TXT PROGRAMMING 03/11/24-03/16/24 STRENGTH WEEK: #3

TXT PROGRAMMING
03/11/24-03/16/24
STRENGTH WEEK: #3​



MONDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 3 Rounds
10 Spider plank
10 Touch Jump
20 High Knee
Short jog


    20-30   CORE Strength: 3 Rounds 30/10
KB One arm hold slow  March in place 
KB One arm hold slow march in place
Farmer carry
KB Goblet squat plus halo R&L
V-Sit Leg lift over wall ball, heel tap from side to side


30-45     WOD: REPS 24, 21, 18, 15, 12
Lateral Wall Ball Throw R (KX 14w/20m)
Lateral Wall Ball Throw L
Goblet Thruster (KX 35w/53m)
Ball Slam (KX 15w/20+m)
Bicycle (DOUBLE REPS)
WEEK 2: KB CLEAN CHALLENGE: All cleans from the ground no swing. We are focusing on the speed and force of standing up quick with our hips. 
Day 7: 60 sec alternating KB Clean (no swing)


TUESDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 3 Rounds
10 ball slam
5/5 rev lunge
3/3 Turkish sit up
20 jump jack
Short run
  
20-30  LIFT Strength: RTR 8 reps DBL KB Clean from ground + Push press, 4x8 reps at most challenging weight.


30-45    WOD: 3 ROUNDS
20 ALTERNATING SWING (10each arm) (KX 35w/53m)
10R/10L SINGLE KB CLEAN-SQUAT-PRESS (KX 35w/53m)
10R/10L PUSH UPS WITH ONE HAND ON KB
5 TURKISH GETUPS R (KX 35w/53m)
5 TURKISH GETUPS L
10/10 KB RUSSIAN TWISTS (KX 35w/53m)

WEEK 2: KB CLEAN CHALLENGE: All cleans from the ground no swing. We are focusing on the speed and force of standing up quick with our hips. 
Day 8: 3 rounds 5/5 KB Clean & Press (no swing)


  


WEDNESDAY
    0-20     Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 2 rounds 20/10
Band pull apart
Hanging scapular retraction
Dead bug
Butt kickers  


    20-30    Horizontal pull Strength: 3 ROUNDS 30/10
RENEGADE ROW (NO PUSHUP)
TRX Y 
PLANK + KB LATERAL PULL THROUGH
REVERSE BEAR CRAWL + KB DRAG
HIGH KNEES FAST!!!!!


30-45    WOD: 15 min AMRAP
15 TRX MUSCLE UP 
15 TRX PUSH UP + PIKE (MODIFICATION PUSHUP + DOWN DOG )
15 WALL BALL (KX14w/20m)
15 BOX JUMP (KX 20w/24m)
WEEK 2: KB CLEAN CHALLENGE: All cleans from the ground no swing. We are focusing on the speed and force of standing up quick with our hips. 
Day 9: 2 rounds 8/8 Bottoms up KB Clean (no swing)
  
THURSDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 3 Rounds
5/5 lateral lunge
5 boot strapper
10 wall ball
10 calf raises






    20-30   Squat Strength: RTR 8 DBL KB SQUAT (AIM TO GET BUTT TO TOUCH WALL BALL) 4 x 8 reps at heaviest weight
 
30-45  WOD: REPS 10,9,8,7,6,5,4,3,2,1 (15 min cutoff)
TEMPO GOBLET SQUAT (3 down, 3 pause, 3 up, 0 at top) (KX 35w/53m)
Sit up
TRAVELING GOBLET LUNGE ACROSS THE ROOM & BACK (DOES NOT CHANGE) (KX 35w/53m)
MTN CLIMBER (DBL REPS)
DBL KB HIGH PULL SWING (KX DBL 22w/40M)


WEEK 2: KB CLEAN CHALLENGE: All cleans from the ground no swing. We are focusing on the speed and force of standing up quick with our hips. 
Day 10: 4 rounds 5/5 KB clean (no swing)


  
FRIDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 2 rounds 20/10
Inch worm + pushup
Scorpion
Iron cross
Touch jump


    20-30    Horizontal Press Strength: 5 ROUNDS 1 MIN on each (10 min)
KB SKULL CRUSHER
TRX PUSHUP (MODIFY Walk to standing position to make it easier)




    30-45    WOD: 5 ROUNDS
250m RUN or Row
12 KB SWING HIGH PULL (KX 35w/53m) 
10 One arm KB CHEST PRESS other arm hold KB up in isometric hold R 
10 One arm KB CHEST PRESS other arm hold KB up in isometric hold L
8 SPIDER PLANK TO LOW SQUAT JUMP FORWARD (demo only shows plank to squat)


WEEK 2: KB CLEAN CHALLENGE: All cleans from the ground no swing. We are focusing on the speed and force of standing up quick with our hips. 
Day 11: 3 rounds 5/5 KB Clean & press (no swing)




SATURDAY long WOD
    0-10    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 3 rounds
5/5 box step up
20 bicycle
10 leg lift
5 burpee


    10-20    Core Strength:
3 rounds 30 sec on//15 sec OVER THE SHOULDER BALL SLAM TOSS
KB Goblet hold and March with very little movement
Beast Bull Dog
KB Dead Bug
Hanging Leg lift OR slow lift and lower lying leg lift


20-45 WOD:
*THE SUBE* 
20MIN CUTOFF
GUIDELINES
X = cardio 
BEG: 50 jump jack, INT: 75 jump rope, ADV: 20 DBL UNDER
WOD:
X
10 thrusters (B w15/m25)  (I w 20/ m35)(A w30+/m40+)
X
20 push ups 
X
30 goblet squats (B w20/m30) (I w25/m40)(A w35+/m50+)
X
40 bicycles (per leg)
X
50 SNATCH (25 R, 25 L) (B w15/m20)(I w20/m35)(A w30+/m40+)
X
40 bicycles (per leg)
X
30 goblet squats 
X
20 push ups 
X
10 thrusters 
X    


WEEK 2: KB CLEAN CHALLENGE: All cleans from the ground no swing. We are focusing on the speed and force of standing up quick with our hips.

Day 12: 3 rounds 5/5 KB Clean & press (no swing)