TXT PROGRAMMING 03/27/23-04/01/23 STRENGTH WEEK: #2

TXT PROGRAMMING
03/27/23-04/01/23
STRENGTH WEEK: #2



MONDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 


Warm Up: 2 Rounds:
5 inch worm
10 scorpion
10 iron cross
10 kb squat/bicep curl, stand and overhead tricep ext. 


    20-30   Horizontal Press Strength 
    BUY IN: 10 R/L SA KB Chest Press
    
2 ROUNDS 45 sec / 15 sec (everyone starts together)
    TRX Pushup
    Standing KB Halo alternate sides
    Goblet KB chest press (hips up)
    TRX TRICEP EXT. or kb skull crusher


    BUY out: 10 R/L SA KB Chest Press


30-45     WOD   Run To The Hills (KX 35W/53M)
“Run To The Hills” For time with 25 minute cutoff:        
250m run
20 One Arm Snatches Right 
250m run
20 One Arm Snatches Left
250m run
20 Burpees
250m run
20 One Arm Thrusters Right
250m run
20 One arm Thrusters Left
250m run
20 Jump Lunges
250m run
20 One Arm Swings Right
250m run
20 One Arm Swings Left
250m run
20 Jump Squats
250m run






TUESDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 5 min cut off
3 Rounds 
30 bicycles
10 leg lift
30 Leg Scissors up/down 
20 Swimmers
100m run or Row
  
20-30  CORE Strength 10 min cutoff With a wall ball
4 Rounds
20 reps of each
CLICK ME TO SEE HOW IT'S DONE

• Sit Up Punch x20 (Alternating arms Sit up and slap the opposite side of the ball (ball between feet)

 

• Toe Taps x20 (V-sit heel taps )
• Crunch & Replace x20 (sit up put ball on shins and then grab and bring over head)
• Russian Slams x20 (alternating side to side)

30-45    WOD: 20 min cutoff
Christa Benchmark  Get as far through the list as you can in 20 minutes, Choose the version that best fits you and record your time and weight. 
 
        
Beginner
5/5 Lunges 
20 Wall Ball (8 LB Women /10 LB Men)
15/15 One Arm Swing (15 LB Women/ 20 LB Men)
40 Pushups ((hands elevated on box)
50 Burpees (hands elevated on box)
40 Pushups ((hands elevated on box)
15/15 One Arm Swing (15 LB Women/ 20 LB Men)
20 Wall Ball (8 LB Women /10 LB Men)
5/5 Lunges
 
Intermediate
5/5 Jump Lunges
20 Wall Ball (10 LB Women /15 LB Men)
15/15 One Arm High Pull (20 LB Women/ 35 LB Men)
40 Pushups 
50 Burpees (No Pushup)
40 Pushups
15/15 One Arm High Pull (20 LB Women/ 35 LB Men)
20 Wall Ball (10 LB Women /15 LB Men)
5/5 Jump Lunges
 
Advanced
5/5 Weighted Jump Lunges (20lb Women, 35lb Men)
20 Wall Ball (12 LB Women /20 LB Men)
15/15 One Arm Snatch (35 LB Women/ 50 LB Men)
40 Pushups (Chest to ground)
50 Burpees (Chest To Ground)
40 Pushups (Chest to ground)
30 One Arm Snatch (35 LB Women/ 50 LB Men)
20 Wall Ball (12 LB Women /20 LB Men)
5/5 Weighted Jump Lunges (20lb Women, 35lb Men)


WEDNESDAY
    0-15     Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up   2 ROUNDS 20 sec on/10 sec off
TRX ROW or Bent over row
4 high knees to sprawl (elevate sprawl  to a box for beginners)
    Alternating single leg v-ups (modify to alt side crunch)


    15-25    POWER LIFT Strength 10 min time cut off
    Run the rack with both movements and then complete 3 rounds at your top weights.
10 Sumo Deadlift (feet wide kb between feet) DEMO
10 Suitcase Deadlift DEMO


25-45    WOD THE KATIE BENCHMARK
BUY IN:250M RUN or ROW (KX run with 14W/20M Wall Ball only for advanced running.)


5 ROUNDS (Beginners scale to 3 rounds) (INT scale to 4 rounds)
50 M Farmer Carry DEMO
10 Pullups DEMO or TRX Pull up
10 Squats DEMO (KX gob squat 35w/53m)
10 Push Ups DEMO
10 Sit up or crunch


BUY OUT: 250M RUN or ROW DEMO(KX run with 14W/20M Wall Ball only for advanced running.)
  
THURSDAY SHORTENED WARM UP
    0-10    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 2 rounds 20 sec on/10 sec off 
Frog hop around the room
Banded lat pulldown
Alternating single leg v-ups
Hanging shoulder packing


    10-20    Vertical Pull Strength 10 MIN AMRAP
10 Pullup
30 sec hollow hold


20-45  WOD ascending and descending reps. Circuit through the exercises. 
 1,2,3,4,5,6-10 DBL KB Dip to DBL KB Pushup (Modify by separating move movements and /or moving it to the box) DEMO


5 T2B (or Knee to navel or V-Up or legs up toe touch) DEMO


10,9,8,7,6-1 BOX JUMP DEMO or BOX STEP UP DEMO
  
FRIDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up:  5 MIN AMRAP
10 Bicycles
3/3 walking lunges
10 Glute Bridges
5/5 x walk with band DEMO


    20-30    LUNGE Strength
5 rounds 
15/15 Jump Lunge (Modify Lunges for beginners)
5/5 KB BOX STEP UP DEMO 
30 SEC WALL SIT


    30-45    WOD 5 Rounds 15 min cutoff
10 DEADLIFT DEMO (one heavy KB between the feet) (KX 60W/90M+)
2 WALL WALKS DEMO or 3 INCH WORMS DEMO PUSH UP OPTIONAL
5 GOBLET THRUSTER DEMO (KX 35W/53M)
50m WALKING LUNGE OR GOBLET WALKING LUNGE(KX 35W/53M)


SATURDAY
    0-15    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 3 rounds 5 min cut off
3 x 3/3 ice skater + 1 sprawl each side
3x Inchworm + scorpion Seperate exercises if to difficult
10 Touch jump
10 Gob Thruster


    15-25    Vertical Press Strength 10 min cutoff
5 rounds 
    10 ½ kneeling KB curl to OH press R (right knee down) DEMO
    10 ½ kneeling KB Curl to OH Press L (left knee down)
    10 Kneeling goblet shoulder press to overhead tricep extension (or standing if they have bad knees) DEMO


25-45 WOD: Benchmark THE LEAH (20 min cutoff)
10 Rounds
4 Handstand Kick up or Spinal rock handstand
4 Burpee Box Over (KX 20W//24M)
4 DBL KB Snatch (or high pull or swing) (KX 25W//40M)
40 Jump Rope 








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