TXT PROGRAMMING 03/14/22-03/19/22 STRENGTH WEEK: #8

6 week ultimate body transformation challenge

TXT PROGRAMMING
03/14/22-03/19/22
STRENGTH WEEK: #8

The 6 week challenge is LIVE!! Starting 4/4/22
click the above button to find out more

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MONDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
 
Warm Up
5 min AMRAP
10 Side plank leg lift R
10 Side plank leg lift L
10 Squat to Double reverse lunge (R/L)
10 Plank Jack to tuck
 
    20-30    Core
1 min plank
 
2 rounds 45/15
v-up
Alternating Single leg V-up
KB sit up
Elbow plank
 
1 min plank
 
30-45     WOD 
5 Rounds For Time Of: (20 Minute Cutt Off)
Run 250m or row
10/10 One Arm Swings Right
10 burpees
100 Rope Skips
 
 
TUESDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
 
Warm Up:
2 rounds 30on/15off
Good mornings (dowel or KB)
Sit out or grasshopper
Kb swing
Lateral Lunge
 
  
20-30 10 min EMOM  Dbl Swing/ High Pull/ Snatch 
Have class perform 15 reps at the top of the minute every minute for 10 mins of:                   
        Dbl Swing/ High Pull/ Snatch
 
30-45    WOD:
15 Min AMRAP
9 Hanging Leg Raise
15 Wall Balls
21 Dbl Unders or 100 jump rope
250M Run or row
  
 
WEDNESDAY
    0-20     Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up   
Warm Up :
REPS 20,12,4
superman
Bird dog
DBL Leg lift with Ceiling Stomp  
Deadbug
 
    20-30   Vertical Pull 10 MIN EMOMs
For ZOOM class:
EMOM ODD: 5/5 North/south plank ….Then PLANK til min is over
EMOM EVEN: 5/5 Plank pull through …..Then HOLLOW HOLD til min is over
 
IN CLASS ROOM: split people up alternate rounds even & odd groups
 EMOM ODD: Strict Pull-ups choose your skill set and do the recommended reps in the min.
Beginner: 3 pull-up negatives. 
Intermediate: 4-5 pull-ups with bands.
Advanced: 5 strict pull-ups. 
 
EMOM EVEN:Plank shoulder taps for the full min 
 
30-45    WOD choose the best version for your ability
Write down your time that you finished
Michael BENCHMARK
5 rounds as fast as they can for time:

Beginner
50 Jumping Jacks
20 Touch Jumps (like burpee but with no jumping back and forth just touch ground and then jump)
20 Jumping Pull Ups
10/10 snatches (15lb women 30lb men)

Intermediate
100 Rope Skips
20 Burpees (No Pushup)
5 Kipping Pullups
10/10 snatches (20lb women 40lb men)
   
Advanced
40 Double Unders
20 Burpees (Chest To Ground)
10 Kipping Pullups
10/10 snatches  (25lb women 50lb men)
  
THURSDAY 
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique
 
Warm Up: 3 rounds 30on/10off
Glute Bridge
X walk r & L
Jump squat
 
    20-30   Lunge 10min cut off
5 rounds
5R/5L Single Leg KB DL to Reverse Lunge
10 TRX Jump Squat to Jump Lunge R/L
 
30-45  WOD 3 rounds (18min)
1Min in each exercise
-Burpee 
-Clean To Forward Lunge then swing switch to other side
-Swing to Swing Squat (or just swing)
-5R/5L Bulgarian Split Squats 
-TRX Jump Lunge
-Rest or Plank
 
  
FRIDAY
        0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up:15/10/5
- SITUP
-SIDE VUP (FULL REPS ON EACH SIDE)
-VUP
-SWIMMERS
 
    20-30    Vertical Press 10 min cutoff
3 x Superset
3R/3L OA Push Press
6 KB Gob Shoulder press
THEN
60 total Seated Strict shoulder press

 
    30-45    WOD 
4 Rounds:
50m/50m One ArmFarmer Carry hold
10 Overhead KB Swing
10 Superman Rock
10 KB Sit-ups to Russian twists
50m/50m O.A. Waiter carry Hold
10/10 Lateral leg lifts over KB 
 
 
SATURDAY 
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique
 
Warm Up: 5 MIN AMRAP
40 Mountain Climbers
30 Jumping Jacks
10 Sit Ups
10 inch worm burpees
 
 
    20-30    Core “Core Galore” 30 sec on 15 sec off of:
        One Arm Hover plank Right
    One Arm Hover Plank Left
        V ups        
        Hipups Right
    Chinees
    Hipups Left
    Leg Lifts
        Plank With a knee lift (spiderman plank)
        Situps           
        Hollow Body Rocks
        Bicycles
        Superman Rocks
        Mountain Climbers
 
30-45 WOD    CHRISTA BENCHMARK WOD!!
Get as far through the list as you can in 20 minutes, seriously cut them off at 20 minutes!
        
Beginner
10/10 Lunges
20 Wall Ball (8 LB Women /10 LB Men)
30 One Arm Swing (15 LB Women/ 20 LB Men (15 r /15 L)
40 Pushups (Kneeling Chest to Yoga Block Women, Kneeling Chest to Ground Men)
50 Touch Jumps (like burpee but with no jumping back and forth just touch ground and then jump)
40 Pushups (Kneeling Chest to Yoga Block Women, Kneeling Chest to Ground Men)
30 One Arm Swing (15 LB Women/ 20 LB Men (15 r /15 L)
20 Wall Ball (8 LB Women /10 LB Men)
10/10 Lunges 

 Intermediate
10/10 Jump Lunges
20 Wall Ball (10 LB Women /12 LB Men)
30 One Arm High Pull (20 LB Women/ 35 LB Men (15 r /15 L)
40 Pushups (Kneeling Chest to Ground Women, Full Chest to Yoga Block Men)
50 Burpees (No Pushup)
40 Pushups (Kneeling Chest to Ground Women, Full Chest to Yoga Block Men)
30 One Arm High Pull (20 LB Women/ 35 LB Men (15 r /15 L)
20 Wall Ball (10 LB Women /12 LB Men)
10/10 Jump Lunges

Advanced
10/10 Weighted Jump Lunges (20lb Women, 35lb Men)
20 Wall Ball (12 LB Women /12 LB Men)
30 One Arm Snatch (35 LB Women/ 50 LB Men (15 r /15 L)
40 Pushups (Full Chest to Yoga Block Women, Full Chest to Ground Men)
50 Burpees (Chest To Ground On Every Rep)
40 Pushups (Full Chest to Yoga Block Women, Full Chest to Ground Men)
30 One Arm Snatch (35 LB Women/ 50 LB Men (15 r /15 L)
20 Wall Ball (12 LB Women /12 LB Men)
10/10 Weighted Jump Lunges (20lb Women, 35lb Men)