TXT PROGRAMMING 03/18/24-03/23/24 STRENGTH WEEK: #4

TXT PROGRAMMING
03/18/24-03/23/24
STRENGTH WEEK: #4​

MONDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: game tic tac toe with med ball you make up the rules 🙂 or play something else


    20-30  Strength Power Lift: 10MIN - RTR 3x, 6R/6L KETTLEBELL CLEAN with swing.
Work up to the heaviest kettlebell clean with great form. No rounding in the upper back.
Shoulders are always packed. Feet screwed into the ground.
When standing hips should be directly over hips (think plank.) Choose a single or double kettlebell.


30-45     WOD: 4 ROUNDS (focus on form this a skill based workout.) KX for all movements 22W/44M
5 Squat + Halo R & L 
1 Turkish get up to 3 windmill R (get down)
1 Turkish get up to 3 windmill L (get down)
3 DBL KB Renegade Row  + Clean + 3 swing (set up larger weights to balance and row on, no pushup.)
WEEK 3 KB CLEAN CHALLENGE: All cleans from the ground no swing
Day 13: 2 Rounds 10/10 Bottoms up clean (NO SWING)


TUESDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 5 Min AMRAP
10 banded lat pull down
10 hanging scapular retraction
10 kb swing
5/5 iron cross
Short run
  
20-30  Vertical Pull Strength 
10 min EMOM
Odd Min 5 Pull up Negatives (3 sec lower) or TRX pullup negative
Even Min chin over bar hang or bar hang or chin over TRX hang


30-45    WOD   8 rounds
5 SITUP
5 TRX L-SIT CHINUP
5 TOES TO BAR or KNEES TO NAVEL tips https://www.youtube.com/watch?v=_03pCKOv4l4
50M KB O.A. Waiter Carry (R arm 25m/ L arm 25M)
WEEK 3 KB CLEAN CHALLENGE: All cleans from the ground no swing
Day 14: 90 sec Clean & Press (no swing)


WEDNESDAY
    0-20     Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up:
3 rounds 
6 Alt. trx one-legged squats
12 TRX Y
12 ball slams 


    20-30    Lunge Strength 10 MIN cutoff
RTR 8/8 DBL KB Lunge 3 sets x 8/8 reps at top weight


30-45    WOD: 20 min cutoff
SET A TIMER: Every 2 min everyone stops and does 1 MIN REVERSE PLANK (FACING THE CEILING) or glute bridge
4 Rounds:
5R/5L KB HALO (KX 25w/44m)
5 INCHWORM + Pushup
10 Box Jump or 5/5 Gob box step up
10 Sit up with kb transfer to other side (move KB to other side after every situp)(KX 35W/53M)
WEEK 3 KB CLEAN CHALLENGE: All cleans from the ground no swing
Day 15: 10/10 reps Clean + squat + Press (no swing)
  
THURSDAY
    0-10    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 3 rounds
20 jump rope or jump jack
5R/5L Kb HALO
3 inch worm + scorpion
1 lap around room waiter carry


    10-20  Vertical Press Strength 10 Min AMRAP
50m OA Waiter carry R
50m OA Waiter carry L
10 DBL KB Seated shoulder press
10 TRX I


30-45  WOD (30 min time cap) THE NONA BENCHMARK (circuit through exercises) 
REPS: 1-2-3-4-5-6-7-8-9-10
THRUSTERS (KX DBL KB 25W/44M)


REPS: 20-18-16-14-12-10-8-6-4-2
V-Up and over


REPS: 1-2-3-4-5-6-7-8-9-10
BURPEE OVER MAT


WEEK 3 KB CLEAN CHALLENGE: All cleans from the ground no swing
Day 16: 10/10 reps Clean + squat + Press (no swing)


  
FRIDAY long strength
    0-15    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 5 rounds 
5 Sumo deadlift high pull
5 Wall balls
5 deadbugs
5 Supermen


    15-35    Core Strength
2x through 45 sec on 0 rest
Side V-Up R
Side V-Up L
Legs straight up Toe touch
Leg lifts
KB Russian Twist
Lateral leg scissors
V-up
Plank
Spiderman Plank 
Side plank hip lift R or just side plank
Side plank hip lift L
Bicycle
Ceiling stomp 


    35-45    WOD 10 MIN EMOM
ODD MIN: Total of 15 reps (each movement counts as 1 rep. Scale for safety and sill level)
(BEGINNERS should do ONLY swings for 15 reps with single KB.)
Dbl Swing (KX dbl kb 25W/44M)
Dbl high pull
Dbl snatch
EVEN MINUTE:
15 Ball Slam

WEEK 3 KB CLEAN CHALLENGE: All cleans from the ground no swing
Day 17: 2 rounds 12/12 Bottoms up clean & press (no swing)


SATURDAY start strength 10 min into class
    0-10    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 3 rounds
Short run
5 Knees to elbows or crunch tuck
5 KB Swings
5/5 x walks


    10-20  LIFT Strength: 10 min amrap          
6 Tempo Goblet Squat or DBL KB Squat (3 Down/2 Pause/Explode Up)
10/10 Bulgarian split squat
10 Sumo Squats


20-45 WOD: Michael Benchmark: 5 rounds as fast as you can for time of:
Choose your level and write down you time and weights used. 
               
Beginner
               50 Jumping Jacks
               20 Touch Jumps (like burpee but with no jumping back and forth just touch ground and then jump)
               20 Jumping Pullups
               5/5 snatches R & L (15lb women 30lb men)


               Intermediate
               100 Rope Skips
               20 Burpees (No Pushup)
               10 Kipping Pullups with bands if needed
               5/5 snatches R & L (20lb women 40lb men)
       
Advanced a.k.a KX!
               20 Double Unders
               20 Burpees (Chest To Ground)
               10 Strict Pullups (NO BANDS)
               5/5 snatches R & L (KX 35lb women 53lb men)


WEEK 3 KB CLEAN CHALLENGE: All cleans from the ground no swing
Day 18: 12/12 reps clean + squat + press (no swing)