TXT PROGRAMMING 02/06/23-02/11/23 STRENGTH WEEK: #5

TXT STRENGTH WEEK 5
TXT PROGRAMMING
02/06/23-02/11/23
STRENGTH WEEK: #5



MONDAY - 
0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up:
5 Min AMRAP
3/3 Tall Plank Knee Drive to Straight Leg Extension (stay on one side)
3 Down Dog to Lunge Step Up
3 Double Pulse Squat to Tuck Jump (Or squat jump)
1 lap/down & back Crawl (keep hips low)


    20-30  Strength Horizontal Pull
4 rounds 45 sec on /15 sec off
    KB Drag (start in hike position, keep hips low, drag KB, then shuffle back)
    Lawn Mower Row - R
    Lawn Mower Row - L
    KB Swing High Pull (both hands on bell)
    
30-45     WOD Buy In: 30 TRX ROW (KX get horizontal)
3 ROUNDS
10/10 One arm KB Swing  (KX 25W/44M)
10/10 S.L Deadlift  (KX 35W/53M)
20 Plank Jacks
10 TRX Y
5 Renegade row (no pushup)


Buy Out: 15/15 Plank on box one arm row (KX 35W/53M)




TUESDAY - 
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up
3 rounds 30/10 sec
Squat
Double Squat, Double Rev Lunge
Grass Hoppa
  
20-30  SQUAT Strength RTR on DBL KB or Goblet squat 5 reps
At top weight do 5 sets of 5 reps. Work on great form and depth. 


30-45    WOD 5 Rounds
10/10 Snatch to curtsey lunge (lunge back with same side as KB)  (KX 25W/40M)
20 (count your press) KB russian twist w/ press  (KX 25W/40M)
5/5 GOB Alt Forward lunge  (KX 35W/53M)
10 Goblet Thruster  (KX 35W/53M)
30 jump rope


  


WEDNESDAY 
    0-15     Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 3 rounds 20/10
Lateral High knees
Butt kickers + Arm swings across front
Sit up   
Inch worms


    15-25    Strength Horizontal Press (KB CHEST PRESS) RTR on DBL KB Chest press  5 reps
At top weight do 5 sets of 5 reps.


25-45    WOD 20 min time cap 
The Jason Benchmark
1 round
(HAVE CLASS LOG THEIR TIME AND WEIGHT USED) This workout is done top to bottom no chipping.
44 DBL KB CHEST PRESS (KX DBL KB 35W/53M)
44 BURPEE (KX full burpee with pushup)
44 PULL UP  (KX STRICT)
44 PUSH UP
  
THURSDAY 
    0-10    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 3 rounds
10 Dead bug
10 Bird dog
5 bootstrapper
10 Seal jacks
20 jump rope


    10-30  CORE Strength 3 ROUNDS 1 min on each (no rest)

• Bicycle
  
• Leg scissors (up/down)
  
• Sit up russian twist
  
• KB Dead Bug
  
• Leg scissors lateral
  

30-45  WOD 15 Min AMRAP
5/5 Reverse plank leg lift (facing the ceiling)
20 Thruster (KX 35W/53M)
30 Frog Hop
40 Sit up
50 KB SWING (KX 35W/53M)
RUN
  
FRIDAY LONG WORKOUT!!
    0-10    Isolated Mobility, Compound Mobility, Movement Patterning/Technique


Warm Up: 5 min AMRAP
20 mountain climbers
10 Glute Bridges
10/10 Alternating side lunges
10 CAT/COW
5/5 x-walk




    10-20    Strength Power lift Deadlift
10 MIN EMOM
ODD: 5R/5L Single Leg Deadlift, then hollow body hold the rest of the min
EVEN: 10 Heavy Sumo DL, then plank the rest of the min


           30-45    WOD Tricia’s Peachmark 30 min Cut Off 
22 jump squats every 5 mins***
22 Tempo Goblet Squats (pause at the bottom 3 sec)  (KX 35w/53m)
22/22 Goblet Lunges  (KX 35w/53m)
22/22 Foot Elevated SL Glute Bridge
22/22 Goblet Bulgarian split squats  (KX 35w/53m)
22/22 Goblet Step Ups (KX 35w/53m)
22/22 Switchblades  (KX 35w/53m)
22 Heavy Suitcase Deadlifts  (KX dbl kb 53 w/80+m)
22 Sumo Deadlifts (KX dbl kb 53 w/80+m)
22 kettlebell swings  (KX 35w/53m)
22 v ups


***switchblades https://www.instagram.com/p/ByrcOtagHeQ/?igshid=1lyh927puhfmt
First exercise in the video
 
             
SATURDAY 
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique


Warm Up: 3 rounds 30 on/10 off
Jumping Jacks
Diver sit ups 
Plank to T
push up to pike 




    20-30  Strength Vertical Pull
10 min AMRAP                    
10 pull ups
30 Hanging knee to navel
5/5 KB PULL OVERS


30-45 WOD 20 min Cutoff
3 Rounds
-7 Burpee no pushup 
-7 Jump Squats 
-7 Push Ups


 -THEN-


3 Rounds
5 Superman to V Up
5/5 Sit Outs
5 Wall Walks or inch worm
5/5 Forward/Side/Reverse Lunge





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