumbbell Sit-Ups (KX 35/50 lb)
  
• 20 Dumbbell Russian Twists (KX 35/50 lb)
  
• 10 Right Side Plank with Hip Raises
  
• 10 Left Side Plank with Hip Raises
  
• 10 V-Ups
  

  
FRIDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up
 
    20-30    Lower Pull Strength - 5 Rounds for Time

• 10 Unbroken Deadlifts (KX KB 70/106 lb)
  
• 50 foot Single-Arm KB Overhead Walking Lunges (KX 35/53 lb)
  

 
    30-45    WOD:

• For Time
  
• 4 Rounds of 'Cindy'
  
• 10 Deadlifts (KX KB 70/106 lb)
  
• 3 Rounds of 'Cindy'
  
• 15 Deadlifts (KX KB 70/106 lb)
  
• 2 Rounds of 'Cindy'
  
• 20 Deadlifts (KX KB 70/106 lb)
  
• 1 Round of 'Cindy'
  
•  
  
• 1 Round of 'Cindy' consists of: 5 Pull-Ups, 10 Push-Ups, and 15 Air Squats (ZOOM if you don't have pull up bar supplement with overhead KB Swing KX 35/53)
  

 
 
SATURDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up
 
    20-30    Horizontal Pull Strength - 
1-2-3-4-5-6-7-8-9-10 TRX ROW
20-18-16-14-12-10-8-6-4-2 Elevated Plank OA Row (split rows between arms)
 
30-45 WOD: AMRAP in 21 minutes

• 3 Handstand Push-Ups or pike
  
• 6 Renegade Rows (KX DBL DB 20/30 lb)
  
• 9 Single Arm Dumbbell Snatches (KX KB 35/53 lb)
  
• 12 Goblet Lunges (KX KB 35/53 lb)
  
• 15 Toes-to-Bars or V-ups
  
• 18 calorie Assault Air Bike or Rower (ZOOM 50/50 MTN Climbers)