TXT PROGRAMMING 03/22/21-03/27/21 STRENGTH WEEK: #7

TXT PROGRAMMING
03/22/21-03/27/21
STRENGTH WEEK: #7



MONDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 5 min AMRAP
3x side slide
10 touch jumps
10 bootstrapers
10 sprinter stretch
10 down dog to lunge
 
20-30    Vertical Press Strength REV LUNGE AND ALTERNATING STRICT PRESS (optional dbl or sing KB. Hold KB in front rack position.
 (start standing then rev lunge to kneeling position and press right then stand and rev lunge to kneeling position then press  left(1 rep,) Always do presses in kneeling position of lunge.
RTR on LUNGE and alternating kb strict press for 5 reps, 
repeat top set 5 times, if done before the time start over RTR bottoms up style
 
30-45     WOD 5 rounds 15 min cutoff
10/10 snatch right and left, (kx 35w/53m)
20 over head kB swings, (kx35w/53m)
10/10 alt one arm push up, (hand on kB then change to other hand)
10 burpee wall ball (or burpee thruster for zoom)
 
 
TUESDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 3 rounds
10 pushup +shoulder tap
10 leg scissors up/down
10 lateral leg scissors
10 glute bridge
  
20-30Core Strength 30 sec of each exercise for 3 rounds, no rest:
 
Lateral Med Ball Throw R (Rotational twist with ball throw at wall. Please make sure the wall will not crumble.)
Lateral Med Ball Throw L (zoom can KB Russian Twist)
Flutter kick 
Plank
Side plank hip Lift R
Side plank hip Lift L
 
 ** 1 minute Superman hold
 
30-45    WOD 15 min AMRAP every 3 min STOP and everyone does 10 sitouts or grosshoppers then continues.
5 Hollow Body rock 
10 GOBLET SQUAT  (kx 35w/53m) 
5 Situp Gob press
10 V UPS 
5 Wall Ball Situp (or for zoom Spinal rock to Swing Clean Squat Press) 
10 BALL SLAM (kx 15w/25m) (or for zoom Long jump shuffle back)
  
 
WEDNESDAY
    0-20     Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up   2 rounds
30 sec DISH TOWEL HAMSTRING CURL
30 secHIGH KNEES
30 secKB GOOD MORNING
1 MIN BICYCLE FAST!!!
 
    15-25   Lift Strength:
1 Min KB SWING
45 Deadlift
1 Min KB SWING
35 Deadlift
1 Min KB Swing
25 Deadlift
1 Min KB Swing
15 Deadlift
1 Min KB Swing
5 Deadlift
 
25-45    WOD
20 min Ascending AMRAP 
Add 2 reps each round! (Wall sit time doesn't change)
30 sec single leg wallsit r
30 sec single leg wallsit L
10 Situps
10 Goblet Squat (kx 35w/53m) 
10 KB Clean to reverse lunge R (kx 35w/53m) 
10 KB Clean to reverse lunge L
10 Goblet Bulgarian Split Squat R (kx 35w/53m) 
10 Goblet Bulgarian Split Squat L
  
THURSDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 8min AMRAP
15/15 Grasshoppers 
15 Back Widows
10 Inch Worm Burpees
5/5 KB Pull Through
 
 
    20-30   Horizontal Pull Strength 10MIN AMRAP
           10 Gorilla Row dbl KB (zoom Lawn mower row)
           10 TRX Row (zoom no trx row)
           15 KB Pullovers
 
30-45  WOD 15 min Ascending AMRAP Add 1 every round
 
Right side
1 Bent Over SA Row
1 SA Deadlift
1 SA Swing
1 SA Snatch
1 Burpee
Left Side
1 Bent Over SA Row
1 SA Deadlift
1 SA Swing
1 SA Snatch
1 Burpee
  
FRIDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up:5 MIN AMRAP
5/5 CLAM
5/5 DONKEY KICK
5/5 SIDE PLANK HOLD LEG LIFT
 
    20-30    Strength Squat 8 ROUNDS
5 TEMPO Goblet Squat (3,2.0,0)
5/5 GOBLET Lateral Squat Walk
 
    30-45    WOD: 5 rounds 3 min on / 1 min Hollow Body Rock 
Circuit through exercises for 3 min and then stop wherever you are and 1 min hollow hold. Then continue circuit through exercises for the next round of circuiting through exercises. 
 
10/10  Lateral Goblet lunge
10 Box Jump (zoom box step up)
5 inch worm with pushup or 2 wall walk
20 Sit up  
 
SATURDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 3 rounds
10 Serratus Push UPS 
20 Glute Bridge with a pulse 
15/15 Bodyweight Reverse Lunge
40 Mountain Climbers
 
    20-30    Horizontal Press Strength: Triple Set
4-5x
5R/5L Bottoms Up Press
20 Plank Tucks
10 Seated Goblet Press
 
30-45 WOD: 
1 min 5 KB Swing + 5 Pike Pushup 
 
2 Rounds
5 turkish getups, https://www.youtube.com/watch?v=iM2oTXgnDRU
10 sumo deadlift high pull 
10 pushup + push back 
10/10 Windshield Wipers 
50m  farmer carry R
50m  farmer carry L

1 min 5/5 OA Swing + 10 Goblet hold Butt Kickers

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