TXT PROGRAMMING 02/19/24-02/24/24 STRENGTH WEEK: #10

TXT PROGRAMMING
02/19/24-02/24/24
STRENGTH WEEK: #10



MONDAY
    0-20 min Isolated Mobility,& Dowel stretch,  warm up drills, Movement Patterning/Technique, 
Warm Up: 3 rounds
6/6 KB Plank Pull through
6/6 Single leg v-ups
6 pushup
20 jump rope


    20-30    Vertical Pull Strength (PULL UP) Work On One Of The Exercises For 10 Minutes choose the best version for your peeps:
(really focus on getting them to the next level safely)
    BEGINNER - Pullup Negatives (Goal Is 3 Slow Reps To Bottom)
    INTERMEDIATE - Bodyweight Pullups (Goal Is 5 Reps For 5 Sets)
    EXPERT - Weighted Pullup (Max Weight For 1 Rep Goal Is 2-30 lb Women/2-50lb Men)


30-45     WOD: 
Round 1: 1 Minute on each exercise 
Round 2: 40 Seconds on each exercise  
Round 3: 30 Seconds on each exercise  
     Round 4: 20 Seconds on each exercise 
 
            One Arm TRX Power Pull Right
        One Arm TRX Power Pull Left
        Clean + Press R (KX 25/40)
        Clean + Press L
        KB Goblet Rev Lunge (KX 35/53)
REST


JUMP ROPE CHALLENGE (CANNOT COUNT JUMP ROPES FROM WORKOUT) 
Day 15 125 JR or 5 DBL Under


TUESDAY
0-20 min Isolated Mobility & Dowel stretches  dynamic warmup , Movement Patterning/Technique 


Warm Up: 3 rounds
1/1 Around the world lunges (front, side, back = 1 rep)
5/5 Bulgarian Split Squats
5/5 single arm Kettlebell Swings
30 butt kickers
  
20-30    Lunges - DBL KB Walking Lunge / ROW 10 min Cutoff

• Partner up and alternate between DBL KB Weighted Walking Lunges and 10 Cal ROW.  While Partner A is Lunging until B finishes rowing, have Partner B perform 10 cal row.  Switch!  Focus is on lunges, not conditioning. Optional RTR. 
  

30-45    WOD: 10 Rounds For Time Of: (15 Minute Cut Off)
    5/5 Box Step up
    10 KB Swings (Modification Deadlift)(KX 35/53)
    50 Jump Rope (KX 25 Double Unders)

JUMP ROPE CHALLENGE (CANNOT COUNT JUMP ROPES FROM WORKOUT)   
Day 16 130 JR or 10 DBL under



WEDNESDAY
0-20 min Isolated Mobility and dowel mobility, dynamic warm up drill, Movement Patterning/Technique, 
Warm Up: 
3 Rounds
5 Push up to pike (you choose difficulty level)
10 high Knees
5/5 Plank w/ rotation  


    20-30    Press Strength Turkish Get Up w/ Press 
RTR & work up to a 1 rep max doing a press at each of the seven stations of the Get Up.  No need to get back down- just place the bell back on the floor.  Repeat top set 2X.  Give plenty of rest between sets.


30-45    WOD15 Minute AMRAP Of:
    Run 250m
    10 KB Snatches R (KX 35/53)
    10 KB Snatches L (Modification: DB Snatch or One Arm KB Swing)
    20 Chinees

JUMP ROPE CHALLENGE (CANNOT COUNT JUMP ROPES FROM WORKOUT) 
Day 17 135 JR or 15 DBL under

  
THURSDAY
    0-20 min  Isolated Mobility & dowel stretch, dynamic core breathing warm up drill, 
Warm Up: 5 min AMRAP
3R/3L KB WINDMILL with a yoga block balancing
5 KB Swing to High pull 
3/3 Windshield wipers
10 deadbugs with med ball 


    20-30    CORE: CORE GALORE (30sec on/15 sec off)
OA Hover Plank R
OA Hover Plank L
V-ups
(Side Plank) Hip-ups R
Chinees
(Side Plank) Hip-ups L
Leg Lifts
Spiderman Plank
Butterfly Sit-ups
Hollow Body Rocks
Bicycles
Superman Rocks
Mountain Climbers

30-45  WOD  8 ROUNDs: 20 Seconds On/ 10 Seconds Off on Each Exercise (NOTE: Finish all 8 rounds of the exercise before moving on to the next) Scale As Necessary:
        Pullups
DBL KB Clean + Squat (KX 25/40)
        Lying Leg Raises OR Hanging Leg Lifts
            Ball Slam + frog hop (KX 15/25) (modify no frog hop)

JUMP ROPE CHALLENGE (CANNOT COUNT JUMP ROPES FROM WORKOUT) 
Day 18 140 JR or 20 DBL under

  
FRIDAY
    0-20 min  Isolated Mobility & dowel stretch, dynamic warm up drill, Movement Patterning/Technique,
Warm Up: 2 rounds 30/10
Seated Hip Rolls with arms over head
Hip Circles cat cow(On all fours press back to childs/cat pose then circle forward to neutral cows pose.)
Gentle lateral lunges
Inch worm + Scorpions
V-up + Iron Cross


    20-30    Lower Pull Strength SUITCASE DEADLIFT - Run the rack to heaviest weight with great form. Start with 3 reps then as it gets heavier do 1 rep. 10 min cutoff  


    30-45    WOD: 8 min cutoff
Pyramid REPS: 3-6-9-12-15-12-9-6-3
KB OH swing (KX 35/53)
Goblet Curtsey Lunge (R/L) (KX 35/53)
7 min AMRAP
6/6 SA KB clean, the high pull (R/L) (KX 25/40)
3 Inch worm ball slam (KX 15/25)

JUMP ROPE CHALLENGE (CANNOT COUNT JUMP ROPES FROM WORKOUT) 
Day 19 145 JR or 25 DBL Under




SATURDAY
0-20 Isolated Mobility & dowel stretch, dynamic warm up drill, Movement Patterning/Technique, warm up games
Warm Up: 6 min AMRAP
5/5 TRX One Arm Row
10 Banded tricep ext
10 Superman
10 Plank Jack w/ Mountain Climber


    20-30    Horizontal Pull Strength -   KB LAWN MOWER ROW WITH TRX BACK FLY
Work For 10 Minutes
RTR 3/3 reps Lawn Mower Row. & 10 TRX Back Fly (superset only on RTR)
5 sets of 3 reps on each arm at top weight. And try for a 1 rep max heaviest one arm row with THE BEST form.


30-45 WOD: FOR BEST TIME: REPS 20/15/10/5 
TRX MUSCLE UP
WALL BALL BURPEE (KX 14/20)
GORILLA ROW (DBL COUNT) (DBL KB KX 35/53)
BOX OVER

JUMP ROPE CHALLENGE (CANNOT COUNT JUMP ROPES FROM WORKOUT) 
Day 20 150 JR or 30 Dbl Under


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